Skinnier Isn’t Always Better

Skinnier Isn’t Always Better
15 Aug

Skinnier Isn’t Always Better

 

I know you all have seen the models on the grocery store magazine shelves. For women it is the impossibly thin clothing models. For guys it’s the shredded superhero types. 

 

The real question though is, how much fat loss is too much and how much should we keep on? Just like everything there is a healthy balance to how much body fat is just right. 

 

The old rule of thumb is %15 body fat for men and %20 for women. These of course are only guidelines and what’s healthy for you could vary, but not by much. Male athletes might range from %7-13 depending on their sport. Bodybuilders can get much lower, down to %3-5 however levels that low for extended periods of time could cause kidney or liver damage. 

 

Too high body fat of course is dangerous as well, over %30 would be considered obese and bring with it obesity related diseases like diabetes and heart disease. 

 

My point is less isn’t always best. The desire for people to achieve those perfect ideals can become an unnecessary obsession. The truth is many of the images we see especially on magazine covers are heavily edited and most of those supermen we see on the big screen look different when they aren’t filming the latest sequel. 

 

Deep down everyone knows what’s healthy and what feels right for you. Your body is always seeking balance and it will tell you how much is too much or too little. If you feel great most days and have the strength and energy to move around and accomplish every feat you set your mind to then you’re probably just right! 

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 

Don’t Take Anything For Granted

Don’t Take Anything For Granted
14 Jun

If you were to only have one piece of sage advice to give someone what would you say? My advice would be: “Don’t take anything for granted.”

You have been given one life, one chance to influence the world and the people you meet. One life to spread the gospel, lead others to health, save another person’s life, raise a family, you name it there are many of the big reasons you were put on this earth, you may have one big mission to complete or many small ones.

 

 What I have learned is that we should never take anything for granted.

This goes especially for how we take care of our bodies. In my youth I didn’t understand this. At times I practically used my body as a battering ram. To me my body was just a tool to use. I never thought of the long term effects some of my bad habits and activities would have.

Realize the Truth…

Whether it was poor posture, dangerous activities, or poor diet, I did more harm to myself than I knew by taking my body and my youth for granted. It was only as I got older and lost some of my youthfulness that I realized I needed to take better care of myself. By then I had a few nagging old injuries and pains that I used as excuses not to exercise. Only after training a variety of other people each from different backgrounds with different strengths and weaknesses did I realize that all of us are broken in some way or another. The lesson to be learned is that we should never take what we have for granted.

 

I believe one of my missions in life is to help people heal.

Maybe you have bad knees, but your arms are still good. Maybe you have a bad heart but your lungs are in top shape. Maybe its your back or shoulders that ache but your legs are as strong as ever. Whatever your physical condition, I’m betting you still have something that works! So take what you have and work with it, and never take it for granted or you might just loose that too!

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

 

Change is Good!

Change is Good!
15 Mar
Perhaps you have heard someone say “people don’t change”. The truth is you can change, at least some things anyways.
As a personal trainer it’s my job to help people change themselves for the better. Healthy changes in life are good for you. Things like changing the way you eat, or how much exercise you do, maybe changing your busy schedule to make more time to better yourself. These are all changes that you can control. I know how hard making some of these healthy changes can be; I wasn’t always as fit as I am now. So perhaps I can share a few things that I have learned about making positive changes.
First, you need to know you have to change. Whether your doctor told you to change something about your health or you noticed its on your own, it’s the first and most obvious step.
Next, you need to be willing to change. Knowing you need to do it and actually being willing to can sometimes be a big step.
Third, you need to learn how to change it. Maybe it’s high blood pressure or being overweight or perhaps too weak in certain areas of your body that you need help changing. Finding the information to help you can be as simple as one click, phone call or visit to your local gym.
That leads me to the next point of getting help. A lot of us want to do things on our own. I thought I could lose weight and get in shape by myself but the process went ten times faster once I got the help of well informed professionals.
Lastly, you need to stick with it. If your’e in the process of making a big change in your life, often times sticking with it can be the hardest part. Sometimes deep down you might not want to make the healthy changes and whether you know it or not, you can sabotage all your efforts. So stick with whatever plan you are on and never give up! By staying positive and always moving forward you can’t possibly fail.

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

Friday Fit Tip From the Experienced

Friday Fit Tip From the Experienced
29 Nov

I’m not sure I’d consider myself fit. I do though, see myself as coming a long way.

Five years ago I quit smoking, as a result of that stress and kids I put on 40+pounds! It has been a little over a year since I first came to the gym in hopes of a change. The first day at NHF I remember oh so well. It was an eye opening day. Not only did I realize that my venture was a long one, but I also realized it wasn’t going to be easy. The first couple of weeks was so very difficult! Even months into it I felt like I was still struggling. Sorry for no sugar coating but I’ve given up sugar .. lol😉 I felt like I was struggling for the results, but they were slow coming. Unfortunately, you can’t get results instantaneously?! Not when you are where I was anyway. I couldn’t do a sit up, a pull up , or a box jump! I felt disgusted and pathetic! However, determined, I set small goals. Those goals became my focus. Reaching goal after goal was so rewarding that I lost the everyday thinking of the numbers on the scale. A lot of my goals involved eating right. Man do I love food! Proportion control and avoiding certain foods all together was what worked for me. The foods you love that you may need to cut out of your life could be substituted with something else.

HARD WORK WILL PAY OFF, TRUST ME!
We all know it’s way easier to put weight on rather than lose it; which I think isn’t cool. However, I look at the gym and eating right differently now. It is no longer going to the gym to get skinny, it is going to the gym to strengthen myself in mind as well as body. Its not about trying to be skinny for I’m not, but it’s to be more healthy. You owe yourself 45 minutes of healthy choices daily! My gym time has became my treat to myself for my struggles, stressful times, hardships overcame, or just a hard day. I suggest you make time for yourself! Set a goal, whether it be big or small make your self improvement a priority.

MOTIVE, DEDICATE and DOMINATE!
Nothing reasonable is too far fetched!
Never give up!
Courage is key!
Goals are not given they are earned!
Find your inner forward strength!

JOANN

 

Stress Less and Sleep More

Resolutions Friday Fit Tip with Stacey - New Heart Fitness, Belle Fourche SD
31 Aug

I believe there are two huge components of being healthy that are overlooked and under valued. Can you guess what they are?

*
*
*

Did you guess STRESS and SLEEP?  If so, you are right!

I think stress and sleep aren’t a huge focus for people as often as they should be because, they are harder to control and we can’t easily see the results from them. Versus with diet and exercise we can see that we lift more weight, run faster or fit into a smaller size.

Also, often if we improve our diet and increase our exercise routine, we usually sleep better and feel better, which then in turn helps reduce our stress levels.  So, I think there are lots of reasons we focus on those other aspects.  But, we can’t ignore the affect that stress and sleep have on our health and how they go hand in hand! If you sleep better, your stress levels are better.  But on the flip side, if you stress more, you sleep worse. 

Do you also know how bad stress and poor sleep affects your body?  These two things combined, over time, can attribute to high blood pressure, increased resting heart rate, depression, poor concentration, weight gain, unwanted weight loss, low sex drive, weak immune system, anxiety and other illnesses, just to name a few.  I believe stress combined with poor sleep is the #1 cause some of my clients are unable to lose weight and feel healthy despite their efforts in the gym and trying to improve their diet! 

Now you may be thinking,  “Well, that’s just GREAT!  So how do I stress less?”
I suggest doing what works for YOU!  Even just 5 minutes a day of “me time” can make a huge difference even on the busiest of days! Here’s some ideas: do a bible study, take a walk, listen to music, workout, hang out with friends, yoga, meditation… etc.  There are lots of ways you can destress.

Make slow, simple changes at first.  We don’t want you stressing out over trying to stress less!  Everything is a balance.  So while it may be easier to focus on the diet and exercise part, don’t forget about these other pieces of the health puzzle.

Oh and hey, here’s one more idea to improve your sleep… put that phone down and go to bed earlier! Once you get into a better routine you will learn to love waking up more rested!
Stress Less and Sleep more

-Stacey

Clean Eating/Weight Loss Seminar

17 Jul

This 2 hour seminar complete with healthy snacks and 3 guest speakers will help guide you into a healthy eating lifestyle.  YOU will learn how the body losses weight, about fad diets, and how to overcome the pitfalls. limited spots available so REGISTER ASAP on the Upcoming Seminar Tab.

Fiber, fiber, come and get your fiber!

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

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 gas and bloating. 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!  It’s worked for me, more than once!

-Stacey