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

Using “Nudges” for Exercise ConsistencyBy Scott Heffner, NASM-CPT February 25, 2026 Read time: 2 minutes Most people thi...
02/25/2026

Using “Nudges” for Exercise Consistency

By Scott Heffner, NASM-CPT February 25, 2026 Read time: 2 minutes Most people think they skip workouts because they lack discipline. That’s the story we tell ourselves. But if you’ve ever gone to bed fully intending to train and then talked yourself out of it by morning, you’ve experienced something far more predictable than laziness. In the book Nudge, authors Richard Thaler and Cass Sunstein argue that our decisions are shaped less by character and more by environment....

By Scott Heffner, NASM-CPT February 25, 2026 Read time: 2 minutes Most people think they skip workouts because they lack discipline. That’s the story we tell ourselves. But if you’ve ever gone to b…

Training Through The Winter -
02/12/2026

Training Through The Winter -

If you’ve noticed your motivation dipping during the winter months, you’re not alone. Every year around this time, clients share the same frustrations like “why can’t I get going?”, “I’m just not motivated”, and “I feel more tired than usual and just want to stay under a blanket......

Signs You’re Training Just Hard Enough (Even If It Feels Like You’re Not)
02/03/2026

Signs You’re Training Just Hard Enough (Even If It Feels Like You’re Not)

By Scott Heffner, NASM-CPT,BCS,SFS February 3, 2026 Read time: 3 minutes If you’ve grown up in fitness culture, or even just adjacent to it, this feeling will be familiar: “This can’t be enoug…

Signs You’re Training Just Hard Enough (Even If It Feels Like You’re Not) -
02/03/2026

Signs You’re Training Just Hard Enough (Even If It Feels Like You’re Not) -

If you’ve grown up in fitness culture, or even just adjacent to it, this feeling will be familiar: “This can’t be enough…can it?” You leave the gym without crawling to your car. You’re not wrecked for three days. You don’t need a highlight reel to prove what you did.

Why Many People Still Overdo Strength Training
01/20/2026

Why Many People Still Overdo Strength Training

By Scott Heffner, NASM-CPT,BCS,SFS January 20, 2026 In 2026, strength training has finally earned its place at the center of health and longevity. That part is settled. The research is clear. The m…

Why Many People Still Overdo Strength Training -
01/20/2026

Why Many People Still Overdo Strength Training -

In 2026, strength training has finally earned its place at the center of health and longevity. That part is settled. The research is clear. The messaging has shifted. Even the mainstream fitness industry now agrees: muscle matters.

From 2025 to 2026: Why Strength Training Became the Center of Fitness…By Scott Heffner, CPT-NASM January 13, 2026 …and w...
01/15/2026

From 2025 to 2026: Why Strength Training Became the Center of Fitness…

By Scott Heffner, CPT-NASM January 13, 2026 …and why the Sweet Spot matters more than ever If you zoom out and look honestly at 2025 - not through marketing headlines, but through what people actually did - one trend stands above the rest: Strength training moved from optional to essential. Not as a niche for athletes or bodybuilders. Not as a vanity pursuit....

By Scott Heffner, CPT-NASM January 13, 2026 …and why the Sweet Spot matters more than ever If you zoom out and look honestly at 2025 – not through marketing headlines, but through what people…

Why Sweet Spot Training matters more than ever -
01/13/2026

Why Sweet Spot Training matters more than ever -

If you zoom out and look honestly at 2025 - not through marketing headlines, but through what people actually did - one trend stands above the rest:

What Worked Then Doesn’t Always Work Now…and That’s a Good ThingBy Scott Heffner, CPT-NASM December 3, 2025 Photo by Ket...
12/03/2025

What Worked Then Doesn’t Always Work Now…and That’s a Good Thing

By Scott Heffner, CPT-NASM December 3, 2025 Photo by Ketut Subiyanto on Pexels.com When you’ve been in the trenches of strength training for a few decades - through the iron-every-day years, the “let’s see if I can out-squat my feelings” phase, and the era where recovery meant a protein bar and a prayer - you learn something important: Your body is remarkably adaptive… …...

https://heffnerwellness.wordpress.com/2025/12/03/what-worked-then-doesnt-always-work-nowand-thats-a-good-thing/

By Scott Heffner, CPT-NASM December 3, 2025 Photo by Ketut Subiyanto on Pexels.com When you’ve been in the trenches of strength training for a few decades – through the iron-every-day years, …

Turkey Medallions with Sweet Potato Walnut Mashsource: recipes.heart.org Servings 4 Serving Size 3 ounces turkey, 3...
12/03/2025

Turkey Medallions with Sweet Potato Walnut Mash

source: recipes.heart.org Servings 4 Serving Size 3 ounces turkey, 3/4 cup mash, and 1 tablespoon sauce Instructions 1/4 teaspoon salt and 1/4 teaspoon salt, divided use 1/4 teaspoon pepper, 1/4 teaspoon pepper, and pinch of pepper, divided use 1 pound turkey tenderloin, all visible fat discarded, cut crosswise into 8 medallions 2 teaspoons olive oil 2 medium sweet potatoes, peeled and thinly sliced…...

https://heffnerwellness.wordpress.com/2025/12/03/turkey-medallions-with-sweet-potato-walnut-mash/

source: recipes.heart.org Servings 4 Serving Size 3 ounces turkey, 3/4 cup mash, and 1 tablespoon sauce Instructions 1/4 teaspoon salt and 1/4 teaspoon salt, divided use 1/4 teaspoon pepper, 1…

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…

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