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 

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! 



Are You Coachable?

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

This is going to sound harsh so I’m sorry now (or actually I’m not!)

First My Disclaimer…

I love and appreciate all the people who walk into my gym! I love all makes and models of people! and I deeply respect anyone who makes the decision to better their life!


Yep, you knew there was a “But” coming.
But it’s almost impossible to help someone who is not coachable.  People come to me wanting help to lose weight or gain muscle.  I tell, and teach, and sometimes I even resort to a preach. BUT if you can’t follow through or at least try your best, I can’t help you!

Being coachable is one of life’s most important skills. And actually, if you think about it, we have to learn everything! We weren’t born knowing  how to read, or knit, or drive, or weld, or cook!  So doesn’t this “coachable” concept also go for other areas of your life? When you were on a sports team you had to listen to your coach and do what he said and that made you better at your sport! When you learn a new job, your boss has to coach you.  And there are a million more examples because we all need to be coachable.

So How Do You Be Coachable?

First, be open and receptive to new ideas! Be a lifelong learner and a listener.  Being willing to have a discussion about something that might help you is well worth it!
Next, be open minded and be willing to take constructive feedback.  I have to correct peoples’ form all day long! That’s what I do, I’m a personal trainer!  Please know, I am  NOT picking on you or trying to point out a flaw.  I’m simply helping you stay injury free and get the most muscle fiber recruitment as possible!

Also, you have to show up for yourself.  If you ask someone to help you, you need to make the appointments you set, do what you say you are going to do and gosh darn it, JUST SHOW UP!
Lastly, in the area of health and fitness coaching… I need you to actually TRY IT!  If I suggest a low carb diet: have some self control and stop eating donuts and pizza!  haha! Seriously though!

So Now I Ask You,

Are you coachable? I still love and respect people regardless if they are  truly coachable or not. And I know life happens and no one needs to be perfect, but gosh darn it, be coachable because that’s the secret to achieving your goals.
🙂 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,


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,

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!!! 

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!

Best Advice From a Personal Trainer

Resolutions Friday Fit Tip with Stacey - New Heart Fitness, Belle Fourche SD
01 Mar


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 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!


Your loving trainer,

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!


What’s Holding You Back?

What’s Holding You Back?
26 Oct

We are so close to the holidays again, it seems like this year flew by! When I get close to the end of a year I like to look back at my progress throughout the year. Of course this post is geared towards fitness progress, but you could apply this to any aspect of your life you wish to improve upon.

Let’s say for example your goal this year was weight loss or muscle gain. When you look in the mirror do you see the progress you have made this past year, or are you only looking at the progress you have yet to make?

I’m going to come clean here, the idea of this fit tip came mostly from my wife. She, like many women, struggle with her image of herself. Still trying to lose the last bit of baby weight from her last pregnancy, she gets frustrated when she looks at herself. She realized that she has been only looking at where she wants to be, instead of how far she has come. When the focus is on how far she still has to go, she begins to tear herself down and lose hope. Then eventually she stops making progress and begins the cycle again. The real epiphany she had was to change the way she looked at her progress. Now instead of looking at how far she has to go she looks at the progress she has made. Maybe there has only been a few pounds lost instead of the bigger goal she had. However, what she has seen is strength gains, smaller clothes size and muscle definition improvements. Looking at the improvements she made helps her to stay on track and keep motivated.


So the next time you look in the mirror,
don’t see where you need to go, see where you have been! Look at what you can do now that you couldn’t do before. Far too often when we reach for a goal we get in our own way and hold ourselves back! Looking too far ahead at a distant goal instead of the victories of today and yesterday can hold you back from reaching that goal. If you are what’s holding you back, it’s time to get out of your own way and step aside and let progress happen as it will. All you have to do is keep stepping forward!

Be proud,