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

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…

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…

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