“Walk Softly and Carry a Big Barbell”

“Walk Softly and Carry a Big Barbell”
12 Sep

Did you know..?

Teddy Roosevelt was a weak, frail, and asthmatic as a boy? It was Teddy’s father’s idea to “build his body” and built exercise equipment and forced young Teddy to run through town while having asthma attacks to theoretically force air into his lungs. 


This was probably extremely painful and grueling, however Teddy eventually grew up to be a strong, adventurous man, known for his daring extreme adventures. As president his foreign policy was summed up by his quote. “Speak softly and carry a big stick, and you will go far.”


What he meant was to be diplomatic but have strength in case things go wrong. I think this advice could serve us well through daily physical activities. My modification of Teddy’s philosophy illustrates my point. To walk softly takes control and poise. Not flopping around like a sack of potatoes. 



Your body is designed to work together as a whole not as individual muscles. To walk softly uses much more strength and motor control than to just let your limbs flop and stomp around. And to carry or lift a heavy barbell you need even more strength and control.


A good trainer will use cues like “screw your feet in, spread the floor, and break the bar,” to coach you to keep tension and control while lifting safely. This advice works in any activity not just lifting heavy. 


Take standing for example…

Instead of letting your shoulders roll forward, your belly stick out and sag, and locking your knees. Try rolling your shoulders back tucking your chin in, and belly and engaging your hips by slightly screwing your feet into the floor. 


Give it a try or ask a trainer to help you with your form and posture. So remember when lifting, walking, standing, whatever you do. Walk softly and carry a big barbell!


Are You A Good Role Model for the Kiddos?

Are You A Good Role Model for the Kiddos?
05 Sep

Check out these staggering facts from healthychildren.org.

– Only 1 in 3 kids is physically active every day
– In sports practice, sports games, and P.E. class, less than 50% of the time spent in these activities involves moving enough to be considered physical activity

– Children and teens spend an average of 7 hours per day using some type of electronics for entertainment (YIKES!!)

– About 1 in 3 children in the U.S. are overweight or obese


You can play a key role in helping your child become more physically active by being a good role model.  When children regularly see their parents enjoying sports and exercise, they’re more likely to engage in these activities, too.

It’s easy to involve your child in your workout routine so that exercise becomes a natural part of their daily life.  For example, if you go for a run, your child can ride the bike alongside you.  Some kids are driven by competition, so you can set up your workout as a series of challenges.  Kids love to mimic, so let them do the workout right alongside you!  If you’re doing planks, encourage your child to do them with you!

Whatever you do, get your kids involved!  Building a habit of working out together will benefit everyone in the long run!
❤️ Danielle

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! 



 Six Years and Counting Journey

26 Jul

My longest standing client shares her beautiful health and fitness story!
Meet Brittany! She is an inspiration to all!


Seven years ago,,,

my journey to get healthy started. I was tired of feeling fluffy. I started Weight Watchers hoping it would keep me accountable. I lost a few pounds here and there, but would gain a few here and there too. It was an ongoing vicious cycle that seemed like it would never stop.

Almost a year later, Stacey entered the picture. She was just starting New Heart Fitness. Her kids were attending the school where I worked.  Stacey posted a few flyers around school advertising her training program. After thinking about it for a few days I decided to take the plunge and give it a try. Why not? The first two classes were free, it would be offered where I worked, and I would be doing it with some of my friends.

The next week, I found myself in the school’s lunch room for the first class. It was great! I didn’t feel weird or singled out. I felt great after the first workout and was truly excited to come back. The next class Stacey approached me and suggested that I added an additional class each week to improve my form. She promised I would just need to do the extra class for a month.

A month later…my form had improved and I was hooked. I kept with two classes a week and jumped on board with a healthy eating challenge she was offering. I also stopped Weight Watchers after losing weight on Stacey’s program. I am still with her today.

There have been many benefits to working out and having a personal trainer. I have a new way of thinking. I use to hate being sore after a workout but now I feel cheated when I don’t feel sore.  I feel better after working out. Some days I feel too tired to workout after work. However, just getting there and working out helps me feel better and I am more productive when I get home.

Finally, it has benefited me during my first pregnancy. Working out throughout my entire pregnancy helped me with the common aches and pains. Now my baby is almost a year old and I am still working out. I am looking forward to seeing what these upcoming years will bring as I become stronger.

Fitness has become part of my lifestyle.

Never quit,
Brittany R.

Your Body Is A Temple Not A Garbage Truck

Your Body Is A Temple Not A Garbage Truck
19 Jul

We have all heard the phrase your body is a temple, it also happens to be a bible verse. “Do you not know that your body is a temple of the holy Spirit within you… Therefore, glorify God in your body.” (1 Cor. 6:19-20) Whether you believe this or not the fact is the human body is truly unique in the animal world. In other words your body is a gift and you only get one, so you should probably treat it right. This is a lesson that took me a long time to learn. In my youth I used my body for many things, a garbage disposal, alcohol storage, chimney, battering ram, you name it, whether I knew I was possibly causing permanent damage to myself or not, I didn’t care.


When I’m not training people at the gym, I drive a garbage truck for a living. There are some truly nasty things that go into that truck but that is what it is designed for. Yet even a garbage truck gets regular maintenance, oil changes, repairs and even gets washed when it’s dirty. I am willing to bet for many people their cars get regular check ups more than they do.


The problem I had in my youth is that I didn’t think my body was worth caring for more than a garbage truck. Deep down maybe I didn’t think I was worth being taken care of. I never thought I would live much father past my thirties. Now the thought of being 80 or older some day makes me realize if I don’t take care of what I have now, I won’t have much to work with then. Have you ever wondered why there are some 80 year olds that can barely walk and yet there are others that run marathons and power lift? There truly is a secret to a longer healthier life and that secret is maintaining your strength and endurance now so you can enjoy better health later. There is even scientific evidence that you can maintain and even build muscle and bone mass into your golden years.


You may think you are too far gone and you’ve taken on too much garbage but your body truly is a temple. The human body is highly adaptable, it’s up to you if you want your temple to be a frumpy little wooden hut with a pile of trash hidden in the basement or a grand, beautiful, well built cathedral.

Let Freedom Ring

Let Freedom Ring
04 Jul
 THANK YOU TO ALL WHO HAVE FOUGHT FOR OUR FREEDOM! I know that’s really what the 4th of July is all about!
 But as I reflect on the the 4th of July and the topic of freedom, I ask what exactly is freedom?
Well here’s the definition:

     the power or right to act, speak, or think as one wants without hindrance or restraint.
This sounds great, but I think so many of us humans restrict our own power.

Do you ever think about the freedoms that you have on a day to day basis?  Are you in control of some these freedoms?  What do you want or need to be free from?  Do you want to be free from limitations?  or restrictions?

STOP LIMITING yourself!  It’s time to be free from whatever it is that’s hindering you.
According to country singer Brooks and Dunn, “ONLY in America,  dreaming in red, white and blue…  where we dream as big as we want to…. we all get a chance, everyone gets to dance! “
I see so many people hurting and in pain… physically, mentally, spiritually and even financially.
IF this is you,,, you have the FREEDOM to break free from the these self inflicting limitations.
You are not a tree, if you are not happy, MOVE!  In other words, do something about it!

You have the freedom, and the power and the right to be happy, healthy and safe!

Go exert your power and get free from whatever it is!
God Bless,

Get Outside and Play

Get Outside and Play
28 Jun

Winter Was Rough

Unless you are one of the lucky few snow bird types who spend your winters in the south you know how long, cold, and snowy this past winter was.  It seems like it was only a month ago and we were having blizzards! Oh yea that’s because we were having blizzards in May! Here we are today and the forecast is calling for 90 degree temps. That’s South Dakota weather for ya!

Attitude Adjustment

The one nice thing about those long winters, at least this is what I kept telling myself as I drove through feet of snow every day at work, was that it will all be worth it this summer because we may have the worst winters but our summers are gloriously beautiful! With four rambunctious little boys in the house believe me, it was a looooong winter. We waited for the days when the temps rose above arctic levels so we could bundle them up and send them outside to play in the snow. Now it’s finally summer and if they even show the slightest signs of boredom or attitude all we have to say is “Get Outside and Play” and miraculously their attitudes are usually different after some time outside.

We Were Made to Be Outside!

There is something magical and even spiritual about spending time outside. Scientific studies have even been done on the effects of spending time in nature on a persons psychological well being. It’s almost like we were made to be outside. Go figure eh? Even top corporations have learned about the healing nature of nature… and built outdoor workspaces for their employees to recharge, focus, and increase productivity. If you don’t believe me just give it a try if you haven’t already. We all live busy lives but it’s important to spend that time to unwind.


Just Get Outside and Play~

As a fitness expert, I know some of the best forms of exercise are those that are fun and don’t feel like exercise. So find something you enjoy like hiking, biking, bird watching, fishing, maybe even something crazier like rock climbing or hang gliding! I don’t care what you do, as long as you set some time aside and Get Outside and PLAY!