Do You Need Help?

Resolutions Friday Fit Tip with Stacey - New Heart Fitness, Belle Fourche SD
17 May

Sad Reality…

I hear so many people express their frustration with their health issues and their weight! But they don’t know what to do and honestly most people don’t really want to work for it.  IF you want to feel better and want to see your body transform you are going to have to work for it! Well, unless you are a male under 30, then you could probably give up soda and beer and lose 20+ pounds in a month! haha!   OK, so all jokes aside, no matter your age or your gender it can be done!

You are going to have to level with yourself!  But guess where change happens? Well, first I will tell you where change DOESN’T happen, in your comfort zone. If we want to move forward, we need to level up! We need to find people who challenge us to do more, to push us and step outside our comfort zone. You might even get frustrated, but that’s OK. That just means you are in the uncomfortable zone and that’s when results happen.

Here’s The Catch Though,

You actually have to want it more than I want it for you!
But if you do want to feel better well then, I’m here to help!

***That’s what I do!

I’m a personal trainer!  If you’re fed up with your health situation, please reach out to me! I will not charge you to just chat about your health and your options!
I truly want to help in anyway I can! 

🙂 Healthy Blessings,
Stacey

 

You Might Need to Move!

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

Ya, sometimes when you are trying to live your best life but it just isn’t working, it might be time to MOVE!  Move somewhere! Do SOMETHING! Do ANYTHING!  TRY SOMETIME! 

This topic makes me think of my dad…  Pardon my potty language but you all know the saying “Shit or get off the pot!”  Dad use to say that a lot! 

I also remember my dad saying, “Even if it ends up being the wrong thing to do, in the end you have to do something, and at least you didn’t just sit and do nothing!” 

If you aren’t living your best life and you know what you need to do, then what’s holding you back?

JUST DO IT!

It might be time to MOVE!  Do you need a change?  A change in scenery?  A change in programming?  A change in the leadership in your life?  Make YOUR MOVE!  Decide today to do something to help you be able to live your best life! 

Motivational speech over! 

NOW on to the BIG NEWS! 

Speaking of MOVE we are moving the gym.  It is what it is… and after it’s all said and done, it will be GOOD! 
SEE YOU AT THE ROOSEVELT CENTER in BELLE! 

🙂  Don’t worry, be happy! 

Stacey 

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!

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.”

OR…

“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
Massage
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

TO BE HEALTHY AND FIT:

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 AN ACCOUNTABILITY PARTNER!

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!

Now GO get an ACCOUNTABILITY PARTNER and GET SERIOUS!

Your loving trainer,
Stacey

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!

Blessings,
Jesse