What Motivates You, by 2x Client of the Month

28 Dec

MEET LINDA! If this doesn’t inspire you I don’t know what will!

What motivates a person to make a commitment to workout in a group setting with a Trainer?

In my case, it was a desire to properly increase & maintain strength & stamina; be motivated; as well as have a better quality of life, therefore feeling better about myself. New Heart Fitness (Stacey) helps me accomplish all this as well as, knowing every workout is an improvement. Working out helps manage stress; maintain a better attitude, which benefits friends & family as well as myself in knowing I’m better to be around. Working out also increases my energy; and I have become physically stronger, which enables me to have a longer, more productive life. If it hadn’t been for a neighbor telling me where & when and saying “we should do this—tomorrow at 5:30 a.m.” I probably would not have been motivated. I had tried “making myself” walk & exercise at home & just couldn’t get committed! But once I went to a few classes & found it not too intimidating, I was hooked. The accountability works for me, as well as the social. I always have a positive experience & come away feeling energized, which motivates me to continue. It takes commitment and willpower——which is like a muscle-the more you use it, the stronger it gets.

Here’s hoping you are feeling motivated and positive to get committed to fitness at any age!

Linda Brehm (74 years young!)

Does Your Gym Routine Need Change?

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

Same ol’ same old gettin’ old? I’m here to tell you, you do not want to do the same thing every time you go to the gym.
We need to incorporate a little muscle confusion to bust through plateaus. Our human body is too good at adapting when we do the same thing over and over. If you feel like you never get sore anymore or you are just not making any growth you definitely need to change things up a bit.

* Change up the reps: if you normally do less reps for more growth and strength then change it up to higher reps or even max reps for muscle endurance for a week. However, the opposite is more likely. Most people lift higher reps with lighter weights so if this is you, be brave and go heavier with less reps; less than 10 to be exact!
* Another great idea is to do drop/add sets, partial reps, 21’s, more time under tension or adjust your rest time by doing EMOMs (every minute on the minute).

* Don’t get me wrong the big bang compound movements like squats, benchpress, deadlifts, and overhead press are the best bang for your buck but you can really get inventive and creative with your variations and accessory movements! Just try something new!

* The other major reason to change it up is to keep things exciting and fresh. I don’t know about you but I get bored very easily.
Why not try mixing in some short intense cardio bursts right in with your lifting? That might shock the system huh?!

What if you are thinking: This all sounds way too confusing? You might be a good candidate for a one-on-one personal training workout class with a certified personal trainer at New Heart Fitness. Yeah, why not let us do all the thinking for you? We are here to help!

Are You Strong Enough?

Are You Strong Enough?
14 Dec

Strength is a relative term. What is considered strong for one person might not be strong enough for someone else. But you can never be too strong, even the strongest man in the world probably wishes he were just a bit stronger from time to time. But how do you know if you’re not strong enough? Is there some sort of list, chart, graph or spreadsheet for the average person to study and find out just exactly what is expected of them? No, there is no such list. The reason is because strength is relative.

How strong you need to be depends on what your daily physical demands are that you put your body through. The problem with many of us is that sometimes we ask more of our bodies than we were prepared for. Have you ever had one of those weekends when you were feeling extra adventurous? After a day of walking, skiing, hiking, biking, lifting, moving, climbing, you name it. Then the next day or two afterwards you could barely move or even worse had to miss work just to recuperate. I have experienced this situation far to many times in my life.


Some things to think about might be what are the daily tasks you have to perform. If you have a day job like mine, you might have to lift 50 pounds or more on a frequent basis. If you can lift 200 pounds that 50 would be easy.

My challenge you you is to think hard about what you want your body to do each day and week. Are you strong enough to do those things? So if you want your body to be able to do all those fun things you dream about everyday, don’t just dream about it, get up, get stronger, and do it!