Colleen Freese@highfitnesscolleen

👯 ACE Certified Group Fitness Instructor
💪🏼 H⚡️GH Fitness Instructor
🍎 AFPA Certified Nutrition Specialist in Training
👨‍👩‍👦‍👦 Wife & Mom of 2 Boys

http://highfitness.com/

679 posts 678 followers 509 following

Tyrone jumped up onto the sofa and we couldn’t figure out what was stuck to his nose...those who take my class will recognize that this is one of the little hearts that come out of the puncher I use on my Punch Passes 😂 My youngest son loves to run around the house with it and dump the heart-shaped “confetti” all over and Tyrone got one perfectly stuck to his nose! If you zoom in, you can even see the little ⚡️ in the middle! Happy Caturday! 😹😻


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Wooooeeee! We sure worked for that turkey next week! 🦃 I feel so blessed to have had Jen come visit our class this morning along with all of you regular powerhouses! Jen was MY group fitness instructor when l was just getting started on my journey of “getting fit after babies” and gaining confidence in a group setting. She is such a firecracker and honestly one of the best Group Fitness Instructors l’ve ever taken a class from. If you guys ever get a chance to get up to Armstrong for one of her classes, DO IT! She’ll teach you to shake your bon-bons like you never thought you could! Thanks for coming, everyone! l hope you all have lovely Thanksgivings and l will be sure to post my workouts while l’m away 🙌🏼💪🏼 Love you all!

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If you’re finding it difficult to get motivated, stay motivated, start a routine, stick with a routine, give yourself adequate praise for victories. If you’re having a difficult time finding someone for support through a rough time, you’re stressed out, feeling overwhelmed. If you’re happy and want to share it with likeminded people: COME TO CLASS! Stop putting so much pressure on yourself and tap into this community! l’m really trying to NOT make this sound cult-y 😂 but it’s heading in that direction. Whelp! What can ya do 🤷🏼‍♀️ This is a space where everyone feels like they’re at home with each other. We uplift, support, laugh, (sometimes cry), push ourselves and each other, GROW together. And if you just need a place where you belong and don’t want to talk but just need that silent support as you sweat out your frustrations, we can be that as well. This time of year is hard for a lot of people. If you have a difficult time with your family, or don’t have family near, come see me and l’ll make sure you find “your people”. This morning we boogie at 8am. You need not ANY dance skills. Just a sincere want to have fun and sweat amongst friends 🙌🏼⚡️👯‍♀️ 2323 E Pioneer Suite C, Puyallup, WA 98371

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Fire up the group chat, make sure everyone is coming to H⚡️GH in the morning, and GET TO BED! l’m ready to party my a$$ off tomorrow morning! Knowing that we’re taking a week off is motivating me to give you guys the best workout of your liiiiives ⚡️ 8am is the time, @riotdancecenter is the place, and you already know l’ll have the coffee ready!

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If you haven’t yet tried the dark chocolate @kodiakcakes you MUST. I just whisked mine with unsweetened vanilla almond milk and they cooked up like a dream! I ate two 6-inch pancakes and they were so fudgey and rich! You can top them with 2TBS of Reddi-Whip for 15 extra calories (l did more like 3TBS because FRIDAY) and 1/4 sliced banana! 🥞🍫🍌


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I am loving seeing this Calvary group growing in my class each week! So many smiling faces and just the best energy! ⚡️⚡️⚡️ Keep ‘em coming, crew! #SquadGoals

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Dang it @rachhilditch somehow l still managed to make you look like a Picasso with that damn mirror! 😂 I’m so sorry!! You guys rocked the house tonight! I am DRENCHED! Recoup tomorrow because Saturday morning l have TWO new tracks for us to go into our Thanksgiving week and they are H⚡️GH energy and so much fun!

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I know l know....THIS WEATHER makes it so hard to muster up energy for much else but getting bundled up in your Snuggie on the sofa. Trust me, l get it!! But let me say this: give me an hour tonight, we will have SUCH a fun time, you will torch some major calories, you will get that metabolism chugging, you will obliterate any stress you’re feeling, and you will be even more excited for Friday than you already are! Take advantage of the opportunity to move your body before Thanksgiving rolls around and we’re rolling around on Thanksgiving. Also, l just really want to see your face!!! 7pm @riotdancecenter Bring a friend or two and make it a fun girl’s night! 👯‍♀️👯‍♀️👯‍♀️


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Let’s let this super sweaty, attractive picture of me do allllllllllllllll the talking, shall we?? 😂🤦🏼‍♀️ See ya tonight! We only have tonight and Saturday morning to get H⚡️GH until after Thanksgiving!


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I have so much sweat in my eyes that I can’t tell if this picture is blurry or I’m just having sweaty-eye syndrome (it’s a thing...) I was just thinking about how Wednesdays used to be one of my “lightest attended” nights of the week, and now look! So many beautiful, strong, BUSY women who take the time to come get their booties kicked and are still smiling afterwards! See you tomorrow at 7pm! Can’t wait!

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I was just reading online about Nativity House needing more coats. I know I have a ton of warm coats in my closet I can donate so if you are like me, please bring in anything you can spare. Bring it to class and I will collect them all and bring them out there. Hats, gloves, scarves, blankets, warm socks are needed as well.
If you bring me a coat, I’ll let you into class for free that night! 🧥🧤🧣 Let’s help keep our brothers and sisters warm. Thank you!


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Why is it that we work so hard at so many things in our lives, yet when it comes to our health, fitness, and well-being we can be the kings and queens of excuses? It doesn’t just boil down to how much longer we’re around, but also the quality of life we’re living as well! If you’re sick of feeling sluggish, worn-out, and winded from climbing stairs or playing with your kids, then change it! Take the first step. I can help you work on your endurance, muscle strength, and fat-burn, but YOU have to make the decision that it’s time. You have to be the one decides you’re worth it to take an hour for your health. Before we go into the New Year, let’s take a little time for some self-reflection. WHY do we want to get fit/lose 20+ pounds/run a full marathon, etc. The WHY behind the goal is what is going to keep us going! I have a feeling 2018 is going to be “the year” for a lot of us. It’s time, don’t you think?


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Sho nuff glad I came! What a shocker! This group looked SYNCHRONIZED tonight! My little instructor heart was beaming with pride! See you tomorrow at 7pm! Think of it this way: all this week is like training for the Olympics....only, replace the Olympics with Thanksgiving. #MakingRoomForTaters #AndGravy

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Don’t forget!! This is our last week to get H⚡️GH before Thanksgiving break! I’ll be gone all next week so there are no classes! Get them in this week while you can! Tonight we boogie at 8pm ⚡️⚡️⚡️ First time FREE! Bring a new friend and you BOTH get in free! $7 drop in / $60 for a 10x Punch Pass / $30 for a 5x Punch Pass / Debit, credit, cash, Venmo, PayPal, Cash App All accepted. See you tonight!

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I never officially announced it because we had a TON going on towards the end of October/first week of November, but I took my @acefitness Group Fitness Instructor Exam on 10/27 and PASSED! Whoop!! So thrilled to be a part of the #ACEfamily ! I have SO much exciting stuff for you guys in 2018 including new classes (don’t worry, I’ll ALWAYS offer @ilovehighfitness which is my true love), but you can look forward to some choreographed classes (by me!) utilizing hand weights and resistance bands so we can really start cross-training, building lean muscles, and blasting through any plateaus we may be reaching. Additionally, I’ll be testing for my @afpa_fitness Nutrition and Wellness Consultant Certification in the next couple of months so I can start offering reputable and effective nutrition/macro coaching and building meal plans and shopping lists! I am so excited to keep adding to my knowledge tank to better serve YOU guys. I can’t thank you enough for all your support! Happy Tuesday!


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Holy crikey class was FUN this morning! Look at this beautiful bunch of beaming babes!! Those new songs were just what we needed for a little extra “pizazz” amirite?! Thank you all for coming this morning and to all my new people today (FIVE new peeps!!) YOU KILLED IT! ⚡️⚡️⚡️⚡️⚡️

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It’s almost time! Don’t let yourself be talked out of trying something new! I just saw a quote that said “It’s not how good you are, it’s how good you want to be.” I love that! If your only motivation this morning is how good you want to be, focus on that! Don’t focus on where you think you should be, or how far you have to go, just start with your intention and get out the door! See you soon! 💛

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Who’s “up” for a fun, little 80s warmup tomorrow morning?! Any chance I get for some #billyjoel I’m takin’ it! 🎶

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I love this simple yet straightforward post from @chrisfreytag 🙌🏼 I could write a lengthy, long-winded post, but I’ll just say this: You 👏🏼 betta 👏🏼 work 👏🏼 See you at class tomorrow morning at 8am. I promise I’ll make it fun so it doesn’t seem like work. Ok.....it’ll seem a little like work but you’ll still have more fun than slaving away on the treadmill or elliptical. You can BELIEVE dat!

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I woke up this morning soooooo ready to load the boys into the car to go get donuts from the drive thru donut place. Instead, I decided to make some baked oatmeal. I swapped out the brown sugar and replaced it with coconut sugar, and chopped up some dried apricots, pecans, and unsweetened coconut flakes from Trader Joe’s. I plan on drizzling some full fat coconut milk (from the can), whisked together with a splash of organic real maple syrup over the top! Bonus: my house smells UH-mazing, and now my blood sugar won’t spike and plummet later this morning like it would have if I slammed 3 donuts 😂🙌🏼 Happy Friday, folks! Recipe in comments 🗒️


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I was riding the struggle bus tonight!! Holy mazola! Thank you guys for sticking with me! Whenever I’m feeling tapped out (like tonight), I try to remind myself of 2 things: 1) Everything is temporary; this workout won’t last forever, no matter how much it seems that way sometimes 😂. 2) There are people out there that would give anything in the world to be able to use their legs and arms and beating hearts, and can’t do it. I try to say a little prayer and dig deep and find the energy and endurance for them. And if all else fails, seeing your smiling faces and hearing my little Annie back there woot-wooting always gives me an extra pep in my step! 🙌🏼👯‍♀️ Enjoy a day off tomorrow because we are going to party our faces off on Saturday morning! Let’s do this!

Riot Dance Center
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We need to talk. Normally I’m an iced triple espresso with a tiny splash of cream kinda girl....with the exception of a seasonal drink once or twice around the holidays as a treat. BUT the new toasted coconut white mocha is blowing my skirt waaaaay up. I got a tall with 3 shots (if you order it say “triple tall toasted coconut white mocha”) normally a tall only has one shot in it, which let’s be honest #WhatsThePoint 🧐 Go get this, forget about the sugar, then come to class tonight and we’ll sweat it out!! ⚡️⚡️⚡️


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I don’t know why it’s taken me so long to put this in the playlist but you guys are going to LURVE it! Tonight at 7pm! We work! 🕷️🕷️🕷️


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THREE newbies tonight!! And I adored every single one of them! I just love the energy that new participants bring to the mix! And I loved having some of my ride-or-die boos back as well! What a great class tonight! There were so many smiles (even though I was handing out tall-boys of whoop a$$)! Rest up, my lambs. We’re back tomorrow at 7pm! Let’s get funky! (P.S. shout out to my buddy Collin who is the best behaved little guy ever and I’m going to steal one of these days!)

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Every time I hear “Material Girl” I think of this scene from The Wedding Singer 😂 TONIGHT at 7pm! New 80s⚡️ARM⚡️ track to go with our new B-52s Cardio Track from last night! These routines are so fun and bring such good energy to the playlists! Come warm up tonight while it pours all around us! ⚡️🌧️ 2323 E Pioneer Suite C, Puyallup 98371


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So the new 80s line of @ilovehighfitness is soooooo cute ⚡️⚡️⚡️ you know I had to swoop on that sweat suit and a few tops! Are you guys getting anything?! I may have to go back for the white tank with the pink logo....save me from myself!! 😩😩😩


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What a treat to have these two dolls in class tonight! I just loved seeing your smiling faces back there and you guys did AWESOME! You better come back and party with us asap!


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Whoa now! I needed tonight like JaRule needed Ashanti. I was tired, rundown, cranky, and now I feel like I could run 10 miles AND smile at strangers! You guys are the best! Thank you for coming and absolutely knocking it out of the park! 🙌🏼🙌🏼🙌🏼

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What’s more apPEELing than me swaying to and fro to some Yoncé?! Well, not much. Just trying to get you pumped up for tonight! See you at 8pm! Grab a friend!


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Tap for sound! We have a new ⚡️Cardio⚡️ track tonight that will give you a blast from the past! Class starts at 8pm! Grab a friend! Location 👉🏻 2323 E Pioneer Suite C, Puyallup 98371

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