Dynamic Fitness Blog

5 Myths About Strength Training

I've got to warn you. There are bogus rumors going around about strength training. 

The truth is that strength training is one of the absolute best things you can do for your health and appearance. 

If you've fallen for these 5 myths then you're missing out on tremendous potential results. 

Myth #1 Muscle Turns Into Fat 

Why would anyone want to build muscle if it could morph into fat after a span of disuse? Rest assured that this is a myth of the highest order. 

Muscle tissue is muscle tissue. Fat tissue is fat tissue. One will never become the other. 

Myth #2 Strength Training Doesn't Burn Fat 

On the contrary, muscle mass is your number one ally against fat gains. 

A pound of muscle burns 10-20 calories each day, while you're just living and breathing. Regular strength training helps you increase your muscle mass as well as preserve existing muscle mass, turning you into a fat burning machine. 

Myth #3 Lifting Weights Makes Women Bulk Up 

Yes, strength training increases the amount of muscle on your body; so many women take this to mean that their body will become body-builder-esque, which is quite the look you're going for. 

The truth is that the female body simply doesn't contain high enough levels of testosterone to produce that level of results without a very focused and dedicated effort. 

The tighter, fit figure of a recreational female weight lifter is every bit feminine. 

Myth #4 Strength Training Is For Young People Only 

Ha, that's a used-up excuse that senior citizens across the globe have shattered. 

Assuming that your doctor has given you the OK, you have much to gain from a regular weight lifting routine. 

Improved balance and coordination, better strength and flexibility, and a decreased risk of osteoporosis are just the beginning. 

Myth #5 Use Light Weight and High Reps To Tone

This myth, popularized in the 90's, that very high repetitions of very light weights would result in a toned physique, has become outdated. These high repetitions will increase your muscular endurance but will not add strength or tone. 

We now know that in order to truly challenge your muscles, heavier weights with lower repetitions are a must. Start with an 8-10 repetition range and push your muscles with each set. 

Including strength training as a part of your fitness routine is essential for achieving a fit and toned body. 

My custom-made fitness programs remove all of the guesswork for you. I know what works, and I make it my mission to see you reach your goals. 

Call or email today and we'll get you started on the program that's best for you.

Which of These 7 Reasons Motivate You?

Let's face it, most people dislike exercise. Or at least they think they do. 

They say it takes up too much time, they don't like to get sweaty, or maybe they're so out-of-shape that exercise hurts. 

Or maybe they'd just rather lie on the couch and eat cake. 

I think that anyone who says they don't like exercise is really saying that they don't have any motivation. 

Motivation is what gets you to stick with an exercise routine—even when it's the last thing you feel like doing. 

There isn't a one-size-fits-all answer for motivation, since different things motivate different people. Try the following 7 reasons on for size and discover what motivates you:

Reason #1: Health
The long list of health benefits attributed to exercise should be enough motivation for anyone. Physical activity helps you achieve and maintain a healthy weight. It also helps lower bad cholesterol, triglycerides, and blood pressure, while improving the amount of good cholesterol in your body. 

Additionally, exercise strengthens your bones and muscles, lowers your risk of cancer, decreases stress, helps you battle depression, and even improves your sex life. 

Reason #2: Making Progress
When it comes to exercise, many people find it helpful to track their progress so they can see where they started and how far they go over time. Seeing improvements reminds you that your hard work is worth the effort. Perhaps you were only able to walk a mile, now you're able to run two! Maybe you weighed in at 250 pounds, and now you're down to 215! Track your progress using a regular journal, phone app, or fitness website. This is a great way to stay motivated and to remind yourself that while you may not notice your progress, you're making progress every day!

Reason #3: Convenience
Many people don't stick with an exercise routine when it becomes inconvenient for them. Whether you face a schedule change or don't have time to drive to the gym, it's important (and possible) to find a time and place that work best for you and your busy lifestyle. Just remember to be flexible! If you're too tired at the end of the day, try waking up a few minutes early to fit in a workout.

Reason #4: Enjoyment
If exercise is a bore for you, find a way to make it fun. Everyone likes doing things they enjoy. You might hate running but enjoy swimming or riding a bike. Perhaps you don't like being alone and would rather be social. So join a team! Or maybe you don't like the idea of driving all the way to the gym, changing out, and exercising with a crowd. Find out when your local gym is least populated, and hit the weights then. Do what's most fun for you and you'll be less likely to stop.

Reason #5: Goal Achievement
If you're just getting started in the world of exercise, a good place to start is by setting goals. How much weight would you like to lose? How far would you like to run? Working towards a goal is a great motivator. However, don't set up for failure by striving after unrealistic goals. Do this and you'll soon feel overwhelmed and give up altogether. To avoid this, set realistic milestones. When you reach them, enjoy your accomplishment and then set new goals to take your good health even further.

Reason #6: Increased Confidence
If you're out of shape or overweight, it can take a lot of courage to start an exercise routine. Remember to be confident in who you are, no matter what size or shape. Don't compare yourself to the skinny, toned figure strutting her stuff through the gym. Keep your eyes on your goal and don't expect perfection after just a week of exercise. Strive to have your best body—not someone else's.

Reason #7: Rewards
Rewards are a great motivator. In fact, much of what you do in life is motivated by a reward of some kind, whether intrinsic or extrinsic. When it comes to exercise, a good reward probably shouldn't be an ice cream sundae, but it may be that new pair of jeans you've been eyeing, or perhaps a night out with friends. Maybe for you, weight loss and lowered blood pressure are reward enough. Just know that your hard work is paying off and deserves to be rewarded.

It's my passion to help others find their motivation for creating a healthier life for themselves and their families. I'd love to hear from you – call or email today. 

Together we will figure out what motivates you!

The 7 Deadly Dieting Mistakes

It's a common problem. You've been on a diet for weeks and aren't losing weight like you thought you would. 

It may be because you're consuming more calories than you think.

Keep reading to discover seven sneaky habits that may be sabotaging your weight loss efforts. 

Mistake #1: Forgetting Liquid Calories 
It's easy to forget that the things you drink have calories - some more than you'd think. In fact, some beverages have more calories than an entire plate of food.

It is estimated that around 20 percent of your daily calories come from what you drink. So as you drink your juice with breakfast, rehydrate with a sports drink at the gym, or drink a glass of wine at dinner, think about the calories you're adding. 

For calories' sake, it's best to avoid all sweetened sodas, sweetened or flavored coffee drinks, sweetened tea, and smoothies. Replace these high-calorie drinks with water, skim milk, and unsweetened herbal tea. Because while they taste great, liquids generally don't satisfy hunger, so they are just empty calories. 

Mistake #2 Meal Skipping 
Many dieters think they'll cut their calorie intake by skipping a meal, usually breakfast. 

But this is a mistake. 

Research has shown that those who skip breakfast actually weigh more than those who eat three meals a day. Skipping a meal usually causes you to eat more calories during the day because you will end up eating even more food later in the day because you're so hungry. 

So aim to eat three (or more) meals a day. A healthy breakfast that will keep you feeling full all morning contains protein and fiber. An example would be whole-wheat toast and an egg. 

Mistake #3: Oversized Portions
Just because restaurants load your plate with a mountain of food doesn't mean you should eat that much at home for a normal meal. 

Remember that your stomach, like your heart, is the size of your fist. Don't think you could fit much food into your fist? You're right. And contrary to what mama taught you as a child, you don't have to eat all the food in front of you. 

To eat a little less, use smaller plates and eat slower so you know when you're full. Also, remember that portion control also applies to healthy foods, as they, too, contain calories. 

Mistake #4: Too Many Extras
A salad is a healthy, low calorie option. At least until you add dressing, bacon, cheese, and croutons. 

These add extra calories fast. 

One tablespoon of dressing contains 75 to 100 calories. With that in mind, it's no wonder grilled-chicken salads at a fast-food restaurant can have more calories than a hamburger. 

Mistake #5: Blaming Your Genes
Many people give up on dieting or think there's no hope when it comes to meeting their goal weight because of their genes. 

Just like you may share your father's hair color or your mother's eye color, there is a small chance you also share your parent's body type. However, this is no excuse for doing nothing about trying to lose weight. 

Stick to your diet and exercise plan and you should definitely see results. 

Mistake #6: Eating Without Thinking
It happens to everyone. You're tired after a long day and you just want to veg in front of the television or read a good book. Unfortunately, mindlessly eating is often involved. You may think that since it's not on a plate it doesn't matter, but every bite you take counts. 

When it comes to a successful diet, make rules for appropriate times to eat. And don't always feel the need to eat when relaxing. Try sipping on water or tea, chewing gum, or simply don't put anything in your mouth. 

Mistake #7: Eliminating All Treats
Dieters often become overzealous in their plan and completely rid the house of all the food they enjoy, whether chips, sweets, snacks, or any high calorie food. 

This commitment may last a few days until you can't tolerate it any longer and you overindulge on what you deprived yourself of.

A better plan is to allow yourself a treat every once in a while. 

Remember that everyone makes mistakes, but be smart and don't let these common pitfalls keep your from meeting your weight loss goal! 

Reach your fitness potential faster by coupling your good diet with a challenging exercise program. I'm here to motivate, instruct and encourage you to reach your goal. 

Call or email today to get started on a fitness program that will truly improve your quality of life.