Momma Fit Podcast

This is part two of Being Celiac. I wanted to share some resources and tips that can help you, from my own journey of learning about gluten-free living.

In the beginning, all that I could think about was the foods I couldn’t eat anymore. I think that everyone reading this would agree that some of our favorite foods contain gluten. But everything got a lot easier for me once I realized all of the delicious food I still CAN eat.

“You have to make a choice when starting your gluten-free lifestyle--Focus on all of the things you CAN eat rather than the few things you CAN’T eat, because who wants to live their life feeling deprived?”

Although that is the most valuable piece of advice I can give anyone who is learning to live without gluten, there are many more tips and tricks I have learned along the way. I have compiled a list of my best tips for anyone going gluten free in this episode.

Here are some resources that I mention in this this episode:

To find gluten-free restaurants near you: https://www.findmeglutenfree.com/

Dayna Deters Fitness, gluten-free recipes: http://daynadetersfitness.com/recipes/

Get your Gluten-Free Momma Fit Cookbook, here: http://daynadetersfitness.com/gluten-free-momma-fit-cookbook/

Thanks for listening and you can always check out what Dayna is doing on her blog at: www.daynadetersfitness.com

Being Celiac – Looking back over the many years I think I appeared a healthy, fit and the oh, so--energetic person. I am known among my friends and family for my dedicated fitness routine and healthy eating. However, I was struggling in the worst way before my diagnosis. What no one knew at that time, including me, was that my immune system was attacking my own body. I was seriously ill and getting worse every day.

My illness started with the types of symptoms that you try to ignore. In the beginning, all of my symptoms seemed pretty typical and they were easy to mask. I experienced excessive tiredness in the afternoons, gas, bloating, and stomach issues that were unpleasant, which was every time I ate anything. I always experienced intense stomach cramping, and gurgling-- after every meal. All of these seemed like common problems that others faced. I mean, aren’t all of us tired after lunch and hungry at times? As we get older, don’t we think that we have a potbelly?

I quietly tried to self-diagnose and self-medicate. I was drinking a bottle of Mylanta a day to deal with the cramping, swallowing Beano before meals to try to deter the bloating, and I drank caffeine every afternoon to stay awake. I had been eating a lot of antioxidant rich foods, so I thought; maybe I have been eating too many vegetables, too much fiber. Than dealing with my past with an eating disorder, I felt like I was back in my old ways or so it seemed because I was eliminating food again.

I went months and months of this back and forth business with my doctor to see what could be wrong with me. She finally after years of these issues told me I needed to get check for Celiac, she said it probably isn’t since it is really not common but let’s give it a try.
But low and behold, I was tested and it came back positive…In this episode I will cover the symptoms and what it means to have celiac disease. But come back next week for this two-part episode where I will give you more information to help you make it easier for yourself to live being celiac.

Thanks again for listening and for more information on Dayna, visit: www.daynadetersfitness.com

Life and business are anxiety provoking every single day. Yet, a certain amount of stress is necessary to drive motivation and hard work. The kind of stress that creates deep, painful feelings of anxiety is usually situationally based and short term. We are most easily hijacked by feelings of anxiety when we are under the pressure of uncertain outcomes or circumstances. The most effective way to deal with intense anxiety is to reconnect to yourself. Here are six ways to manage stress effectively so we can live our lives feeling emotionally abundant rather than emotionally drained.

As a business owner you need to take a minute and remind yourself that giving things a little space is sometimes the best way to bring uncertainty back to certainty.

Follow me through my 6-steps, to feel more emotionally stable all while tackling your busy days. Thanks again for listening and come back next week for another great episode!

www.daynadetersfitness.com

As you know, I am the number one cheerleader for being in flow, staying present, and living in the moment. But us humans need structure too, and routines give us that. I have some tips and tricks to help focus and get in the flow in your morning routine. If you have children, like myself things can go array even to the most structured person. But if I can do it, you can--too!

I think one of the main reasons I get so much done in life and am able to be a mom to two daughters, wife, entrepreneur and friend (among other things) is because of my successful morning routine. It helps me stay focused, clear, and on my path. But don’t get me wrong — there are times when it all goes tits up and that’s OK too. It’s about being aware, adaptable, and able to pivot — and pivot quickly.

Never had a morning routine? Or does your morning routine need a makeover? Follow these steps in the episode to master your morning once and for all.

No one ever knows what is going to happen next. But these transition times—between something being set and things being uncertain—are times of enormous potential. I share in this episode that I failed many things in life, the failures are what I can my lessons and lessons that I learn from. I also know that with failure that when I come back and get back up from my fall that anything is possible.

If there is one skill that is not stressed very much, but is really needed, it is knowing how to fail well. The fine art of failing. There is a lot of emphasis on succeeding. And whether we buy the hype or not, we all want to succeed, especially if you consider success as “it works out the way I want it to.” You know it feels good in the gut and in the heart because it worked out. So failing by that definition is that it didn’t work out the way you wanted it to. And [failing] is what we don’t usually get a lot of preparation for. But what makes us the person we are today.

So fail, fail again, fail better. It’s like how to get good at holding the rawness of vulnerability in your heart. Or how to get good at welcoming the unwelcome. None of us want to fail in life, but sometimes with failure the lessons we learn are better than the win, the win is finding the reason we failed. We can make life what we want and start living with what happens and improve each fail. Fail your way to win success.

After a tough week at the gym, you can feel confident when you step on the scale. You've been working out regularly -- running, biking, swimming and lifting weights. Your clothes are already fitting a bit more loosely and you look better in your jeans. But when you look at the numbers on the scale, you're shocked to see that your weight has gone up instead of down. It's not uncommon to gain weight when you first start exercising, but don't get discouraged.

Some of the reasons for weight gain are:
1. Temporary inflammation:
The most likely reason your scale increase up is inflammation. When you work out, it causes little tears in your muscle fibers. This is called microtrauma and it’s why you feel sore after a workout.

On the upside, your body heals these little tears, making the fibers tougher than they originally were. That’s how you become stronger and fitter. It’s part of a process called adaptation.

2. Diet Overload:
If you’re not following a proper diet you could actually put on fat while starting a new exercise regimen. Yes, exercise burns calories, but it also increases the release of ghrelin, a hormone that promotes hunger.

So if you’re not paying attention and not watching your portion sizes, you’ll probably eat more.
Make sure to use a nutritional app to keep track of your food in the beginning so you are on track with the nutrition.

These and more reasons are talked about in this episode, so be sure to listen!

Follow me @ https://www.instagram.com/daynadetersfitness/ and @https://www.facebook.com/DaynaDetersFitness/

Think about this question first – Can you imagine what life would be like if we loved ourselves as much as we love our food?

Some may think that is silly, but to some this is a normal feeling. I have been working with my clients to improve our self-esteem and self-worth so we can love ourselves and be a happier and healthier person inside and out.

The emotional eating could be from stress, being worried, sad, anxious, or mad. Even happiness can bring on emotion of the attachment to food.

Some questions and answers about whether or not you may be an emotional eater:

1. Do you eat more when you’re feeling stressed?

2. Do you eat when you’re not hungry or when you’re full?

3. Do you eat to feel better (to calm and soothe yourself when you’re sad, mad, bored, anxious, etc.)?

4. Do you reward yourself with food? This one can start with young ones…try to reward kids with non-food items.

5. Do you regularly eat until you’ve stuffed yourself?

6. Does food make you feel safe? Do you feel like food is a friend?

7. Do you feel powerless or out of control around food?

Emotional hunger can be very powerful. As a result, it’s easy to mistake it for physical hunger. In this episode I will give you some of the ways that helped me along my eating disorder journey. One thing to remember that emotional eating is something that most people do when they’re bored, happy, stressed or sad. It might be a bag of chips or a steak, but whatever the food choice, learning how to control it by using these tips will help.

Note: I'm not a doctor so please seek a professional, if you are in need help. This is only my journey and what has helped many of my clients.

Thanks again for listening and stay tune for the next episode!

www.daynadetersfitness.com

Does that complaint sound familiar? "I want to lose weight but no matter how hard I try, I can't seem to slim down."

If you're like many that are exhausted and frustrated because you're beginning to think that you are doing everything right but not seeing the results you want. Than you have hope! Some simple switches can make the difference.

If you want to reach those goals whether it's to lose weight or gain lean body mass, simply find out which common fitness mistakes might be that are preventing you from getting the results that you want.

You just need to make those simple changes, that will tweak your plan, and get you to those goals!

Thanks again for listening and for more information on Dayna, visit: www.daynadetersfitness.com

I'm learning everyday what it is like to run a business. After 10 years of going out on my own, I have managed to pick up two more side businesses. All businesses are related which makes it easy to accomplish all three, but I have had my ups and downs and I know there will be many more.

This episode is even more special since my husband also sat in as we talk business. Great conversation and I'm sure we will have many more.

Thanks for listening and if you want more information on Dayna Deters Fitness, visit: www.daynadetersfitness.com.

When taking on summer exercise outdoors, we need to be aware of the increase in heat and humidity.

I love the heat, especially when Minnesota only gets a few months of it! It is easy to forget to replenish our bodies when it does get hot and humid outside, but it is super important to make hydration apart of your routine.

Typically, our bodies are warmer than the environment. When that begins to change, our muscles regulate heat by releasing sweat, which allows the body to cool itself. But when the body is sweating, it’s losing fluid. That is where heat exhaustion and heat stroke, happen. It is dangerous side effects of overdoing summer exercise, come when the body can no longer sustain the pace, the heat, the humidity, or the loss of fluid. The body cools off by sweating, and if you remain hydrated, the body can cool itself off. But if not properly hydrated we can become dehydrated, then the problems start. For more information on this topic click the episode and let me know what you think!

For more information on Dayna, visit: www.daynadetersfitness.com