Tag: abby keyes
December 7, 2017

The Key to Abs

What if I were to tell you that to get strong abs, you must first master breathing? Specifically, you have to get better at exhaling. Most of us are dysfunctional when it comes to breathing. This affects our posture and we get stuck in a state of hyperinflation (hyperextension) that we can’t get out of. Sounds kind of silly right? If you are reading this, you’re still on this earth. So, you must be doing something right when it comes to inhaling and exhaling air. 🙂 Starting any ab exercise in a hyperinflated “stuck on the inhale” state makes it less effective. If you aren’t in the right starting position, your core exercises aren’t working as well as they could. I can hold a plank with poorly engaged abs for several minutes. But a plank in a better starting position is a whole different beast.          … read more »

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May 2, 2017

Why I Broke Up With Paleo

In my early stages of learning to eat healthier, I started the Paleo diet. I went cold turkey and adopted this as my new healthy. I was so into it! People would often get in touch with me to help them in their Paleo journey. I still seem to carry around the Paleo Girl title.   If you aren’t familiar with Paleo, here are the very basics: Remove dairy, grains, processed foods, sugar, and legumes. Your diet revolves around protein, fruits, veggies, nuts, and seeds. I’m not writing this to persuade you one way or the other. I have had several conversations about this recently, and I want to share my experience because it applies to many restriction-based plans. Keep in mind that we’ve all got a unique path and mine may not look the same as yours, but I hope there are some useful nuggets here for you. I… read more »

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back in the box
January 21, 2017

Meal plan ebooks

“I want to eat healthily but I don’t know what to make.” “I don’t know how to cook.” “Healthy food tastes so boring.” “My life is so busy I don’t have the time to cook healthy.” “My kids won’t eat the healthy food I make.” Can you relate to any of those statements? Maybe all of them? That used to be me. I went from not knowing what to make, to trying to pick the “right thing” and hating it. Then attempting to make advanced meals that were time consuming,  caused me stress, and ended up tasting awful anyway. I would buy fresh produce to watch it rot.  How frustrating. I’ve learned a lot since then. Like how to make nutritious, good tasting food that the whole family will like. Meals that aren’t complicated or time-consuming. And how to plan well so I no longer have wasted, unused food or… read more »

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December 9, 2016

Q&A Barefoot Fitness Nutrition Coaching

Make changes that last a lifetime. Barefoot Fitness Nutrition Coaching Q&A:  Get your questions answered Barefoot Fitness now offers nutrition coaching with the Precision Nutrition ProCoach program. Our nutrition coaching helps you make important changes to your eating habits and lifestyle choices, so you can improve your health and get the body you want. With personalized help from us, you’ll overcome challenges that have stopped you for years and get in the best shape of your life — for the rest of your life. Q:  What is this program about? A:  Barefoot Fitness Nutrition Coaching is a 12-month body transformation program that guides you through important, sustainable changes in your eating and lifestyle habits with help from an expert coach.  The Precision Nutrition program has been tested with more than 45,000 people, who’ve transformed their bodies and health profiles in amazing ways.   Diet and exercise fads come and go…. read more »

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back on track
August 15, 2016

My Top 2 Skills to Get Nutrition Back On Track

By: Abby Keyes I love summer.  After long South Dakota winters, we finally get sunshine and warmth.  But it always fiddles with my nutrition habits.  Bonfires, grilling out with friends, and days at the lake.  I enjoy it all.  But it also means s’mores, cocktails, and snacks.  To get back on track I have two, never-fail-me nutrition skills that I always use.  They helped me get and stay lean. I was once confused, overwhelmed, and unsuccessful with nutrition.  You can see more about it in my Perfect Diet blog.  I tried elimination diets and many forms of all-or-nothing plans.    When you are relying on rule-following only, it is hard to make anything stick long-term.  You may find yourself getting caught up on the little details. “I only eat sweet potatoes on workout days.” “Can I eat lentils?” You’re measuring every bite, counting every macronutrient, or taking an outrageous amount… read more »

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July 19, 2016

July ’16 Member of the Month Angie Davis

Congratulations to our July Member of the Month, Angie Davis!  Angie is pictured with the Cadre of her second GoRuck Challenge after earning patch. Angie’s Story “My adventure with Barefoot Fitness began in April 2015.  I’ve gone to other gyms off and on my entire life, have always been active – hiking and playing tennis – so hey, what did I have to lose?  Little did I know, the Watertown BF instructors were going to turn my life upside down!! After my free week, I was hooked!  I kept going back – this was different from the other gyms I’ve been to.  This is a support group, a group of friends – not a bunch of people who make you feel self-conscience for putting forth your best effort.  The instructors were nice, helpful, and actually wanted to see you succeed. It didn’t take long to notice the little things – it… read more »

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June 28, 2016

June 2016 Member of the Month- Greg Albrechtsen

The June member of the month is Greg Albrechtsen of Spearfish!  His results during the fat loss contest were amazing!  He and his wife, Mary Beth, are perfect examples of living an active lifestyle.  Congrats Greg! “I had reached a plateau in my level of fitness and weight management.  I had been going to another local gym and cycling a lot. I was making very small gains and becoming so bored with the workouts, motivation was pretty low. After doing some “Googling” I found Barefoot, read a few of the stories and decided to give it a try.  I’ll be honest, after the first day I wasn’t totally hooked.  The workout was very different than what I had been doing. It was very different than anything I had ever done. Because I got a full week for free, I really wanted to give it a go. Besides, there’s an old saying… read more »

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May 18, 2016

May 2016 Member of the Month- Elicia Holien

Congratulations to the May 2016 Member of the Month, Elicia Holien! Elicia has been a member for 3 years. She has been an inspiration to so many people. In those 3 years, she has spent just as much time (if not more time) working out pregnant than not pregnant. Amazing right?! And now is a busy mother of 3 kids, 3 and under. She has been a continuous example of determination to be the best version of herself. “Three years ago, I found out I was pregnant with baby #2. Despite a very “average” weight gain with my first, I had just spent the past 10 months struggling with post baby weight loss. I had finally reached my pre-pregnancy weight (still not where I wanted to be) when I found out I was pregnant again. I made a decision. I wanted to come out the other end of this pregnancy not struggling… read more »

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March 18, 2016

March 2016 Member of the Month-Tara Johnson

Congratulations to our March Member of the Month, Tara Johnson!  Thank you Tara for your commitment! I have always been an active person.  When I was younger, I loved being outside riding horse and just anything that pertained to being outdoors. When we moved to Watertown, I never really found that fun active thing that I loved to do as much as I loved to horseback ride. I tried all the fun fad things to do, then started running. I found that running was my escape. When Abby stopped by the salon I worked at, a few of us girls decided to give Barefoot a try. I was instantly hooked. I have been a member since the Watertown location opened.  I have never been as strong as I am today. It makes everything in everyday life easier. It’s an awesome stress reliever and I look forward to the workouts.  The… read more »

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Will Lifting Weights Make You Bulky
November 19, 2015

Does Lifting Weights Make You Bulky?

“Does Lifting Weights Make You Bulky?” Incorporating strength training into exercise for women is becoming more common all the time. Even with the growing popularity of strength training, this is still a question I get asked on a fairly regular basis. The term “bulky” is relative. We all have different body types. Our individual bodies gain muscle and retain and/or lose fat differently. We each have individual preferences for how much muscle is ideal for us. Most of all, remember that when our bodies are fit and healthy, they are beautiful no matter the body type. When women think of bulkiness, competitive bodybuilders often come to mind. Women who compete in bodybuilding didn’t accidentally get their big muscles. They worked for them. Hard. And not just in their hours in the gym, but with diligent and specific nutrition as well. Without that regimen, you won’t look like a bodybuilder. Especially… read more »

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