Who’s got time for a Cool Down?

Who’s got time for a Cool Down?
29 Mar

This Fit Tip is for those of you who immediately get done training and just head home or sit!  I’m 100% guilty of this.  Right after a workout, I may sit and die in a puddle of my own sweat and consider that my “cool down”.  But, what a “cool down” session really means is slowly bringing your heart rate back down and working to relieve your muscles of lactate buildup.  A proper cool down also helps prevent your blood pressure from dropping too rapidly which could cause fainting or dizziness.


Also, research is being done that shows massage immediately after a training session helps muscles return to “normal” more quickly.  This means they aren’t broken down for as long AND there’s an increase in protein muscle synthesis which means our muscles are getting bigger and stronger!  This doesn’t mean you have to schedule a 90 minute deep tissue massage right after your workout (That would be amazing though, wouldn’t it?), just utilize that foam roller, folks!  Stacey has some great foam rolling techniques, too!


Below are some sample cool down exercises:

– light cardio on the treadmill, bike, or rower

– static stretching, of all major muscle groups (legs, core, chest, arms, etc.)

– foam rolling/massage

– exercise mimicry (performing the same movements performed in the workout, but with less resistance/intensity)

– yoga


So, the next time you hit the gym, spend 10-15 minutes cooling down at the end of your workout.  I know we’re always pressed for time after a workout, but your body will thank you!

– Danielle



New Year’s Resolutions…

Resolutions Friday Fit Tip with Stacey - New Heart Fitness, Belle Fourche SD
22 Mar
  1. Let’s talk about that New Year’s Resolution you set back in January.  How’s that going for you?  Hopefully good, but if not don’t be discouraged. Sadly, more people break their resolutions that those who actually meet their goals.  Let’s face it, January was cold and snowy and in the midst of Flu season and all the while being haunted by seasonal goodies all the way to Valentine’s Day.


BUT…SPRING is coming! Seriously, April is almost here! YEAHHH!!!   Longer days are here, warmer weather is near, soon there will be more fresh fruits and veggies to choose from and don’t forget the pool and lake are soon going to be calling. Read More

Don’t be afraid to lift heavy!

Don’t be afraid to lift heavy!
16 Mar

One of the most common fears I hear from women is that they don’t want to lift too heavy too often or they will get too muscular in certain areas. While as a man I don’t see the problem in getting bigger, I understand why women wouldn’t want to gain too much muscle.

First I want to put you at ease, most of the fitness models, crossfitters, professional athletes, etc. are the most elite at what they do and they have been training for a long time to get to look the way they do. That’s not to say the average person can’t change their body composition, just that it takes extreme measures for extreme results. Read More

Have you heard of the “Dirty Dozen” or “Clean 15”?

Have you heard of the “Dirty Dozen” or “Clean 15”?
09 Mar

If not, here’s the scoop…

The Environmental Working Group released two lists of produce with the most and least pesticide residue. The produce items that contain the most pesticide residue are referred to as the “Dirty Dozen”. It is urged that shoppers buy organic when it comes to these items. The items that are deemed the “Clean 15” are items reported to be the least likely to contain pesticide residue.

Buying organic food is safer which may translate to a healthier body that is able to absorb nutrients. We want to fuel the machine (our bodies) as best we can! Read More