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Innehåll tillhandahållet av Dayna Deters. Allt poddinnehåll inklusive avsnitt, grafik och podcastbeskrivningar laddas upp och tillhandahålls direkt av Dayna Deters eller deras podcastplattformspartner. Om du tror att någon använder ditt upphovsrättsskyddade verk utan din tillåtelse kan du följa processen som beskrivs här https://sv.player.fm/legal.
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We Have The Receipts
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1 Love Is Blind S8: Pods & Sober High Thoughts w/ Courtney Revolution & Meg 1:06:00
1:06:00
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Happy Valentine’s Day! You know what that means: We have a brand new season of Love Is Blind to devour. Courtney Revolution (The Circle) joins host Chris Burns to delight in all of the pod romances and love triangles. Plus, Meg joins the podcast to debrief the Madison-Mason-Meg love triangle. Leave us a voice message at www.speakpipe.com/WeHaveTheReceipts Text us at (929) 487-3621 DM Chris @FatCarrieBradshaw on Instagram Follow We Have The Receipts wherever you listen, so you never miss an episode. Listen to more from Netflix Podcasts.…
Momma Fit Podcast Episode #32: What Happens To Your Body During Exercise
Manage episode 277833842 series 1319893
Innehåll tillhandahållet av Dayna Deters. Allt poddinnehåll inklusive avsnitt, grafik och podcastbeskrivningar laddas upp och tillhandahålls direkt av Dayna Deters eller deras podcastplattformspartner. Om du tror att någon använder ditt upphovsrättsskyddade verk utan din tillåtelse kan du följa processen som beskrivs här https://sv.player.fm/legal.
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
…
continue reading
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
70 episoder
Manage episode 277833842 series 1319893
Innehåll tillhandahållet av Dayna Deters. Allt poddinnehåll inklusive avsnitt, grafik och podcastbeskrivningar laddas upp och tillhandahålls direkt av Dayna Deters eller deras podcastplattformspartner. Om du tror att någon använder ditt upphovsrättsskyddade verk utan din tillåtelse kan du följa processen som beskrivs här https://sv.player.fm/legal.
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
…
continue reading
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
70 episoder
Alla avsnitt
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1 Momma Fit Episode #70: How to Get Back Your Motivation 18:16
18:16
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Motivation is central to creativity, productivity, and happiness. Motivation is what causes us to act, and when we act, we create movement, growth, and change; we feel involved, masterful, and significant; we feel powerful through experiencing how we can change the world; and we create more of what we love in our lives. And all of this gives our lives purpose and happiness. During COVID, well we are still here in the midst of this crazy time, some have lost their mojo and most seek this motivation and want to get going on the goals and life that they want to live and create. To bring more purpose to our lives I’m giving some extra motivation in this topic today. I hope this helps you with some ideas on how to inspire you to get more motivated! Some reasons that you may have lost that motivation: 1. Fear. 2. Setting the wrong goals. 3. Lack of Clarity. 4. Values Conflict. 5. Lack of Challenge. 6. Grief. 7. Burnout. Listen to today's episode where I break down all the obstacles that come our way with our motivation and give you the steps to push through and get your mojo back. Thanks for listening, to find out more about Dayna, visit: www.daynadetersfitness.com…
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1 Momma Fit Episode #69: The Muscle and Mind Connection 13:15
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When it comes to resistance training, you may have heard people refer to the “mind-muscle connection,” but what does it actually mean? For years, I thought it simply referred to paying attention to, and being mentally aware of, the target muscle you are working. It was a way to filter out the environmental noise and distractions of the gym or home that can compromise the quality of your workout. Why is it important? The mind-muscle connection is important because between the conscious and deliberate muscle contraction it gives the ability to focus on the tension you create during exercise on a specific muscle or region of muscles in the body--helping you create stronger muscles, and enhance your workouts. What you will learn in this episode: Internal and external focused attention. Choosing the right cue to use. What is the Internal and external focused attention? When to turn off the distractions. And lastly, how to put it all together to get the best results. Find out more at www.daynadetersfitness.com…
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1 Momma Fit Episode #68: Childhood habits that influence our adult life 15:56
15:56
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From the first time we open our eyes we begin imitating our parents. When our caretakers smile at us we learn to smile. When our caretakers get frustrated, we learn frustration. In this process we start learning what to fear, what is good, what is bad, and how we should react to situations. It also shows us how to manage our emotions and how to interact with others. With that said I do want to point out that we are all born with our own temperament or personality and that it does affect how we react to situation, but at our core we learn how to deal with the outside world from what we learn from those around us. As children age, they further develop their own personalities and identities, but in most cases they take on roles that their parents modeled for them. A child that is very giving usually comes from an environment with a parent who acts this way. At the same time, a child who is a bully to others learns this behavior through personal experience. The silver lining here is that we all have the CHOICE to learn from what we experienced as a child, rather than continue to repeat the patterns and roles we were taught. When living on unconscious autopilot, it is easy to see how one can fall into patterns and roles learned during childhood. Simply taking time to reflect on our childhood experiences and the caretakers who influenced us gives an opportunity to choose to live differently. Thanks for listening and if you love this episode please share to those that could benefit. Have a great week!…
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1 Momma Fit Podcast Episode #67: Be Limitless 17:02
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No matter how clear you are about what you want in life and how passionate you are about living a life of meaning and purpose, the story you tell yourself about your LIMITATIONS can hold you back the life you were meant to have. Everyone holds limiting beliefs, which are those reasons they tell themselves they cannot have or do what they way. For instance, you might hold beliefs like “things never go my way” or “that will never work” or “they will never let me” or “I’m not good enough” or “I don’t have time”. These self-defeating beliefs are bad habits. When we question them, we realize they aren’t even true. However, continuing to believe them will hold us back... It's time to banish these limiting beliefs and get them out of our way because once we do we are free to move forward toward our destiny. Thanks for listening and share what you think about this episode any feedback helps me improve!…
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1 Momma Fit Podcast Episode #66: How to Set Free the Mind to Make Your Goals Happen 25:14
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Why do some people seem to succeed in all they do, but others flounder along at the rear? Mostly it's because the successful people have set goals and take steps to successfully to achieve them. So how do they always seem to achieve their goals? Here are five strategies they use: 1. Start with a long-term goal, write it down, taking into account when you are going to achieve the goal and why it's important. Try and be as visual as possible, explaining how the achievement of this goal will change your life for the better. Once this long-term goal has been documented, break the goal into tangible steps that need to be taken to achieve the goal. 2. Make certain that you really want the goal. Ask yourself, "Do I really want this goal? Will this goal give me a better life?" Answering these questions will give you more drive to achieve your goal. 3. Speak up. You should not keep your goals to yourself. Sharing your goals can help you get the support you may need from others. Some people are concerned with telling others about their goals because they are worried they will fail. However, telling others means that you are more likely to achieve your goals either with their support or in-spite of them. 4. Write down your goals. This strategy is advisable for those who have a long list of goals. After writing them down, review them regularly. You may also want to keep them handy to keep you motivated. You have to discipline yourself to stick to what you have written. Do not just write them and tuck them away somewhere "safe". Its better to keep them where you will see them, try sticking them to the refrigerator. 5. Stay on track and do not give up. Reviewing your goals will help open your mind to see if you are on the right track. While on track, you may have to face challenges that might change the way you see yourself. Never be discouraged. Encountering obstacles is just a test for how dedicated one is to achieve the goals you've set. It will all boil down to you preparing yourself to face anything and doing everything to get to the goal that you have set for yourself. Only you can make it happen. Nothing can stop you if you have set your mind to it and commit to taking action.…
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1 Momma Fit Podcast Episode #65: It's My Life 49:43
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Some simple ways to change your experience in life is to change the way you talk to yourself. The conversations you have with yourself is a direct reflection of your mindset. If you are telling yourself “I am not good enough, I don’t deserve it, or it’s too hard I won’t be successful at it,'' your thoughts, this negative chatter, will create your reality and this mindset will hold you back from having the life you want. I would like to share my story. A story of who I was and who I am today. My results from learning the power of my own thoughts, mindset, and self-talk. As all our stories are unique to each one of us, I hope you’ll find that my story will help you feel free from the stories you hold on to and help you become the person you are meant to be.…
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1 Momma Fit Podcast Episode #64: Reasons why we are not losing weight 21:18
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Anyone that is working on losing weight and creating healthy lifestyle can tell you it takes time, dedication and patience. It also takes knowledge about what does or what does NOT work for you. Which is often discovered through a process of trial and error, which can be a struggle but a good one because than you find out what works for YOUR body. However, sometimes we make some rash discussion when it comes to shedding pounds healthfully. I will discus the reason some are not losing the weight and you may think your doing everything right. Thanks for listening and for more information on this topic, visit here: http://daynadetersfitness.com/momma-fit-podcast-episode-64-reasons-not-losing-weight/…
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1 Momma Fit Podcast Episode #63: Life Goals 19:39
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Have you thought about your life goals? Life goals are the things that excite you, something that you would like to work on and achieve in order to be satisfied with your future and who you become. These could be anything from better relationships, a career advancement, starting a business, to traveling the world, to improving your health and finance. Some are specific, others are more open. However, without at least one such goal in mind, you won’t see much progress in the right direction. Luckily, for you this episode is all about setting those life goals, and ways to accomplish them. I have also included the free Dream and Goals Vision Board for you to get started with. Just download it on this link: http://daynadetersfitness.com/momma-fit-podcast-episode-63-life-goals/ Make sure with this download you write down every reason why you should pursue this goal, and imagine what your life will become because of it. Would you still be the same? Will you live with regret, or relief? Do you think your relationships will be impacted as a result? How about looking ahead years from now and seeing what your life would be like since you chose not to pursue your goal. Would you feel sad, angry, how is it going to impact your lifestyle? Think long and hard about these questions and remember taking a risk, or experiencing failure is part of the journey and will be far less painful than having regrets. Thanks for listening and as always, make sure to subscribe the my podcast to ensure you get the latest episode! Subscribe! iTunes: https://podcasts.apple.com/us/podcast/momma-fit-podcast/id1181724096…
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1 Momma Fit Podcast Episode #62: Why Rest Days Are Important 13:32
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Although many of us may not realize it, rest days are very important when it comes to your overall health and fitness. Our bodies are amazing and can work hard when we want to. But it’s also very important to give our bodies rest, as well. When we take a day off from those hard workouts it gives our bodies time to repair themselves. HERE ARE SOME IMPORTANT REASONS THAT REST DAYS ARE JUST AS IMPORTANT AS WORKOUT DAYS. Rest days allow your muscles time to repair. Did you know that when you’re lifting weights, you’re tearing your muscle fibers? Giving your body proper nutrition (which includes plenty of protein) and allowing it to rest is the best way for you to build stronger muscles. If you work the same muscles multiple days in a row, you aren’t allowing them time to repair themselves and increase in size and could be doing more harm than good. You also may not see the results you’d like because your muscles aren’t being given enough time to heal, and your chances of injury can increase. Rest days help you avoid burnout. We’re putting in the necessary effort to see results but then it happens, we get burned out. Trust me, it happens to us all, me included back in the day. Giving your body a few days off will help you feel rejuvenated and ready to get back to work. Also, make sure you change your workouts up when exercising. I try to change things up a bit and swap out moves or try a different style of working out. If you feel like you’re getting burned out, try change your workouts up a bit. Rest days reduce the risk for injuries. If you work a muscle too often, it has a less chance to recover. This can lead to weak (tired) muscles and in turn potential injuries. Along with this, if you’re over-training certain muscles, your body will utilize other muscles to provide support to your skeletal system. You risk injuring these other areas because they are trying to provide support for those weaker areas that have been over-worked. Over-training can affect our sleep. Are your sleep habits all over the place? Over-training could be the reason. Too much exercise can put your body in a constant state of restlessness or on high alert making a good night’s sleep tough to achieve. A big sign is an increase in your resting heart rate. Taking those rest days can help bring down your alertness and heart rate, which can help get you a night of sound sleep. Make sure to get a good night sleep, it will help heal and recover from those workouts. WHEN SHOULD YOU TAKE A REST DAY? How often you have days off from the gym depends on where you are in your physical fitness journey. If you’re beginning your fitness journey, a good rule of thumb is to rest every third day. If you’re a more experienced athlete, resting once a week is usually enough. But you should try to avoid working the same muscle group multiple days in a row. What constitutes a rest day also varies depending on your activity level. If you’re doing high intensity interval training, or killing it in the gym, a full inactive rest day is more likely needed for your body to fully recover. If you’re workouts have been on the light to moderate side, an active rest day is enough. This could mean going for a long walk, doing some relaxing yoga or foam rolling. Rest days are critical for our mental and physical health. Allowing ourselves rest can help fuel us to the next workout performance. Don’t be afraid to take a day off, they are just as important to our health as a workout.…
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1 Momma Fit Podcast Episode #61: Why We Should Detox 10:23
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Detox. It's one of those popular expressions you hear constantly. A seasonal detox is an effective way to clear your body of toxins, which will also speed up your metabolism and enhance your overall health. Start by decreasing the amount of sugar you consume and keep your foods closer to natural whole foods. When done correctly — that is to say, in a healthy, safe and controlled environment —getting your body clean and healthy can result in a wide range of positive effects. If you are not convinced, yet. These are some reasons, detoxing can help you... 1. They help remove toxins from the body. Whether it be the long-term exposure to toxins (environmental pollutants, cancer-causing chemicals, preservatives, pesticides, heavy metals, and industrial waste) affects our metabolism, behavior, immune system, and leads to disease. They can be stored in tissues and cells throughout the body, including the brain, often for years – holy moly! 2. Doing a detox annually or bi-annually can prevent chronic disease. Environmental toxins are responsible for many cancers, neurological diseases, heart disease, strokes... you name it. Our bodies do have a built-in detox function to deal with these dangers, but those systems are constantly overloaded! Detoxing assists and improves what our bodies are trying to do naturally. 3. Bonus! It can aid in your weight-loss. Toxins can influence the body's natural ability to burn fat, leading to weight gain. Diabetes, heart disease, and high blood pressure are directly linked to weight issues. Detoxing rids the body of toxins stored in fat cells and increases metabolism. 4. It can enhance the immune system function. Goodbye to sickness! A compromised immune system makes us vulnerable to colds and flus, affecting our quality of life and productivity. Regular detoxing helps strengthen immune system functioning and fights off infection. 5. You can improve your quality of life. Our bodies don't function very well when they're loaded with toxins. We may have joint pain, headaches, digestive disorders, sleep problems, and lack of energy. Depression may be eased, and memory may be improved as a result of detoxification. Of course, everyone is different of course and people’s bodies will detox differently. 6. Hello energy! Not only will you have more mental, physical, and emotional energy after detoxing--people also say that they sleep better! 7. It can slow down premature aging. Detoxing rids the body of free radicals and heavy metals partially responsible for aging. Detoxing helps to increase nutrient absorption, including antioxidants and vitamins that help fight oxidative stress. 8. You will experience more mental and emotional well-being. When the body's systems are aligned, a shift also occurs with our mental and emotional states. We can deal with more when we're clear and grounded. We can make better decisions, have a clear mindset, and see things differently. 9. You will be glowing. Nutrition and environmental toxins undeniably affect skin. Detoxing improves acne, and strengthens hair and nails, and gives us a natural, healthy glow. 10. Detoxing will create more of a balance to our body's systems. Our digestive, nervous, and hormonal systems were designed to work together to achieve optimum health. This is what our bodies want to do! When we overload them with toxins and unhealthy foods, these systems don't work as well as they should, and we get sick. If you are ready to learn more about how to unlock the power of food to heal your body and achieve optimal health? You can get The Determined Fitness 7-Day Detox eBook, and get started right away on your mental, physical and emotional clean-up jump start! http://daynadetersfitness.com/determined-fitness-7-day-detox-meal-guide/…
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1 Momma Fit Podcast Episode #60: Change Your Mindset To Break Free From Your Fears 23:27
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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.…
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1 Momma Fit Podcast Episode #59: Self-Care is Not Selfish, It's Needed 11:23
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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.…
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1 Momma Fit Podcast Episode #58: Weight-loss and Weight Gain Goals 17:11
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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.…
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1 Momma Fit Podcast Episode #57: Is Your Environment Slowing Down Your Goals 11:25
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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…
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1 Momma Fit Podcast Episode #56: Holiday Fitness 14:21
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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!…
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1 Momma Fit Podcast Episode 55: Meal planning 101 17:00
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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!…
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Momma Fit Podcast
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1 Momma Fit Podcast Episode 54: Ways To Combat Stress Eating 12:44
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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…
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1 Momma Fit Podcast Episode #53: Ways to Learn More To Become A Leader 13:48
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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…
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1 Momma Fit Podcast Episode #52: What Is Your Fitness Type 12:16
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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…
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Momma Fit Podcast
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1 Momma Fit Podcast #51: The Night Shift and Fitness 20:24
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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/…
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Momma Fit Podcast
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1 Momma Fit Podcast Episode # 50--Part 2: Being Celiac 16:28
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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…
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1 Momma Fit Podcast Episode #49--Part 1: Being Celiac 16:17
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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…
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1 Momma Fit Episode #48: How To Manage Stress And Anxiety As An Entrepreneur 13:33
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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…
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Momma Fit Podcast
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1 Momma Fit Podcast Episode #47: Successful Morning Routine 14:55
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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.…
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1 Momma Fit Podcast Episode #46: Fail and Fail Better 17:25
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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.…
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1 Momma Fit Podcast Episode #45: Why Is There A Weight Gain When You Start A Workout Program? 11:37
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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/…
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1 Momma Fit Podcast Episode #44: Emotional Hunger 25:10
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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…
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Momma Fit Podcast
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1 Momma Fit Podcast Episode #43: Things to Stop Doing When Trying To Lose Weight 22:03
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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…
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Momma Fit Podcast
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1 Momma Fit Podcast Episode #42: What I have Learned in the Last 10 Years of Business 15:37
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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 .…
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Momma Fit Podcast
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1 Momma Fit Podcast Episode #41: Summer Heat Fitness 9:22
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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…
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Momma Fit Podcast
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1 Momma Fit Podcast Episode #40: Fit Travels 17:51
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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…
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Momma Fit Podcast
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1 Momma Fit Podcast Episode #39: Strong Like Momma 12:47
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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…
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Momma Fit Podcast
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1 Momma Fit Podcast Episode #38: What Burns More Calories 23:59
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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…
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Momma Fit Podcast
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1 Momma Fit Podcast Episode #37: Nutrition Hacks For Non-Traditional Working Hours 8:19
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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…
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Momma Fit Podcast
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1 Momma Fit Podcast Episode #36: Working Your Entire Body As A Whole 15:10
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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 .…
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Momma Fit Podcast
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1 Momma Fit Episode #35: Why Quick Fixes Don't Work 19:41
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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/…
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Momma Fit Podcast
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1 Momma Fit Podcast Episode #34: Sleep, Exercise, and Fitness 13:04
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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…
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Momma Fit Podcast
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1 Momma Fit Podcast Episode #33: What Your Body Does When You Yo-Yo Diet 13:08
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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/…
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Momma Fit Podcast
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1 Momma Fit Podcast Episode #32: What Happens To Your Body During Exercise 16:00
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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…
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Momma Fit Podcast
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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…
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Momma Fit Podcast
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1 Momma Fit Podcast Episode #30: Creating Healthy Habits 11:08
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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…
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Momma Fit Podcast
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1 Momma Fit Podcast Episode #29: Changing Your Mindset Will Change Your Body 21:01
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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…
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Momma Fit Podcast
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1 Momma Fit Podcast Episode #28: What is Fascia? 20:49
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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: www.daynadetersfitness@gmail.com…
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Momma Fit Podcast
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1 Momma Fit Podcast Episode #27: 1st Trimester Pregnancy Fitness 14:00
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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…
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Momma Fit Podcast
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1 Momma Fit Podcast Episode #26: What To Eat Pre-and-Post Workout 27:44
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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…
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