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.

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!

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!

To be Sore or Not to be Sore is The Question!

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

I’ve heard them both on many occasions.

“I didn’t get a good workout, I don’t feel anything. I am just not sore at all.”

OR…

“I had the best workout ever yesterday!! I am so sore I can barely walk!!”

So why do muscles get sore?

Muscles are fibers. As they get worked, they get stretched and get little “micro tears. Then the muscles actually do the growing that we desire, during the repair phase of the fibers.  The soreness associated with this process is known as DOMS (Delayed Onset Muscle Soreness) 24 to 72 hours later.

So now, is it good to be sore after a workout and how sore?
Getting super sore is not necessary to have a good workout. Likewise, if you don’t get sore that doesn’t mean you didn’t get a good workout. Most of us like a happy medium and that’s actually best. You are going to be sore, especially if you are new to fitness.
Here’s the rule of thumb, if the severe soreness lasts more than 72 hours, or is debilitating and alters your ability to do life, you did too much and need to back off the next workout! NOTICE I did NOT say stop working out! The worst thing you can do is lay around stagnant.

So, what can you do to minimize muscle soreness?
Stretch, foam roll, or do yoga
Move: go for a walk
Massage
Ice or Heat
Epson Salt Bath
Drink lots of water
Don’t just stop working out
Your next workout decrease intensity: grab lighter weights and do less reps or less total time.

The bottom line is, YOU WILL (very likely) be sore when you first start a new workout program, so suck it up Buttercup, haha! But you do not need to be uber sore! That’s just not necessary! Listen to your body; learn when you need to back off and when you could push yourself a little more! Increasing the “overload” and intensity will come as your body gets more use to the workouts. And yes, you will likely be more sore when you push yourself harder or do something new.

A little sore feels good for the body and soul!

Stop Trying to be Perfect!

Stop Trying to be Perfect!
22 Feb

Sometimes it seems like the world is full of perfect people.

There’s perfect family photos on social media, perfect bodies on magazine covers, or the perfect lives of the people within them. Most days I feel far from perfect myself, just like I’m sure you do as well. What we often forget is that some people only share the perfect moments and those pictures of perfect people in the magazines are more often than not heavily edited and staged. 

 

Trying to Attain Perfection Leads to Despair

You fill in these blanks yourself, some of these may sound familiar. “I want hair like___, I wish I had (insert body part here) like____, I wish I had as much money as____” We often think if we had those things we wished for our lives would be perfect. In reality, those people whose lives we wish we had are just as imperfect as we are. 

The Perfection Phenomenon is Most Evident is the Fitness World

 We are surrounded by perfect bodies on TV and magazines. Those perfect bodies you often see are the result of people whose job is to look that way, and what bits they have that are still imperfect are easily covered up with makeup and edits. Rather than trying to be them or be as perfect as them, why not be the best you, that you can be.

You only get one body and the better you treat it, the better it will treat you. The more fit you are the more energy you will have. Your fit body will also be more mentally healthy, mobile, stronger bones, and many more beneficial effects.
You might not be able to be perfect but you can be the best version of you!

Blessings,
Jesse 

Three Weight Lifting Myths Dispelled

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

The staff at New Heart Fitness hear what people think about weight lifting. It’s time to dispel some myths.

#1 Myth

The one we hear the most from men and woman is, “I don’t want to lift weights because I don’t want to bulk up.”
Well, that’s great because bulking or growing your muscles bigger than the average just doesn’t happen easily.  Even if you are an “easy gainer” you would have to lift, eat and consume some serious supplements like its your full time job to get huge muscles. But here’s my disclaimer, if you lift heavy weights, take too many breaks, and eat too much crappy food you will gain (but it won’t be all muscle, if you know what I mean.) However, with an average lifting program, you are more likely to just tone up, have more energy and feel stronger!

#2 Myth

Machines are better than free weights,,, or are they!?
I know some will disagree, but hear me out.  With free weights you have to keep stability through the core, as well as balance and coordination and you can work through different planes of motion.  Where as the machines only allow you to work through one plane which in turn means your focus is only one body part. So, to clear up this myth: Free weights are just as good or even better than machines.  You get more bang for your buck!

#3 Myth

In order to lose fat or work your cardiovascular system  you must stick to the cardio machines!  (ie treadmill or bike)
I’m sorry but this is just not true! Yes, cardio machines have their purpose and can be a great addition to lifting weights but did you know, doing weight bearing exercises can also help you lose weight. Muscle mass helps increase your metabolic rate.
I like to explain it this way, “The more muscle you have on your body the more your body becomes a fat burning machine!” Did you know short bursts of higher intensity weight lifting can give you quite the cardiovascular workout? Try it; you will feel your heart pounding at the end of each set! Also, just for the record: lots of hours on the treadmill will actually burn off your muscle.

The Bottom line:

There are way more benefits of weight lifting (okay that could be a whole other post) than these 3 myths can prove.  But doing weight resistance exercises with free weights will not make you bulk up, and you do not need to spend hours on the treadmill.