Lets talk about food! (Challenge)

Resolutions Friday Fit Tip with Stacey - New Heart Fitness, Belle Fourche SD
12 Oct

It seems we like we have talked about motivation and discipline a lot, but not so much about food lately!

So let me just say this loudly, “YOU CAN’T OUT WORK A BAD DIET!”  and  “ABS ARE MADE IN THE KITCHEN!”

YEP, sorry if you didn’t want to hear those two sayings, but your diet, meaning what you feed yourself, actually really matters!

Do you need a little food pep talk?  We just need to start somewhere!

So, I challenge you with two things for the rest of the year!

Lets do a little math!  First we will add and then we will take away!


My #1 tip is GET MORE VEGETABLES,,, so unless you already eat 8-12 servings of veggies a day, you can do this challenge!

Specifically, increase veggies by one more serving.  SO, if you usually get 2 servings of veggies a day, increase that to 3 servings! The benefits of this is huge!  Loading up on the the veggies will not make you gain weight and the vitamins and nutrients will feed your body what it needs! (Go Organic as much as possible.  I highly recommend going back and reading Danielle’s Dirty Dozen Fit Tip about the best Organic choices.)


Now, you need to take away one food item that you know you need to eliminate!  Take control by kicking this bad food choice to the curb!  If you know it’s something that hinders your success and likely has little to no nutritional benefits, you need to say GOOD BYE! Make a promise to yourself to kick it out for the rest of the year! You’ll get a jump start on your New Year’s Resolution, and you will feel great about the control you’ve regained!  (Mine was coffee creamer! It’s totally just sugar and processed crap and guess what? I’ve survived without it just fine!)

Who’s in on this mini FOOD CHALLENGE?  This is totally easy and I know YOU CAN DO IT!  And if you are not ready to take this challenge that’s OK but, you might need to reevaluate where you stand on your health goals and come back to revisit this when you are ready.


❤  Stacey


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

This nice weather has started to make me “freak out” just a bit.  Don’t get me wrong I’m LOVING this weather, as I’m sure everyone is!  However, summer is right around the corner and clearly my body is not ready for summer clothing!  Anyone with me!?  You might be thinking, “Geez Stacey you are a personal trainer, what’s up?”  Well, I worked out all winter, (mind you I prefer to lift heavy things vs cardio) and I ate like it was wintertime!  You know what I mean: soups, holiday dinners, baked goods, and even a little fast food!   I’m just being honest.  Salads and grilled lean meats just weren’t happening this winter!  Are you with me on this? I do still try to eat “healthy” most of the time but lets get real, this winter was a long one!

If I’ve said it once, I’ve said it 100 times… you have to change the diet to make physical changes to your body.  I know exactly what I need to do! (NO more Banana bread and I better lay off the Ski’s Pizza!)
So, who’s with me???  Be honest!  Are you like me and just slipped off the healthy wagon a little bit or have you never jumped on the healthy eating wagon? If you know you need to make changes then why haven’t you? Are you addicted to sugar and soda and you walk around in frumpy clothes to cover up as much as you can? Do you feel depressed your jeans are too tight or you can no longer fit into your favorite outfit?  If you answered Yes to any of these questions, it’s time to do something about it! You are only what you limit yourself to and excuses are just that, excuses!


WE… yes, WE are going to do this challenge together no matter where you are reading this from! I’m going to do it and I want you to join me; (trainers need motivation too!)  This will be 21 days to start new habits.  Of coarse we should keep these good habits longer than 21 days but in the next 3 weeks you will take control of your mind, and your body will start reaping the benefits of cutting out sugars and processed foods when you eat healthy.  I know this won’t be easy because I can’t come over to your house and knock the “donuts” out of your hand.  You are going to have to do the work! But trust me, it will be worth it! and YOU CAN DO IT! tell yourself that right now!  “I CAN DO THIS!” 

1) Read the below: “CUT out and GET in”  then decide to COMMIT
2) Ask a friend or family member to join you (accountability)
3) Go to New Heart Fitness Facebook page and Look for 21 Day Challenge Event and Join by clicking “Going” Follow this Event page for ideas,
support and to check in!

4) Prepare to start on MONDAY MAY 7th Throw out crap & go shopping (see shopping list below)

CUT OUT … Added sugar, juice & sugary drinks/soda, white bread, processed foods
GET IN …Daily: 3-6x servings of protein (consider using a daily low carb protein supplement), 3-5 veggies, 1-2 fruits, 64-128oz water
AND  optional but highly recommended: 30-60 mins physical activity (walk, hike, swim, bike, lift weights, yoga, etc) 4-6 days a week.|

Most of the above quantity is in a range so you have options. (For example, if you currently don’t eat any fruits or veggies now, work up to the low number.)  I tried to keep this super simple, but if this seems like a lot to you, don’t stress it!  Just commit, start it, try hard to put your healthy eating agenda on the top of your priorities, and if you slip up, just keep going!  One of my many favorite saying is, “If you get a flat tire on your car do you go slash the other 3 tires? NO you go get your tire fixed and get back on the road!” 

I’m here to help! This is totally free, no strings attached.  I just want to see you be successful and get healthy! So, don’t hesitate to reach out to me! Message me on FB or give me a call at the gym!