Personal Training & Group Exercise Team


Tamara Joy “TJ”

TJ’s passion is Personal Training. Steady progress is the key. TJ will help you stay motivated with a potpourri of exercises and a large dose of options. TJ offers optimism with achievable, defined goals that are ever changing to fit the continuing progress.

“Optimism is the faith that leads to achievement.” Nothing can be done without hope and confidence. You can do it!


-20+ years ACE Personal Trainer

-Strength and Conditioning

-Weight loss

-Sports specific

-Functional training


jake hughes

Jake has been a part of the FHHF family for almost ten years.  He started as a high school athlete training for sports.  A few years later he started working at the front desk and has been doing so ever since.   He is now a group fitness instructor (who teaches a GREAT boot camp) and is a Certified Personal Trainer through ISSA.   Outside of FHHF, Jake is a football coach at John Carroll High School and his goals are to improve and sustain great physical condition of clients and players whether it is in the gym or on the field.


Joyce Coady

 Joyce earned her Physical Therapy Assistant degree in 1997 with her focus on manual therapy and outpatient rehab at Union Memorial, and then in 2001 at Gary Lynch Physical Therapy in Forest Hill.  She received her certification for the BIG Therapy program in 2018, which seesks to improve balance, gait and coordination for people with Parkinson’s Disease.  In the summer of 2019, Joyce received her certification for ISSA Personal Training.  Currently she is working at FHHF, where her strength is working with the older population to understand fitness and balance.  She is a certified Rock Steady Boxing instructor, teaching classes geared toward improving the function of people with Parkinson’s.

Joyce’s interest are spending time with her husband, 2 children and 4 (completely unspoiled) grandchildren!  Her philosophy on work and life is the same: “Do the best you can each day and only focus on the positve things in life!”

 Physical Therapy Assistant                                                                         Certified BIG Instructor                                                                              ISSA Personal Trainer                                                                                  Certified Rock Steady Boxing Instructor


don heiderman

Don has a background in Kinesiology/Physical Education from Essex CC and Towson University. After years of working in a corporate setting, he has decided to follow his passion in helping others whether it’s working at Fallston High School in the Special Education Department or at Forest Hill Health and Fitness as the Head Trainer of the Rock Steady Boxing program for individuals who have Parkinson’s Disease.
Don has thirty years of experience in the development of younger athletes, coaching soccer and lacrosse from High School, Club teams down to the rec level as well as creating programs for strengthening, speed and agility.
Don is truly dedicated is to his wife Allison and children Zach, Caitlin and Amelia, extended family, and his two husky’s Aspen and Chai. Don is an accomplished photographer and can often be seen taking photos on the sidelines of sports games. Ultimately, Don is a caring person that loves people. Oh, I forgot he loves to talk a lot….


MSYSA Class “D” license


Mary towers

Mary is a New York state native and proud U.S. Navy veteran. Mary has been a SPIN certified cycling instructor since 2007. She was previously certified through AAAI in personal training and is currently completing her NASM requirements. Not one to only teach and not do, Mary has completed 50K endurance challenges in Virginia and Maryland and three Tough Mudders. Mary is a positive, encouraging trainer who believes everyone has strengths they can realize, and goals they can achieve with the right combination of persistence and assistance!


melissa meyer

Melissa is an Occupational Therapist specializing in exercise physiology and older adults.  She has been teaching group fitness classes since 2008.  Smiles, fun, challenges and our fabulous gym members are important parts of her workouts!  She has Type 1 Diabetes and encourages everyone to exercise to improve personal health and wellness.  Melissa is married with three active teenagers and enjoys the beach, Disney, volunteering at her kids’ schools, country and 80’s music, dancing, chardonnay and chocolate!  She teaches a variety of classes and is our newest Certified Rock Steady Boxing Instructor.


dana lanchak

 Dana is a certified personal trainer and has been teaching group fitness classes for 25 years.   Fitness is Dana’s passion.  She never tires of sharing her passion with others and helping them reach their goals.  Strength, Barre, HIIT, Bootcamp, Spin and Pound are several of the classes she teaches.  When not at the gym, Dana likes to cook, read, hike, kayak, play golf and keep her husband, 3 children and 2 dogs active.


shirley larocca

After joining a local gym 7 years ago Shirley became interested in fitness. Eventually working towards her certification as a personal trainer, kickboxing instructor, group fitness instructor and sports nutrition instructor. Last year, with the help of her family, friends and students she finished her battle with cancer and has been getting back to teaching. She enjoys living in Forest Hill with her husband, two sons and their dog


joanna waddell

 Joanna has been teaching group fitness classes for over 10 years. She considers herself a true Fitness Rebel and prefers non-traditional exercise. She has taught dance-based and flexibility classes since 2010. In 2017, Joanna became a licensed POUND Pro. In 2019 she was able to attend additional training and “Leveled Up” as a POUND Pro. In early 2020 she earned her license to teach Generation POUND, or POUND for Kids. Also in 2020, Joanna accomplished a decade long goal of becoming a Certified Group Fitness Instructor through NASM/AFAA. She will continue to expand her knowledge in all things fitness to better help those who attend her classes. Joanna encourages people to step outside of their comfort zone, to empower themselves, and to find their Inner Rockstar.

In addition to being a fitness professional, Joanna is a wife, a mom to 2 girls, a farmer, where she loves to garden and spend time with her many furry or feathered kids, a veterinary technologist, and a 5yr+ Breast Cancer Survivor. Join the band and #makeNOISE with Joanna…where the lights are low, the energy is high, and Rockstars are never afraid to turn up the volume, in life OR in class!

Strength Training

Use resistance to help build muscle, bone density and anerobic endurance. 


Gaining more range of motion through our joints and muscles is essential for helping us decrease injury and stay flexible!

Cardio Training

Aerobic exercise helps the heart stay “in shape” and pumping like it’s built to! Keeping our heart in optimal shape is critical to leading a healthy life!


Personal Trainer & Group Exercise Instructors

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