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?

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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! 
🙂
Stacey 

 

 

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

 

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!!! 

Fiber, fiber, come and get your fiber!

Resolutions Friday Fit Tip with Stacey - New Heart Fitness, Belle Fourche SD
15 Feb

So… I just went down memory lane yesterday as I was talking to a client! I was thinking of way back in 1999 when I was about 40 pounds over weight!  I lost the weight with Weight Watchers! So, even though this is NOT a Weight Watchers endorsement, I have to say, WW got it right with their recommendation of high fiber foods! Say WHAT? Why do we need to increase our fiber?

What is Fiber?

Dietary fiber is the edible parts of plants or carbohydrates that cannot be digested. Fiber is in plants, including fruits, vegetables, grains, nuts, seeds.

You might be asking yourself what is the difference between soluble vs. insoluble fiber.  Soluble fiber absorbs water and bulks up in your stomach, which promotes a feeling of fullness. It’s also the type that acts like a sponge on cholesterol.  Good sources of soluble fiber include beans and lentils, carrots, oatmeal, apples and citrus fruits. Insoluble fiber (most vegetables) is like nature’s broom. It helps sweep up the passage of waste through your digestive tract and reduces the risk of colon cancer and other diseases.

Why do we need fiber and how can it help us (lose weight?)

Fiber can help you lose weight and keep it off. Fiber not only fills you up faster and keep you satisfied longer, it also helps prevent your body from absorbing some of the calories in the foods you eat.

Fiber can help improve your heart health because it binds to cholesterol and helps flush it out!

Fiber can improve your gut health.  Your good gut bacteria feed on fiber and produces short-chain fatty acids. These are absorbed into the bloodstream and both regulate your immune system and decrease inflammation.

How much fiber do we need?

Woman  25 grams
Men 36 grams

However, you should be aware! If you up your fiber too much, too fast you may experience digestive upset, until your body gets use to it. This is normal, but sometimes not very handy!

BUT, just like Weight Watchers told me back in the day, “Foods with high fiber are less points!”  So, EAT MORE Fiber!

Try it for a month and tell me if you lose weight!

-Stacey

Without Your Health You Have Nothing

Resolutions Friday Fit Tip with Stacey - New Heart Fitness, Belle Fourche SD
15 Nov

Watch out, I’m on my soap box!

So here’s my thing…

Lately what I’ve been hearing really saddens me!  I’ve been hearing several people talk about their health ailment like it’s just a given and a new part of them that they just have to deal with! Things like digestion; such as gas, bloating, constipation, IBS-D, stomach cramps,  and then there’s mood issues, chronic fatigue, obesity, skin issues, migraines  and even autoimmune disorders!

 

So what do you do?
When you have a health concern like one of these listed above,  you can ignore it for as long as possible or you go to the doctor.  And what does the doctor do? He or she gives you a prescription; one that you need to go fill at the pharmacy. What I’m about to say is not bashing on doctors.  I personally know some really great and super nice doctors, But what do most doctors generally do?  They just treat the symptoms! They write a script to cover up the issue or make it manageable when all too often those prescribed meds actually have other side effects. However, on a positive note, the really great doctors might even give you additional instruction… Like, “You should eat better and exercise and Good luck!”  But how helpful is that?

 

I know it might be easier said than done, but you need to get to the root cause of your ailment! 
There’s a reason your body is rebelling! God designed our bodies to function in harmony! However, when we are constantly surrounded by toxins (and yes, the #1 culprit is the foods we eat) our body will quit functioning the way it’s supposed to.  I absolutely believe eating a clean, mostly organic diet, adding consistent exercise and reducing stress is the key to health at any age! So for starters cut out the sugars, alcohol and processed foods!

Next, You need to know gut health is for real!
Our human gut is full of bacteria, some good, some bad! When our body is flooded with toxins the good bacteria gets beat out by the bad bacteria and that causes our body to break down and causes the aliments I mentioned above.  Changing your diet can help some but there are some great natural plant based supplements such as (the right) probiotics that can help get the gut microbiome back to homeostasis.  Here’s a list of aliments directly related to and caused by poor gut health.  If you want help with getting your gut healthy, reach out to me, I would be glad to help!

 

In closing, I want you to think of this: WITHOUT YOUR HEALTH YOU HAVE NOTHING!

To truly get healthy you need to get to the root cause! Do your research! Don’t settle!

Here to help,
Stacey

SUMMER READY CHALLENGE!

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!

SO NOW I CHALLENGE YOU TO KEEP READING AND THEN MAKE A DECISION!

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!” 

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21 DAY HEALTH CHALLENGE:
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.|
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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! 

-Stacey