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!

Move it or Lose It!

Move it or Lose It!
01 Feb

I know it’s freezing outside and believe me, some days I just want to curl up in a blanket, get warm, and take a nap on days like these. But I know if I don’t want my joints to freeze up too, I have to get up and move. Did you know your body is a move it or lose it system? It’s true!



Your muscles, as you probably already know, get stronger with resistance training (lifting weights). Even your bones increase in density with resistance training. Your joints are actually lubricated when you move them! Your fascia (the connective tissue that connects and surrounds every muscle) gains more flexibility and mobility the more you move and stretch. Even your brain functions better the more you exercise.



There are of course many scientific studies that prove all of these points about the human body. As they say the proof is in the pudding! You can experience this phenomenon of the healing power of movement for yourself. Have you ever felt lethargic and stiff after a long day of sitting at work or a lazy winter day warming up on the couch? I know I have! Often times when I feel this way I find I feel much better after a good warm-up, a sweaty workout and a great cool down. The older I get the more I learn the warm-up and cool down are just as important as the workout.



You have to warm your body up and prepare it to move intensely. The intense movements of the workout improve your future movements by building strength or cardiovascular fitness. The cool down often stretching or slower movements helps maintain mobility and healthy movement. If we chose to move less or not at all which is our human nature, over time we will build up inflammation, scar tissue, tense muscles, which lead to pain and dysfunction and even injury. It is almost paradoxical how our bodies work. Yes you can get injured working out hard or playing hard but the chances for injury and some diseases like heart disease, diabetes, osteoporosis, and many others are much greater if you chose not to move at all. So what are you waiting for get out there and move!