Be Open Minded: by Client Jade

Be Open Minded: by Client Jade
25 Jan


I come from a long line of stubborn Norwegians, and the last thing I was when I went into New Heart Fitness for the first time was open-minded. I had had my first baby just shy of a year before and was feeling pretty desperate for an hour out of the house a couple times a week. And by an hour out of the house, I meant an hour by myself. I didn’t want to make new friends or join a class full of women at different ages and levels. This precious hour away from my family needed to be intense and effective, and no Curves class was going to give me that!


Now Stacey, the dear that she is, smiled and recommended I come to a week’s worth of classes before she would write up a program I could do on my own time. I hid my annoyance, smiled and agreed. As it happens, what I thought would be a silly waste of time, has been one of the best decisions I’ve ever made for myself. And I mean that in the least cheesy way possible. The all too pleasant Curves class of my imagination ended up leaving me sore but energized and made me realize I was getting all the benefits of a personal trainer at the price of a class. Stacey was still there watching my form and changing up certain moves in the workout to fit my personal needs. The friends I wanted to avoid ended up being pretty dang cool women, that I believe are a huge part of the reason I’ve been able to stay so consistent with going. They make working out 100% more enjoyable and I push myself harder when they are around.


Don’t be afraid to spend time away from your husband or kiddos to improve your health. The few tears that might be shed when you walk out the door to head to the gym will always be drowned out by the giggles that come playing with a healthy and re-energized mom. Plus, some one-on-one with Dad right after work has been one of the best things ever for my little guy. 


I could honestly list fifty more reasons for you to try the gym, but the truth is, they aren’t going to make a lick of difference until you have your sick and tired moment. BUT I can tell you that when you do make it into the gym for the first time, or the first time in a while, keep your mind open. You might think you have yourself all figured out, but if I had taken my own advice that day and not given Stacey’s ideas a chance, I’d be less of a person, wife and mom. I know, again with the cheesy, but we’re trying to be open-minded, right? Who knows, I might be doing yoga next!

Well…maybe we should pace ourselves. haha!
– Jade 

Everyone Needs Compound Movements

Everyone Needs Compound Movements
18 Jan

Compound movements

My last fit tip I talked about why you NEED to lift. This time I would like to focus on a certain type of lifting, Compound Movements.


I’m someone who has struggled a lot in the past with various muscular-skeletal aches and pains. A lifetime of abusing my body in various ways started catching up to me once I reached my mid thirties. I sought out help from local professionals like chiropractors and physical therapists who helped me to alleviate a lot of pain but usually once I quit those treatments after a few months the pain would return and the cycle would begin again.


One reason for this cycle of pain and relief is that once I felt better I went back to bad habits. Another reason though, despite how great the treatment was I received I never advanced to a complete exercise program with a strong base of compound exercises.


When we trainers at NHF talk about compound exercises we are referring to what we call the big 3. The Squat, Deadlift and your pressing movements like overhead and bench press. I am a big proponent of isolated muscle movements but, without the big lifts your body will never learn to work as a whole unit. So like I said last time, you NEED to lift but sometimes you also need to lift BIG! Happy lifting!

– Jesse



Attention Coffee Drinkers

Attention Coffee Drinkers
18 Jan

I workout in the mornings before hitting the road to go to work. I work 30+ minutes away from home, so my mornings are rushed, to say the least. I brew coffee before my workout, then sip it on the way to work. But I am also slamming down my post-workout recovery protein, too. After arriving at work, a real breakfast may or may not happen… it’s hectic. I’m always looking for fast, on-the-go breakfast options. I stumbled across an article that had a wonderful solution to my problem!

There is a way to boost your morning coffee to include all the macronutrients you need (protein, carbohydrates, and fat) plus a few micronutrients.

Here’s a way to boost your coffee to cover breakfast and your coffee addiction!
12 oz. of hot coffee
4 oz. cashew or almond milk
1 scoop vanilla whey or plant based protein
1 date, pitted (for added carbohydrates to sustain energy)
1 tbs. MCT oil**

Put all ingredients in a blender and blend until frothy!

**MCTs or medium-chain triglycerides are a form of saturated fatty acid that has numerous health benefits. Approximately sixty-five percent of the fatty acids found in coconut oil are MCTs, but concentrated MCT oil is growing in popularity due to research on the health benefits associate with the saturated fat.

If you are making this at work or on the go,  you can sure omit the date! I also like to use “chocolate” protein instead of vanilla. That makes it a little more like a mocha. Protein options are endless these days! On the warmer days, I throw all the ingredients in a blender with ICE and make a Frappuccino.

So tasty! ENJOY!

  • -Danielle

Baby Steps

Baby Steps
11 Jan


I didn’t even take the time to think of a New Years Resolution. If you made a resolution this year I hope a little advice will help you on your way. If you haven’t made one yet, it’s not too late! My wife and I have been on a big Dave Ramsey kick lately. If you don’t know who Dave is, he is a millionaire finance expert that gives seminars and even has his own radio show teaching people how to become debt free. Dave always talks about baby steps. He teaches there are multiple baby steps to take on your path to financial freedom. As a trainer, when I hear great advice like taking baby steps, it only comes natural for me to put the same logic towards a fitness goal.


In my opinion one of the biggest reasons people fail to keep their resolution is that they make too lofty of a goal and then they fail to make a plan to take steps towards that goal. For example, if your goal was to lose 40 pounds, how would you do it? Maybe read up on the latest fad diets and run to the nearest gym to start clocking miles and miles on a treadmill to burn it all off. Next thing you know you’re sore, tired, worn out, and you might even get injured.


Instead, I suggest the baby steps approach to any health or fitness goal. With a weight loss goal still in mind, instead of the fad diets , try abstaining from a few of those foods that you already know are bad for you. Maybe stop buying fast food at lunch and pack a healthy salad or trade the sodas & other sugary caffeine laden drinks for a cup of tea or black coffee for just one week. If you handle that fine keep it going then change a new thing that week.


How about instead of torturing yourself on that treadmill you hire a great personal trainer to help you make those smaller steps? Okay, shameless self promotions aside, if that treadmill really is your thing you can easily take smaller steps towards a long distance run. Try running for just thirty seconds at a time with rests in between, slowly building up your endurance each day until you can run the time or distance you desire.

Achieving your goals doesn’t have to be complicated or even all that difficult. All you need to do to achieve anything is to make a plan, take small steps towards it and never get discouraged if you have a bad day. We all have our slip ups, those who succeed are the ones who don’t give up; they just keep going the next day and take that next small step.

Good luck and God bless this year!

HELLO 2019!

Resolutions Friday Fit Tip with Stacey - New Heart Fitness, Belle Fourche SD
04 Jan

HELLO 2019!
Well here we are four days into the new year! I hope you took the time over the holidays to take a break, pause and reset, and assess!

I hope you were able to appreciate all the good that happened and learn from the failures of this past year! Yes, I had several failures last year! That’s pretty normal right? Failures are a part of life. Use them to learn.  Learn what to do or what not to do next time! I like this quote:
Anyone who has never made a mistake has never tried anything new! -A

lbert Einstein

I’ve preached NEW Year’s resolutions in years past but since its true old habits die hard (specially bad habits) setting a big lofty goal at the beginning of the year might not work! Honestly, I don’t even remember what my resolution was last year.  Statistics say only about 10% of people who declare a new year’s resolution actually achieve it.  And why do we wait to make positive changes until January!? Anytime is a good time to get your life pointed in the right direction.  Having goals is great but wishing will not get you there, you need a plan!

The number one most common resolution is to “Be healthier /Lose weight!”  OH BOY! that sounds tough!

How about instead of making a resolution this year, how about you focus on making life changes? Small, simple but consistent changes.  It’s really about picking something you know you can do, and do it over and over until it starts to define you.  Pretty soon you start to become that healthier person you’ve dreamed of being.

You’ve got this!  Stay tuned for next week Jesse will give you more ideas of  what kind of baby steps you need to make to reach your healthier you goals!

Cheers to 2019!