Stop Trying to be Perfect!

Stop Trying to be Perfect!
22 Feb

Sometimes it seems like the world is full of perfect people.

There’s perfect family photos on social media, perfect bodies on magazine covers, or the perfect lives of the people within them. Most days I feel far from perfect myself, just like I’m sure you do as well. What we often forget is that some people only share the perfect moments and those pictures of perfect people in the magazines are more often than not heavily edited and staged. 


Trying to Attain Perfection Leads to Despair

You fill in these blanks yourself, some of these may sound familiar. “I want hair like___, I wish I had (insert body part here) like____, I wish I had as much money as____” We often think if we had those things we wished for our lives would be perfect. In reality, those people whose lives we wish we had are just as imperfect as we are. 

The Perfection Phenomenon is Most Evident is the Fitness World

 We are surrounded by perfect bodies on TV and magazines. Those perfect bodies you often see are the result of people whose job is to look that way, and what bits they have that are still imperfect are easily covered up with makeup and edits. Rather than trying to be them or be as perfect as them, why not be the best you, that you can be.

You only get one body and the better you treat it, the better it will treat you. The more fit you are the more energy you will have. Your fit body will also be more mentally healthy, mobile, stronger bones, and many more beneficial effects.
You might not be able to be perfect but you can be the best version of you!


Fiber, fiber, come and get your fiber!

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

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 digestive upset, until your body gets use to it. 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!


Three Weight Lifting Myths Dispelled

Resolutions Friday Fit Tip with Stacey - New Heart Fitness, Belle Fourche SD
08 Feb

The staff at New Heart Fitness hear what people think about weight lifting. It’s time to dispel some myths.

#1 Myth

The one we hear the most from men and woman is, “I don’t want to lift weights because I don’t want to bulk up.”
Well, that’s great because bulking or growing your muscles bigger than the average just doesn’t happen easily.  Even if you are an “easy gainer” you would have to lift, eat and consume some serious supplements like its your full time job to get huge muscles. But here’s my disclaimer, if you lift heavy weights, take too many breaks, and eat too much crappy food you will gain (but it won’t be all muscle, if you know what I mean.) However, with an average lifting program, you are more likely to just tone up, have more energy and feel stronger!

#2 Myth

Machines are better than free weights,,, or are they!?
I know some will disagree, but hear me out.  With free weights you have to keep stability through the core, as well as balance and coordination and you can work through different planes of motion.  Where as the machines only allow you to work through one plane which in turn means your focus is only one body part. So, to clear up this myth: Free weights are just as good or even better than machines.  You get more bang for your buck!

#3 Myth

In order to lose fat or work your cardiovascular system  you must stick to the cardio machines!  (ie treadmill or bike)
I’m sorry but this is just not true! Yes, cardio machines have their purpose and can be a great addition to lifting weights but did you know, doing weight bearing exercises can also help you lose weight. Muscle mass helps increase your metabolic rate.
I like to explain it this way, “The more muscle you have on your body the more your body becomes a fat burning machine!” Did you know short bursts of higher intensity weight lifting can give you quite the cardiovascular workout? Try it; you will feel your heart pounding at the end of each set! Also, just for the record: lots of hours on the treadmill will actually burn off your muscle.

The Bottom line:

There are way more benefits of weight lifting (okay that could be a whole other post) than these 3 myths can prove.  But doing weight resistance exercises with free weights will not make you bulk up, and you do not need to spend hours on the treadmill.

Move it or Lose It!

Move it or Lose It!
01 Feb

I know it’s freezing outside and believe me, some days I just want to curl up in a blanket, get warm, and take a nap on days like these. But I know if I don’t want my joints to freeze up too, I have to get up and move. Did you know your body is a move it or lose it system? It’s true!



Your muscles, as you probably already know, get stronger with resistance training (lifting weights). Even your bones increase in density with resistance training. Your joints are actually lubricated when you move them! Your fascia (the connective tissue that connects and surrounds every muscle) gains more flexibility and mobility the more you move and stretch. Even your brain functions better the more you exercise.



There are of course many scientific studies that prove all of these points about the human body. As they say the proof is in the pudding! You can experience this phenomenon of the healing power of movement for yourself. Have you ever felt lethargic and stiff after a long day of sitting at work or a lazy winter day warming up on the couch? I know I have! Often times when I feel this way I find I feel much better after a good warm-up, a sweaty workout and a great cool down. The older I get the more I learn the warm-up and cool down are just as important as the workout.



You have to warm your body up and prepare it to move intensely. The intense movements of the workout improve your future movements by building strength or cardiovascular fitness. The cool down often stretching or slower movements helps maintain mobility and healthy movement. If we chose to move less or not at all which is our human nature, over time we will build up inflammation, scar tissue, tense muscles, which lead to pain and dysfunction and even injury. It is almost paradoxical how our bodies work. Yes you can get injured working out hard or playing hard but the chances for injury and some diseases like heart disease, diabetes, osteoporosis, and many others are much greater if you chose not to move at all. So what are you waiting for get out there and move!