Heidi Axelrod - Over 40 Personal Training

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Flower Mound, TX
Heidi Axelrod - Over 40 Personal Training

I coach clients age 40+ to improve their quality of life via virtual personal training. Gain strengt

02/09/2025

Sunday vibes with keeping my peace 🥰

12/16/2024

Keep moving the rewards are sweet😘 I love race day it’s a chance to celebrate the weekly grind/work and push a little harder to see what I’m still capable of accomplishing. Walk or run, keep your body moving for once we stop it’s an uphill climb getting back

07/04/2022

“baby you are a firework, come on let your colors burst” Happy Independence Day 🎆
Today your 2022 is half over how are your goals looking?

06/30/2022

❓Does 1 pound of fat really weigh more than 1 pound of muscle?

In a word: No!

⚖️A pound weighs a pound, no matter whether it is feathers or metal.

But there are 2 key differences between fat and muscle that can make you think there is a difference in weight.

They differ in density and volume, which affect the amount of SPACE they take up.

For reference:
👉🏼1 pound of FAT is bulky, fluffy, and about the size of small grapefruit.
👉🏼1 pound of MUSCLE is dense, compact, and about the size of a small tangerine.

REFERENCE:
www.healthline.com/health/does-muscle-weigh-more-than-fat

06/28/2022

what area is the most challenging for you? Food? Exercise? Sleep? Self Care?

06/23/2022

❓MYTH OR FACT ❓

🤔Eating late at night can interfere with your results.
🙈
🙉
🙊
🔥FACT 🔥

There are a few reasons late-night eating can make it harder to reach your goals.

Reason 1: Many late-night eaters tend to choose high-calorie snack foods, creating a calorie overload for the day.

Reason 2: Late-night eating can interfere with your sleep, which can lead to cravings and an increased appetite the next day.

TIP: If you like to snack at night, try to choose lower-calorie foods with health benefits (fruit, veggies, low-fat yogurt, etc.).

Are you a late-night snacker? ⬇️⬇️⬇️

REFERENCES:
https://medlineplus.gov/ency/patientinstructions/000895.htm

06/22/2022

Talking about your healthy lifestyle, how many struggle with the nutrition aspect more than fitness?

Most of us think of eating/nutrition as something we should just automatically KNOW about …
But there really ARE skills involved – things like meal planning, grocery shopping, meal prep (aka cooking!), knowing which foods fill you up, which ones make you feel hungry, portion size etc.

Some of us were never taught these things growing up or in school. Or we’ve been taught so many conflicting things, it’s hard to know WHAT to believe.

Focusing on building these skills is a GREAT mindset switch.

It is empowering (vs. restricting) because it’s not about deprivation – it’s about creating a healthy and fit lifestyle that you actually enjoy.

A few more learnable skills (obviously this depends on your goals & lifestyle):

Finding 3-4 breakfast options that taste great and keep you filled up till lunchtime
Knowing how to meal prep during busy weeks
Protein: understanding how to make sure you’re getting enough for your goals
Veggies: finding ways to work them into your meals (most of us don’t eat enough of them!)
Getting great at once-weekly grocery shopping (& streamlining it so you can get in and out fast)
Discovering snacks that satisfy you AND don’t derail your progress

Taking time to master these kinds of skills will move you closer to your goals … and give you a foundation that will last you a lifetime.

Just something to think about!

06/21/2022

Do you feel like you have created balance in your life when it comes to your health & fitness? 🧘‍♀️

06/20/2022

How long are your workouts?

Moderation ALSO applies to exercise and your workouts.

The old days of “no pain, no gain” are definitely in our rear-view mirror. Instead, it’s about the “minimum effective dose” for results.

That means getting just enough exercise to maintain or improve your fitness, without overdoing it (especially when it comes to long or super-intense workouts).

More is definitely NOT better, for so many reasons.

Some of those reasons might surprise you:

It can set you up for injury
It can lead to burnout
It can make you feel hungry
It can make you tired, which means you’re less active the rest of the day, burning fewer calories than would have without exercising, and
Doing too many long or super-intense workouts is not good for your heart

The key is to find the right mix for your fitness level, your goals, and your likes/dislikes.

Your fitness prescription (recommended by the AHA):

Strength training that hits all your major muscle groups at least twice a week.

For cardio,150 minutes of moderate activity or 75 minutes of vigorous activity every week, spread out over the course of the week.
PLUS … health experts recommend cutting back on how much time you spend sitting or lying around.

If it sounds confusing – it isn’t!

It works out to just 5 x 30-minute moderate-intensity sessions (walks, jogs, cardio machines, classes, etc.), OR 3 x 25-minute higher-intensity workouts a week, and two strength-oriented workouts.

Of course, you always want to check with your doctor before you start a new exercise or fitness program.

If you don’t want to take the time to design your own plan DM me, I write virtual programs to meet your unique goals.

REFERENCE:
www.heart.org/en/beyond-the-table/stories/even-with-exercise-moderation-is-the-key
www.nhs.uk/live-well/exercise/

06/19/2022

🎉🥳It’s time to give a shoutout to all of our amazing dads out there.

06/16/2022

🔥PEP TALK TIME!!!🔥

Summer has started and with it we have have changes in our schedules and vacations. This can mean food choices are not in your control or workouts are being missed due to changing schedules and changing routines.

If this sounds like you, it is time to take ONE STEP...make ONE GOOD DECISION...to snap out of this spiral and head towards your goals, not away from them.
One step makes it easier to take the next healthy action. Don't let one bad day or week get in your way. Your goals are too important. You’ve got this!

👉What is ONE ACTION you can take TODAY to help you get back on track (or up your game)?

06/15/2022

4 Pillars of Health

Doesn’t it just feel good when you get into a groove that you can actually stick with? (If you haven’t yet, hang with me, I’ve got a helpful tip for you below.)

It’s a little mindset/organizing hack …

And it’s something to think about when you get sidetracked, overwhelmed, or aren’t sure what to do next.

It’s to always circle back to the 4 simple pillars of wellness – and to do what works for YOU for each of them.

Your 4 Pillars of Fitness & Wellness:
Healthy nutrition
Regular exercise
Sleep
Relaxation (including mindset work) & Rest

When you make time for these 4 pillars – and are INTENTIONAL and CONSISTENT with them – you feel SO MUCH BETTER.

You have more energy, your mood is better, and you’ll probably have fewer aches & pains. Things just feel easier.

Want an action plan to help you stick with your own pillars?

Take a few minutes to come up with 2-3 core actions for each of YOUR pillars, that always help you feel great. Write them down so you always have a plan in case you find yourself a little off track.

If you need help creating a fitness plan that fits your lifestyle – one that you can actually stick with…DM me so we can chat about your goals and how to make them happen.

Address

Virtual Via Zoom
Flower Mound, TX

Website

http://www.heidiaxelrod.com/

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