Heffner Wellness & Consulting

Heffner Wellness & Consulting I have been a Personal Trainer for more than 23 years - certified through NASM, ACE, and the MAT specialist program. By Appointment Only

I want to help people explore, reinvent and personalize what exercise means to them so they don't just exercise, but become an Exerciser

source: gimmesomeoven.com Ingredients 6 slices cooked bacon*, diced 3-4 cups good-quality chicken or vegetable stock 2 p...
11/13/2025

source: gimmesomeoven.com Ingredients 6 slices cooked bacon*, diced 3-4 cups good-quality chicken or vegetable stock 2 pounds Yukon gold potatoes**, peeled (if desired) and diced 1 medium white or yellow onion, peeled and diced 4 tablespoons bacon grease* (or butter) 1/3 cup all-purpose flour 1 (12-ounce) can 2% evaporated milk 1 cup shredded reduced-fat sharp cheddar cheese 1/2 cup plain low-fat Greek yogurt or low-fat sour cream…...

https://heffnerwellness.wordpress.com/2025/11/13/slow-cooker-potato-soup/

source: gimmesomeoven.com Ingredients 6 slices cooked bacon*, diced 3-4 cups good-quality chicken or vegetable stock 2 pounds Yukon gold potatoes**, peeled (if desired) and diced 1 medium white or …

Photo by Victor Freitas on Pexels.com A recent paper reported that adults well into their seventies and eighties experie...
11/13/2025

Photo by Victor Freitas on Pexels.com A recent paper reported that adults well into their seventies and eighties experienced significant increases in muscle strength after just a few months of resistance training. Even participants with chronic conditions - things like mild hypertension, coronary disease, and arthritis - showed meaningful improvements when the program was supervised and progressive. The researchers wrote that the key wasn’t age, but consistency:...

https://heffnerwellness.wordpress.com/2025/11/13/some-things-dont-change/

Photo by Victor Freitas on Pexels.com A recent paper reported that adults well into their seventies and eighties experienced significant increases in muscle strength after just a few months of resi…

Photo by Kindel Media on Pexels.com If you’ve ever thrown your back out picking up a grocery bag, you already know this ...
10/28/2025

Photo by Kindel Media on Pexels.com If you’ve ever thrown your back out picking up a grocery bag, you already know this truth: the body doesn’t get injured just because it’s weak. It gets injured because it’s unprepared. Weight training, at its core, is the practice of preparing the body for real life. Not just the gym version of life, but the “carry your kid, twist to grab your seatbelt, slip on the ice and catch yourself” version....

https://heffnerwellness.wordpress.com/2025/10/28/why-weight-training-is-your-bodys-best-insurance-policy-against-injury/

Photo by Kindel Media on Pexels.com If you’ve ever thrown your back out picking up a grocery bag, you already know this truth: the body doesn’t get injured just because it’s weak. It gets injured b…

Submitted by USA WEEKEND columnist Jean Carper Prep Time: 10 mins, Cook Time: 35 mins, Total Time: 45 mins, Servings: 8 ...
10/28/2025

Submitted by USA WEEKEND columnist Jean Carper Prep Time: 10 mins, Cook Time: 35 mins, Total Time: 45 mins, Servings: 8 Ingredients 1 tablespoon olive oil 1 medium yellow onion, chopped 8 large garlic cloves, crushed or minced 4 cups chopped raw kale 4 cups low-fat, low-sodium chicken or vegetable broth, divided 2 (15 ounce) cans white beans, such as cannellini or navy, undrained and divided…...

Submitted by USA WEEKEND columnist Jean Carper Prep Time: 10 mins, Cook Time: 35 mins, Total Time: 45 mins, Servings: 8 Ingredients 1 tablespoon olive oil 1 medium yellow onion, chopped 8 large gar…

By Scott Heffner, CPT-NASM October 9, 2025 It’s hard to go a day without hearing about microplastics - those invisible f...
10/13/2025

By Scott Heffner, CPT-NASM October 9, 2025 It’s hard to go a day without hearing about microplastics - those invisible fragments of our plastic-filled world now turning up in oceans, rainwater, and even human blood. But recent research has added a new and unsettling twist: these tiny particles may be quietly weakening our bones. Studies in the past few years have linked micro and nanoplastic exposure to increased inflammation, impaired bone formation, and higher risk of osteoporosis - meaning that the pollution problem outside of us may now be reshaping us from the inside....

By Scott Heffner, CPT-NASM October 9, 2025 It’s hard to go a day without hearing about microplastics – those invisible fragments of our plastic-filled world now turning up in oceans, rainwate…

Submitted by Donna Nugent, source: Allrecipes.com Prep Time: 15 mins, Cook Time: 30 mins, Total Time: 45 mins, Servings:...
10/13/2025

Submitted by Donna Nugent, source: Allrecipes.com Prep Time: 15 mins, Cook Time: 30 mins, Total Time: 45 mins, Servings: 8 Ingredients 1 ½ pounds ground turkey 1 onion, chopped 3 cloves garlic, minced 2 (4 ounce) cans canned green chile peppers, chopped 1 tablespoon ground cumin 1 tablespoon dried oregano 1 teaspoon ground cinnamon ground cayenne pepper to taste…...

https://heffnerwellness.wordpress.com/2025/10/13/white-chili-with-ground-turkey-2/

Submitted by Donna Nugent, source: Allrecipes.com Prep Time: 15 mins, Cook Time: 30 mins, Total Time: 45 mins, Servings: 8 Ingredients 1 ½ pounds ground turkey 1 onion, chopped 3 cloves garlic, min…

Photo by Jill Wellington on Pexels.com, source: the healthykitchen Prep Time: 10mins, Cook Time: 20mins, Servings: 12 In...
10/01/2025

Photo by Jill Wellington on Pexels.com, source: the healthykitchen Prep Time: 10mins, Cook Time: 20mins, Servings: 12 Ingredients 2 cups oats used GF oats to make the recipe gluten free 1/2 cup vanilla whey 1 tsp baking soda 1/2 tsp baking powder 1/2 tsp salt 1 tsp pumpkin pie spice or cinnamon 1.5 cups pumpkin purée 2 large eggs…...

https://heffnerwellness.wordpress.com/2025/10/01/high-protein-pumpkin-spice-muffins/

Photo by Jill Wellington on Pexels.com, source: the healthykitchen Prep Time: 10mins, Cook Time: 20mins, Servings: 12 Ingredients 2 cups oats used GF oats to make the recipe gluten free 1/2 cup van…

Photo by Pixabay on Pexels.com The rise of GLP-1 medications like Ozempic, Wegovy, and Mounjaro has given many people a ...
10/01/2025

Photo by Pixabay on Pexels.com The rise of GLP-1 medications like Ozempic, Wegovy, and Mounjaro has given many people a powerful tool for weight loss. These drugs help regulate appetite, leading to significant reductions in body weight. But here’s the catch: when the number on the scale goes down, it’s not just fat that’s leaving your body. It can be muscle, too....

https://heffnerwellness.wordpress.com/2025/10/01/why-strength-training-is-essential-if-youre-on-a-glp-1-program/

Photo by Pixabay on Pexels.com The rise of GLP-1 medications like Ozempic, Wegovy, and Mounjaro has given many people a powerful tool for weight loss. These drugs help regulate appetite, leading to…

Ingredients 4 fully-cooked chicken sausage links (about 12 oz) 1 red bell pepper 1 small red onion 1 head broccoli 1 swe...
09/09/2025

Ingredients 4 fully-cooked chicken sausage links (about 12 oz) 1 red bell pepper 1 small red onion 1 head broccoli 1 sweet potato (about 1/2 lb.) 3 Tbsp olive oil 1 tsp salt 1/2 tsp black pepper 1/2 tsp garlic powder 1 1/2 tsp dried oregano 1 Tbsp chopped parsley (optional) Instructions Preheat the oven to 425°F. On a cutting board, slice the chicken sausage into medallions on a diagonal....

Ingredients 4 fully-cooked chicken sausage links (about 12 oz) 1 red bell pepper 1 small red onion 1 head broccoli 1 sweet potato (about 1/2 lb.) 3 Tbsp olive oil 1 tsp salt 1/2 tsp black pepper 1/…

By Scott Heffner, CPT-NASM September 10, 2025 Photo by Andrea Piacquadio on Pexels.com Injury. Strain. Tweaked muscle. C...
09/08/2025

By Scott Heffner, CPT-NASM September 10, 2025 Photo by Andrea Piacquadio on Pexels.com Injury. Strain. Tweaked muscle. Call it what you want, but at some point, it happens to all of us. No matter how careful you are with your warm-ups, how dialed-in your form is, or how strong your “I got this” mindset runs, the body has a way of reminding us it isn’t invincible....

https://heffnerwellness.wordpress.com/2025/09/08/rest-the-unsung-hero-of-recovery/

By Scott Heffner, CPT-NASM September 10, 2025 Photo by Andrea Piacquadio on Pexels.com Injury. Strain. Tweaked muscle. Call it what you want, but at some point, it happens to all of us. No matter h…

source: Joyous Apron, Recipe by MinShien Denis Servings: 12 servings, Prep: 7mins, Cook: 23mins, Total: 30mins INGREDIEN...
08/17/2025

source: Joyous Apron, Recipe by MinShien Denis Servings: 12 servings, Prep: 7mins, Cook: 23mins, Total: 30mins INGREDIENTS ¾ cups bacon bits cooked 7 large eggs 1 cup cottage cheese 1 cup Colby jack cheese shredded ¼ tsp salt ¼ tsp black pepper pepper cooking oil spray INSTRUCTIONS Preheat oven to 325℉. In a medium sized mixing bowl, crack and whisk eggs....

source: Joyous Apron, Recipe by MinShien Denis Servings: 12 servings, Prep: 7mins, Cook: 23mins, Total: 30mins INGREDIENTS ¾ cups bacon bits cooked 7 large eggs 1 cup cottage cheese 1 cup Colby jac…

By Scott Heffner, CPT-NASM August 18, 2025 Every few months, a new headline pops up pitting diet against exercise in the...
08/17/2025

By Scott Heffner, CPT-NASM August 18, 2025 Every few months, a new headline pops up pitting diet against exercise in the battle for better health, as if we’re watching a wellness version of Avengers: Endgame. In the latest installment, researchers once again attempted to answer the perennial question: Which is more important…diet or exercise? And, as usual, they handed us a clean-sounding conclusion....

By Scott Heffner, CPT-NASM August 18, 2025 Every few months, a new headline pops up pitting diet against exercise in the battle for better health, as if we’re watching a wellness version of Avenger…

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