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Momma Fit Podcast Episode #45: Why Is There A Weight Gain When You Start A Workout Program?

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...


Momma Fit Podcast Episode #44: Emotional Hunger

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....


Momma Fit Podcast Episode #43: Things to Stop Doing When Trying To Lose Weight

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...


Momma Fit Podcast Episode #42: What I have Learned in the Last 10 Years of Business

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...


Momma Fit Podcast Episode #41: Summer Heat Fitness

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...


Momma Fit Podcast Episode #40: Fit Travels

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...


Momma Fit Podcast Episode #39: Strong Like Momma

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,...


Momma Fit Podcast Episode #38: What Burns More Calories

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...


Momma Fit Podcast Episode #37: Nutrition Hacks For Weird Work Hours

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...


Momma Fit Podcast Episode #36: Working Your Entire Body As A Whole

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...


Momma Fit Episode #35: Why Quick Fixes Don't Work

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...


Momma Fit Podcast Episode #34: Sleep, Exercise, and Fitness

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...


Momma Fit Podcast Episode #32: What Happens To Your Body During Exercise

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...


Momma Fit Episode #31: Mommy Guilt

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...


Momma Fit Podcast Episode #30: Creating Healthy Habits

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...


Momma Fit Podcast Episode #29: Changing Your Mindset Will Change In Your Body

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...


Momma Fit Podcast Episode #28: What is Fascia?

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,...


1st Trimester Pregnancy Fitness

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,...


Momma Fit Podcast Episode #26: What To Eat Pre-and-Post Workout

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...


How To Efficiently Work From Home With Kids

If you work from home and your kids stayed home in the summer, you probably had some mixed feelings. You LOVE being around your children – one of the perks of working from home is close proximity to the family – but you probably equally love the office-like silence you were accustomed to throughout the school year. This option of keeping your child home also largely depends on the age of your children. There's a vast difference between working under the same roof with a first grader (that...