Momma Fit Podcast

Traveling with Fitness Goals in Mind.

Whether it’s for business, pleasure, vacation, world domination, so at some point in our lives we all depart from the comfort of our personal comfort and visit another location. It might be a quick trip to the next town over for a business conference or a massive adventure halfway around the world for months at a time. No matter what kind of trip it is, one thing is certain:

Our normal routines get completely thrown out the window when traveling:

•If you work out at gym, suddenly you might not have access to any equipment.
•If you run around your neighborhood, suddenly you no longer have a familiar path to follow.
•If you usually prepare your own meals, suddenly you don’t have a kitchen or fridge.
•If you’re used to a good night’s sleep, suddenly you’re sleeping at odd hours in different time zones.

Most of us are creatures of habit – while working a normal day job, we can stick to a routine easily (wake up at the same time, eat all meals at the same time, work out at the same time, go to sleep at the same time). However, when we start traveling, most things are not familiar and can throw us some speed bumps.

Luckily, there is hope!

Thanks for listening as always, and please come back for the next episode soon! For more information on Dayna, please visit: www.daynadetersfitness.com

Best part of Mother’s Day: spending it with my mom. My mom is a superhuman.

For this episode of Momma Fit, I want to wish you a Happy Mother’s Day and I dedicate this episode to those that need to know that you’re enough. That you can do anything with the right mind-set, you’re a strong momma, and taking care of yourself is not a bad thing. Realizing that your kids are your world and being that positive role model does take steps to get there. It is a process. You want to be a happy, healthy mom for your children, am I right? Then “live the life so they can learn the way.”

I hop you had a great Happy Mother’s Day and thanks for listening!

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

If you want to lose weight, and you want to do so in the fastest way possible, what’s the best strategy?

Is it hours on the treadmill?

Sprints up a hill?

Could it possibly be squats and bench presses?

Or a mix of both worlds, functional fitness?

In today’s episode, I’m going to break down the difference between each contender and let you know which type of exercise will give you the most bang for your buck!

Here are the three contestants that I will be talking about:

Cardio: Pretty much anything with relatively low intensity that you can do for a prolonged period of time that elevates your heart rate. Regular aerobics, going for a 3-mile jog, zumba, running on a treadmill for an hour, using the elliptical for twenty minutes, etc.

Functional Interval Training: When you decide to run, bike, use the rowers, functional fitness, etc. with varying rates of speed and intensity with some resistance training. Fast movement (sprints, functional plyo moves, rowing for 50 seconds) followed by 30 seconds of light core, or flexibility, or strength training. Then repeating this cycle for 30-60 minutes, with some resting breaks in-between.

Weight Training: Whenever you lift weights or do body weight exercises.

With this episode, I'm just giving you some facts and what you want with your goals. But ultimately, I just want you to be happy and healthy, which means it’s up to you to find a one of or a combination of the three methods above that keep you smiling and keep the weight off consistently.

There’s no 100% right way to get in shape, but there is a wrong way (doing nothing!), so find something that you love and stick with it.

Thanks again for listening, and to get more information about my programming for fitness go to: 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. If you are one that does NOT work a 9-5 job, this one is for you!

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, I’ve come up with a few guidelines to help you figure out how and when to eat when you work weird hours.

Thanks again for listening and if you want more of these great tip, visit: www.daynadetersfitness.com

We all have a favorite body part to focus on when it comes to working out. For some of us, our legs are easy to strengthen and work, while our arms are difficult to tone and strengthen. On magazine covers we see round, lifted butts and bikini-ready abs. We immediately come to the conclusion then that we need to perform endless amounts of crunches and squats to get those things.
There’s no shame in wanting to shape and sculpt a certain way, but when we go overboard on focusing only on a certain area of our body, we start to neglect the rest of it. As a result, two things start to happen:

First, we overwork the area we’re trying to build, which can actually lead to multiple injuries, fatigue, decline in performance, soreness, and poor recovery. Second, the areas we’ve chosen to ignore start to weaken. At best, it will seem strange that you have the strongest arms and can lift heavy weights without breaking a sweat but can barely hold a lunge because of weak legs. But at worst, our body responds to the neglect in some pretty scary ways. For one, our skeletal system.
If a muscle starts to grow weak, it affects our natural movement, balance, coordination, and posture. And when our posture is thrown off, this can lead to further imbalances in the body that can lead to even more problems. In this episode I will go over the importance of a full body training and treating our bodies as a whole versus just working on our least favorite areas.

Once again thank you for listening and if you want more great information, head over to www.daynadetersfitness.com.

I get the instant gratification, and when we make healthy changes to our diet and start a new exercise program, we want to see results. Sooner rather than later, am I right? I get it, and I wished it was that easy!

But most of these diets do not work forever. But if you are lucky and learned a way to eat that works for you and it is a lifestyle change....AWESOME!!

But some of us go back to the exact same pattern of eating and exercising (or not exercising…) as before (and often times before we’ve even finished the challenge…). And sometimes we fool ourselves into doing it all over again because ‘it worked that one time.’

Note: if you’re trying the same quick fix over and over again, it’s clearly NOT working for you; it is, however, working for the company or person that you purchased the quick fix from…

That’s because quick fixes may be quick, but they certainly don’t ‘fix’ the underlying problem; our often distorted and unhealthy mindsets around food and exercise.

What is the best 'fix' to this problem?

Starting tomorrow, make one small change in your diet or exercise routine. See if you can sustain it for a week. If so, make another small change in your nutrition or exercise routine. See if you can sustain both for a week. Repeat over and over and over again until the changes become habits.

It’s not glamorous, I know...

But it works. Time and time again.

Get more tips on how to keep your routine and nutrition a lifestyle with this episode, and if you loved this one please share the topic with your friends and come back next week for the next episode of Momma Fit.

Also, if you are interested in starting your lifestyle change, I can help you with a FREE (that's right I will help you for free) 30-day challenge to get you started in the right direction, at: http://daynadetersfitness.com/want-free-workouts-month/

When it comes to your health, there are few absolutes. But that’s not the case with sleep and exercise. You need both, period.

Sleep is the base on which a healthy mind and body work together. From our immune function to our moods, energy, appetite and dozens of other health variables, if our body is not working with the two variables, it can become unstable and our health suffer.

You will learn that every person is different, some people require more sleep than others but we all need just enough. Speaking from myself, I am a person that requires a solid 7-8 hours nightly. Without it, I'm easily more irritable, lethargic, and unfocused. I would say I most notice myself slacking in my workouts when I don't get enough rest. I will cut workouts short, quit before failure, and just not push myself as hard in general. While we all have days like that, I try to get enough sleep to avoid these types of situations.

If you have trouble sleeping, than getting on a schedule for your sleep is best, you will learn more about how to set yourself up for a successful night of sleep in this episode and what happens to the body with the lack of it. Thanks again for listening and have a great day!

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

Many of us know someone who’s dropped a significant amount of weight, only to gain it back (and sometimes even more) before starting another diet. Maybe you’ve even been that someone...unfortunately, it happens to the best of us.

The vicious down-again, up-again pattern–known as weight cycling or yo-yo dieting–can really be demoralizing.

If you have ever Yo-Yo dieter, you may have made the decision to crash diet and live off of kale and chicken, stick to 1,000 calories a day, or try one of those weird juice detoxes. Inevitably, we all realize that’s not sustainable.

When we go back to eating again, some people will regain the weightback — and then some.

On today's episode I will go thru some of the major things that happen to our body when we go thru a diet that may not be realistic. Let' stop the cycle, live a healthier lifestyle, and love our body by eating food that will nourish it.

For more information on how to make fat-burning recipes and meal, contact Dayna on her website at www.daynadetersfitness.com/contact/

When you begin to work out, every part of your body works together to make your movements effective—meaning some parts of you will shut down while other parts work harder. A good example is that your heart will begin to beat faster to pump blood to your muscles, while your stomach will slow down because digestion is not the body’s main priority anymore.

In addition, your body tries to accomplish three main things:
1. Increase oxygen flow
2. Eliminate metabolic wastes
3. Eliminate heat

As a result of trying to make all three of those things happen, in this weeks episode I will talk about all the benefits and why these three things happen to make a big impact in our body.

Thanks again for listening and leave a comment or review if you loved this one! For more information on Dayna, visit: www.daynadetersfitness.com

Mommy guilt is an equal-opportunity affliction. It can strike whether you’re 20 or 40, stay at home momma or running your own company. This is one thing that you want to check to make sure if it’s keeping you balanced or going to the extremes.

Why is there such a thing called MOMMY GUILT? And Why didn’t anyone warn me??

I will say that I have spent a lot of time convincing women that they deserve to feel good about themselves so that they can gain more self-confidence.

I look at a mother who is so wonderful and kind and good and wonder how she could not feel she deserves happiness, love, and confidence… how she could keep making self-destructive choices in her life because she unconsciously thinks that’s the best that life holds for her.

You might need to do some pretty deep digging to discover the root of your guilt and your lack of feeling deserving, but it’s the only way you’ll stop the cycle for yourself and your children.

Let me be bold with you! There should be no guilt for nurturing your needs.

It is not selfish to take time for yourself. It is not selfish to be happy. It is not even selfish to succeed.

Bottom line… living with constant guilt is exhausting! And you can’t afford to be exhausted!

When you let go of it, you literally breathe easier.
What do you need to let go of, right here, right now, so that you stop feeling guilty?

Decide that you deserve to let go of guilt, and start feeling better about yourself with gratitude.

If you need better help in this category then, check out the many tools that I can give you at: www.daynadetersfitness.com