Fitness Myths by Paulin Nordin

Fitness Tip

Myth list for training

We are coming up on the busiest month for gyms.

Before getting too deeply involved in trends and hot fades 

take the time to read a list of sayings and thoughts that are simply dead wrong. 

MYTH 27: A PROTEIN BAR IS A GOOD SUBSTITUTION FOR A MEAL

TRUTH: Nope. Protein bars are highly processed, unless you make them yourself. Highly processed food requires fewer calories to digest, so that benefit is diminished. I love protein bars, but I eat them as treats to be eaten instead of, say, a Snickers bar.

Myth 29: Carbs are found only in bread and noodles

TRUTH: Wrong. You also find carbs in grains, starches, fruit, vegetables, dairy, nuts, and seeds.

Myth 46: The only way to lose weight is by cutting out all carbs

TRUTH: The only way to lose the right amount of weight is by adopting a diet than supports your goal, training with weights, and doing some cardio. Your program should include all of these aspects long enough to see a difference. Diet, weights, and cardio—the holy trinity of fitness!

Click any picture below to find the complete list.

By Pauline Nordin!



Too Soon

 

Hey there fitness lovers!

Before starting your fitness journey,

let me share some helpful thoughts.

 There’s no rush to begin; start whenever you feel ready. 

But remember, commitment is key.

*When exercising, choose activities you enjoy and that don’t make you too uncomfortable. Pain and discomfort differ; a good trainer guides you through discomfort rather than pushing through pain.

*Cardio should be done after weightlifting, not vice versa.

 Advanced lifters may split workouts, 

but beginners should stick to one session for motivation and recovery.

Here are additional tips for beginners:

- Start with light weights and avoid competition.

- Allow your body to adjust to pulling, pushing, and stretching for at least two months.

(Muscles have memory but if you never put in the work they have none.)

- Remember, lifestyle changes should be gradual; take your time and enjoy the process.

Embrace the fitness journey.

Grow Encourage Enjoy Life

Drinking Water As An Adult

 

Drinking water as an adult is not child’s play. Your body needs to replenish and expel water to be a more healthy you. 

 

There are many articles on water and how much to drink and this is another one. However, this seems to have a more realistic study and finding. Be sure to read the full article, it has important information on electrolytes. 

The 14 best things you can do for your body

 

 

An interesting article to help keep the body in tip-top shape.

 



Kettle Bell-Dumbbells New Rage

The New Rage 

It seems that the new rage in the gym today is kettle bell swings and/or dumbbell lifts. Both are great in the gym or at home. 

No matter which one you decide to try remember to always use a weight lite enough at first then adjust as your muscles become stronger. Beginners often see advance lifters with heavy weights and their ego takes them to a place that their body can’t handle. If you really after better health with little or no down time from injuries set a plan and stick with it. There are many trainers that will give you advice…just ask one.   Remember, the objective should always be to improve your condition not build your ego. Your ego doesn’t need weights to grow. 

 

Grow Encourage Enjoy Life

Fall Fitness Tip

 

 

Going into fall, it’s good time to switch up routines. 

Doing the same thing doesn't help the body. Your body is smarter than you think. If you don't change up routines your inner-works get used to what it and adjust areas to make it easier to do. By changing up the body can't shift and get settled. This means more gains in muscles and less stress on joints and tendons.

 

Download full body workout 

 https://www.muscleandstrength.com/

The Gym, Germs and You

 

 As the fitness centers around the world begin to fill up, so do the germs.

Take precaution to ward off the flu and other diseases.

 

 

According to Fitrated germs are everywhere.

The study group has a report that will scare anyone that frequent a gym.

 However, precaution and persistence will keep you safe.  



 

 

Please be Healthy and Safe this Fitness Tourist Season.

 

has a story worth reading

 



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Your attitude will deflate quickly... 

when you allow cold negative air to penetrate. 

#StayPositive

 

Fitness Trends

Trends and fades come and go. 

Solid old routines have and always will be best for form, fit and recovery.

 I’m not saying change is not good but change has to make sense.

Good changes 

Change times to workout 

Change up your routines

Change where you workout 

Change sets and reps 

Change your goals 

Definitely changes clothes 🤣😂🤣

Changes to be cautious of

Fades

Trends

Weird TikTok challenges 

Remember unless you are training to compete you should learn to enjoy your workouts. If you dread everyday doing something, eventually your mind will always look to convince you to stop. Find routines that encourage you each day. 

When in doubt always consult an experienced trainer.

 

Body Tuneup

There can be no growth without a good plan. Lifting without a plan leads to early dropoffs .

Become accustom to learning new workouts.

What is Hyrox?

Grow Encourage Enjoy Life

Grow Encourage Enjoy Life 

 

Good Gym Etiquette

What is Good Gym Etiquette?

First off,
I hate to use the phrase "Use common-sense." 

it is greatly overused in our speaking today. Common sense is not as common as it should be anymore. I'm using it here with some risk but please try and apply some in your thinking and see if what you feel is listed.

 Sportswriter, Anthony J. Yeung, has posted thirteen things

 to avoid while in the any gym. I have read all of them and this one sticks out more than all of them. 

Here's my list of what is important to me right now. 

1.

 Don't use a mat or bench without cleaning it before and after used. Dirty stretching mats and exercise benches sometimes contain viruses, bacteria, and fungi. If your cut or scrape touches these germ-infested surfaces.

2.
 Don't give unsolicited advice or start a chatty conversation with someone busy.
Avoid giving unsolicited advice in the gym for two reasons. 

      They will tend to act defensive and reject your criticism. 

     Your advice could be wrong.

Unless their technique is threatening themselves and/or others, avoid giving advice.

 If you really want to help, however, become their friend first.

3.
 Don't shower without flip-flops

you must protect yourself from the bacteria present in shower 

stalls, regardless of your gym’s sanitation standards. If you shower 

at the gym, buy some cheap sandals and keep them in your gym bag. 

Click the picture above to find other No-No's
by

.  

Kettle Bell Workout

 

This is a great quick full-body workout 

By Caroline Girvan 

Ice Baths

Super Cold Baths 

To Plunge or Not to Take the Plunge?

Every so often along comes a fade and everyone joins in.

 This has got to be one of the most serious new fades with the most serious consequences that I have seen in all my years of working out. I am not a doctor or therapist, nor do I pretend to be, however, I do use my brain when it comes to following the leader. An old parent favorite saying, "if your friends all jumped off a bridge without looking are you going to also?" That is the question when you talk about cold plunge. First of all, the average fitness enthusiast would never need that type of recover. The damage caused by doing ice baths could cause more harm than good. 

Please read what experts say about an ice plunge and protect yourself from any danger. 

Click the picture above to read up on a study by doctors

 

Pace Yourself

Starting out or starting over, 

the one thing to remember

Don't quit!
You can do it!

This is normally about the time that most new or returning fitness club members stop and never return. Don't give up. It is not easy to keep going but if you continue to push through (believe me)  you will be much more pleased with yourself than if you quit now. Keep going. Change the routine in some way to keep motivated, give yourself rewards for completing a day or week. Just do what ever you have to do to keep going.

Most people quit now because of three reasons:

1. They start out too fast.
2. They try and do too much
3.A partner quits

Rarely is because of money or real health issues. All three reason have to do with your way of thinking and not because of anything physical. Sore muscles will get better with time. Remember that you didn't get out of shape over night. So you definitely won't get into shape in that short of time.
Click the pic for a great workout by 

Men's Fitness.

FitnessTip: Progress Is Slow

 

🗣 Progress is Slow

Being honest with you …Your progress will never catch up with your early enthusiasm. 

Set your mind to work on a long term fitness goal for good health, changes will not show on a daily basis… don’t get discouraged

 Others will notice your growth before you do. That's why it is important to start out with a healthy mindset, Keep determined and learn your individual body. Genetics can’t be changed and some people really have to work harder than others to achieve the same goals (much like in school.)

 Give yourself at least three months of consistent work before making drastic changes about your workout routine. 

 

Remember,🏋🏽‍♀️

 

*You didn't get out of shape in a day and neither will the change in a day.

 

It's important to stick with a routine that is constantly changing, and stimulating to your muscles to get the best result. No matter whether you are looking to pile on muscles or shed pounds your body wants to stay at the comfort level. That comfort level is where you are now. 

Copy and print out

 

So to stimulate growth or reduce fat cells you have to🏅

 

1. start (Workout.)

 

2. Keep a positive attitude.

 

3. Make it fun but stimulating.

 

4. Change it up (at least every other week) 

 

5. Give yourself daily weekly and monthly Rewards  

 

6. Keep conversations in the gym to a minimum.

 

7. Repeat 1-6

 

 

Fitness should be a life goal. Let's face it, most of us will never run a triathlon, do a Cross-fit competition or become the Ninja Worrier . If you do Good for You. Most of us are looking to have a long healthy life in a shape that keeps us away from doctors. So, don't start out burning the candle on both ends. The older we get we should learn to work smarter to get the results that youth needs the extra energy for.

Keep it positive, enjoy and encourage someone else today. 

Crescent Moon

Crescent Moon And Palmetto Palm 

 

How Important Is Your After Meal

What’s important to eat after a workout?

The perfect post-exercise meal depends on what you’re doing for your workouts. A marathon runner is going to need different foods to refuel than an Olympic lifter. Generally, longer-endurance-based workouts require more carbohydrates to replenish those lost during exercise.

Click the picture above for list of after workout best

Water is the best for rehydrating; however, electrolytes must be replaced to recover.

It is important to replace vital fluids while and after exercising.

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Fitness Goals

Life is so much better when the vessel you are using is in good condition. Like any machine, automobile, plane, boat, etc., it has to be in use to perform well. 

No matter what type of workout plan you use, the only one that actually works is the one that you actually do. 

What you have to remember when you begin, start over or comeback to, don’t over think, over -do or overload your workout. 

To keep going, keep your workouts fun. Remember you are not competing for a prize , your prize should be a more healthy life. 

Grow , Encourage, Enjoy Life. 

MUV