If You Don’t Like Starting Over, Don’t Quit!

Resolutions Friday Fit Tip with Stacey - New Heart Fitness, Belle Fourche SD
25 Apr

Lifestyle changes…

Well if you’ve read many of our past Friday Fit Tips you will already know why it’s important to take care of your body with exercise and eating right.  And it’s a “no brainer” right!?
We have to KEEP eating right and KEEP working out or it doesn’t work!  You won’t get thin from eating one salad, and you definitely won’t get strong from going to the gym one time! Wouldn’t it be nice if it worked that way!? What I’m saying is, it’s the KEEP going part that is the hard part!

 

Here’s Some Tips for Making this Health and Fitness Thing for “Forever”

Be mindful but not obsessive.

Pay attention to what you are eating and how often you are exercising, but going all in with too much gusto usually results in quitting.  So ease into the “new you!”

Take some time off when you need to…

Listen to your body. If you need a break, take it! If you’ve been lifting and getting in the cardio several days a week for a couple months or more, take  4-7 consecutive days off! BUT don’t take too long or it’s hard to get back in the swing of things!

Healthy Eating Tips

When you discover a meal that meets the big four criteria (tasty, healthy, quick, and cheap), for the love of all that is good, write it down!  Make it again!

Menu plan, and food Prep!

The more you plan and prepare the better you will do.  It’s also wise to have some quick meals and healthy snacks ready.

If you “need” a cheat treat, plan that too just like you do your healthy meals. Decide what you will have (a slice of Pizza, a burger with half the bun or your favorite dessert!) Have it, and get RIGHT BACK ON TRACK!

 

And Lastly Decide and Commit!

You have to be accountable to you! You know what to do to be healthy and make this a lifestyle change! Be positive and committed to yourself! You also need to start thinking like and talking to yourself like a healthy person, who now has the healthy lifestyle mentality!  YOU CAN DO THIS! Make it a lifestyle change and it will just be “who you are!”

God Bless,
Stacey

Are you eating “clean” or just stressing about it?

Resolutions Friday Fit Tip with Stacey - New Heart Fitness, Belle Fourche SD
11 Apr

Are you  “clean eating?”

What even is “clean eating?” Actually there are so many different versions of “clean” depending on dietary preferences and needs. Sometimes I think labeling foods as “clean” just makes finding a diet we can actually follow so much harder…not to mention creates more guilt if we eat something supposedly  “unclean.”

So often we freak out,

about minor details when we don’t even have our calories and proper macros dialed in first. I hear people argue about whether or not FRUIT is healthy and which vegetables are best.

Seriously, come on!  An apple is not bad for you! Yes it’s carbs but it’s not a candy bar! I actually know people who won’t eat fruit because it’s too high in carbs but will enjoy a bag of Twizzlers on the weekend at the game!   So if you have EVERYTHING else dialed in? You eat “clean” and nearly perfect then ya, maybe you should spend the time to consider what fruits or vegetables are best for you. But don’t waste a second worrying about ANY of that if you don’t have your calories and macros and even overall quality of foods dialed in first.

Worry equals stress

While you’re spending all of this time worrying about if broccoli or carrots are better…if you should or shouldn’t be eating fruit…what you don’t realize is how much time you’re spending STRESSED OUT over details that…well…probably don’t really matter for most of us! And honestly, that stress isn’t good for your health either – neither your mental nor your physical health. It’s all about balance.

And the most important thing is CONSISTENCY!!! 

Why You NEED to Lift!

Why You NEED to Lift!
05 Apr

Believe it or not,

there was a time not too long ago in human history when nearly every person had to lift heavy things on a daily basis in order to survive. Think about it for a minute you will realize it is true. We live in a society where we have made everything as easy on ourselves as humanly possible. Short of each of us having our very own robot at our every beck and call ( which isn’t too far away), we hardly have to lift a finger anymore. If you still don’t believe me just watch and old western or read an old book.

The farther back in time you go the more manual labor our ancestors had to do. Yet the closer you get to our present time in history the more you see problems with obesity, frailty, and heart disease. Fifty years ago, your grandma had a vacuum cleaner that weighed three times as much as your plastic one today. Grandma probably made most of her food from scratch, had a garden and did most of her pruning and weeding by hand, she had some sort of washing machine but she still had to put the clothes out to dry on the line. She did all of this by herself while grandpa was at work in the field, pasture or at the factory. Go back another generation and many people still plowed with teams of horses; forget about tractors or fork lifts to load and carry bales of hay or 100 lb. bags of grain, it was all done with bare human hands and muscle.

While our ancestors were no muscle bound body builders, they were still likely very strong and likely quite lean. Pound for pound they would have given any modern day CrossFit find a run for their money! They were wiry and strong people with true grit. So why else can I say that you NEED to lift? Because modern science says so!

Here are just a few simple formulas for you to think about:

+ Lifting heavy things on a regular basis = increases muscle mass

+ More muscle mass = less body fat %

+ More muscle = faster metabolism

+Faster metabolism = more fat burned or a more efficient calorie burning body

+ An increased load on your bones and joints = more dense bones and stronger connective tissues

I feel like I’ve said this many times before but I can never say enough about the importance of resistance training. When I say this of course I’m not saying everyone needs to be as strong as a power-lifter. I also understand there are some people out there that hate lifting as much as I hate running. But the truth is that all of us need both resistance and cardio training. If my training is lifting focused I still try to get in at least two days of cardio along with my lifting. If you’re a runner, great then run! You still NEED to get at least two days of some sort of resistance training for the reasons stated above. But don’t just take my word for it, the scientific and historical evidence speaks volumes, the truth is you NEED to lift if you want to live a long healthy life!