Meet Lillian
Owner of the Fremont Health Club
Lillian seized the opportunity to invest in the Fremont Health Club, leaving behind a career in architecture and interior design with a goal of creating a facility that can support healthy living. A place where members can reach and maintain their fitness goals in a welcoming, non-competitive environment, and where they can build lasting relationships within the community. She surrounds herself with a friendly, professionally trained staff of personal trainers, group instructors, nutritional consultants and others who promote health and well-being for all stages of life.
Lillian was a competitive swimmer and cross-country runner in her youth. She has always loved outdoor sports. Today she tries to keep up with her tween-age grand boys on the field or up the mountain. She loves walking her dog and having coffee with a friend. She strives for balance in all things – in work, in play, and in serving others with the gifts given to her by her Creator. You may find her covering the front desk but she is mostly stuck in her office. Don't be be afraid to pop in and distract her with a greeting.
Lillian was a competitive swimmer and cross-country runner in her youth. She has always loved outdoor sports. Today she tries to keep up with her tween-age grand boys on the field or up the mountain. She loves walking her dog and having coffee with a friend. She strives for balance in all things – in work, in play, and in serving others with the gifts given to her by her Creator. You may find her covering the front desk but she is mostly stuck in her office. Don't be be afraid to pop in and distract her with a greeting.
Meet the FHC Team
Management & Front Desk
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Gianno
malianiFront Desk Staff / Trainer -
Tara
MixonFront Desk Staff / Trainer -
Tayler
TuckerFront Desk Staff -
Samantha
RobertsonFront Desk Staff -
Sara
HullFront Desk Staff
Group Class Instructors
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MARIANNE CLARKEYoga Instructor -
JANA
RIGGANBarebell Burn Instructor -
LO
SHDOCore & Strength / Bootcamp Instructor -
RAIZA
DE VERABootcamp Instructor -
GIANNO
MALIANIRise & Grind Instructor -
Adriane BonaparteSteel Mace Yoga Instructor -
JOANNA
LUSound Bath + Yin Yoga -
CAROLINE
ROERSYoga Instructor -
TAMI
PÉREZ
CANTALAPIEDRASTONG NATION® Instructor -
KINDRA
NIKOLE
TIMMERWILKEYoga Instructor -
LINDSEY
DOAN,
PT, DPTKettlebell Instructor -
TARA
MIXONBarre Instructor
Personal Trainers
Most trainers are independant of FHC. Feel free to contact directly with the link in their bio if you're interested in scheduling a session.
Contact FHC for any questions regarding personal training or getting paired with a trainer.
Contact FHC for any questions regarding personal training or getting paired with a trainer.
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ADRIANA
MEDINA
CAGANPersonal Trainer -
KENDRA
KAINZPersonal Trainer -
KIM
BROWNLEEPersonal Trainer -
LO
SHDOPersonal Trainer / Instructor -
GIANNO
MALIANIPersonal Trainer / Instructor -
TARA
MIXONPersonal Trainer / Instructor -
LINDSEY
DOANPhysical Therapist / Strength Trainer / Instructor
Fremont Community Wellness Network
Fully integrate your health and wellness journey with these local friends of FHC!
Peter Neuenschwander, MA, LMHC at Penumbra Counseling - Therapy
Becky Krueger, CPC, ELI-MP at Coaching in the Wild - Life Coaching
Sonia at Lyris Transformational Coaching - Health & Wellness Coaching
Becky Krueger, CPC, ELI-MP at Coaching in the Wild - Life Coaching
Sonia at Lyris Transformational Coaching - Health & Wellness Coaching
Lillian Cawdrey
Lillian seized the opportunity to invest in the Fremont Health Club when the space became available. She left behind a career in architecture and interior design with a goal to create a facility that can support healthy living, a place where members can reach and maintain their fitness goals in a welcoming, non-competitive environment, where they can build lasting relationships within the community. She surrounds herself with a friendly, professionally trained staff of personal trainers, group instructors, nutritional consultants and others that promote health and well-being for all stages of life.
Lillian was a competitive swimmer and cross-country runner in her youth. She has always loved the outdoor sports. Today she tries to keep up with her tween-age grand boys on the field or up the mountain. She loves walking her dog and having coffee with a friend. She strives for balance in all things – in work, in play to serve others with the gifts given to her by her Creator. You may find her covering the front desk but she is mostly stuck in her office. Don't be be afraid to pop in and distract her with a greeting.
Lillian was a competitive swimmer and cross-country runner in her youth. She has always loved the outdoor sports. Today she tries to keep up with her tween-age grand boys on the field or up the mountain. She loves walking her dog and having coffee with a friend. She strives for balance in all things – in work, in play to serve others with the gifts given to her by her Creator. You may find her covering the front desk but she is mostly stuck in her office. Don't be be afraid to pop in and distract her with a greeting.
Sound Bath + Yin Yoga & HIIT Instructor
Joanna Lu
Joanna received her 500 Hour Yoga teacher certification and Sound Healing Therapy certification in Nepal. After this life-changing experience, she started "Nada Yoga Nest" where she shares her passion in learning and teaching yin and restorative yoga with the combination of using singing bowls and other instruments. Sound baths, meditation and fitness have helped her throughout her life and she hopes it will bring some stillness and relaxation for others as well. Besides practicing yoga and sound healing, she also enjoys lifting weights, doing HIIT workouts, and hiking.
Physical Therapist & Kettlebell Instructor
Lindsey Doan, PT, DPT
Lindsey Doan is a physical therapist and strength coach with a focus on improving your quality of life by getting your healthspan to last your lifespan. Her practice primarily uses mobility work, strength training, education, and mindset to help you reach your goals. Leading an active life requires an active healthcare approach!
She wants to help empower you to feel safer in your body and to reach your goals. By really getting to know you and discovering what’s important to you, she can build a plan with you that bridges the gap between where you’re at and where you want to be. Whether you’re dealing with pain from a new or nagging injury, getting ready to train for a new sport and want to do so safely, or you need help improving your performance, she can help!
She is also a certified kettlebell coach and passionate about teaching others how to harness the power of the kettlebell. It’s an incredibly effective tool for building strength, speed, power, and endurance —all without requiring much equipment or space!
lindsey@adaptmovementandrehab.com
Adapt Movement & Rehab, PLLC
She wants to help empower you to feel safer in your body and to reach your goals. By really getting to know you and discovering what’s important to you, she can build a plan with you that bridges the gap between where you’re at and where you want to be. Whether you’re dealing with pain from a new or nagging injury, getting ready to train for a new sport and want to do so safely, or you need help improving your performance, she can help!
She is also a certified kettlebell coach and passionate about teaching others how to harness the power of the kettlebell. It’s an incredibly effective tool for building strength, speed, power, and endurance —all without requiring much equipment or space!
lindsey@adaptmovementandrehab.com
Adapt Movement & Rehab, PLLC
Yoga Instructor
Kindra Nikole Timmerwilke
Kindra has been an avid student of yoga for over 12 years and received her 200-hour Vinyasa RYT (Registered Yoga Training) certification in 2017. After attending her first vinyasa class, yoga and mindfulness quickly became pillars in her life. This profound impact is what led her to become a teacher.
Kindra believes that breath is the foundation from which yoga is practiced—the breath guides us, grounds us, and nourishes us, heart, body, and soul. By connecting with your breath and tuning inward, you find your center and return home to yourself. Kindra’s classes focus on proper alignment to help guide students toward shapes that best serve their unique bodies (and therefore their individualized experiences of yoga) while safeguarding from injury. She creates sequences that are thoughtfully constructed to bring a holistic sense of expansiveness and wellness to her students. Whether you are new to yoga or an experienced practitioner, Kindra’s classes will help gently guide you to your own personal edge—the place from which you can grow in body and in spirit.
In her free time, Kindra the human enjoys spending time with her animal companions, Cosmo the dog and Alfador the cat. She also enjoys riding her motorcycles, snowboarding, reading, making art, and being outside as much as possible.
Kindra believes that breath is the foundation from which yoga is practiced—the breath guides us, grounds us, and nourishes us, heart, body, and soul. By connecting with your breath and tuning inward, you find your center and return home to yourself. Kindra’s classes focus on proper alignment to help guide students toward shapes that best serve their unique bodies (and therefore their individualized experiences of yoga) while safeguarding from injury. She creates sequences that are thoughtfully constructed to bring a holistic sense of expansiveness and wellness to her students. Whether you are new to yoga or an experienced practitioner, Kindra’s classes will help gently guide you to your own personal edge—the place from which you can grow in body and in spirit.
In her free time, Kindra the human enjoys spending time with her animal companions, Cosmo the dog and Alfador the cat. She also enjoys riding her motorcycles, snowboarding, reading, making art, and being outside as much as possible.
STRONG NATION® Instructor
Tamara “TAMI” Pérez Cantalapiedra
Tami started her career as a Zumba instructor in 2017, leading classes of her fellow undergraduates. She was certified to teach Aqua Zumba and STRONG NATION soon after. During the pandemic, she continued classes virtually and got certified in LesMills BodyCombat.
In 2021, she moved to Boston and worked in a local gym. She taught Zumba and STRONG NATION classes until 2024 when she moved to Seattle.
Tami aims to create a welcoming environment in her classes and to challenge her students regardless of their fitness level. Tami is excited to help you push you to your limit.
STRONG NationTM is a revolutionary 45-minute, high-intensity, full body workout where every single cardio and muscle-conditioning move is perfectly synced to original music. So instead of counting reps, you train to the beat, pushing past your limits and torching more calories.
In 2021, she moved to Boston and worked in a local gym. She taught Zumba and STRONG NATION classes until 2024 when she moved to Seattle.
Tami aims to create a welcoming environment in her classes and to challenge her students regardless of their fitness level. Tami is excited to help you push you to your limit.
STRONG NationTM is a revolutionary 45-minute, high-intensity, full body workout where every single cardio and muscle-conditioning move is perfectly synced to original music. So instead of counting reps, you train to the beat, pushing past your limits and torching more calories.
Yoga Instructor
Caroline Roers
Fitness has been a pillar in Caroline's life for the last 15 years - from weightlifting and yoga to swimming and running. She staunchly believes that fitness is not only an important key to healthy bodies but also healthy minds and mental health.
She aims to design challenging, yet welcoming classes that cultivate a mind-body connection so you feel more grounded off the mat and out of the gym. Life can be hectic and overstimulating, which is why coming back to our bodies and breath is imperative. She hopes to hold space for people to do just that in her classes.
Caroline received her 200-hour yoga certification from 8 Limbs in 2023. When Caroline isn't teaching, she enjoys camping, hiking, volunteering, and going on walks with her dog.
She aims to design challenging, yet welcoming classes that cultivate a mind-body connection so you feel more grounded off the mat and out of the gym. Life can be hectic and overstimulating, which is why coming back to our bodies and breath is imperative. She hopes to hold space for people to do just that in her classes.
Caroline received her 200-hour yoga certification from 8 Limbs in 2023. When Caroline isn't teaching, she enjoys camping, hiking, volunteering, and going on walks with her dog.
Front Desk Staff
Sara Hull
Sara moved to Seattle from Boston in the summer of 2022. Fremont Health Club has played a big role in their life since moving here. Sara has been a member of FHC since moving to Seattle, but started coming more regularly in January 2023 to manage a back injury and build strength.
Working out has had an incredibly positive impact on Sara’s mental and physical health. When she’s not at the gym, Sara likes to play tennis and pickleball, and swim in Lake Washington (when the weather is nice). Sara is currently working toward a Master’s in Public Administration at the University of Washington.
Sara has loved living in the Pacific Northwest for the last two years, especially loving the views of the mountains!
Working out has had an incredibly positive impact on Sara’s mental and physical health. When she’s not at the gym, Sara likes to play tennis and pickleball, and swim in Lake Washington (when the weather is nice). Sara is currently working toward a Master’s in Public Administration at the University of Washington.
Sara has loved living in the Pacific Northwest for the last two years, especially loving the views of the mountains!
Front Desk
Tayler Tucker
Tayler has a passion for body wellness, strength and longevity. With a BA in Dance and a Pilates certification, they find strength from the inside out.
After a very invasive hip surgery (a periacetabular osteotomy), they've been working through the fluctuations of motivation to keep their body strong. Fitness isn't always easy, but it's important to care for the body and that's their ultimate goal.
Tayler is new to the gym experience, coming from the dance and Pilates studios. So if you're new to using a gym and want to connect, you can find them throughout the gym or at the front desk. Stop by and say hi, and don't be afraid to ask any questions you might have.
The gym and fitness is for EVERY BODY.
Front Desk
Samantha Robertson
Samantha joined the Fremont Health Club team after spending 24 years in the comic book and video game industries, where she learned the importance of balancing lengthy desk-bound shifts and time-zone-hopping business travel with a mindful exercise routine. (She also learned that when you’re on the road, just about anything can be an impromptu free weight!)
On the fitness front, Samantha enjoys yoga, cardio, hiking, and weight training. She loves to exercise outdoors and in the gym, and believes exercise is beneficial at every age and ability level. Whether you’re looking to burn off stress, recover from an injury, maintain function as you age, develop your abilities, or simply have fun, Samantha is confident Fremont Health Club can help you achieve your goals.
Outside of the gym, Samantha volunteers with local non-profits serving homeless pets, LGBTQ+ youth, and the arts. She also works as an independent consultant and runs her own business, which provides support services to artists and other creative professionals. She reads voraciously, drinks a lot of coffee, and hopes to one day be a semi-competent gardener. If you’ve read any good books lately, she’d love to hear about them.
CPR/First-Aid/AED Certified
On the fitness front, Samantha enjoys yoga, cardio, hiking, and weight training. She loves to exercise outdoors and in the gym, and believes exercise is beneficial at every age and ability level. Whether you’re looking to burn off stress, recover from an injury, maintain function as you age, develop your abilities, or simply have fun, Samantha is confident Fremont Health Club can help you achieve your goals.
Outside of the gym, Samantha volunteers with local non-profits serving homeless pets, LGBTQ+ youth, and the arts. She also works as an independent consultant and runs her own business, which provides support services to artists and other creative professionals. She reads voraciously, drinks a lot of coffee, and hopes to one day be a semi-competent gardener. If you’ve read any good books lately, she’d love to hear about them.
CPR/First-Aid/AED Certified
Personal Trainer, Group Fitness Instructor & Front Desk Staff
Gianno Maliani
I am Gianno and I have been in and out of gym since my parents first dragged me to one as a toddler. I am a firm believer that you cannot go to the gym out of obligation, a promise, or coercion; you go to the gym because you truly love what the gym can provide. The burn and the sore is your reward for a job well done and those improvement make it all worth while.
Now that I have graduated from Seattle Pacific University and become a personal trainer, I'm taking my time to further improve on my own physical and mental health. I love to give advice and you'd be hard-pressed to find a bigger advocate for working out. I hope to continue my fitness career and will always advise others to do the same.
NASM Certified Personal Trainer
CPR/FIRST AID/AED Infant & Adult
Now that I have graduated from Seattle Pacific University and become a personal trainer, I'm taking my time to further improve on my own physical and mental health. I love to give advice and you'd be hard-pressed to find a bigger advocate for working out. I hope to continue my fitness career and will always advise others to do the same.
NASM Certified Personal Trainer
CPR/FIRST AID/AED Infant & Adult
Core & Strength and Bootcamp Instructor
Lo Shdo
Lo Shdo has been an athlete her whole life. She committed to playing soccer and continued through college joining the Seattle Pacific University Women’s soccer team in 2013. She desired to become a professional athlete, inspiring young girls to pursue their own athletic aspirations but has since discovered that fulfillment in her career as a personal trainer. After graduating from SPU in 2018 she became a strength and agility trainer and started her own business. Having experienced good and bad coaching, Lo understands the influence and importance of her position. Therefore, she strives to be a positive influence within the coaching and training world. She aims to reach women and men with the goal of growing their confidence and self-value.
Lo knows there is no limit to what she can learn, that’s why she teaches a variety of styles in her trainings, including HIIT, Circuit Training, Strength Training, Boxing, and Barre. She also focuses on movement that helps prevent or recover from injuries. Exercises you could find in physical therapy. Her variety of knowledge results in inventive exercise tasks that combine the different forms. You can always show up to a personal training or bootcamp expecting a new exercise, she keeps it fresh for clients.
Lo is also an artist! Although not her main source of business, her artistic pursuits remain a core part of her life. Check out some of her work on instagram: @shdos__art
Contact Information:
laurashdo@gmail.com
(425) 563-3027
Website:
shdofitness.com
Lo knows there is no limit to what she can learn, that’s why she teaches a variety of styles in her trainings, including HIIT, Circuit Training, Strength Training, Boxing, and Barre. She also focuses on movement that helps prevent or recover from injuries. Exercises you could find in physical therapy. Her variety of knowledge results in inventive exercise tasks that combine the different forms. You can always show up to a personal training or bootcamp expecting a new exercise, she keeps it fresh for clients.
Lo is also an artist! Although not her main source of business, her artistic pursuits remain a core part of her life. Check out some of her work on instagram: @shdos__art
Contact Information:
laurashdo@gmail.com
(425) 563-3027
Website:
shdofitness.com
Personal Trainer & Fitness Expert
Adriana Medina Cagan
Adriana believes that personal fitness isn't just something you do in the morning, during lunch, or on your way home from work; it's a way of life. Her own personal journey proves that anyone can embrace fitness at any age and discover a passion that can change their lives and the lives of those around them. Adriana’s inspiring demeanor and vast knowledge of exercise theory and technique allows her to make exercise programs accessible to almost anyone regardless of their fitness level or their environment. By taking genuine interest in her personal training clients, she places a premium on motivating individuals to make health a priority in their lives.
Adriana holds a B.A. in International Business from Boise State University. She is certified by the International Sports and Science Association (ISSA) and the National Academy of Sports Medicine (NASM). Her unique experience within the health and fitness field includes fat loss, muscle gain, weight loss, functional health for pre- and post-natal, and sports-specific athletic training.
Motivating. Educating. Empowering.
Contact:
adriana@fuertefitness.com
Adriana holds a B.A. in International Business from Boise State University. She is certified by the International Sports and Science Association (ISSA) and the National Academy of Sports Medicine (NASM). Her unique experience within the health and fitness field includes fat loss, muscle gain, weight loss, functional health for pre- and post-natal, and sports-specific athletic training.
Motivating. Educating. Empowering.
Contact:
adriana@fuertefitness.com
Personal Trainer
Kim Brownlee
Certifications:
ACSM-CPT
Bio:
I am an avid athlete from running marathons to snowboarding to cycling and anything else that sounds fun! I received my personal training certification through American College of Sports Medicine in 2013. I have experience in training in gym settings as well as in-home settings.
I have been a dental lab technician for the past 20 years and I decided that it was time for a change!
Being active all my life from gymnastics, running, triathlons, cycling to snowboarding I thought personal training was a perfect fit. Having gymnastics training background it has taught me how important core strength is and how tough it is to achieve. Running marathons has taught me discipline and given me mental strength.
My goal as a personal trainer is to empower people to be the best and do their best at whatever level they are at.
I take great pride in staying fit. My pride and joy is ultimately my active family!
Contact:
(360) 440-5169
Website:
kimmovin.com
Kendra Kainz
Bio:
Many years ago, I was on a healing quest that changed the trajectory of my life. I reclaimed my wellness after having health issues, surviving a divorce, and experienced a significant weight loss journey. That process manifested a transition from the corporate world of online retailing to the fitness industry. There is no doubt that improvement to one’s health and fitness requires a change in mindset and a commitment to lifestyle change. I believe in developing habits more than motivation alone. Motivation may start the engine, but habits are “how” you accomplish goals. I strive to connect, educate, and help develop resilience in my clients. I will challenge you and show you what you are capable of, because I enjoy seeing clients excel beyond their own expectations.
Specialties:
Contact:
kendrakainz@gmail.com
(206) 375-7146
Many years ago, I was on a healing quest that changed the trajectory of my life. I reclaimed my wellness after having health issues, surviving a divorce, and experienced a significant weight loss journey. That process manifested a transition from the corporate world of online retailing to the fitness industry. There is no doubt that improvement to one’s health and fitness requires a change in mindset and a commitment to lifestyle change. I believe in developing habits more than motivation alone. Motivation may start the engine, but habits are “how” you accomplish goals. I strive to connect, educate, and help develop resilience in my clients. I will challenge you and show you what you are capable of, because I enjoy seeing clients excel beyond their own expectations.
Specialties:
- Strength and Muscle Development (i.e. upper body strength, core strength, complete a pull-up, overall strength)
- Weight Loss / Body Transformation (includes body fat assessment & nutrition guidance)
- Sports Conditioning or Sport Specific Training (worked with many runners/track athletes, cyclists, triathletes, skiers, surfers, snowboarders, paddleboarders, squash players and swimmers)
- Run Coaching (track & distance training, couch to 5K)
- Bodybuilding (women's)
- Experience with Special Population/Health Issues; i.e.Osteoporosis, Diabetes, Scoliosis, Prenatal & PostPartum/Pregnancy
- Injury/Surgery Rehab (shoulders, knees -will work with client's PT)
Contact:
kendrakainz@gmail.com
(206) 375-7146
Barre & Yoga Instructor
Marianne Clarke
Marianne has been practicing yoga since 2003. She completed her teacher training at 8 Limbs in Seattle and became an instructor in 2013. Marianne added barre to her teaching repertoire in 2015. She loves the way barre classes complement her vigorous yoga practice with upbeat music and numerous props to target strength training. A combination of floor work, barre practice, and core and ab sequences on the mat provides a full body workout in her classes.
Marianne seeks to challenge her students while always keeping their safety as her top priority. She offers options to students who need them or want them. While setting the bar high, she encourages her students to modify their practice as their bodies' needs dictate on any given day.
When she isn't at the gym, Marianne teaches middle school for Seattle Public Schools. She is a year-round bike commuter who follows the rules of the road.
Marianne seeks to challenge her students while always keeping their safety as her top priority. She offers options to students who need them or want them. While setting the bar high, she encourages her students to modify their practice as their bodies' needs dictate on any given day.
When she isn't at the gym, Marianne teaches middle school for Seattle Public Schools. She is a year-round bike commuter who follows the rules of the road.
Barbell Burn Instructor
Jana Riggan
I started teaching group ex classes in 1993, and received my ACE certification in 1995. I have taught at various health clubs throughout the greater Seattle area over the last several years. I teach a variety of styles, including bootcamp, strength, step, cycle and barre. When I'm not at the gym, I'm hanging out with my family – I have an 8-year old boy – or drinking wine with friends.
Bootcamp Instructor
Raiza De Vera
Raiza cultivates a community where the joy is in the journey. She holds space for self-discovery, creative expression and conscious connection to your body through movement. As a 200HR RYT, the powerful foundation of breath work as a gateway is distinct in every class. Her offerings are colorful, imbue multidimensional strength and resilience, and align you with feeling more like yourself.
In addition to a B.S in Health Education and another in Psychology, Raiza is also a trained dance instructor and personal strength coach. She is devoted to individual and collective wellness through her own practices and teaching sustainable skills that empower you for a lifetime. When Raiza isn't teaching, she enjoys cooking, baking, playing soccer, dancing, and making art. Her favorite form of art is currently spoken word and ceramics!
In addition to a B.S in Health Education and another in Psychology, Raiza is also a trained dance instructor and personal strength coach. She is devoted to individual and collective wellness through her own practices and teaching sustainable skills that empower you for a lifetime. When Raiza isn't teaching, she enjoys cooking, baking, playing soccer, dancing, and making art. Her favorite form of art is currently spoken word and ceramics!
Personal Trainer / Barre & Yoga Instructor
Tara Mixon
My life’s pursuit is to inspire and empower people to have healthy, loving relationships with their whole-self and their community at large. As a personal trainer, fitness instructor and a wellness coach I offer an encouraging environment where people feel safe, authentic and kind with themselves and others; a place to build physical strength as well as compassion and connection.
I have a desire for increasing support to women entering perimenopause, empowering them to lean into the change with curiosity and devotion.
Lastly, my career started as a pharmacist with the desire to help people find health within their bodies and minds. I strive to provide compassionate understanding, trustworthy information and encouraging support.
I have a desire for increasing support to women entering perimenopause, empowering them to lean into the change with curiosity and devotion.
Lastly, my career started as a pharmacist with the desire to help people find health within their bodies and minds. I strive to provide compassionate understanding, trustworthy information and encouraging support.