Got Excuses…

Resolutions Friday Fit Tip with Stacey - New Heart Fitness, Belle Fourche SD
29 Mar

Seriously, I’ve heard them all! Excuses for not making it to the gym or excuses why eating right was not an option come to my ears almost weekly!

Let me start by saying excuses are exactly that, AN EXCUSE!  The online dictionary says,
An attempt to lessen the blame attaching to (a fault or offense); seek to defend or justify.  or, “release (someone) from a duty or requirement.”

AKA a cope out!

I get it!  Life gets crazy with kids and trips and family outings and special meals get in the way of the best laid plans, but if you want to remain social and be healthy you have to stick up for yourself and STOP MAKING EXCUSES!

I love to tell the story of my ten year old wrestler son, who knew he had to “make weight” in two days.  As we pulled up to the convenience store for an after school snack, I got a phone call I needed to take so I sent my little guy in with $10 by himself and said, “Make a good choice!”  I was a bit shocked when he came back in the car with a bottle of water, a pack of gum, a banana and a hard boiled egg! You better believe he made weight with no problem that weekend!  He was 10 years old and a BOY~! and he could made a good choice!!!

SO stop making excuses! In fact, right now get a pen an paper and write down  ALL the excuses you have been using to let yourself eat junk and skip your workouts!
Now, after you read each one tell yourself a NEW PLAN!

For example if you use your kids as your excuse say (out loud) “My kids are my reason to workout, I want to model fitness and health to my kids and be able to keep up with them!”

If your excuse is: I don’t have time!
You tell yourself, “I’ve got 24 hours just like everyone else! I will make time!” (and you can always do a 15 minute high intensity interval training workout and boom, you are done!)

Whatever it is, just cut the excuses! Be honest with yourself! If you want it bad enough, you need to make it happen and excuses won’t get you there!

Change is Good!

Change is Good!
15 Mar
Perhaps you have heard someone say “people don’t change”. The truth is you can change, at least some things anyways.
As a personal trainer it’s my job to help people change themselves for the better. Healthy changes in life are good for you. Things like changing the way you eat, or how much exercise you do, maybe changing your busy schedule to make more time to better yourself. These are all changes that you can control. I know how hard making some of these healthy changes can be; I wasn’t always as fit as I am now. So perhaps I can share a few things that I have learned about making positive changes.
First, you need to know you have to change. Whether your doctor told you to change something about your health or you noticed its on your own, it’s the first and most obvious step.
Next, you need to be willing to change. Knowing you need to do it and actually being willing to can sometimes be a big step.
Third, you need to learn how to change it. Maybe it’s high blood pressure or being overweight or perhaps too weak in certain areas of your body that you need help changing. Finding the information to help you can be as simple as one click, phone call or visit to your local gym.
That leads me to the next point of getting help. A lot of us want to do things on our own. I thought I could lose weight and get in shape by myself but the process went ten times faster once I got the help of well informed professionals.
Lastly, you need to stick with it. If your’e in the process of making a big change in your life, often times sticking with it can be the hardest part. Sometimes deep down you might not want to make the healthy changes and whether you know it or not, you can sabotage all your efforts. So stick with whatever plan you are on and never give up! By staying positive and always moving forward you can’t possibly fail.

To be Sore or Not to be Sore is The Question!

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

I’ve heard them both on many occasions.

“I didn’t get a good workout, I don’t feel anything. I am just not sore at all.”


“I had the best workout ever yesterday!! I am so sore I can barely walk!!”

So why do muscles get sore?

Muscles are fibers. As they get worked, they get stretched and get little “micro tears. Then the muscles actually do the growing that we desire, during the repair phase of the fibers.  The soreness associated with this process is known as DOMS (Delayed Onset Muscle Soreness) 24 to 72 hours later.

So now, is it good to be sore after a workout and how sore?
Getting super sore is not necessary to have a good workout. Likewise, if you don’t get sore that doesn’t mean you didn’t get a good workout. Most of us like a happy medium and that’s actually best. You are going to be sore, especially if you are new to fitness.
Here’s the rule of thumb, if the severe soreness lasts more than 72 hours, or is debilitating and alters your ability to do life, you did too much and need to back off the next workout! NOTICE I did NOT say stop working out! The worst thing you can do is lay around stagnant.

So, what can you do to minimize muscle soreness?
Stretch, foam roll, or do yoga
Move: go for a walk
Ice or Heat
Epson Salt Bath
Drink lots of water
Don’t just stop working out
Your next workout decrease intensity: grab lighter weights and do less reps or less total time.

The bottom line is, YOU WILL (very likely) be sore when you first start a new workout program, so suck it up Buttercup, haha! But you do not need to be uber sore! That’s just not necessary! Listen to your body; learn when you need to back off and when you could push yourself a little more! Increasing the “overload” and intensity will come as your body gets more use to the workouts. And yes, you will likely be more sore when you push yourself harder or do something new.

A little sore feels good for the body and soul!

Best Advice From a Personal Trainer

Resolutions Friday Fit Tip with Stacey - New Heart Fitness, Belle Fourche SD
01 Mar


You need to do several things: eat right, get your water in, do weight resistance training, and cardio training etc! Well, these are all great and necessary for staying healthy and fit! However, if you don’t actually do any of these things I suggest and don’t do them consistently then my advice is totally worthless!!!

As a personal trainer, I can build you a great workout plan and even guide you with your healthy eating to help you produce some amazing results, but how many people adhere to my protocols and get these these amazing results?

If you think you are doing just fine on your own, let me ask you this, “How often do you skip your workouts or splurge on your eating?”

If you  answered (honestly) you don’t listen to your personal trainer and you skip and splurge more often than you should you would benefit from something else…


You need someone who won’t accept your lame excuses!  When you begin, discuss your goals and your plans.  You also might need to share with your accountability partner what the rewards and consequences will be for your actions or inaction’s.  If there’s no real consequence for your inaction then you are more likely to quit on your goals! Let your accountability buddy in! If you don’t allow them to call you out or you are lying to them, you are only hurting yourself!

BE POSITIVE! Stop saying “I’ll probably fail!” and start saying, “What if I am successful?”
Look forward to your accountability partner’s praises and look forward to encouraging him or her!
You don’t need to do it alone! Link arms with someone you click with, and reach for those goals!


Your loving trainer,