Momma Fit Podcast

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

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

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!

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!

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.

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.

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/

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

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.

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/

Have you ever had that feeling that want to do something but the thought freaks you out? But maybe…you are getting to that point where you’re ready to act? But that action leads you to keep finding excuses to delay starting because of fear? This could be because you’re: Comparing yourself to other people Telling yourself that it might not work Not confident about what you know Afraid of what other people will think or say about you Wondering if anyone will value what you have to say Have you ever felt this way before? I know I have – MANY times! Every single one of these thoughts and feelings is driven by fear – your mindset around fear – and your mindset is something you can shift if you’re dedicated to understanding why you feel a certain way at any given time. But taking time to practice this, will weaken the fear and make your wants much stronger. When I talk about breaking through fear, I don’t mean that I don’t (or that you won’t) still feel those feelings: fear and a lack of confidence; but now I’m able to (and you can, too) embrace the fear that causes those feelings and breakthrough it as a result. If you are wondering how to get through this and break free from your fear-- I will be going over many ways to embrace your fear, practice healthy ways to weaken the fears, and break free from what is holding you back in this episode.

Unless you’ve been under a rock or maybe a pile of never-ending laundry for the last few years- you’ve probably heard of the term “self-care”. We all need it, but rarely do we take it. This word can mean different things for different people. For some- it’s going to get a massage. For others it’s just a few hours of alone time to read that book that’s been on your end table for the last six months or like me a full year collecting dust. If you’re an extrovert and ‘refill your tanks’ with the energy of those close to you, it can look like scheduling that much-needed coffee date with your best friend. What do I like? I love to wake up an hour or so before my husband and two kids so I can get my workout in peacefully. It’s that simple. Starting my day off with that hour to myself is one of the best things I can do for myself, and therefore the people I care about. I also feel my best when my body is healthy. I usually LOVE taking walks (when it's nice out) at lunch during my break to get a little exercise and some deep breathing going. If I’m in need of some extra mental clarity during the winter I will use the treadmill to get some extra steps in and get re-energized. Another thing I make sure to do to prioritize my own self-care? I ask for help. My hubby is great at helping when I ask, which is sometimes all I need. He also knows when I need a break (usually when I start yelling at the kids...lol). Mom life happens and we all have our moments. I think we should all be able to agree that self-care is not selfish… it’s necessary. My advice? Let the guilt go. It is not serving you- it’s impairing you. Tune out the negative voices and focus on yourself, because when you do that and you’re overflowing with self-worth and confidence- everyone wins. And that certainly doesn’t sound selfish to me.

Not everyone has the same goals, and therefore no two goals are ever going to be approached in the same way! So today we will tackle the two very common (but different) goals in fitness: weight gain and weight loss. Keep in mind that these are general recommendations; there are many ways to accomplish a goal. But these are good places to begin with if you’re just starting out! Ready to jump in? Let’s do this! What you will learn in this episode: Weight-loss: 1. Eat more veggies and cut down on other carbs (pasta, rice, potatoes, whole grains, legumes, couscous, bread). Not saying that all carbs are bad, they are great in combination with other food groups! But too many at once, can do more harm than good. 2. Exercise More. You still might be someone that needs a little bit more physical activity in order to get into a negative energy balance, if you work workout roughly for 20-30 minutes a day, and not seeing a difference than maybe add another 10 minutes to your routine. Weight Gain (aka, muscle gain): 1. he way to create this stimulus is through intense and consistent resistance training. Once it’s in place, you’ll need the right amount of protein and calories to support the growth. 2. Don’t do as much cardio as you would for losing weight. And support human-growth-hormone production by getting adequate sleep and optimizing your nutrition and fitness. For more help on this, visit: www.daynadetersfitness.com Ideally, you’ll want to combine both diet and exercise for a one-two-punch combo to maximize your efforts.

If you’re lagging behind on working towards your goals or find yourself losing speed on progress, it may be time to take a step back and observe your surroundings. The answer to any stalling could just be your environment. Pay attention to your surroundings, from the environment to the objects and foods and people that are in it. If none of these align with your lifestyle or goals, then it’s time to make a change. See how doing so affects the way you think and feel. Thanks again for listening, for more on Dayna Deters go to www.daynadetersfitness.com

Tis the season for emphasizing quick, functional workouts with the busy holiday festivities. This time of year, we’re also flooded with (lame) articles about how many miles you need to jog to “run off those holiday treats.” Let’s be real, people mostly love the holidays because of the food! But I did want to give you a friendly reminder that you don’t need to “exercise away” any of the holiday treats and it doesn’t really work like that anyway. It’s not like you get on the treadmill and a box of fudge magically disappears. I wish, right?! I like a grand scheme of things approach: sticking to a routine over the long haul so you aren’t too behind when it comes to the 1st of the year. This episode will give tips to keep you healthy, and less stressed throughout this busy season! Also, one big announcement will be hitting soon for a BIG freebie! SO stay tuned to my website at www.daynadetersfitness.com. Thanks for listening and take care of yourself by giving yourself some YOU time!

If you ask me to choose one single strategy to help you reach all your wellness/fitness goals, I wouldn’t hesitate. I would tell you: Meal Prep. WHY IS MEAL PREP A BIG DEAL? Meal prep is key to a healthier living practice, not only will it help you shed some LBS but also help you with stress of making food when your kiddos are STARVING.... In short, meal prep is about preparing ingredients or entire meals ahead of time so you can spend less time cooking and more time nourishing. Meal prep makes it possible for you to eat well and reach your goals. Without a consistent meal prep practice, you’ll find yourself struggling to make healthy happen. Yes, meal prep takes time, but consider it invested time. Because the busier you are, the bigger the return when you make prep a consistent practice. Pick and day and keep that date for yourself and the kitchen. Start small by adding one meal at a time for prep-- If you are starting out. If you overwhelm yourself than you may not even do it, be realistic. I share my tips that help me when it comes to my meal prepping, and when I find most helpful. I also mentioned, that I have a FREE 30-Day MOVEmber Challenge that started November 1st, and you can still join for FREE! Free workouts you can do everyday! You can join here: http://daynadetersfitness.com/30-day-movember-challenge/ And lastly, here is another rescource you can check out for meal prepping and get some free FIT recipes: http://daynadetersfitness.com/meal-prep-ideas-dayna-deters-fitness/ Thanks again for listening, come back soon!

We all deal with being overloaded at work, dealing with family drama or heck, even a messy house (well, maybe the messy house is often). It’s times like these when stress eating strikes and, eventually, it can ruin hard-earned weight loss or healthy eating progress. While those sleeve of girl scouts’ cookies, jar of peanut butter or bag of chips may help you feel better in the moment, it isn’t likely to have a lasting, stress-relieving effect. Most likely the opposite and then a different habit may strike. Luckily, there are many proven ways to combat the urge to eat when life gets demanding. Here’s what I recommend to my clients when stress-induced eating becomes a struggle, and these tips work not only for my clients but also myself when the times get stressed! If you want more information on Dayna, visit: www.daynadetersfitness.com

We women are often blocked when it comes to asking for what we want. This holds true even when it comes to asking for additional training at work. Maybe you were taught to be polite and to go for what you want – but only if you weren't too demanding? As women ... how do we best to conform to that? Ring a bell? No matter what skill or new tool I am working on, I am becoming a more empowered of a leader when I ask for support ... and influence others based on what I've learned. Improving our skills and being exposed to new ideas not only makes us better at our jobs but makes us happier and more engaged at work and life. This is also true if you are struggling on the work-life balance beam. I totally understand that it can be tough to find the time and resources for anything that seems selfishly just for you, let alone for your own personal development (If you are a parent, I get it... it is tough!). But I encourage you to stay the course, tap into your wants – and then go for it! In this episode I will help you with some simple tips to keep you on track to being a leader, but one pre-requisite is: give yourself permission. Thanks again for listening, come back next week for more! For more information on Dayna Deters, visit: www.daynadetersfitness.com

How to pick the right workout or fitness regimen for you and your life. We all have different seasons and picking what works in that season that will work for you. I feel like fall starts a new year, if you are the age of having young children than this is your time. Even if you are not that age, anytime is a good time to start a healthy lifestyle change. If you are one that struggles with getting fit, and healthy maybe a group like setting will work for you. Question: What type of style do you like while working out? One-on-One, Group setting or on your own? Something new for me this year, is that I became an owner of Integration Fitness in Waite Park. I saw the need for people wanting more group-like setting workouts. It has been very fun learning from others and getting to start something new. Some of the things I have been learning along the way about group training is the friendship that are being made within the gym, more support for each other and when someone is having a bad day there is more than myself that can lift that person up. Some great things that come of out a group setting is the accountability piece, there is always someone asking where so and so is if they miss a workout. -More accountability within the members -Which means people are getting more results -Cheaper than training, if you are looking to save some money than this is a great choice. -Structured workouts with a trainer, and the ability to work all muscle groups in an hour. Which means you’re creating a balanced body, less injuries. -in a group setting, most people push themselves out of their comfort zone which equals more results! A Win-Win! If you are not the type that likes to work with a group, but still need the direction from a personal trainer than the one-on-one training might be the best choice. If you have injuries, brand new to working out, or have physical limitations, then working with a personal trainer by yourself would be the best choice. If you need more help on proper form or wanting to get stronger in certain areas again the one-on-one would be best. What ever fitness type you are find something you like that makes you keep moving. Don't worry about what others are doing, do what works for you and your time frame. Just make sure to move. Lastly, if you need help with getting started, I'm offering a discount to any of my listeners that starting September 24th, I will be starting a new GET FIT AND LEAN BEFORE 2019 Challenge at Integration Fitness and on my online training program (GET LEAN discount code for $10 off monthly). If you need more information contact me and I will get you the details! www.daynadetersfitness,com

Whoever invented the concept of “breakfast, lunch, and dinner” deserves a hearty handshake from anyone who has ever tried to get their nutrition under control while working the night shift. After all, a little structure — be it three squares daily (and maybe a couple snacks), goes a long way toward giving us the right foods at the right time to help us reach our goals, whether it’s weight loss, performance, or plain ol’ good health. Unfortunately, this can be a problem with setting goals and keeping them. But I have some tips to help you out and shoot for those hard to reach nutrition goals. I also understand when and how much to eat gets confusing quickly, and if you don’t sleep 7 or 8 hours at night and stay awake during the day it can be super stressful when you are told to eat at a certain time. These type of schedule are either the night shift, the swing shift, the 24-hour shift, or some other terrible shift your employer has devised to torture you… If you’re among the listed above, this episode is for you! For more healthful meals and snacks to prep for your week of work, visit my website at: www.daynadetersfitness.com/recipes/