Sweat Like A Girl

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Nazareth, PA
Sweat Like A Girl

Invest in Yourself with Coaching and Consulting for your Mind, Body and Spirit! Hi, I am Heather Gidusko and I created Sweat Like A Girl over 10 years ago.
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Although I do not have a brick and mortar gym anymore, I continue to offer total health and wellness programming to meet you where you are at and I help you get where you are going! I offer in-person group fitness classes, personal fitness training both virtually and in-person, food coaching, and athlete strength & conditioning coaching. I also developed Sweat YOUniversity, a remote comprehensive

fitness and nutrition program that weaves accountability into your growth so you can achieve and sustain results! You can also access LIVE and on demand fitness workouts from my partner platform called Burnalong. Most recently I have partnered with an amazing brand which you can shop as a customer or join the Catch the VIBE team for the height of total wellness! Visit my website for information on all of the programing and opportunities and please reach out to me with questions, concerns and how to get started! www.sweatlikeagirl.com
610-207-4682
sweatlikeagirl@gmail.com
Let's do this!

05/03/2026

It’s not too late.

Not to get strong.
Not to lose the weight.
Not to feel confident in your body again.

Some of the most successful women didn’t “win” until their 40s and beyond:

💄 Vera Wang entered the fashion industry at 40.
🎬 Julia Child didn’t publish her first cookbook until 50.
📚 Toni Morrison published her first novel at 39 and won the Pulitzer in her 50s.

Success doesn’t expire!
Neither does your strength!

You don’t need:
❌ Complicated workouts
❌ Extreme plans
❌ 2-hour gym sessions
❌ Perfect timing

You need strength training - start where you are with weights that challenge you not defeat you.

You need structure from an experienced trainer - yup I am 50 and have been training others since I was in my 20s!

You need consistency - so start with 10 minutes a day!

And you can start today!!!

Comment START and I’ll send you the details for my 30-Day Fitness Program 💪✨

Your next chapter?
Stronger than the last.

04/27/2026

The hardest part of any walk isn't the walk.

It's the 90 seconds before, the part where you talk yourself out of it. So I stopped negotiating with myself.

Phone down. Shoes on. Door open.

Koda doesn't care if I "feel like it." He goes. And I go with him.

That's the whole thing. One walk a day, 30 days. You pick the pace. You pick the distance. The win is that you went. Not for weight loss. Not for a number. For the way your brain feels different at minute 12. For the energy that shows up in the rest of your day. For the proof, to yourself, that you can keep a promise to yourself.

We start on May 1st.

Drop WALK in the comments, and I'll send you the 30-Day Walking Win Playbook straight to your inbox. Free. Real. Yours.
And tag the friend you want walking with you. This is more fun with someone in your corner.

Let's gooooo. 🐾

04/23/2026

Want this full 40-min workout?
This is how you build muscle, burn fat, and actually stay consistent.
No more starting over. No more “I’ll do it later.”
Comment an emoji and I’ll send it.

04/06/2026

I see it! I like it! I want it!!! The merch store is officially open!

I’ve been working on this for a while, and I’m so proud of how it came together.

Hoodies, crewnecks, tanks, muscle tees, hats.

Whether you’re a Certified Morning Person, a Sweat Like a Girl girlie, or a Suck It Up Buttercup kind of woman, there’s something in this collection that was made for you. Strong. Capable. Worthy. That’s you.

Link in comments 🔗 or comment MERCH and I will drop you the link in a dm!

And if you grab something, tag me when it arrives. I want to see it on you! 🤍

03/31/2026

You think this is a leg workout… but the real magic is in your core.

To stay balanced and controlled, your core has to stay fully engaged the entire time — which means you’re building strength and stability without ever hitting the floor.

Try this quick work break series:
✨ Straight leg lift to the front
✨ Side abductor lift
✨ Rear leg lift with slight forward lean
✨ Bonus: knee extension kick

Start with 10 reps each → build to 20
And don’t forget both sides

Save this for your next work break — your hips, glutes, and core will thank you 🔥

And if you’re loving workouts like this… there’s still time to jump into my FREE WEEK 👇
Live workouts, real structure, and support — no guesswork, just show up.
Comment FREE or DM me and I’ll get you in 💬

03/24/2026

Tight shoulders. Neck pain. Hips that ache when you sit too long. Sound familiar? This one's for you.

Here's what most fitness programs completely skip for women over 40: recovery. They'll give you the hard stuff — the HIIT, the weights, the cardio — and then leave you stiff, sore, and wondering why your body isn't bouncing back the way it used to.

Your body isn't broken. It's just asking for something different.

The truth is, tight hips affect your posture, your lower back, and your energy levels. Locked-up shoulders create tension headaches and make everything feel heavier. And when getting up and down from the floor starts to feel like work — that's your body telling you mobility needs to be a non-negotiable.

That's why I built recovery into Rise Grind Shine. Every Thursday at 6am, we do Get Stretchy — a full 40-minute total body stretch class on Zoom. Not a quick cool-down. A dedicated class. Because at this stage of life, the way you recover is what determines how you perform.

You can try it completely free the week of March 30th — including Thursday's Get Stretchy class. Five days, six classes, zero cost.

Your body has been asking for this. Let's give it what it needs. 💕

03/23/2026

Most women don’t need another diet.
They need a reset. 🌸🙌🩷

Not a start-over-for-the-100th-time reset…A get your body feeling like YOU again reset.

Because when you’re feeling
puffy, sluggish, not sleeping great, craving everything…
it’s not a willpower problem.

Your body is just asking for support.

This is why I love doing a simple spring reset with my clients.
We focus on:
✔️ supporting digestion
✔️ balancing blood sugar
✔️ getting nutrients back in
✔️ reducing the overload (sugar, processed foods, all the extras)

And the cool part?

Women will often lose 7–15 pounds in that first week…
but what they really notice is:
✨ more energy
✨ less bloating
✨ better sleep
✨ feeling back in control again

But here’s the part I care about most…

You’re not doing this alone.

You’ll get:
💛 a 1:1 call with me to set you up for success
💛 support inside my Age Strong community
💛 recipes, workouts, and daily inspo to keep you on track

Because that’s the difference between something you start…
and something you actually follow through with.

I’m opening this up to a small group for spring 🌿

If you’re feeling off and ready to reset your body the right way…comment RESET or message me and I’ll send you the details 🩷🙌🌸

03/19/2026

Every Tuesday morning at 6am inside Rise Grind Shine, we blend pilates, barre, yoga-inspired flow, and qi gong movement to target deep core strength, functional mobility, and full range of motion.

Fluid.
Intentional.
Layered.

These are the moves that make everything else in your life easier — carrying groceries, climbing stairs, getting up off the floor, standing without pain.

We use mini bands and pilates balls because small tools create serious work when you use them with intention. Controlled, deliberate movement that lengthens and strengthens at the same time and fluid sequences that work with your nervous system instead of against it.

This is the class women tell me they didn't know they needed until they tried it. You can try Fusion Sculpt, and every other class inside Rise Grind Shine... completely free the week of March 30th. Five days, live on Zoom at 6am EST, replays available if you can't make it live.

Link in bio to sign up. Your body is going to thank you. ♥

03/18/2026

It’s ON girls… FREE WEEK is back!! 🙌

5 mornings.
6am workouts or replays!
Women just like you trying to figure out life and schedules!

And yes… you also get a 1:1 connection call with me.

If you’re ready to stop quitting on yourself, to create consistent action, then come try Rise Grind Shine for free.

👇 Comment “Oh Yeah” and I’ll send you the sign-up link!

*if you tried the free week in the past - you can come back and do it again! Let’s have a blast together starting March 30!

03/16/2026

Reintroducing myself and personally inviting you to something I think could change your mornings…or your evenings.

I'm Heather. I'm 50, I'm a fitness and wellness coach, and every single weekday at 6am EST I show up live on Zoom with a group of women who decided to stop waiting for the right time and just start.

We do real workouts — strength, pilates, functional training and a dedicated stretch day because recovery matters just as much as the work. Designed specifically for women over 40. For the hormonal shifts, the busy schedules, the
bodies that feel different than they used to. This isn't a generic fitness program. It's built for exactly where you are right now.

When you join live, I see you. I give real-time feedback and modifications for your body, your level, your day.

And if life gets in the way and you can't make the 6am, the replay is always there — no one gets left behind because we are also in touch via emails and texts!

For one full week, I want you to try it completely free. March 30–April 3. Live every morning at 6am EST, replay available if you need it. Zero cost. Zero commitment.

And every single person who joins the free week gets a one-on-one call with me. A coaching call, a connection call — whatever you need. I want to get to know you - you are not just another sale in an app where you never get to talk with your instructors!

Comment LET’S GO and I’ll send you the link.

03/12/2026

Lunges in your living room.
Now shuffle forward and back.
Core tight so the vacuum doesn’t pull you over!

Ok listen… you probably aren’t actually going to do this while you clean your house.

BUT you can fit in a quick effective 10-minute workout. 💪

That’s exactly why I created my 30-Day Strength Plan for women who want to build strength without spending hours working out.

✔️ Short 10-minute workouts
✔️ Simple dumbbell exercises
✔️ Designed to help you stay consistent

Because getting stronger doesn’t require an hour a day.
It just requires a plan.

Comment PLAN and I’ll send it to you. LET’S GO!

03/10/2026

As a fitness trainer, my 30s felt great. I was strong, energized, and my body did what I asked it to do.

Then 40 hit… and suddenly my body and brain didn’t quite feel like me anymore.

Now I’m 50, and here are a few things I wish I had really understood sooner:

➡️ You don’t lose strength with age — you just stop building it. And that is 100% fixable. Consistency matters. Showing up with a plan matters. (Check the bottom of this post… I’ve got you.)

➡️ Protein matters. Prioritize it at every meal. Yep… every meal. And don’t forget the fruits and veggies too.

➡️ Alcohol isn’t really your friend. She’s more like a frenemy… convincing you to do things you normally wouldn’t and leaving you feeling like crap the next day.

➡️ I knew this when I was younger… but I didn’t really pay attention to it: Women who strength train can have up to 40% better bone density. Your future self will thank you for the lifting you do today.

➡️➡️➡️ You don’t need a perfect workout. You need a consistent one. If you’re ready to start showing up for yourself — even if it’s just 10 minutes at a time — my free 30-day challenge is a great place to begin. No pressure. No perfection. Just movement that fits into real life.

⬇️⬇️⬇️ Comment 💪💪💪 and I will send you the plan that is helping other women just like you get strong!

Address

Nazareth, PA

Telephone

+16102074682

Website

http://www.sweatlikeagirl.com/, https://www.heathergidusko.com/

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