Momma Fit Podcast

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.findmeglutenfr

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-

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

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.

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 ho

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 exe

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 po

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

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.

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 informati

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

Best part of Mother’s Day: spending it with my mom. My mom is a superhuman. For this episode of Momma Fit, I want to wish you a Happy Mother’s Day and I dedicate this episode to those that need to know that you’re enough. That you can do anything with the right mind-set, you’re a strong momma, and taking care of yourself is not a bad thing. Realizing that your kids are your world and being that positive role model does take steps to get there. It is a process. You want to be a happy, healthy mom for your children, am I right? Then “live the life so they can learn the way.” I hop you had a great Happy Mother’s Day and thanks for listening! If you want more information on Dayna, visit: www.daynadetersfitness.com

If you want to lose weight, and you want to do so in the fastest way possible, what’s the best strategy?Is it hours on the treadmill?Sprints up a hill?Could it possibly be squats and bench presses?Or a mix of both worlds, functional fitness? In today’s episode, I’m going to break down the difference between each contender and let you know which type of exercise will give you the most bang for your buck!Here are the three contestants that I will be talking about: Cardio: Pretty much anything with relatively low intensity that you can do for a prolonged period of time that elevates your heart rate. Regular aerobics, going for a 3-mile jog, zumba, running on a treadmill for an hour, using the elliptical for twenty minutes, etc.Functional Interval Training: When you decide to run, bike, use the rowers, functional fitness, etc. with varying rates of speed and intensity with some resistance training. Fast movement (sprints, functional plyo moves, rowing for 50 seconds) followed by 30 seconds of light core, or flex

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

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

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

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

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/c

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 flow2. Eliminate metabolic wastes3. Eliminate heatAs a result of trying to make all three of those things happen, in this weeks episode I will talk about all the benefits and why these three things happen to make a big impact in our body. Thanks again for listening and leave a comment or review if you loved this one! For more information on Dayna, visit: www.daynadetersfitness.com

Mommy guilt is an equal-opportunity affliction. It can strike whether you’re 20 or 40, stay at home momma or running your own company. This is one thing that you want to check to make sure if it’s keeping you balanced or going to the extremes.Why is there such a thing called MOMMY GUILT? And Why didn’t anyone warn me??I will say that I have spent a lot of time convincing women that they deserve to feel good about themselves so that they can gain more self-confidence. I look at a mother who is so wonderful and kind and good and wonder how she could not feel she deserves happiness, love, and confidence… how she could keep making self-destructive choices in her life because she unconsciously thinks that’s the best that life holds for her.You might need to do some pretty deep digging to discover the root of your guilt and your lack of feeling deserving, but it’s the only way you’ll stop the cycle for yourself and your children.Let me be bold with you! There should be no guilt for nurturing your needs.It is not se