Time Of Day Myth- BUSTED!

Time Of Day Myth- BUSTED!
28 Sep

I’ve heard several “myths” about what time of day is optimal for a workout.  Some say the morning is best because it jump starts your metabolism.  While some say that evening workouts will have you so amped up that you won’t be able to fall asleep. The truth is, exercising at any time of day is good for you and will jump start your metabolism.  There is no ONE optimal workout time for everyone.  It all depends on YOU.  

The problem with morning workouts primarily comes if you’re not a morning person. If you’re losing sleep, your body chemistry will be off and your metabolism can slow down.  
If you’re worried about working out in the evening – don’t be!  Your workout, no matter the time of day, will help you sleep.  So don’t skip that post-work workout.  If you do, you might sabotage your sleep and fitness.
BOTTOM LINE – do what works best for your body!  The important part is that you DO…
get in the gym, keep moving!

Get Uncomfortable!

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

Yep, I just said it, you need to get uncomfortable!  Whenever you get too comfortable, change doesn’t happen and you stay stagnate or even go backwards on your progress! Whatever it is that you want to work on, maybe its lose 10 pounds, run a 5K, or fit in your favorite pants (that have somehow shrunk 2 sizes!) SOMETHING HAS TO CHANGE.   I’m here to tell you if you change nothing, nothing will change!!!

I know what you are thinking, you want results and you want it now! We all want a quick fix! Well, sorry to say the  bad news is not only will it take change it also takes time and consistency!  We have a delusion that we can eat whatever we want and go to the gym once every other week.  But, then we wonder why we don’t see results!

Here’s what you need to do:
Tell yourself this might be a little “uncomfortable” but I’m worth it! Find something you can change, either add or take away that is totally feasibly for you.  Make it a priority! Commit to it, by making a promise to yourself and DON’T break that promise! (You keep promises to everyone else, your family and friends, so now you need to keep this promise to you!) If this is daunting to you, start simple: GO to the gym 2x a week! or stop eating candy! or add 2 servings of veggies/day or drink 64oz of water a day! YOU know what you need to change! DO IT!

What if you are reading this and you think, ‘I DO eat healthy most of the time and I DO workout every week; what about me?’
Well, sorry to tell you but YOU need to get uncomfortable too! You’ve gotten comfortable with that routine and it’s great it works for you but the body adapts and won’t change anymore unless you change it up.

Remember you might need to get comfortable with being a little uncomfortable! Here’s some tips of how to change up your workouts:

  1. DO JUST ONE MORE!  Just one more rep or add one more weight OR, one more day! This is about pushing yourself just a little more, out of your comfort zone. When you always lift the same weight or always do the same amount of cardio at the same intensity your body will just settle in and stay where it’s at!  And, my guess is you are totally capable of lifting a little more weight or adding another rep or two! Just try it! Push yourself a little harder and you might be surprised what you can do!
  2. MAKE SOME ADJUSTMENTS!   Adjust the type of workouts you do.  If you always do regular squats and dumbbell bench press, change it up.  Instead, try some sumo squats or front squats and how about an incline barbell bench press!? Oh and if you always lift and leave, try adding in some explosive movements like box jumps and ball slams! You will be pleased at how your body will react to this change.  And get comfortable with the uncomfortable soreness you will probably be feeling after making changes!
  3.  CHANGE YOUR INTENSITY vs. FREQUENCY!  Yes you can make a change by going to workout more often but do you really have time for that? If you only workout 1 or 2 times a week then YES, get in another day but if you already workout 3 or more times a week I recommend increasing your intensity!  Push yourself a little harder each workout, and each set! Try High Intensity Interval Training (HIIT). This would be short bursts of exercise at maximum effort helping you get done with your workout in much less time! Unless you have a major health concern or heart condition HIIT is much better for fat burning than a longer low intensity walk. I’m not going to sugar coat this! HIIT can be very uncomfortable at the time, but when you are done you will feel great and happy that you have more time on your hands to go do all the other things you need to do! Just give it a try!

Get comfortable with being uncomfortable and you will be pleasantly surprised at what you are capable of accomplishing! And as always, if you need help or a little accountability, reach out to us at NHF.  We want to help! -Stacey

Power Smoothies

Power Smoothies
14 Sep

No I’m not trying to sell the next best nutrition product. This fit tip is about nutrition efficiency, or how to get the most nutrient bang for your buck in the quickest time possible. Who wouldn’t use more time and nutritious food in their day?


Any trainer will tell you that if you want to stay healthy and be in the best physical condition possible you need to keep your nutrition on track. All the cardio in the world will do you no good if you eat fast food burgers every day. I know how hard it can be to keep a 100% perfect diet every day; sometimes you just don’t have time to meal prep or make a delicious meal full of healthy meat and veggies. But, you don’t have to sacrifice clean eating for the sake of time. There are some awesome “Life Hacks” out there to help you eat healthy even on a time crunch.


One of my favorite ways to eat well without spending a lot of time preparing a meal is to make a Power Smoothie! You can call your smoothie anything you want that’s just was I call them, maybe you aren’t weird like me and don’t feel like naming it and that’s fine too. Whats important about your smoothie is that you pack as much nutrient dense food into it as possible. Drinking nutrient rich smoothies is also one of Dr. Bill Sears’ ways of staying healthy. In his book The Inflammation Solution: When Everything Works and Nothing Hurts, Dr. Sears Recommends selecting choices for making your smoothies from 5 food categories.


  1. Healthy Fluids: Unsweetened Coconut, Almond, or other low calorie milk substitutes, green tea, organic juices
  2. Healthy Proteins: Plain Greek Yogurt, Nut butters, or your favorite protein powder
  3. Healthy Fats: Avocado, nut butters, ground flax seed or chia seeds
  4. Healthy Carbs: Bananas, berries, greens like spinach, kale or chard
  5. Anti Inflammatory Spices or other additions: Cinnamon, grated fresh ginger, mint, cacao

Here’s a few of my favorite Power Smoothie recipes:

Chocolate peanut butter –  Place one large handful of frozen bananas, a handful of fresh spinach, 1- 2 tbsp natural peanut butter, one scoop chocolate protein powder, 1 tbsp ground flax seed & 1-2 tsp cinnamon in a large blender.  Next fill the blender with unsweetened coconut milk until it covers half of your ingredients. If you like your smoothie more liquid just add more milk. Now blend it up and you’re done!
***Just trust me on the spinach, you hardly notice it.


Berry Smoothie – Place one large handful of frozen bananas, a smaller handful of frozen mixed berries, 1 tbsp chia seeds, one scoop strawberry protein powder in a large blender, next fill blender with unsweetened coconut milk until it covers half of your ingredients. If you like your smoothie more liquid just add more milk. Now blend it up and you’re done!


Your smoothie can be as simple or complex as you want it to be and they take hardly any time at all. To really amp up your weight loss Dr. Sears recommends making a large blender full and sipping on it the entire day for your first few meals then eating a healthy dinner. Smoothies can be a great way to get extra nutrients, jump start weight loss, or a speedy meal on the go! Try your own “Power Smoothie”recipe out and share your favorite recipes with friends!