I was blown away by the feedback from Tuesday’s blog about Pelvic Floor Health. I had several women reach out + say that they were going to make appointments. Friends, THAT is why I write these blogs. If I can just help a handful of women get help for these issues that they do not have to live with, it is all worth it. As always, thank you for reading.
I’ve been trying to balance the posts between mommy life + posts that everyone can relate life, so I hope as readers you are feeling that balance.
Onto the blog of the day. My friend shared this article on Facebook:
I read the article + watched the video. And YES! Truth! If you don’t have time to read the article, I’m going to break it down + drop some truth bombs in a quicker format.
Any fitness professional should tell you that the food you EAT is going to have a bigger influence on weight loss than anything you can do at the gym. Before we dive further into discussing this: I’m not giving you the green light to resume couch potato status 😉
Let’s do this in a fact/fiction format. Here we go.
You cannot out exercise a bad diet.
Fact. This goes out to people that run an hour, but then treat themselves with ice cream…because DUH, I deserve it. I die a little inside when I see an I Run For Beer T-shirts. Runners (+ other exercisers) are burning less calories than they think + I’ll cover that below. When a nutritionist came + talked to my track & field team in college, she told us just how many miles we would have to run to compensate for those beers we drank (believe me, you aren’t running that far…that’s why most college students can say hello to the freshman 15). If your thinking, well my husband can eat whatever he wants (this blogger raises her hand, although I do think his superhuman metabolism is starting to slow just a bit 😉 )…it’s because his basal metabolic is different than yours. Learn more about metabolism here.
The treadmill said I burned 1,000 calories, and a piece of chocolate cake is 550….winning!
Fiction. Most of the cardiovascular machines we use also add in the calories of your basal metabolic rate (aka the calories you would’ve burned anyway, even if you were on the couch). This means there is an overestimation of the work you are doing. Too many people trust those numbers + treat themselves accordingly. This will SLOW or completely stifle their progress friends.
Great, I can just change my diet…see ya exercise.
Fiction. Even if exercise isn’t the best way to lose weight, it still has REALLY important benefits. I was just telling my girlfriend, this week I’ve been working out for more of the stress relief/mental benefits than physical. There is a myriad of chronic diseases that exercise combats. I’ve written about the many benefits of exercise all over this blog (so start reading!) + the mental benefits here.
If exercise doesn’t make that big of a difference, I really shouldn’t be spending $65 a session on a personal trainer.
Fiction. You probably think I’m biased because I am a personal trainer 😉 BUT, listen…if you hire someone that knows what they are doing, you are going to experience huge benefits. The trainer will: 1 ) Teach you how to do important exercises. One of my exercise science professors stressed to us: we have to teach + it is our job to NOT make people dependent on us. Give them the tools to be able to go on without our help someday. You can watch all the YouTubes you want, but a professional can teach you how to squat properly + give you the real time feedback while you are learning. Or point out the imbalance that will eventually lead to injury. 2) Guide you on nutrition. I say guide because we certainly are not dietitians. But, most of us are educated in nutrition…especially the basics. 3) Motivate you + keep you accountable. Why have you failed being consistent in the gym before? Probably because you didn’t have someone making sure you were there. SO if you are paying someone + building a relationship with them…you probably aren’t going to skip your gym time + fork over money for nada. 4) Track your progress. Scales cannot tell you the whole truth, but a good trainer can. Body composition is a huge component of progress, especially when you aren’t trying to lose weight any more.
If I’m on point with my diet it will change my body composition.
Fact/Fiction. Yes! It will definitely help you shed body fat. But if you are looking to build muscle, you’ll eventually have to head to the gym + pick up some weights.
I need to track my calories to lose weight.
Fact-ish…if you have no idea what your doing. In the past I used Lose It! for a few months + it was very beneficial. Not only are you able to track, but you are able to learn. A lot of these apps also tell you what your macronutrient breakdown looks like (a chart of your carbohydrates, proteins, fats). Once you get the hang of understanding how much to eat, how to balance your macronutrients, + how many calories different foods have…then go ahead + delete your app. Unless you want to keep on going! Many of you know that I’m an AdvoCare distributor (+ take the products every single day myself) + the best selling product bundle is the 24 Day Challenge. The products are awesome, but one reason people are SO successful on it is the accountability (you get me checking in with you) + PORTION control. It comes with a guide of how much to eat + what foods to eat. When you are actually measuring out your servings, that’s when you’ll probably realize that you are eating too much. Portions is one of my greatest challenges. I would probably take second helpings at every single dinner if I didn’t know better. I also have about 10 servings anytime I’m around chips + salsa/guac 🙂
Bottom line: if you are trying to lose weight or finding it harder to maintain your weight…the first + best place to start is your diet! If you are a mess in this department, anything you do in the gym will not overcome it. I still would highly recommend exercise for the many benefits, including a less stressed + happier life 🙂
I hope everyone has a terrific weekend! Stay balanced. Ames