7 Pieces of Common Fitness Advice that are Completely Wrong

I did another one of these posts a while back, but today I wanted to bring you a different set of Fitness Myths:

  1. Fasted Cardio is Highly Effective:  Numerous studies on this matter are inconclusive on whether or not the benefits to fasted cardio outweigh the risk of glycogen depletion, light headedness, catabolism etc.  Eating the correct nutrients before your workout is what give you energy, contributes to fat loss, and makes for a more effective workout.  Fasted cardio makes you think you’re working harder but its because your rate of perceived exertion is increased due to your body running on fumes.
  2. Anyone can excel at whatever sport they want:  Actually we are all born with specific muscle fibers.  Elite sprinters probably won’t be seen winning a marathon…different fiber type composition.  Baseball pitchers probably won’t be seen winning gold as an olympic lifter.  Get your feet wet in a variety of sports and your body can tell you, which sports it was best meant to play, but not everyone is physically capable of becoming an olympian and don’t beat yourself up over it!
  3. Push through injuries:  The common walk it off mentality is AWFUL.  Sharp shooting pain is how our body signals us something is not right and unless you’re fighting in a career altering match or running in the finals at the olympics, injuries are not something you should just “walk off.”
  4. Avoid Cardio to Make Gains:  While excessive cardio is not good for the gains, we should all be doing some form of cardiovascular as the immunological, improved performance, increased recovery, and sooo many other benefits.
  5. Go 100% Every Single Day:  Our body NEEDS rest, for some it’s in the form of active rest, but it is considered rest nonetheless….if we expect our body to perform at 100 everyday there is no time for your muscles to repair and grow.  Not allowing for proper recovery also increases stress levels in our body which can lead to gut inflammation and illness.
  6. Squats Are Bad For your Knees: Bad form is bad for your knees.  Squats are an incredibly effective compound exercise, I use them often for even my elderly clients.
  7. Ab Exercises are What Give you Abs:  Did you know some people with 6 packs don’t do a single crunch, russian twist, or sit up? Shocking I know.  While those exercises may contribute to enhancing a reduced waistline brought on by clean diet…they are not necessary.  A heavy squat, properly lunge paired with a medicine ball rotation, even a bent over row are highly effective exercises for your abs.  Genetics and diet go a longer way in improving the appearance of your abdomen.

Learn more about the best online fitness program which includes comprehensive programs focused on shifting towards healthier eating habits, staying fit, and building a better booty. You’ll also find a variety of fitness apparel to help get you that extra motivation to take your goals to another level. Contact me today to learn more about the best fitness programs available to get your body in gear.

Advertisements

15 Fitness Quotes To Get You Moving

Today’s post brought to you by some of my favorite pinned fitness quotes!

  1. “Stay so Hungry, you never Stop Eating.” trademarked by yours truly! -Melissa Letellier.  How bad do you want to reach and set new goals?
  2. “Success doesn’t come from what you do occasionally, but from what you do consistently.”  Going to the gym 6 days one week and never stepping foot in it again for another 4 weeks is way less effective then going 2-3x every week.
  3. “In 2 weeks you’ll feel it.  In 4 weeks you’ll see it.  In 8 weeks you’ll hear it.”  Sometimes we need the extrinsic motivation to continually light the fire.
  4. “At first they’ll ask why you’re doing it, later they’ll ask how you did it.”
    When I started by journey I got so many negative remarks about why I’m always on a diet.  Some of those same people were now forced into a continuous restrictive diet due to medical reasons while the lifestyle I built allows me to continue reaching new goals while enjoying pizza and donuts every now and then.
  5. “I’m working on myself, for myself, by myself.”  Sometimes the road is lonely, but you should always be your biggest reason why.  Not for revenge, not to make someone jealous, to make YOU happy.
  6. “When you feel like stopping, think about why you started.”  It’s normal to lose motivation, it’s normal to get “derailed,” but at the end of the day if your reason why is bigger than your reason why not…you will get there
  7. “Do it for the after selfie.”  While my fitness journey was for me, i’m still human.  It feels good to prove people wrong and brag about my hard earned accomplishments, don’t feel ashamed for what you’ve worked for!
  8. “Slow progress is better than no progress!”  It’s normal for your body to see more progress at the beginning.  Don’t feel discouraged when the pound that once took you 3 days to lose now takes you a week.  It’s stilling coming off and better than putting the pound of fat back on!
  9. “You are your only limit.” This can be applied to everywhere in life, not just your health and fitness.
  10. “Remember when your body is hungry it wants nutrients, not calories.”  This one is HUGE for me!  In a world obsessed with counting calories and macros, we often forget that vitamins and minerals also exist and are also equally important.
  11. “Workout because you love your body, not because you hate it.”  Yes it’s ok to want to change your body with exercise but remember to never take for granted the ability to exercise!  Not everyone can!  Exercise should also not be used as a punishment for eating a cookie.
  12. “I don’t diet, I just eat according to my goals.”  Seriously, it’s why it’ a lifestyle.  Diets are short term and never  work.
  13. “Sweat is Pretty.”  Sweat is a sign of good hydration, your body regulating heat the way it should be, and working hard!  So many women are afraid to sweat i public for fear of looking gross or smelling bad.  Be proud of your work and being well hydrated!
  14. “Fall in love with taking care of your body.”  As cliche as it sounds, you really do only get one body!  What body do you want to take with your through life as you age?
  15. “Create healthy habits, not restrictions.”  It’s not about never eating the cookie, the pizza, or the donut.  It’s about choose the fruits and the vegetables more than you do the cookie, the pizza, or the donut.

Learn more about the best online fitness program which includes comprehensive programs focused on shifting towards healthier eating habits, staying fit, and building a better booty. You’ll also find a variety of fitness apparel to help get you that extra motivation to take your goals to another level. Contact me today to learn more about the best fitness programs available to get your body in gear.

5 Bizarre Sounding Fitness Facts That Are Actually True

  1. Want to fit into a smaller pant size? Lift heavier weight.  If you are overweight, shift your focus to gaining muscle and losing fat by spending more time with dumbbells and barbless and a little less time on the elliptical.  Muscle takes up less space than fat, but is more dense than fat so weight loss may not always reflect on the scale, but yes on the pant sizes!
  2. Want to lose weight? Eat More:  Consuming 1200 calories in donuts and empty calories will yield different results compared to 1400 calories rich in whole food, fruits, and vegetables.  (hint: you will lose more consuming 1400 calories in whole foods)
  3. Want to lose the bloat?  Drink more water!  You’d think that more water would mean more water weight.  But not always!  Water can stimulate the release of excess water retention and can also help alleviate any bloating by helping your body actually use the restroom (water stimulates bowel movement).
  4. Exercise if you are tired:  If you are exhausted it may be a good idea to bring down intensity, but it is still important as exercise energizes.
  5. Not drinking diet soda will help you lose weight:  Research has actually shown that individuals who consume diet soda end up eating more calories daily!  Swap your diet sodas, regular sodas, and sugar filled juices for water

Learn more about the best online fitness program which includes comprehensive programs focused on shifting towards healthier eating habits, staying fit, and building a better booty. You’ll also find a variety of fitness apparel to help get you that extra motivation to take your goals to another level. Contact me today to learn more about the best fitness programs available to get your body in gear.

DIY: Stair Case

We are FINALLY done with the stairs.  3 months later, but we are done!!  Originally the plan was to hire someone to do the stairs, but we were quoted by different people anywhere from $3,500 to $4000 so we said, screw that.  We’d rather use that kind of money for the floor and instead went DIY on our stairs.

1Before
Before

Before we had insanely dirty carpet, poorly kept and poorly painted black and brown rails.  What you cannot see are the cracks in the wall.  So we did the following to fix it up!

  1. My husband removed the carpet and the rails
  2. I sanded down the steps (thank GOD they had good wood under the carpet)
  3. We chose a dark brown stain and I applied 3 thick coats to every step and 1 thick coat to the borders that were previously stained.
  4. I applied 5 coats of polyurethane
  5. as I was staining and applying the coating (I did it over the course of a week in the AM and PM while the coats would have time to dry) we took the stair rails to a sandblast shop to be blasted and repainted with a brushed aluminum.
  6. Once those were ready we installed them and took the wood it previously had, measured it out, and cut new ones. (my husband did that part)
  7. when he was done I stained the new wood with the light gray stain.
  8. the part that took the longest was the laminate installation as that was a DIY for my dad and my husband (finding a time that worked for both was difficult).  With the left over laminate from the upstairs job we installed it onto the platform as it had a tacky plywood underneath that looked so bad when it was stained.
  9. The total cost of the job was $936 ($700 for the rails…but still cheaper than new ones)
1After
After

Life is so good without those dirty carpets and so much easier to maintain!  Plus we learned new skills along the way.  Though we have a few amateur drip marks, still saved $3,000 for something that in a small townhouse does not need to be a statement piece.

Fingers crossed for a new kitchen and new stairs by the end of the year!  The kitchen will also be a DIY so stay tuned!

 

 

 

 

 

Learn more about the best online fitness program which includes comprehensive programs focused on shifting towards healthier eating habits, staying fit, and building a better booty. You’ll also find a variety of fitness apparel to help get you that extra motivation to take your goals to another level. Contact me today to learn more about the best fitness programs available to get your body in gear.

Day 22: Favorite Iphone Apps

I have over 40 Apps not including Social Media apps on my phone, which is probably a lot less than most people my age, but I have 10 that I use almost every day and they are ALL free.

  1. Snapseed:  great for amateur picture editing
  2. Play Memories:  Allows me to transfer my photos from my camera to my phone via wifi
  3. Bitmoji:  Who doesn’t want to see themselves as an emoji?
  4. Flo:  Period tracker and Virtual contraceptive tool, a must for all women!
  5. Letgo: a local sales app that combined with Offer Up has made me an extra 2k in the last year of easy money
  6. Offerup: a local sales app that combined with Letgo has made me an extra 2k in the last year of easy money
  7. Atlas: A must for all your anatomy and physio needs
  8. Mercari: a clothing sales app that has made me over $1,500 in last year combined with poshmark
  9. Poshmark: a clothing sales app that has made me over $1,500 in last year combined with Mercari
  10. Live Collage: for making photo collages with NO watermark

Learn more about the best online fitness program which includes comprehensive programs focused on shifting towards healthier eating habits, staying fit, and building a better booty. You’ll also find a variety of fitness apparel to help get you that extra motivation to take your goals to another level. Contact me today to learn more about the best fitness programs available to get your body in gear.

Day 17: How do I keep my Daily Tasks Organized

Unless I have meetings or clients that are set at specific times I usually have my day filled with tasks that need to get done.  I work all of my tasks around the set meeting or client times as those are top priorities for the day.

All of my tasks I divide up into Morning, Afternoon, and Night.  Within those 3 time frames I list all of the tasks in order of most important to least important.  I try to keep my day as busy and productive as possible, because if I don’t I get easily distracted and not everything gets accomplished ironically.  Sometimes things pop up and mess up your original plan, but that’s just life and you have to work around it.

I function really well off post its and to do lists, as I don’t do well with keeping things organized electronically.  To keep things from piling up I NEVER go to bed unless everything is done, because getting lazy on yourself is one of the worst things you can do especially as your own boss in my opinion.

Once my day, week, or month is planned out I add in my workout time, which usually ends up being in the middle of the day or late at night.

Learn more about the best online fitness program which includes comprehensive programs focused on shifting towards healthier eating habits, staying fit, and building a better booty. You’ll also find a variety of fitness apparel to help get you that extra motivation to take your goals to another level. Contact me today to learn more about the best fitness programs available to get your body in gear.

Day 9: 2017 Goal Checklist

Like I said in one of the earlier June blogs I set goals in the following categories

  • Household
  • Business
  • Personal Fitness

We have officially owned our house for a year now and have done all of the smaller remodeling projects and are down to the final 6 projects: The kitchen, the first floor tiles, roof, balcony tiles, half bathroom, and the master bathroom.  The goal for this year was to finish the kitchen, first floor, half bathroom, and balcony tiles as it’s a project that would get done all at once.  Then next year we were going to re do the roof and possibly the master bath, but the insurance said otherwise.  This year we had to re do the roof which means another year with an outdated kitchen and floors that get a spec of dust and look dirty despite just having cleaned them.

My fitness goals was to get my strength back to wear it was pre-surgery and pre-injury, which is in progress!

Business wise  have hit 25% of them and the other 50% are on track to being hit while the final 25% need a miracle…BUT I’m still working for them. I have also recently added more goals to the list and are getting done as well!

What has helped me turn by “New Years Resolutions” that no one ever keeps into goals that actually get reached is keeping them in constant site.

Learn more about the best online fitness program which includes comprehensive programs focused on shifting towards healthier eating habits, staying fit, and building a better booty. You’ll also find a variety of fitness apparel to help get you that extra motivation to take your goals to another level. Contact me today to learn more about the best fitness programs available to get your body in gear.