Heffner Wellness & Consulting

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…

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…

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…

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…

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/…

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…

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…

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…

05/26/2025

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05/05/2025

Happy Cinco De Mayo!

05/02/2025

Mental Health Awareness Month promotes focusing on well-being and reducing stigma surrounding mental health, ranging from individual self-care practices to community wide events and advocacy efforts.
Self-care does not equal Selfish...Self-care equals Others-care!

05/01/2025

Mindfulness is often associated with meditation or yoga, but its principles can be seamlessly incorporated into strength training. By practicing mindfulness while lifting weights, you can enhance your focus, improve your form, and create a deeper connection between your mind and body. Instead of going through the motions, mindful strength training ensures that every rep, every breath, and every movement is intentional, leading to better results and a more fulfilling workout experience.

Key Components of Mindfulness in Strength Training:

1. Breath Awareness

One of the simplest yet most powerful mindfulness techniques in strength training is controlled breathing. Proper breathing not only oxygenates the muscles but also helps regulate energy output and focus. The key is to synchronize your breath with your movements.

2. Slowing Down for Greater Control

Many people rush through their sets, relying on momentum rather than controlled muscle engagement. Mindfulness encourages slowing down and being fully aware of each movement.

3. Deep Concentration on Form and Muscle Activation

Mindfulness requires full concentration, which can dramatically improve your form and efficiency in strength training. Instead of letting your mind wander, focus on specific muscle groups being worked.

4. Setting Intentions for Each Workout

Mindfulness is about purpose, and setting an intention for your workout can create a sense of clarity and motivation. Whether it’s improving endurance, lifting with perfect form, or simply staying present, setting an intention helps anchor your attention and drive.