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 wor...
Jun 01, 2018•18 min
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...
May 14, 2018•13 min
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...
Apr 26, 2018•24 min
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 ...
Mar 28, 2018•8 min
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 a...
Mar 09, 2018•15 min
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’v...
Feb 18, 2018•20 min
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 enoug...
Feb 11, 2018•13 min
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...
Feb 04, 2018•13 min
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 resul...
Jan 28, 2018•16 min
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 ...
Nov 19, 2017•16 min
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 s...
Nov 15, 2017•11 min
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 thoug...
Nov 03, 2017•21 min
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 a...
Oct 18, 2017•21 min
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 gre...
Oct 01, 2017•14 min
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. en...
Sep 17, 2017•28 min
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...
Sep 11, 2017•14 min
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 fro...
Aug 06, 2017•14 min
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 ...
Jul 30, 2017•13 min
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...
Jun 25, 2017•14 min
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 shoul...
Jun 09, 2017•10 min
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 Ready 2. How To Consider ...
May 21, 2017•15 min
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 thei...
May 07, 2017•14 min
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 al...
Apr 20, 2017•11 min
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 ma...
Apr 09, 2017•17 min
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 learne...
Apr 02, 2017•24 min
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
Mar 21, 2017•12 min
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 rule...
Mar 16, 2017•20 min
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 completel...
Feb 26, 2017•13 min
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...
Feb 22, 2017•11 min
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. Seuss I get it, I also do it time-to-time (especially when my baby is sick, and I get no sleep from the night be...
Feb 12, 2017•20 min
