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Fitness Myths Busted by Local Fitness Pros
Meredith Nelson, PrimeTime Fitness
As fitness professionals, the staff at PrimeTime Fitness often hears what we consider “fitness myths” that drive us crazy! It often seems that people want to eat that magic food that will rev up their metabolism, do that one exercise that will tone a specific spot, or one-click to purchase the latest internet hot product.
Although there are many more myths that we often hear, these are some of the PrimeTime staff favorites to bust (in no particular order)!
Busted by Meredith Nelson, owner, personal trainer, indoor cycling instructor
Truth: We hear excuses all the time. Everyday. Family responsibilities, phone calls that run over, meetings you can’t miss, repairmen coming to fix something ….. anything can interfere with your workout.
You set aside time for important appointments, and you make time with family and friends. Granted, some things cannot be avoided. Kids get sick and meetings can run late. But make an appointment with yourself or with your trainer, and try not to break it (you wouldn’t cancel an appointment with your boss or client, would you?). Don’t be afraid to take care of yourself first – then you’ll be at your best to take care of everyone else!
No, it’s not selfish – it’s smart. Successful entrepreneurs, good parents, and high-powered CEO’s often realize that putting themselves first for an hour or so a day is good not only for themselves but contributes to the happiness of their families and success of their businesses as well.
Busted by John Sistare, personal trainer
Truth: Lifting weights builds muscle mass. And yes, you DO want your muscle mass to increase. Muscle has a higher metabolic rate than fat, so the more muscle you have, the more of an advantage you have in your weight loss efforts. Yes, some people do appear “bulky” when they lift weights regularly. This usually happens when one takes in more calories than they burn, in which case the big and beautiful muscles remain hidden by layers of fat. It’s absolutely imperative to burn the fat as well as increase muscle mass (and watch your calorie count!), otherwise those muscles stay covered up where no one can see them.
Busted by Rachel Glowacki, yoga instructor
Truth: Not exactly! There is actually no scientific evidence to support that yoga twists detox your body. Your body is an amazing piece of equipment that can usually get rid of the toxins you take in on its own. Your liver and lymphatic system have the job of cleansing your body of toxins; however, deep breathing during the twists may stimulate the detoxification process. But if you want to truly detox your body, drink lots and lots of water to flush your system. When in doubt, just check the color of your urine, if it’s clear, then you are in the clear. Of course, you can also decrease the toxic load on your body by reducing the amount of toxins you put into it! Try to replace packaged foods with nutrient-dense whole and unprocessed foods like nuts, fruits, vegetables, ancient grains, and seeds.
Busted by Julie Nestler, indoor cycling instructor
Truth: This one is easy to explain… the truth is, a pound of muscle weighs just as much as a pound of fat. The kicker, however, is that a pound of muscle takes up less space than a pound of fat. So if you lose a pound of fat, and replace it with a pound of muscle, your measurements will be smaller. Therefore it’s very possible, with proper diet and exercise, to weigh the same but look trimmer.
Then there’s the hype about cardio…..
Busted by Sean Highsmith, personal trainer
Truth: While this may be true if you are a runner, for many people, running is just unenjoyable. Whether they find it boring, hard, or painful, some people just plain prefer not to run. Never fear, if you fall into the category of those who don’t want to, can’t, or wouldn’t be found running unless begin chased, there ARE other ways to get the benefits of cardio exercise.
Full body exercises such as rowing, burpees, dual-action bikes (bikes that you pedal with your legs and also push/pull with your arms), and cross-country skiing are all great ways to reap cardio benefits that can even surpass those of running. PrimeTime Fitness trainer Sean is a fan of the kettlebell swing, which, when done properly, works the large muscle groups of glutes and quadriceps, taking your heart and lungs into overdrive.
Busted by Karien Harwell, personal trainer, indoor cycling instructor
Truth: This one is a matter of simple math. When you work within your “fat-burning zone” of 65 – 75% of your maximum heart rate (or those flashing red lights indicating “fat-burn” on the cardio equipment in the gym), you are burning a greater percentage – up to 50% – of calories from fat. At a higher intensity, your body may burn only 35% of calories needed from fat. BUT . . . the total calories burned at higher intensity is more – WAY more – than that burned within the “fat-burning” range. So not only do you burn more total calories by working harder, but also more of those calories are from fat. An added benefit of working beyond the “fat-burning” zone . . . you burn more calories in less time!
Busted by Susan Cox and John Sistare, personal trainers
Truth: If you are trying to lose weight, you just cannot neglect resistance training. Period. Cardio exercises like running, cycling, and the elliptical do burn calories (and the more intense the exercise, the more calories you burn – go back and read #6 again!) However, more muscle mass makes your body a more efficient fat-burning machine. The more muscle you have, the more chances you have in winning the weight loss battle. Workouts like PrimeTime’s Boot Camp and Total Body Circuit combine high intensity cardio exercise with resistance training in one session – now THAT will burn calories and continue to ramp up your metabolism even after the workout is over!
Meredith Nelson, M.Ed, is the owner of PrimeTime Fitness, Inc, in Mt. Pleasant. Certified through AFAA in Group Fitness, ACE as a Personal Trainer and Medical Exercise Specialist, and TPI as a golf fitness professional, Meredith has been bringing fitness to the East Cooper area for over twenty years. Since 2000, PrimeTime Fitness has catered to the mature exerciser and offers personal and small group training, indoor cycling, yoga, golf fitness training, monthly gym membership, and more. Meredith and her staff can be reached with your fitness questions at 843-883-0101, or Meredith@primetimefit.net.
Year-End Resolutions
Meredith Nelson, M.Ed.
PrimeTime Fitness, Inc.
According to a recent study by a Cornell University professor, the average American is now at their lowest weight of the year. However, that’s all about to change, as the study showed that it’s highly likely for numbers on the scale to begin to creep upwards around the end of this month. Continuing to climb throughout the holidays, your weight will probably peak, and be at its highest, around New Year’s. Even more disheartening than that is that those extra pounds tend to stick around for an average of five months.
However, it doesn’t have to be this way – it is possible to take matters into your own hands right now, avoid those holiday pounds, and prove the study researchers wrong! Although we traditionally make resolutions to establish new behaviors in the new year, perhaps we should make those resolutions now, so that we get 2017 started off on the right foot!
That’s right – now is the time to establish a goal to make it successfully through the holidays without extra weight and added stress. It’s time to make “Year-End Resolutions” to eat right, exercise, get enough sleep, and manage stress over the next ten weeks! Here are some helpful tips on how you can take small steps towards achieving your “Year-End Resolutions:”
Eat right –
Take an extra hour over the weekend, or whenever you have (or can make) some extra time, to plan your meals for the week. Prepare a week’s worth of ready-made breakfasts (ask me about my overnight oatmeal-in-a-jar!), stock up on healthy snacks like cut up fruit or veggies and hummus, and make a list of ingredients to prepare 3 or 4 easy-to-make meals that you can double and have enough for leftovers. Make sure you drink lots of water – especially at parties when it becomes easy to forgo water for alcoholic beverages.
Exercise –
Put at least five days of exercise “appointments” in your day planner, Google calendar, or reminders every week. Keep those appointments just like you would with your hair stylist or physician. Visually seeing your workout plan allows you to see where there are any holes or gaps of time without exercise. Be sure to specify your workout for the day – for example “run,” “gym workout,” or “yoga.” This also helps you see if your workouts are lacking in variety!
Get enough sleep –
I just discovered “Bedtime” on my IPhone 6S. After setting my wake-up time – usually 5:00 a.m. – my IPhone establishes a “bedtime” based on how many hours of sleep I want to get (I try for at least seven hours nightly). A reminder is set to go off 15, 30, or 60 minutes prior to bedtime, letting me know it’s time to wind down.
Manage stress –
Start your holiday shopping now and get a head start on the rush. At the very least, make a list of people you want to buy gifts for. Chances are you will add to it before the holidays arrive, and decrease your chances of forgetting someone until the last minute.
Despite your best efforts, the holidays are sure to bring on stress at some point. Have a plan to manage your anxieties, whether it’s scheduling down-time with family, getting a massage, or making sure you get to that yoga class you love. (I’ve discovered the site www.doyogawithme.com for those times I just can’t make it to a class or don’t want to spend over an hour in the studio).
An extra tip –
I don’t usually encourage weighing yourself every day, but if you are serious about avoiding the average holiday weight gain of 7 – 10 pounds, start to weigh yourself regularly, or at least three or four times a week until the first of the year. You will see small changes as they occur and can take immediate steps to do better. No surprises come January 1!
Meredith Nelson, M.Ed, is the owner of PrimeTime Fitness, Inc, in Mt. Pleasant. Certified through AFAA in Group Fitness, ACE as a Personal Trainer and Medical Exercise Specialist, and TPI as a golf fitness professional, Meredith has been bringing fitness to the East Cooper area for over twenty years. Now located just across the causeway at 1558 Ben Sawyer Boulevard, PrimeTime Fitness caters to the mature exerciser and offers personal and small group training, indoor cycling, yoga, golf fitness training, monthly gym membership, and more. Meredith can be reached with your fitness questions at 843-883-0101, or Meredith@primetimefit.net.
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PRIMETIME BUILDS AGAIN – for Habitat For Humanity Thursday, October 13 8:30 am. – noon-ish The PrimeTime Build Team is at it again – come help us out!
Sign up at the front desk. |
A GIFT FROM SERENITY NOW YOGA
Our friends over at Serenity Now Yoga are celebrating their 12th birthday this month, and to share the love, THEY are giving US a present!
Throughout the month of October, PrimeTime members may attend Serenity Now Yoga classes FOR FREE!
Now that’s what we call “neighborly love!”
Pick up your free passes in the PrimeTime office.
Click here for the Serenity Now website.
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PrimeTime Fitness to be Closed for Business As we make preparations for lots of rain and wind, we will be powering down all computer systems and relocating them to safety. Our key access system is controlled by and operated through our computers. Therefore, once we shut down our computer systems, the key access will not work. At that time the door will be physically locked, with no access to members. No decisions have been made as to when this will take place. We will try to wait as long as possible before disengaging the key access, and our first priority after the storm has passed will be to get it back up and running again as soon as possible. Please note that the key access is electronic – any sustained power outages may result in additional gym closing time. We’ll keep you posted on when all this will occur. Thank you for your understanding, and stay safe! |
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IT’S BACK – WEDNESDAY MORNING PEDAL & PUMP!! Wednesdays at 9:30 That’s right – the popular Pedal & Pump is returning to the schedule on Wednesdays in October, so you can get your 3-day fix of this awesome workout. 30 minutes of indoor cycling + 30 minutes of strength training = one hour of serious power! Pedal & Pump now offered Mon/Wed/Fri at 9:30 a.m. Click here to schedule your next Pedal & Pump workout! |
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PRENATAL YOGA w/Darragh Dunleavy Six-week Saturday Series: September 24 – October 29 9:00 – 10:00 a.m.; $80 for the session Classes will include breath work, pelvic floor strengthening, visualization and relaxation, and supported poses. It is recommended that you be in your second or third trimester and have your doctor’s approval before starting this program. Appropriate for all levels. For more information – and to sign up – call Darragh at 843-276-5252
Six-Week Session September 24 – October 29 9AM – 10AM $80
Darragh Dunleavy is a 500-Hour Registered Yoga Alliance Instructor with 10 years Yoga teaching experience, and is certified in Prenatal Yoga through Holy Cow Yoga Center. She presently teaches Gentle Hatha Yoga at the Sullivan’s Island Club, O2 Fitness and at PrimeTime Fitness. Darragh is also a Licensed Massage Therapist and Reiki Master. For more information about her visit: www.trinitywellnesscharleston.com |
ESSENTIAL OILS CLASS – Thursday, September 22, 6:15 p.m.
Fitness Essentials: How to Achieve Fitness Support & Recovery Through Essential Oils
Essential oils can help:
Join us to learn how to incorporate essential oils into your fitness routine to help your body to become the best it can be. We will discuss no fuss, easy to use ways to add these safe and effective products into your life!
Free and open to anyone – bring a friend!
One lucky attendee will win a free bottle of WILD ORANGE!
One of doTERRA’s top selling essential oils due to its energizing aroma and multiple health benefits.
Contains powerful antioxidants that help maintain overall health.
Can be used daily to cleanse the body or used on surfaces as a natural cleaner.
Used in a diffuser, will energize and uplift the mind and body while purifying the air.
Thursday, September 22, 6:15 pm.
Please RSVP to TabithaEbenhoeh@gmail.com, or call
Tabitha at 989-213-4142.
You can also sign up online by clicking here!
Fitness Myths Busted by Local Fitness Pros
Meredith Nelson, PrimeTime Fitness
As fitness professionals, the staff at PrimeTime Fitness often hears what we consider “fitness myths” that drive us crazy! It often seems that people want to eat that magic food that will rev up their metabolism, do that one exercise that will tone a specific spot, or one-click to purchase the latest internet hot product.
Although there are many more myths that we often hear, these are some of the PrimeTime staff favorites to bust (in no particular order)!
Busted by Meredith Nelson, owner, personal trainer, indoor cycling instructor
Truth: We hear excuses all the time. Everyday. Family responsibilities, phone calls that run over, meetings you can’t miss, repairmen coming to fix something ….. anything can interfere with your workout.
You set aside time for important appointments, and you make time with family and friends. Granted, some things cannot be avoided. Kids get sick and meetings can run late. But make an appointment with yourself or with your trainer, and try not to break it (you wouldn’t cancel an appointment with your boss or client, would you?). Don’t be afraid to take care of yourself first – then you’ll be at your best to take care of everyone else!
No, it’s not selfish – it’s smart. Successful entrepreneurs, good parents, and high-powered CEO’s often realize that putting themselves first for an hour or so a day is good not only for themselves but contributes to the happiness of their families and success of their businesses as well.
Busted by John Sistare, personal trainer
Truth: Lifting weights builds muscle mass. And yes, you DO want your muscle mass to increase. Muscle has a higher metabolic rate than fat, so the more muscle you have, the more of an advantage you have in your weight loss efforts. Yes, some people do appear “bulky” when they lift weights regularly. This usually happens when one takes in more calories than they burn, in which case the big and beautiful muscles remain hidden by layers of fat. It’s absolutely imperative to burn the fat as well as increase muscle mass (and watch your calorie count!), otherwise those muscles stay covered up where no one can see them.
Busted by Rachel Glowacki, yoga instructor
Truth: Not exactly! There is actually no scientific evidence to support that yoga twists detox your body. Your body is an amazing piece of equipment that can usually get rid of the toxins you take in on its own. Your liver and lymphatic system have the job of cleansing your body of toxins; however, deep breathing during the twists may stimulate the detoxification process. But if you want to truly detox your body, drink lots and lots of water to flush your system. When in doubt, just check the color of your urine, if it’s clear, then you are in the clear. Of course, you can also decrease the toxic load on your body by reducing the amount of toxins you put into it! Try to replace packaged foods with nutrient-dense whole and unprocessed foods like nuts, fruits, vegetables, ancient grains, and seeds.
Busted by Julie Nestler, indoor cycling instructor
Truth: This one is easy to explain… the truth is, a pound of muscle weighs just as much as a pound of fat. The kicker, however, is that a pound of muscle takes up less space than a pound of fat. So if you lose a pound of fat, and replace it with a pound of muscle, your measurements will be smaller. Therefore it’s very possible, with proper diet and exercise, to weigh the same but look trimmer.
Then there’s the hype about cardio…..
Busted by Sean Highsmith, personal trainer
Truth: While this may be true if you are a runner, for many people, running is just unenjoyable. Whether they find it boring, hard, or painful, some people just plain prefer not to run. Never fear, if you fall into the category of those who don’t want to, can’t, or wouldn’t be found running unless begin chased, there ARE other ways to get the benefits of cardio exercise.
Full body exercises such as rowing, burpees, dual-action bikes (bikes that you pedal with your legs and also push/pull with your arms), and cross-country skiing are all great ways to reap cardio benefits that can even surpass those of running. PrimeTime Fitness trainer Sean is a fan of the kettlebell swing, which, when done properly, works the large muscle groups of glutes and quadriceps, taking your heart and lungs into overdrive.
Busted by Karien Harwell, personal trainer, indoor cycling instructor
Truth: This one is a matter of simple math. When you work within your “fat-burning zone” of 65 – 75% of your maximum heart rate (or those flashing red lights indicating “fat-burn” on the cardio equipment in the gym), you are burning a greater percentage – up to 50% – of calories from fat. At a higher intensity, your body may burn only 35% of calories needed from fat. BUT . . . the total calories burned at higher intensity is more – WAY more – than that burned within the “fat-burning” range. So not only do you burn more total calories by working harder, but also more of those calories are from fat. An added benefit of working beyond the “fat-burning” zone . . . you burn more calories in less time!
Busted by Susan Cox and John Sistare, personal trainers
Truth: If you are trying to lose weight, you just cannot neglect resistance training. Period. Cardio exercises like running, cycling, and the elliptical do burn calories (and the more intense the exercise, the more calories you burn – go back and read #6 again!) However, more muscle mass makes your body a more efficient fat-burning machine. The more muscle you have, the more chances you have in winning the weight loss battle. Workouts like PrimeTime’s Boot Camp and Total Body Circuit combine high intensity cardio exercise with resistance training in one session – now THAT will burn calories and continue to ramp up your metabolism even after the workout is over!
Meredith Nelson, M.Ed, is the owner of PrimeTime Fitness, Inc, in Mt. Pleasant. Certified through AFAA in Group Fitness, ACE as a Personal Trainer and Medical Exercise Specialist, and TPI as a golf fitness professional, Meredith has been bringing fitness to the East Cooper area for over twenty years. Since 2000, PrimeTime Fitness has catered to the mature exerciser and offers personal and small group training, indoor cycling, yoga, golf fitness training, monthly gym membership, and more. Meredith and her staff can be reached with your fitness questions at 843-883-0101, or Meredith@primetimefit.net.
PRIMETIME BUILDS AGAIN!
Habitat for Humanity – Thursday, September 22 – (NOTE DATE CHANGE)
Gayle Smith is working hard on the floor of our last build!
8:30 a.m. – 12:00 p.m.
MEN AND WOMEN WANTED
come help us out!
Sign up at the front desk.