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

PARENTS –

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

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).

YOU NEED MOTIVATION!!!

Here’s three tips to getting going again!

 

BUST THROUGH THE BOREDOM

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!
AND DEFINITELY KEEP THINGS FUN!

 

PICK A BETTER TIME!

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!

KEEP YOUR GOALS IN MIND!

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

 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
YES! LET FREEDOM RING!  HAPPY FOURTH OF JULY!
 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:
free·dom
/ˈfrēdəm/

     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,
Stacey

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!

 

GET FIRED UP!

Resolutions Friday Fit Tip with Stacey - New Heart Fitness, Belle Fourche SD
21 Jun

HAPPY FRIDAY! 

I just got home from my annual Plexus (Gut health supplement company) Convention and I am FIRED UP to help people get healthy! We heard amazing speakers and stories of determination and grit and some major motivation! It was just what I needed! I too, just like most people can get off track or bit lazy. It’s easy to say, “Oh I’ll do it later”  or “I can skip my workout today”  or “I’ll message those clients later”

BUT NOTHING GETS DONE WHEN YOU DO NOTHING!

If you keep doing what you’ve always been doing you will get what you’ve  been getting! 

PEOPLE,,, I am FIRED UP! 

So hear me when I say this real quick… I want to light a fire under your bum!
YOU HAVE TO MOVE!  Just do it now… you can use Mel Robbins: 5 second rule theory.  If you have have an instinct to act on a goal, you must physically move within 5 seconds. Count backwards, 5, 4, 3, 2, 1 and DO IT!  I actually just used this to get going on writing this (Late) Friday Fit Tip!

Get fired up! YOU can do anything you want!  YOU REALLY CAN! If you want to lose weight or get in shape YOU CAN DO! Or whatever it is you want, you absolutely can do it!


BELIEF WILL GET YOU THERE! Where’s your Mindset?

Whether you believe you can or you believe you can’t, YOU ARE RIGHT!  Positive self talk people! Tell yourself, “I am capable! and I can do this!”  And when negative creeps in your head… when you hear your inner thoughts saying, “I’ll never be able to lose the weight”  or “I can’t do that”  or “I don’t have enough time”  STOP RIGHT THERE…. acknowledge that you are about to let the negative direct your path and then TURN IT AROUND!   When this happens to me, I say something like, “Wait a minute.  Why can’t I reach this goal? Who’s stopping me?”   NO ONE IS STOPPING ME other than myself!  BOOM!!! Get positive and believe you can and go for your goals! 

Get Fired UP!
🙂 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

 

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

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!