Heidi Dean - ACSM Personal Trainer

05/24/2016

A balance between exercise and nutrition is key to a healthy lifestyle. Please take 5 minutes to read this article!

When you think “female distance runner,” what image comes to mind? Thin? Lean? Wispy? Emaciated? Likely, the word “strong” doesn’t appear first in your head, if at all. Every time someone discovers that I’m an athlete, they’ll take their shot with a guess: Soccer player? Sprinter? Rower? Hurdler? Su...

04/06/2016

Now accepting new personal training clients. Please contact me at heidi.dean13@gmail.com for rates and availability!

01/12/2016

So true!

01/12/2016

Starting a local running group for the Florence, SC area. Interest meeting to be held February 6th at 10 am, place TBD. If interested in participating please let me know!

04/16/2015

Brussel Sprout Salad

1. Wash Brussels and cut in halves.
2. Cook Brussels on stove top with 1/2 cup cranberries and 2 tbsp. olive oil until they are soft (about 15-20 minutes).
3. Add 1 tbsp. maple syrup and 2 tbsp. balsamic vinegar and remove from heat.
4. Add brussel sprout mixture to spinach, cherry tomatoes, pecans, walnuts, and feta cheese.
5. Mix and serve! Only 240 calories per serving :)

04/06/2015

Happy Monday!

I know we've all been told how important breakfast really is to get our day going but sometimes it's hard to be creative and healthy. Sometimes cereal really does seem like the quickest fix but we don't have to get stuck in a morning routine! Today's breakfast consisted of...

1 cup blackberries (62 calories)
1 cup raspberries (64 calories)
Breakfast sandwich: 1 slice whole wheat toast(100 calories), 2 eggs over medium(156 calories), and 1 slice cheddar cheese (70 calories).

Quick and simple, yet a meal with good variety!

10/03/2014

Great tempo workout tonight! 10 minute warm up, 20 minutes of 1 minute on then 1 off, finished with 10 minutes at tempo pace. Only 9 days!!

09/21/2014

My first ever half marathon is exactly three weeks from yesterday! Got a great 90 minute run in yesterday! Stretching is so important especially after runs like these. What did you do this weekend to get fitter?!

07/21/2014

Fish Taco Lettuce Wraps!

Sauté chopped onion and garlic for about 30 seconds then place tilapia fillets on top of mixture. Squeeze lemon or lime to add flavor and season to taste. I like cayenne pepper! Cook filets thoroughly then chop into large chunks. Mix fish, onion, and garlic mixture with cilantro and diced tomatoes. Place inside romaine lettuce leaves and top with chopped cabbage and avocado!

07/18/2014

My gym for the day... It sure felt good being back on the track!

07/14/2014

Officially registered! Today is the last day for $35 registration so take advantage!! Who would be interested in a free training group for this race?!