Momma Fit Podcast

How do you actually set your goals? Start thinking about the big picture. Changing poor lifestyle habits is rarely easy, especially if they comfort you, as smoking or overeating do for many people. You need a strong vision of what you want to achieve in order to succeed.

What you will learn in this episode:

1. How to Commit– Allow yourself three to four weeks is all the time you need to make a habit automatic. If you can make it through the initial conditioning phase, it becomes much easier to sustain. A month is a good block of time to commit to a change since it easily fits in your calendar.

2. Make it Daily – Consistency is critical if you want to make a habit stick. If you want to start exercising, go to the gym every day for your first thirty days. Going a couple times a week will make it harder to form the habit. Activities you do once every few days are trickier to lock in as habits. Believe me, this is a goodie and works!

3. Baby Steps – Don’t try to completely change your life in one day. It is easy to get over-motivated and take on too much. If you wanted to study two hours a day, first make the habit to go for thirty minutes and build on that.

4. Keep It Consistent – Around two weeks into your commitment it can be easy to forget. Place reminders to execute your habit each day or you might miss a few days. If you miss time it defeats the purpose of setting a habit to begin with.

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

When it comes to getting fit, you're willing to change, right?

But the real deal on setting yourself up for success, comes from the mindset you have to change to make your goals a reality. Truth is, it doesn't matter how much you spend on a gym or how good your personal trainer is, it's really all about your behavior. And that's your mind over your body, am I right?

For most of us, these “I don’t” statements become patterns of thinking that can be tough to leave behind. And sadly, when our thoughts about being active center on why we don't want to and can't, actually getting physical becomes more difficult.

Some things that will help you change your mindset will be discussed in this episode, including:

1. Making exercise a habit and doing something daily.
2. Make it brief and start with short bouts of exercise.
3. Make a Plan B. Life has a way of upending the best-laid plans.
4. Make it motivating. What gets someone else moving simply may not work for you, no comparison in the game of health.

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

If you follow me on any of my social media platforms, you may know I LOVE the Rollga Foam Roller. Since I started using the Rollga, I have educated myself as to WHY we all need to use some sort of myofascial release tools (there are many, by the way!). My favorite so far, is the Rollga and the Helo by Rollga. These two tools have contours to help break up the fascia and releases any tension, pain, and tightness that I feel going on in my body.

Now this episode is not all about the Rollga, it's about fascia. I wanted to educate you on how important this topic is, why we need to have fascial fitness. We all want to move better, feel better, and feel less stress in the body, am I right? Well, this is WHY we need to give myofascial release a try.

What is fascia? Here is a little idea what you may hear in this episode:
Fascia provides the protective sheath around our entire body as a whole and also surrounds each organ and muscle for protection from outside trauma. Our fascia also plays an important supportive role to the musculoskeletal system by enabling us to perform functional activities like going from sitting to standing and being able to walk, jump and run.

When you have fascial adhesion and distortions, this can cause poor blood flow, weaker nerve impulses, limited flexibility and range of motion, and a host of other physical ailments.

Why we need to move our fascia?
1. When the fascia is tight, it can constrict the nerves and actually block off the nerve signal.
2. Have nagging pain in your body? So much pain, tightness, and discomfort is unnecessarily caused by distorted fascia.
3. Our body will feel younger. The condition of our skin can be affected by the state of our fascia. Not many people understand the impact of blood and fascia, and how it relates to the quality of our skin. Elastin and Collagen are two proteins which are essential to maintaining healthy, youthful skin.
4. Seriously, this will help those dimples, too! Believe it or not, even those pesky dents and dimples, that we all know as “cellulite” are also due to unhealthy fascia! Most people think cellulite is a fat issue, when in reality it is caused by distortions in your connective tissue - fascia!

Okay, enough about that. Take a listen. I promise you will learn some good information!

Want the Rollga or Helo? You can get it here: http://www.shareasale.com/r.cfm?B=1006306&U=698163&M=71881&urllink=

Want more information about Dayna? Find her here:
[email protected]

Today's episode are dedicated to those that are pregnant or thinking about getting pregnant. Many expecting mom's always question "what can I do while pregnant?" and "what should I not do while being pregnant?"

The reality is that the more active and fit you are during pregnancy, the easier it will be for you to adapt to your changing shape and weight gain. It will also help you to cope with labor and get back into shape after birth.

That said, don’t overdo it. If you are used to train, then great, carry on what you normally do. If you aren’t sure if you should exercise or not, consult your doctor before starting any workout.

Every person and pregnancy is different so the following exercises are only a reference for ladies who are used to work out a little and for whom the pregnancy is all going well.

While exercising is good for you, avoid high risk movements such as contact sports and any other exercises where you can easily lose balance. Even during your first trimester, your blood pressure may be low and you may get dizzy. Don’t start something new and listen to your body. If it feels wrong, don’t do it.

Drink a lot of water as you will get dehydrated during your workout. Monitor your heart rate (many doctors recommend to keep it under 140 bpm) as well as your temperature, take longer breaks in between your exercises and stay away from multi-joint movements.

Working out during your pregnancy is a great way to help you stay fit without compromising your baby’s health. It will help you perform a quicker and easier delivery.

During this episode, I will cover the top 1st trimester exercises that are great for even the most nauseous times in your life....thank you all day morning sickness.

Stay tuned this week for the launch of The Determined FIT Pregnancy Program. That will keep you strong and healthy throughout your entire pregnancy and a bonus, postpartum series that will get you fit after your baby is born. For more information, go to: www.daynadetersfitness.com

We all know that what you eat is important. But what about when you eat? Especially if you’re active?

You will learn in this episode that there’s no perfect pre-and-post-training feeding regimen for everyone.

Remember, that everyone is different, every BODY is different and we all are chasing a different goal.

So just remember that we should set our goals to not compare other but that will be eat based on our specific goals.

The protein, carbohydrate, fat, and fluid requirements for a 150 lb. endurance athlete in the midst of marathon training vs. a 230 lb. bodybuilder recovering from a heavy resistance-training session are quite different.

Times of your training year will also dictate different needs in the post-exercise recovery period. That same bodybuilder will need a different approach when he starts to diet in preparation for a contest.

For most of us, people without athletic competitions on the horizon, the best pre- and post-training meals will contain some combination of high quality protein, high quality carbohydrates, healthy fats, and some fruit and vegetables.

Listen, the health and fitness world can sometimes be a confusing place, especially when it comes to nutrition. But it doesn’t have to be! Let me help you make sense of it all with this, and listen to today's episode.

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

If you work from home and your kids stayed home in the summer, you probably had some mixed feelings. You LOVE being around your children – one of the perks of working from home is close proximity to the family – but you probably equally love the office-like silence you were accustomed to throughout the school year.

This option of keeping your child home also largely depends on the age of your children. There's a vast difference between working under the same roof with a first grader (that is the age of my daughter, and it worked since she is pretty independent) and sharing a household during the workday with kids in middle or high school.

So if you are unsure, and possibly feeling a bit overwhelmed with this decision, and wondering how you're going to work efficiently without being nominated for worst parent ever, here are some strategies that may help.

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

I'm all about the non-scale victories when it comes mind health and finding the true results from eating healthier--more balanced meals, and working out. While most are concerned with the scale and how many pounds have been lost, because let's be honest, it is something we have always used to gauge our results while dieting in the past.

But how I gauge people's results are non-scale victories because they are the keys for motivation and proof of progress. While people's weight loss may stall from time to time (and for good reason), non scale victories will not.

So that is why it’s important to identify and focus on those non-scale victories. They will reward you more than the scale, and here is why and I will explain more in this episode:

Non Scale Victories:
Here’s why the scale may let you down. You don’t always lose body weight because body weight is a poor measurement of progress. Body weight DOES NOT equal fat loss. You can be losing fat and the scale may not budge for a number of reasons:

1. Water retention (from workouts or salt intake)
2. Muscles mass gain (a good thing)
3. Time of the month (ladies)
4. And you may be doing an exercise program that doesn’t really accelerate fat loss in the initial stages. So you may get discouraged and even quit if you are focused on the scale…even when you were actually making progress!

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

Sign up for the new accountability challenge starting September 1st, 2017! Where we focus on the non-scale victories while changing your body with proper education in nutrition and brand new weekly workouts to gain lean body mass and lose the body fat.

www.daynadetersfitness.com/blog/

Our lives are stories that we constantly invite others to help us create, share and live. Our story is the meaning of our lives, that makes up experiences that shapes the truths we come to believe. We all have our own journey which lead to many different paths in life, but one thing for sure is that everyone's story is as important as someone else's .

There is the need to find the real meaning of life for us all. This journey we call life, we are all it together, for sure, but we go through our own ordeals, happiness, and situations that make us who we are. The stories we have to tell uncovers our roots....who we are inside. Who are you and what can you share to help someone else out in their journey?

As always, thanks for listening.

To get more on Dayna Deters, visit: www.daynadetersfitness.com

We all have a bad habit or two we could stand to lose, but habits are hard to break. Whether your bad habit is procrastinating, over eating, abundance time on social media, or any other one you want to change, here are some tips to help break free of negative behavior patterns.

In this episode we will cover:
1. How changing some simple wording will change the way you think about your habit.
2. How to weaken habit, and make positive thoughts become the stronger so you can say goodbye to those bad habits.
3. How to take back your power and take control of your life.

Thanks again for listening and please share with your friends! For more information, visit: www.daynadetersfitness.com

Have you ever noticed that two people can experience the same event but react in totally different ways? I sure have. And that reaction makes all the difference in the world.

In life, attitude is everything; it is what shapes our beliefs and our desires. Harsh times will occur throughout our lives, but it is up to us how we interpret them. We are always in control of our emotions despite any given situation.

In this episode I speak about how my past eating disorder was not something anyone should have to go through, but with the many gifted lessons I received out it, made me the person I am today.

In this episode you will learn:
1. No matter what we go through, we can change the reactions to our thoughts.
2. Simply, our reactions are just our fleeting thoughts.
3. With daily positive feelings, your negative thoughts will weaken.
4. Learning the reason of your reactions.

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