Feel Like A Kid Again!

Feel Like A Kid Again!
29 Jun

You’ve probably heard it before. If you do this or that, go to this place, buy this product and you will feel like a kid again. Well how do we know what a kid feels like anyways? As a dad of 4 busy little boys I’ve learned a lot about this subject, yes they are energetic, flexible, near indestructible, pain free, eat whatever they want and never get fat… These are things we all want right? We just have to find that secret fountain of youth and turn back the clock and we will have these feelings back. But are these youthful stereotypes even true? Are they really that far out of our grasp now?


Children seem to have endless amounts of energy. This is probably the first stereotype kids get, they just go and go all day without ever getting tired right? I know from experience this just isn’t true, if I take my kids out for a hike on one of our beautiful trails in the hills they are tired out by mile two while my adult body is just warming up. A few years ago though, and my kids would definitely have outlasted me. Since I have started to take better care of my body and lost the extra weight and built up my strength and cardiovascular health, I can by far out last my kids most days. Its actually one of my favorite techniques for getting four rowdy boys ready for bedtime, just wrestle and chase them around the house until they have burned off all that extra steam.


Kids seem to be impossibly flexible and mobile. While it is true a child’s body is still growing and their joints are more flexible by comparison, I find that if I keep up with my stretching and foam rolling I am still nearly as flexible as my 6 year old at 38 years old. The reason many of us adults are so inflexible is because we have lost the flexibility of our youth by never using it. Its the age old use it or lose it concept. If you never stretch your body after a hard long day of work and sitting at the desk or in the car your body will stay continue to stay tight and bound up and become even more so over time.


Yes kids do seem to be nearly indestructible and hardly even know what pain is. My kids will scream at the top of their lungs after a small scrape or head bump. They simply haven’t experienced the life of aches and pains we have. Yet when they do get injured they seem to bounce back with such impossible speed and ease. Kids don’t experience the daily aches and pains of an adult body that has gone through a lifetime of poor posture and past injuries, yet just like us if they are allowed to do so they will eventually have the same painful problems we do. But this doesn’t have to be the way we live either, through a good strength and mobility program and a proper anti inflammatory diet we can rid ourselves of much of our chronic aches and pains.

Take it from someone who has been there. Over two years ago I had spent months seeing numerous, doctors, chiropractors & physical therapists to help me with my nagging neck, back, and shoulder pains yet none of it seemed to have lasting effects. I was still popping 8-12 ibuprofen a day just to be able to function enough to work each day, just to collapse on the couch once I got home. Just to get up the next day, medicate with my jumbo coffee and handful of pills and start the whole vicious cycle over again. Fast forward to today and while I will admit I have good days and bad days, pain is a part of life. Pain is a good thing in fact, pain tells us something is wrong and we need to take action. Just like if you were to put your hand in a hot flame that pain tells you to remove your hand, if you feel those nagging pains it means you need to change something.


While I do still have pains from time to time, I know when I feel them it means I need to change my habits. Maybe its my back pain telling me to straighten up my posture, stretch my hips or get up and move. Or neck pain telling me to put down the phone, and shoulder pain telling me to stop slouching and stretch it out. I  now know what to do about those nagging pains. Now that I have spent the time strengthening my body and building back my youthful mobility, even my bad days now are better than the good days I had before.

Even if you have lived with pains like I had for years, believe me when I say there is hope! You can gain back some of that youthfulness with just a little hard work and dedication to taking the time to change long seeded habits. Seek out a knowledgeable health or fitness professional that can help you get started, and before you know it you will feel like a kid again!


Stacey’s 5 tips to eating out!

Resolutions Friday Fit Tip with Stacey - New Heart Fitness, Belle Fourche SD
21 Jun

Five tips for eating out:

Eating out can be dangerous but it should not be avoided! You need a social life right, and plus eating out is real life! So, I want to share with you what I do.  I know you can do these things too!

    This is a good idea because you can be influenced by what others are ordering.  So, if you order first, you can make a good choice and will or should stick with what you ordered.
  2.  MAKING GOOD Choices is EASY!
    Chose lean meats and entrees that say “grilled, broiled or steamed”…. NOT “fried, battered or breaded”  YOU CAN DO THIS!  Really you can! You’ll feel so good about your choice and it will still be tasty!
    As soon as you sit down at your table, try to drink a full glass of water or as much as you can to fill up and take the “hunger edge” off! And it is best to stick with water or unsweetened tea (if you need the caffeine!)… most drinks at restaurants are just empty calories!

    Do not be afraid to speak up and request substitutes or requests.  Most restaurants will accommodate! I always ask for sauces or dressing on the side, that way I can just dip my fork tines in the dressing for a little taste and way less calories.  Another example, I love steak tips but the breaded and fried is NOT a good choice so I learned to order the steak tips, “Naked” (not breaded) and “Grilled on the flattop” (not fried). This is a little secret that I learned when working for my brother at his restaurant!  I also almost always go Bunless! Who needs a bun?

  5.  CUT it in HALF:  Either split a meal with someone you are out with or just ask for a “To-Go Box” right when you get your food, then portion it in half and take half home for lunch tomorrow!  Do it RIGHT AWAY so you aren’t tempted to eat it all! Do you think you can do these tips??  I’m sure there are more but these are MY doable eating out tips for YOU!
    Let me know if you tried these tips and how it worked for you!
    – Stacey

Fiber, fiber, come and get your fiber!

Resolutions Friday Fit Tip with Stacey - New Heart Fitness, Belle Fourche SD
15 Jun

So,,, I just went down memory lane yesterday as I was talking to a client! I was thinking of way back in 1999 when I was about 40 pounds over weight!  I lost the weight with Weight Watchers! So, even though this is NOT a Weight Watchers endorsement, I have to say, WW got it right with their recommendation of high fiber foods!

Say WHAT? Why do we need to increase our fiber?

What is Fiber?

Dietary fiber is the edible parts of plants or carbohydrates that cannot be digested. Fiber is in plants, including fruits, vegetables, grains, nuts, seeds.

You might be asking yourself what is the difference between soluble vs. insoluble fiber.  Soluble fiber absorbs water and bulks up in your stomach, which promotes a feeling of fullness. It’s also the type that acts like a sponge on cholesterol.  Good sources of soluble fiber include beans and lentils, carrots, oatmeal, apples and citrus fruits. Insoluble fiber (most vegetables) is like nature’s broom. It helps sweep up the passage of waste through your digestive tract and reduces the risk of colon cancer and other diseases.

Why do we need fiber and how can it help us (lose weight?)

Fiber can help you lose weight and keep it off. Fiber not only fills you up faster and keep you satisfied longer, it also helps prevent your body from absorbing some of the calories in the foods you eat.

Fiber can help improve your heart health because it binds to cholesterol and helps flush it out!

Fiber can improve your gut health.  Your good gut bacteria feed on fiber and produces short-chain fatty acids. These are absorbed into the bloodstream and both regulate your immune system and decrease inflammation.

How much fiber do we need?

Woman  25 grams
Men 36 grams

However, you should be aware! If you up your fiber too much, too fast you may experience gas and bloating. This is normal, but sometimes not very handy!

BUT, just like Weight Watchers told me back in the day, “Foods with high fiber are less points!”  So, EAT MORE Fiber!

Try it for a month and tell me if you lose weight!  It’s worked for me, more than once!


“True Holistic Health”

“True Holistic Health”
08 Jun

 The term holistic health gets thrown around quite a bit these days. With everything from herbal remedies, massage therapy, chiropractic care, nutrition coaching, even personal training, all can be useful additions to anyone’s health regimen. 


What does the term holistic health really mean? Google the word and you would find that Holistic Health is “characterized by the treatment of the whole person… rather than just the physical symptoms of a disease.” In other words when we think of our own health we should think beyond one single symptom. Let’s take back pain for example, for most people if their back hurts they take a pill to dull the pain and never give it another thought. The pain continues and even worsens over time. If you were to see a traditional doctor they might prescribe you a different pill and over time if the pain worsens even suggest surgery. Thankfully times are beginning to change as we learn more about our bodies and research backs up what many have known for ages. 


The human body is a vastly complex interconnected unit. Bones are connected by ligaments, moved by muscles that connect to those bones by tendons, these muscles are covered by fascial tissue which is covered with layers of fat and then skin. These muscles are moved by motor neurons connected to the nervous system which is connected to your brain. When we put these things into consideration, it only makes sense when we find out that depression, or lack of sleep can affect our musculoskeletal system, affecting our posture, eventually leading to movement pattern dysfunction and physical pain. Everything about you is connected in a vastly complex creation that makes you, YOU. When we avoid or ignore one aspect of our health, another part can be affected.


Think about a hypothetical person who has that perfectly dialed in diet yet they can hardly lift a 5-pound weight overhead. Later, in life that same person likely ends up having frail bones from lack of movement and resistance. Or the guy that does spend hours in the gym working his massive biceps yet he eats junk food all day and ends up with heart disease. 


True holistic health involves the “entire” person. There is much evidence even that prayer and silence can affect brain function which in turn leads to a healthier life. Or the beneficial effects of relationships with family, friends, children, spouses can have on our health and lengthen our lifespans. So even if you are that super fit person with an immaculately clean diet, don’t forget to treat you mind and soul with the same care you give your body.

– Jesse