So why is Sugar so Bad???

Resolutions Friday Fit Tip with Stacey - New Heart Fitness, Belle Fourche SD
30 Aug

So, we’ve all done it! Yep! Had a sugar binge.  But do you know what sugar does to your body? 

Studies show that sugar is more addictive than cocaine, heroin, or morphine (no wonder we grab a sweet snack after a bad day or even right after we eat a full meal). But, consuming sugar ends up causing us more problems that you probably aren’t even aware of.

Here are just a few of the sugar effects:

* After ingesting any amount of sugar, your immune system is immediately compromised up to 80% for the next 4-6 hours.

* Sugar leads to insulin resistance which leads to type 2 diabetes

* Sugar causes inflammation in the body and also feeds cancer cells 

* Sugar is one of the leading causes of obesity and inability to lose weight

* High-sugar diets have been associated with an increased risk of many diseases, including heart disease

* Sugary foods quickly spike blood sugar and insulin levels, causing increased androgen secretion, oil production and inflammation, all of which play a role in acne development 

* Consuming a lot of processed foods, including high-sugar products such as cakes and sugary drinks, has been associated with a higher risk of depression

* High-sugar diets can lead to impaired memory and have been linked to an increased risk of dementia 

So how does sugar cause inflammation? Every time sugar is ingested by us, it triggers an immediate inflammation response. Inflammation is meant to be a “safety” response that tells our body to self heal any infections, but when that inflammation response is tripped on the regular (via sugar especially), it begins to create a ripple effect and take on the forms of auto immune issues or other chronic issues! 

My point is we really need to get control of sugar and not let it take control of us! If you struggle with being a slave to sugar read these tips: 

  1. Exercise often… movement helps get your head wrapped around “healthy” and  it also helps move out the inflammation!
  2. Get rid of the temptations… you don’t even need white sugar in your house! YOU JUST DON’T, along with those toxic Poptarts! GET RID OF THEM! 
  3. Replace sugar with as much whole foods as possible,,, fruits, veggies, meats and nuts! When you eat healthy and cut out sugar consistently your body will stop craving the sugar and start craving whole foods. 
  4.  Get on a good Probiotic that is specific for reducing the candida in your body!  Most people have Candida overgrowth. Candida feeds on sugar and actually makes you crave more sugar! (If you need suggestions here let me know.  I don’t want you to waste your money)

 Okay! Enough about sugar! Just do the best you can to eliminate sugar and then pay attention to how you feel! You might be amazed! 

🙂 Stacey 

Skinnier Isn’t Always Better

Skinnier Isn’t Always Better
15 Aug

Skinnier Isn’t Always Better


I know you all have seen the models on the grocery store magazine shelves. For women it is the impossibly thin clothing models. For guys it’s the shredded superhero types. 


The real question though is, how much fat loss is too much and how much should we keep on? Just like everything there is a healthy balance to how much body fat is just right. 


The old rule of thumb is %15 body fat for men and %20 for women. These of course are only guidelines and what’s healthy for you could vary, but not by much. Male athletes might range from %7-13 depending on their sport. Bodybuilders can get much lower, down to %3-5 however levels that low for extended periods of time could cause kidney or liver damage. 


Too high body fat of course is dangerous as well, over %30 would be considered obese and bring with it obesity related diseases like diabetes and heart disease. 


My point is less isn’t always best. The desire for people to achieve those perfect ideals can become an unnecessary obsession. The truth is many of the images we see especially on magazine covers are heavily edited and most of those supermen we see on the big screen look different when they aren’t filming the latest sequel. 


Deep down everyone knows what’s healthy and what feels right for you. Your body is always seeking balance and it will tell you how much is too much or too little. If you feel great most days and have the strength and energy to move around and accomplish every feat you set your mind to then you’re probably just right! 

Got Motivation?

Resolutions Friday Fit Tip with Stacey - New Heart Fitness, Belle Fourche SD
09 Aug

So you decide to “get healthy” and start the gym.  You are going a few days a week and start getting on a schedule and then all of a sudden 2 weeks in you don’t want to leave the couch and you start making excuses. BUT wait… you have GOALS! Maybe you wanted to lose weight, tone up, or get strong enough to get rid of the ol’ aches and pains.   You know you need to go get your workout on but… you’re tired (or insert excuse here).


Here’s three tips to getting going again!



Try working out with friends or in a class setting! Accountability helps when you know someone is waiting for you!
Try a change of scenery… maybe you are getting bored with your current exercise routine or gym. So try something new! Get brave and be creative! Try a yoga class, outdoor workout circuit or even a new gym!
Try updating your workout playlist!  I love a good jam session to get me pumped. I even like to rock out on the way to the gym to get me in the mood to pump some iron! TRY IT!



You might be working out at the wrong time! If your body and your mind is not cooperating try a morning workout session (although if you are not a morning person this time will take some getting used to. However, if you stay positive about it you will start to appreciate getting it done and out of the way, as well as the boost of energy you will have for the day after your workout!)
Or Try working out RIGHT after work… pack your workout bag, and DO NOT go home! Go straight to the gym!


You’ve got goals and the only one holding you back is yourself!!! Visualize your success! What is it going to look like and feel like when you reach your goals?
AND Try being positive with yourself! Your self talk can make or break you! Say, “I can do this! I can hang in there and stay consistent and I will see results!”

Work on your mental strength as well as your physical strength and you’ll achieve your goals!

🙂 Stacey

Dieting Sucks!

Resolutions Friday Fit Tip with Stacey - New Heart Fitness, Belle Fourche SD
02 Aug

Do you know why most of us don’t meet our fitness goals?

Our nutrition.,, aka our diet!!! (in this case the word diet just means what you put in your body!)  

I know… who wants to admit that but frankly, for most of us, working out is the easy part!
Making dietary changes kind of SUCKS. Usually, what we are eating or not eating is what is holding us back from accomplishing our goals. If you want to have weight loss, gain muscle, or even weight lifting or endurance PR’s your diet needs to be as important if not more important than your workouts!

BUT I just said dieting SUCKS! True but it doesn’t have to. Here’s four ways to make dieting suck less! 

  1. DON’T TRY TO BE PERFECT!  You do not have to eat perfect all the time! Shoot for the 80/20 rule!  80% consistency will be enough to stay on the right track without having to be perfect!  Trying to have a strict (chicken and broccoli) diet 100% will just lead to falling off the wagon! If you want something less than perfect, just have it! Try making a healthier version or just eat it less frequently and of coarse smaller portions! 
  2. FOCUS ON ONE THING!   If you can’t do it all just do one thing. Pick one thing and be consistent with it!  I tell my clients to focus on protein in every meal and then fill in the gaps around the protein.  I plan my meals around the protein choice and my snacks are almost always protein first.  
  3. PICK YOUR FAVORITES FIRST!  If you are tracking your food or your macros plan in your food or meal you want first. For example, I absolutely LOVE my chocolate almond butter protein pudding at night for a bedtime snack so I put in my tracker first! I plan it and I “eat it first”  then I plan the rest of my day’s calories around it! If your favorite isn’t as healthy you will just have to be better about making good choices the rest of the day (and maybe refer back to #1 … less frequent and portions size!) 
  4. REMEMBER FOOD IS FUEL!  Get your mind inline with your healthy fitness goals and remember Food is NOT FOR FUN! FOOD IS FOR FUEL!  Once you are truthful with yourself that food is for fuel your healthy eating plan will make so much more sense!  

NOW go enjoy the rest of your summer and don’t stress your healthy eating

just be consistent and you will see progress!