Momma Fit Podcast

How do you actually set your goals? Start thinking about the big picture. Changing poor lifestyle habits is rarely easy, especially if they comfort you, as smoking or overeating do for many people. You need a strong vision of what you want to achieve in order to succeed.What you will learn in this episode: 1. How to Commit– Allow yourself three to four weeks is all the time you need to make a habit automatic. If you can make it through the initial conditioning phase, it becomes much easier to sustain. A month is a good block of time to commit to a change since it easily fits in your calendar.2. Make it Daily – Consistency is critical if you want to make a habit stick. If you want to start exercising, go to the gym every day for your first thirty days. Going a couple times a week will make it harder to form the habit. Activities you do once every few days are trickier to lock in as habits. Believe me, this is a goodie and works! 3. Baby Steps – Don’t try to completely change your life in one day. It is easy to

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 list

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 rol

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 yo

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 quali

If you work from home and your kids stayed home in the summer, you probably had some mixed feelings. You LOVE being around your children – one of the perks of working from home is close proximity to the family – but you probably equally love the office-like silence you were accustomed to throughout the school year.This option of keeping your child home also largely depends on the age of your children. There's a vast difference between working under the same roof with a first grader (that is the age of my daughter, and it worked since she is pretty independent) and sharing a household during the workday with kids in middle or high school.So if you are unsure, and possibly feeling a bit overwhelmed with this decision, and wondering how you're going to work efficiently without being nominated for worst parent ever, here are some strategies that may help.For more information on Dayna, visit: www.daynadetersfitness.com

I'm all about the non-scale victories when it comes mind health and finding the true results from eating healthier--more balanced meals, and working out. While most are concerned with the scale and how many pounds have been lost, because let's be honest, it is something we have always used to gauge our results while dieting in the past. But how I gauge people's results are non-scale victories because they are the keys for motivation and proof of progress. While people's weight loss may stall from time to time (and for good reason), non scale victories will not. So that is why it’s important to identify and focus on those non-scale victories. They will reward you more than the scale, and here is why and I will explain more in this episode: Non Scale Victories: Here’s why the scale may let you down. You don’t always lose body weight because body weight is a poor measurement of progress. Body weight DOES NOT equal fat loss. You can be losing fat and the scale may not budge for a number of reasons:1. Water

Our lives are stories that we constantly invite others to help us create, share and live. Our story is the meaning of our lives, that makes up experiences that shapes the truths we come to believe. We all have our own journey which lead to many different paths in life, but one thing for sure is that everyone's story is as important as someone else's . There is the need to find the real meaning of life for us all. This journey we call life, we are all it together, for sure, but we go through our own ordeals, happiness, and situations that make us who we are. The stories we have to tell uncovers our roots....who we are inside. Who are you and what can you share to help someone else out in their journey? As always, thanks for listening. To get more on Dayna Deters, visit: www.daynadetersfitness.com

We all have a bad habit or two we could stand to lose, but habits are hard to break. Whether your bad habit is procrastinating, over eating, abundance time on social media, or any other one you want to change, here are some tips to help break free of negative behavior patterns.In this episode we will cover:1. How changing some simple wording will change the way you think about your habit.2. How to weaken habit, and make positive thoughts become the stronger so you can say goodbye to those bad habits. 3. How to take back your power and take control of your life. Thanks again for listening and please share with your friends! For more information, visit: www.daynadetersfitness.com

Have you ever noticed that two people can experience the same event but react in totally different ways? I sure have. And that reaction makes all the difference in the world.In life, attitude is everything; it is what shapes our beliefs and our desires. Harsh times will occur throughout our lives, but it is up to us how we interpret them. We are always in control of our emotions despite any given situation.In this episode I speak about how my past eating disorder was not something anyone should have to go through, but with the many gifted lessons I received out it, made me the person I am today. In this episode you will learn: 1. No matter what we go through, we can change the reactions to our thoughts.2. Simply, our reactions are just our fleeting thoughts. 3. With daily positive feelings, your negative thoughts will weaken.4. Learning the reason of your reactions.For more information about Dayna, visit: www.daynadetersfitness.com

When discussing running, one common question I get is “How do you become a runner?”For one, there is no one size fits all runner, you don’t have to have a fast pace to be a runner. If you put the work in and push yourself on a regular basis that is considered harder than your normal walking pace, than you are considered a runner. And don’t let anyone ever tell you otherwise.Here are some Pre-Runner Tips, that you will learn from this episode: 1. Make Sure Your Body Is Ready2. How To Consider Yourself a Runner3. How To Find the Shoes that Work For You4. Finding the Right Surface For You, and Race That Fits Your Wants. Most of all do it for FUN and maybe bring a buddy with you! To get more information on running tips, visit: www.daynadetersfitness.com

You all know the quote, "You don’t know what you’ve got until it’s gone," right? You’ve heard the saying, or you have actually said it. It’s easy to take for granted things like the ability to walk, crawl, see, smell, and hear. My husband, Rusty Deters had joined me on this episode because it is super important that you don't rush the process but trust it. We both work in the fitness industry and we wanted to stress the importance of this topic because there are too many people giving up on their goals because it takes to long or it is too hard. But as our strength continues to grow, our body continues to look better and move in new ways. During the journey our confidence shoots through the roof, which also makes it important that we remain level headed. During your journey the need to remain humble to your body’s gifts. Be thankful for the abilities you have harnessed through honest, consistent, old-fashioned, grind-it-out work. Trust YOUR journey, be PRESENT in YOUR journey, because that is the best trail t

We all need exercise to be healthy. Muscles need to break to become strong. Do our hearts and minds also need break to become stronger? When we limit our mind, it limits what we can thrive. We are more than what we think we are. We gain resilience with practice by striving, failing, and getting up again. It’s how we build emotional muscle. Sure you can cry, share your humiliations with a trusted someone, then get back up and take the next step. Being courageous feels scary and good. But don't allow that to hold you back, those moments are suppose to build you stronger. When we open up the world one step at a time, and it can be scary and but also thrilling. The colors are brighter at the edge of your comfort zone.I'm learning that fears are just false alarms, and to overcome them we need to be stronger than storm. What you will learn in this episode:1. So much is possible, and I will give you tips on what you can achieve. 2. Don't let others limit you. 3. You have to ignore the doubt ad worry.4. What you can

When I launched my first business, I thought I was challenging myself in completely new ways. My background as a health educator didn’t prepare me for tasks like drawing up a business plan, building a website, or marketing, blogging, and consulting other businesses. As it turned out, though, an entirely different aspect of my life did prepare me for the experience of raising kids.If you’re a mom or business owner who’s dreamt about starting a new business or vise versa, these 10 observations may encourage you to take the plunge and keep at it:Topics this episode will go through: 1. No amount of research will prepare you.2. Mistakes are 100% guaranteed.3. Expect earfuls of unsolicited advice.4. You can’t always be perfect.5. You work 24/7, and there’s no guarantee of success.For more information visit: www.daynadetersfitness.com

Super girls grow up feeling secure in themselves. They learn to take action, express their feelings, and acknowledge the feelings of others and the thoughts of others in a caring way. They make positive choices about their own lives and doing positive things for others. Super girls feel good about themselves and grow up with a “can-do” attitude. Of course, strong girls may (like all of us) have times of insecurity and self-doubt, but these feelings aren’t paralyzing because the girls have learned to work through their problems. No matter what is thrown at a super girl, they have the tools to navigate through life and still enjoy the journey they are lead on. What is this episode about? 1. Encourage your daughter to pursue a passion, whatever that may be. 2. Let her have a voice in making decisions, within reason! 3. Identify the values most important to your family. 4. Encourage her to solve issues on her own rather than fixing things for her.5. Much more info, you need to listen....For more information about

HUGE announcement, that I'm only sharing with my friends on this podcast. Something I have been working on for the last few months and some helpful tips and tricks on how to accomplish this goal for yourself. Listen for yourself and share with your friends, this project will be release next week. Stay Tuned! Be sure to check out my website for further information at: www.daynadetersfitness.com

There’s a boatload of reasons traveling sabotages even the most disciplined person’s eating and fitness habits. Your schedule is disrupted. You’re surrounded by gobs of unhealthy food in the airport. Your dumbbells are replaced by clunky suitcases on wheels.But here’s the thing: If you learn to recognize these potholes—and avoid them—you CAN actually return from your next trip leaner, healthier and more motivated than when you left.So grab your bags and luggage. It’s time to learn the new rules of the road—the Determined fit way.This happens and there are tips to get you on track before you go on vacation, in this episode we will discuss:1. I will help you with your traveling day with healthy tips and tricks.2. What you can do when you leave on your jet plane.3. Tips on what is best when you need help putting your workouts together while traveling. 4. Yes, these come up….Workout Excuses—I’ll help you conquer them!5. This episode will give you ideas on how to eat and drink without feeling the bloat when you co

Are you always waiting for the time to be right?Are you waiting for the moment you feel you have all of the puzzle pieces?Are you waiting for the phase when you have more time?Or are you going to keep waiting, all the while feeling bad about not doing anything?When you chase perfection, you set yourself up for disappointment, and all too easily it is used as a form of procrastination.There's never a perfect moment that you will feel completely ready for anything. Many people never completely feel capable, have enough time and energy to achieve their goals. And most are terrified of failure, looking foolish, and letting others down. In this weeks podcast, I will talk about one of my issues that I constantly work on. I'm not perfect, and nor will I ever be. Life is a work in progress and that is how we should live. What you will learn in this episode:1. How and why it's OK to give yourself permission to fail. 2. Why you need to set boundaries. 3. When it's OK to say NO, instead of always saying YES. For more in

When it comes to honoring anything in your life consistency is key.And it’s one simple secrets to success, and I find many of my clients—and many of you—struggle with. Old habits die hard and when stress gets high or we out of our scheduled we revert to the familiar. This is why it is imperative that you stay mindful of your end goal (new healthier behavior) and don’t get lulled back to sleep (past habitual behavior).Remember; change takes time and diligence. What often happens is that we fail to give ourselves the time and space that is necessary to create new habits that result in lasting change.Many of my clients also find that the more changes they want to make, the harder it is to keep them. So, how can you make commitments and consistently honor them to create lasting change? Listen to today's episode to get some helpful tips on keeping yourself consistent and finally conquer your goals! What you will learn from this episode:1. How to take your power back and finally conquer your goals. 2. Take control

In this week's podcast, I talk about self-esteem, and how to improve on it. In many situations, it starts in the morning when we look at ourselves in the mirror and we become our own worst enemy. I will help you discover ways to help you, LOVE YOU, and put an end to our own self-judgement. “Today you are You, that is truer than true. There is no one alive who is You-er than You.”― Dr. SeussI get it, I also do it time-to-time (especially when my baby is sick, and I get no sleep from the night before). But no matter what, it seems to be true: We compare ourselves to others and then judge ourselves for what we are doing (or not doing). We want to know how we are stacking up. Unfortunately, this habit can lead to a lack of self-esteem. If you want to start loving yourself and put a STOP to this love-hate relationship you have going on, than listen to these helpful tips in today's episode. What you will learn from this episode:1. How to end self-criticism, for good. 2. How to let go of your ego, and free your mind