Momma Fit Podcast

Have you ever had that feeling that want to do something but the thought freaks you out?

But maybe…you are getting to that point where you’re ready to act? But that action leads you to keep finding excuses to delay starting because of fear?

This could be because you’re:
Comparing yourself to other people
Telling yourself that it might not work
Not confident about what you know
Afraid of what other people will think or say about you
Wondering if anyone will value what you have to say
Have you ever felt this way before?
I know I have – MANY times!

Every single one of these thoughts and feelings is driven by fear – your mindset around fear – and your mindset is something you can shift if you’re dedicated to understanding why you feel a certain way at any given time. But taking time to practice this, will weaken the fear and make your wants much stronger. When I talk about breaking through fear, I don’t mean that I don’t (or that you won’t) still feel those feelings: fear and a lack of confidence; but now I’m able to (and you can, too) embrace the fear that causes those feelings and breakthrough it as a result.

If you are wondering how to get through this and break free from your fear-- I will be going over many ways to embrace your fear, practice healthy ways to weaken the fears, and break free from what is holding you back in this episode.

Unless you’ve been under a rock or maybe a pile of never-ending laundry for the last few years- you’ve probably heard of the term “self-care”. We all need it, but rarely do we take it. This word can mean different things for different people. For some- it’s going to get a massage. For others it’s just a few hours of alone time to read that book that’s been on your end table for the last six months or like me a full year collecting dust. If you’re an extrovert and ‘refill your tanks’ with the energy of those close to you, it can look like scheduling that much-needed coffee date with your best friend.

What do I like? I love to wake up an hour or so before my husband and two kids so I can get my workout in peacefully. It’s that simple. Starting my day off with that hour to myself is one of the best things I can do for myself, and therefore the people I care about.

I also feel my best when my body is healthy. I usually LOVE taking walks (when it's nice out) at lunch during my break to get a little exercise and some deep breathing going. If I’m in need of some extra mental clarity during the winter I will use the treadmill to get some extra steps in and get re-energized.

Another thing I make sure to do to prioritize my own self-care? I ask for help. My hubby is great at helping when I ask, which is sometimes all I need. He also knows when I need a break (usually when I start yelling at the kids...lol). Mom life happens and we all have our moments.

I think we should all be able to agree that self-care is not selfish… it’s necessary.

My advice? Let the guilt go. It is not serving you- it’s impairing you.

Tune out the negative voices and focus on yourself, because when you do that and you’re overflowing with self-worth and confidence- everyone wins. And that certainly doesn’t sound selfish to me.

Not everyone has the same goals, and therefore no two goals are ever going to be approached in the same way! So today we will tackle the two very common (but different) goals in fitness: weight gain and weight loss. Keep in mind that these are general recommendations; there are many ways to accomplish a goal. But these are good places to begin with if you’re just starting out!

Ready to jump in? Let’s do this!

What you will learn in this episode:
Weight-loss:
1. Eat more veggies and cut down on other carbs (pasta, rice, potatoes, whole grains, legumes, couscous, bread). Not saying that all carbs are bad, they are great in combination with other food groups! But too many at once, can do more harm than good.
2. Exercise More. You still might be someone that needs a little bit more physical activity in order to get into a negative energy balance, if you work workout roughly for 20-30 minutes a day, and not seeing a difference than maybe add another 10 minutes to your routine.

Weight Gain (aka, muscle gain):
1. he way to create this stimulus is through intense and consistent resistance training. Once it’s in place, you’ll need the right amount of protein and calories to support the growth.
2. Don’t do as much cardio as you would for losing weight. And support human-growth-hormone production by getting adequate sleep and optimizing your nutrition and fitness.

For more help on this, visit: www.daynadetersfitness.com
Ideally, you’ll want to combine both diet and exercise for a one-two-punch combo to maximize your efforts.

If you’re lagging behind on working towards your goals or find yourself losing speed on progress, it may be time to take a step back and observe your surroundings. The answer to any stalling could just be your environment.

Pay attention to your surroundings, from the environment to the objects and foods and people that are in it. If none of these align with your lifestyle or goals, then it’s time to make a change. See how doing so affects the way you think and feel. Thanks again for listening, for more on Dayna Deters go to www.daynadetersfitness.com

Tis the season for emphasizing quick, functional workouts with the busy holiday festivities. This time of year, we’re also flooded with (lame) articles about how many miles you need to jog to “run off those holiday treats.” Let’s be real, people mostly love the holidays because of the food!

But I did want to give you a friendly reminder that you don’t need to “exercise away” any of the holiday treats and it doesn’t really work like that anyway.

It’s not like you get on the treadmill and a box of fudge magically disappears. I wish, right?! I like a grand scheme of things approach: sticking to a routine over the long haul so you aren’t too behind when it comes to the 1st of the year.

This episode will give tips to keep you healthy, and less stressed throughout this busy season! Also, one big announcement will be hitting soon for a BIG freebie! SO stay tuned to my website at www.daynadetersfitness.com.

Thanks for listening and take care of yourself by giving yourself some YOU time!

If you ask me to choose one single strategy to help you reach all your wellness/fitness goals, I wouldn’t hesitate. I would tell you: Meal Prep.

WHY IS MEAL PREP A BIG DEAL?

Meal prep is key to a healthier living practice, not only will it help you shed some LBS but also help you with stress of making food when your kiddos are STARVING....

In short, meal prep is about preparing ingredients or entire meals ahead of time so you can spend less time cooking and more time nourishing. Meal prep makes it possible for you to eat well and reach your goals. Without a consistent meal prep practice, you’ll find yourself struggling to make healthy happen. Yes, meal prep takes time, but consider it invested time. Because the busier you are, the bigger the return when you make prep a consistent practice.

Pick and day and keep that date for yourself and the kitchen. Start small by adding one meal at a time for prep-- If you are starting out. If you overwhelm yourself than you may not even do it, be realistic. I share my tips that help me when it comes to my meal prepping, and when I find most helpful.

I also mentioned, that I have a FREE 30-Day MOVEmber Challenge that started November 1st, and you can still join for FREE! Free workouts you can do everyday! You can join here: http://daynadetersfitness.com/30-day-movember-challenge/

And lastly, here is another rescource you can check out for meal prepping and get some free FIT recipes: http://daynadetersfitness.com/meal-prep-ideas-dayna-deters-fitness/

Thanks again for listening, come back soon!

We all deal with being overloaded at work, dealing with family drama or heck, even a messy house (well, maybe the messy house is often). It’s times like these when stress eating strikes and, eventually, it can ruin hard-earned weight loss or healthy eating progress. While those sleeve of girl scouts’ cookies, jar of peanut butter or bag of chips may help you feel better in the moment, it isn’t likely to have a lasting, stress-relieving effect. Most likely the opposite and then a different habit may strike.

Luckily, there are many proven ways to combat the urge to eat when life gets demanding. Here’s what I recommend to my clients when stress-induced eating becomes a struggle, and these tips work not only for my clients but also myself when the times get stressed!

If you want more information on Dayna, visit: www.daynadetersfitness.com

We women are often blocked when it comes to asking for what we want.

This holds true even when it comes to asking for additional training at work. Maybe you were taught to be polite and to go for what you want – but only if you weren't too demanding? As women ... how do we best to conform to that? Ring a bell?

No matter what skill or new tool I am working on, I am becoming a more empowered of a leader when I ask for support ... and influence others based on what I've learned.

Improving our skills and being exposed to new ideas not only makes us better at our jobs but makes us happier and more engaged at work and life.

This is also true if you are struggling on the work-life balance beam.

I totally understand that it can be tough to find the time and resources for anything that seems selfishly just for you, let alone for your own personal development (If you are a parent, I get it... it is tough!). But I encourage you to stay the course, tap into your wants – and then go for it!

In this episode I will help you with some simple tips to keep you on track to being a leader, but one pre-requisite is: give yourself permission.

Thanks again for listening, come back next week for more! For more information on Dayna Deters, visit: www.daynadetersfitness.com

How to pick the right workout or fitness regimen for you and your life. We all have different seasons and picking what works in that season that will work for you.

I feel like fall starts a new year, if you are the age of having young children than this is your time. Even if you are not that age, anytime is a good time to start a healthy lifestyle change.
If you are one that struggles with getting fit, and healthy maybe a group like setting will work for you.

Question:
What type of style do you like while working out? One-on-One, Group setting or on your own?

Something new for me this year, is that I became an owner of Integration Fitness in Waite Park. I saw the need for people wanting more group-like setting workouts. It has been very fun learning from others and getting to start something new.

Some of the things I have been learning along the way about group training is the friendship that are being made within the gym, more support for each other and when someone is having a bad day there is more than myself that can lift that person up.
Some great things that come of out a group setting is the accountability piece, there is always someone asking where so and so is if they miss a workout.

-More accountability within the members
-Which means people are getting more results
-Cheaper than training, if you are looking to save some money than this is a great choice.
-Structured workouts with a trainer, and the ability to work all muscle groups in an hour. Which means you’re creating a balanced body, less injuries.
-in a group setting, most people push themselves out of their comfort zone which equals more results! A Win-Win!

If you are not the type that likes to work with a group, but still need the direction from a personal trainer than the one-on-one training might be the best choice.

If you have injuries, brand new to working out, or have physical limitations, then working with a personal trainer by yourself would be the best choice.

If you need more help on proper form or wanting to get stronger in certain areas again the one-on-one would be best.

What ever fitness type you are find something you like that makes you keep moving. Don't worry about what others are doing, do what works for you and your time frame. Just make sure to move.

Lastly, if you need help with getting started, I'm offering a discount to any of my listeners that starting September 24th, I will be starting a new GET FIT AND LEAN BEFORE 2019 Challenge at Integration Fitness and on my online training program (GET LEAN discount code for $10 off monthly). If you need more information contact me and I will get you the details!

www.daynadetersfitness,com

Whoever invented the concept of “breakfast, lunch, and dinner” deserves a hearty handshake from anyone who has ever tried to get their nutrition under control while working the night shift.

After all, a little structure — be it three squares daily (and maybe a couple snacks), goes a long way toward giving us the right foods at the right time to help us reach our goals, whether it’s weight loss, performance, or plain ol’ good health.

Unfortunately, this can be a problem with setting goals and keeping them. But I have some tips to help you out and shoot for those hard to reach nutrition goals.

I also understand when and how much to eat gets confusing quickly, and if you don’t sleep 7 or 8 hours at night and stay awake during the day it can be super stressful when you are told to eat at a certain time.

These type of schedule are either the night shift, the swing shift, the 24-hour shift, or some other terrible shift your employer has devised to torture you…

If you’re among the listed above, this episode is for you! For more healthful meals and snacks to prep for your week of work, visit my website at: www.daynadetersfitness.com/recipes/