Stuck in a Workout Rut!?

Stuck in a Workout Rut!?
27 Jul

I’m sure we’ve all fallen off the health and fitness bandwagon before… it’s time to go to the gym, and you just really, really don’t want to go.  Of course you never regret going once you’re done, but getting there and pushing through a workout can feel torturous.  Maybe you are just coming back from vacation, or maybe you have just been too busy to hit the gym… whatever the case may be, here are some ways to help you bust that workout rut!

  1. Spice up your music playlist. 

Research has shown that music at a certain tempo can actually reduce how much effort we feel we’ve put into a workout.

  1. Add interval (HIIT) training into your routine. 
    Studies show that three sessions of interval training can be as effective as five longer, more moderate exercise sessions.  Get more bang for your buck!
  2. Get outside!

Fresh air!  Scenery!  It’s an automatic energy booster.

  1. Track your activity.

I wrote about this in a post before, but keeping a log of your progress is very motivating!

  1. Play a game or try something new. 

Sign up for a race, try yoga or Pilates, join a local team, etc.

  1. Take an active rest day.

Yes, it’s important to actually work out, but it’s also crucial to allow for ample recovery time (I wrote a post about this, too… very important!)

  1. Start with things that you like.

Has it been a while since you’ve been to the gym?  Jumping straight into an intense session that you know will leave you feeling sore and overwhelmed may not be the best option.  Instead, start slow and start with things you like.  Get motivated by doing what you love, and eventually you’ll get back into the groove.

  1. Work out with a partner.

It’s always more fun to have friends along!

  1. Get certified. 

Taking your fitness goals a step further is a great way to stay motivated!

 

  1. Remind yourself why you’re doing this in the first place.

To gain muscle?  To lose fat?  To be able to arm wrestle your 15 year old?

 

– Make Fitness Fun,
Dani

 

Food is for Fuel Not Comfort!

Resolutions Friday Fit Tip with Stacey - New Heart Fitness, Belle Fourche SD
20 Jul

I want to help you open your mind to how you eat and why you eat! This could possibly be a deep emotionally rooted conversation you are about to have with yourself! So, I am going to try to keep this very educational and informational but you can certainly reflect on you and your own habits.   AND definitely read to the end so I can fill you up with some self- love inspiration.

Here we go! Answer these questions honestly!

Do you eat:
when you feel stressed?
when you really aren’t hungry?
to feel better or calm?
to reward yourself?
until you are stuffed?

Does food make you feel safe or better?
Is food your “Friend”?
Do you feel powerless over food?

If you answered NO to all of these questions just skip to the end and I will inspire you to be awesome and then you are on your way.  HOWEVER, IF you answered YES to any of these questions, like me, lets get to the bottom of why!?!

Step 1: Its important to know and pay attention to the difference between emotional hunger and (Real) Physical hunger!

    Physical Hunger                                vs.                         Emotional Hunger

Comes on gradually Hits fast and suddenly
Anything sounds good Craves specific foods
More aware of what you should eat Leads to mindless eating
After meal wait 30 mins, will feel satisfied Is never satisfied
More focused on quality of foods More focused on smells, taste & texture
Food for fuel is good for emotions Leads to regret and shame
Stomach growls or hunger pains Sometimes no physical signs of hunger

So, this makes sense right? There truly is a difference between physical hunger and emotional hunger.  Think about  these differences and pay attention to your signs of hunger.  Ask yourself if you are really hungry and what kind of hunger you are really feeling.

 

Step 2:  Recognize the emotions that are causing you to reach for food and call them out (talk to yourself- Say it outloud)
“I am feeling_____________”
*Tired/exhausted
*Lonely/depressed
*Anxious
*Bored
Or you fill in the blank. It’s just so important to recognize the emotion and accept it! When you deny that your emotions are getting the better of you, they will continue to do so!

Step 3:
So now that you have determined what emotion is causing you to emotionally eat you just need to “deal with it.”
It’s time to cope with or treat the emotion (with something other than food).
Everyone is different but you probably know what works for you but here are some ideas.

Tired: rest, nap, hot tea, bath, candles, workout
Sometimes if you are tired the best thing to do is stop fighting it and go get some sleep!

Lonely/Depressed: call someone, play with a dog or kids, volunteer, think about your goals and aspirations, do something to clear your head, workout

Anxious: jam-out, dance, walk, stress-ball, meditate, yoga, prayer, workout

Bored: read a book, listen to an audio, journal, hobby, get outdoors, workout

So when you learn to deal with the emotion that is causing the emotional eating you on the right track.  However, I will say none of this is easy, mostly because it’s hard to take care of ourselves in this busy world we live in! BUT YOU MUST TAKE TIME FOR YOU!  It’s time to put YOU first.  Take the time to identify your emotions and cope with them appropriately.  It’s time to slowly start making lifestyle changes to become the healthy fit person that you really want to be.  As Rachel Hollis, author of, Girl Wash Your Face, says, https://www.girlwashyourface.com/
“HOPE IS NOT A STRATEGY! ” (By the way, Ladies, READ this book!) 

Truly, when I fail to plan, I plan to fail.   This is going to sound crazy but another thing that has helped me is talking to myself!  And yes, I might even answer myself.  When I am super tired at 11:00 at night I turn the focus on the emotion and not the food, by saying, “I’m not hungry, I’m tired, I’m going to bed now!”

LOVE YOUR BODY- HAVE SELF LOVE: It’ s time to stop the negative talk and self sabotaging!  Be positive! Boost yourself up just like you do for other people! You deserve it!  And, start being honest with yourself!  You know yourself; you know if you are beating yourself up or are you just making excuses when things get the least bit hard?

Lastly, here me when I say this: exercising and eating right is NOT about punishing yourself; instead it is about taking care of and blessing yourself to celebrate your body that is the only body you will ever have!
TAKE CARE OF IT!

Healthy Blessings and love-
Stacey

The 4-R’s of Mobility

The 4-R’s of Mobility
13 Jul

I have been on a mobility kick lately. The more people I meet the more I realize almost everyone suffers from a lack of mobility in some form or another. Whether it’s the elderly man who has to walk stooped over and take small shuffling steps. Or the person at Walmart that rides the electric cart even though nothing is permanently wrong with their legs. Maybe its the thirty something guy that has worked manual labor jobs all his life, and now he can barely hold his arms above his head. Then there’s the stay at home mom with back pain and a hip so tight from holding a baby in one arm all day. I could go on with endless examples, many of these I have seen in my own family or in myself. It turns out there is much more to staying mobile than just stretching. This is where my 4-R’s of mobility come in: Release, Relax, Rebuild & Restore.

Release: Many of us are so tight in certain places from continuing the same habits each day that we eventually end up with postural or movement pattern dysfunctions. Think about the stooped over elderly man. This perpetual tightness is due to the overactivity of those muscles that stay in the same place for too long, like sitting for long periods and tight hip flexors. This tightness can be relieved through properly performed foam rolling or massage. Once the tension can be released in those muscles we are well on our way towards full mobility even at an advanced age.

 

Relax: Once we have released those muscles we want them to stay in a relaxed or lengthened state. To do so we must follow up the release by lengthening those muscles by stretching them. Stretching muscles on a regular basis helps to train them to stay at the proper length they were designed to be. This is fairly intuitive for anyone who has done a tough leg workout or a long run and felt the immediate urge to relieve the tightness in their quadriceps muscles by pulling their leg back to stretch them. While it comes easy in these situations, stretching isn’t something we think to do every day, but we should! The human body is a use it or lose it system, you might remember being able to stretch down to you toes as a child, or sit back with you legs folded under you, or reach your hand to the middle of your back. Unfortunately at some point you might have lost that mobility, but when was the last time you tried to do one of those things? You lost the ability to do them because of those other tight muscles preventing you from doing so, and partly because you stopped doing them. If that wasn’t enough, there are also a few more reasons why you lost that mobility.

 

Rebuild: Perhaps the biggest reason we lose mobility as we age is because we also lose strength as we age. All throughout our youth we are building muscle until we reach a point where we have added all the muscle tissue we will ever have. Yes that’s right you cannot naturally add additional muscle tissue to your body, neither can it be taken away. Your muscles can get bigger if you train them but they will however get smaller as you age, thankfully we can prevent this through resistance exercise. It is more than possible to retain much of that strength you had in your younger years and maybe even be stronger than you were if you’ve never trained before. By rebuilding weak and under-active muscles we can restore our body’s natural balance and gain the much needed mobility we lack.

 

Restore: We restore our muscles by giving them the proper fuel and nutrients to build them up. Everything we eat provides our bodies with the necessary tools to repair and restore them to proper working order. Of course there are all kinds of supplements out there that promise the world and while some of them are great, nothing replaces good old fashioned clean eating. Eating our food the way our bodies are designed to by eating food as close to natural as possible is the best way to get all of those needed restorative nutrients. The other way we restore our bodies is through proper rest. Every athlete from powerlifters to olympic swimmers know these restorative rules, and I can guarantee you the best athletes in the world get 8 hours or more of sleep each night and at least one day off from hard training each week. There is no way the human body will have the time to repair damaged tissues from hard workouts without these two most basic and important human needs.

 

So if you want to get your body back to where you want it all you need to do is these four simple things. Maybe if I put it in different terms it might sound less daunting and more appealing. Pamper yourself with massages, relax tired muscles, regain youthful strength, and eat delicious, colorful foods!

– Jesse

How’s Your Core?

How’s Your Core?
06 Jul

When people think of core training, one set of muscles come to mind – abdominals.  But really, what your core actually consists of is all of your midsection.  This includes your stomach, back, and sides.  Unfortunately, people in gyms everywhere focus too much on the ab muscles (gotta get that six pack!) and neglect the other parts of the core.  Developing and training all parts of the core is key for developing stability and strength.

Think about it, you use your midline in almost any movement you do at the gym AND outside of the gym (carrying groceries, picking up or carrying your child, picking up hay bales, etc.).  When using your midline, you should be focusing on keeping a neutral spine.  Neutral spine is when all three curves of the spine are in good alignment.  This is the strongest position for the spine when we are sitting or standing.  To maintain this position, guess what you need?  A strong CORE – and that doesn’t mean a six pack!

Key point – you can do all the sit-ups and crunches you want, but that won’t improve your core stability and strength!

Below is an example of what you could do as an accessory workout along with your daily workout program.  Remember that core work should be performed AFTER heavy lifting is done.  You don’t want to hammer your core and then have to depend on it for stability and strength when moving a heavy load.

15min EMOM (every minute on the minute) for 3 Rounds:
1 – 30 second plank on elbows
2 – 50’ right arm kettlebell farmer carry
3 – 30 second plank on elbows
4 – 50’ left arm kettlebell farmer carry
5 – 30 seconds medicine ball Russian twists

You’ll feel this in ALL parts of your core!

You’re Welcome,

❤️-Dani