This is the Momma Fit Podcast with Dayna Deters. Dedicated to all those moms out there that want to fit a workout in a day, or want to fit in a moment of bliss, or HEYyou want to fit in those skinny jeans! Dayna Deters is the host of momma fit podcast. She is a mother of 2 beautiful girls, a wife, and entrepreneur. Her passion became her profession when she had a wake-up call about 15 years ago. With the support of others and a positive attitude, she was able to overcome the hurdles in her life. This momma strives to wake up and conquer each day to make it better than the day before. Her passion for business and education to others is what drives this momma to be her best version of momma fit.With Daynas background she hopes to help you with your business, health and fitness needs, family time in the kitchen and give you motivation and inspiration to tackle your day. And most importantly, to help YOU fit in your Momma Fit time.


  • Momma Fit Episode #70: How to Get Back Your Motivation

    Momma Fit Episode #70: How to Get Back Your Motivation

    01/10/2020 Duração: 18min

    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 an

  • Momma Fit Episode #69: The Muscle and Mind Connection

    Momma Fit Episode #69: The Muscle and Mind Connection

    22/09/2020 Duração: 13min

    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

  • Momma Fit Episode #68: Childhood habits that influence our adult life

    Momma Fit Episode #68: Childhood habits that influence our adult life

    02/09/2020 Duração: 15min

    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

  • Momma Fit Podcast Episode #67: Be Limitless

    Momma Fit Podcast Episode #67: Be Limitless

    25/08/2020 Duração: 17min

    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!

  • Momma Fit Podcast Episode #66: How to Set Free the Mind to Make Your Goals Happen

    Momma Fit Podcast Episode #66: How to Set Free the Mind to Make Your Goals Happen

    17/08/2020 Duração: 25min

    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 oth

  • Momma Fit Podcast Episode #65: My Life Story

    Momma Fit Podcast Episode #65: My Life Story

    10/08/2020 Duração: 49min

    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.

  • Momma Fit Podcast Episode #64: Reasons why we are not losing weight

    Momma Fit Podcast Episode #64: Reasons why we are not losing weight

    14/05/2019 Duração: 21min

    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:

  • Momma Fit Podcast Episode #63: Life Goals

    Momma Fit Podcast Episode #63: Life Goals

    01/05/2019 Duração: 19min

    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: 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

  • Momma Fit Podcast Episode #62: Why Rest Days Are Important

    Momma Fit Podcast Episode #62: Why Rest Days Are Important

    08/04/2019 Duração: 13min

    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 yo

  • Momma Fit Podcast Episode #61: Why We Should Detox

    Momma Fit Podcast Episode #61: Why We Should Detox

    13/03/2019 Duração: 10min

    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

  • Momma Fit Podcast Episode #60: Change Your Mindset To Break Free From Your Fears

    Momma Fit Podcast Episode #60: Change Your Mindset To Break Free From Your Fears

    25/02/2019 Duração: 23min

    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 peopleTelling yourself that it might not workNot confident about what you knowAfraid of what other people will think or say about youWondering if anyone will value what you have to sayHave 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

  • Momma Fit Podcast Episode #59: Self-Care is Not Selfish, Its Needed

    Momma Fit Podcast Episode #59: Self-Care is Not Selfish, It's Needed

    11/02/2019 Duração: 11min

    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

  • Momma Fit Podcast Episode #58: Weight-loss and Weight Gain Goals

    Momma Fit Podcast Episode #58: Weight-loss and Weight Gain Goals

    02/01/2019 Duração: 17min

    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 w

  • Momma Fit Podcast Episode #57: Is Your Environment Slowing Down Your Goals

    Momma Fit Podcast Episode #57: Is Your Environment Slowing Down Your Goals

    23/12/2018 Duração: 11min

    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

  • Momma Fit Podcast Episode #56: Holiday Fitness

    Momma Fit Podcast Episode #56: Holiday Fitness

    04/12/2018 Duração: 14min

    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 for listening and take care of yourself by giving yourself some YOU time!

  • Momma Fit Podcast Episode 55: Meal planning 101

    Momma Fit Podcast Episode 55: Meal planning 101

    14/11/2018 Duração: 17min

    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 th

  • Momma Fit Podcast Episode 54: Ways To Combat Stress Eating

    Momma Fit Podcast Episode 54: Ways To Combat Stress Eating

    19/10/2018 Duração: 12min

    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:

  • Momma Fit Podcast Episode #53: Ways to Learn More To Become A Leader

    Momma Fit Podcast Episode #53: Ways to Learn More To Become A Leader

    02/10/2018 Duração: 13min

    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

  • Momma Fit Podcast Episode #52: What Is Your Fitness Type

    Momma Fit Podcast Episode #52: What Is Your Fitness Type

    21/09/2018 Duração: 12min

    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 myse

  • Momma Fit Podcast #51: The Night Shift and Fitness

    Momma Fit Podcast #51: The Night Shift and Fitness

    27/08/2018 Duração: 20min

    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!

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