Hey, welcome to fit to be real and a little extra. Oh
Yeah, that was good. Yeah, we are
Debunking a lot of myths and misconceptions when it comes to fitness and nutrition
This is everything we're gonna say you're gonna be raising your hand silently and looking around going oh my gosh
It's me this is gonna be good. Yeah, most of this stuff, you'll know some you may not but we're just gonna get right to it
I'm Victoria. Hey guys, I'm Carly
That was very measly that was well while we're on this topic
Somebody shouted out to me a little while ago
Hey guys, it's Carly
From the side of the road and I was like oh my god. Oh my god. That's what I said
It was in the same Patrick's Day parade. We heard it over the crowd. Hey guys
And I was like well if that's my thing I can die a happy person
If I am known for that at least I made a statement. Let's get to it. Let's get to it
So we're gonna start by saying the amount of references and research that we've done comes from a bunch of different sources
So we're not gonna list them as we say them because it's gonna take too much time
Oh, we don't want to waste your time
So in the show notes all of this will be listed
You can see where it's from you can dive in and go a little bit deeper to all of the descriptions and
Do that we highly recommend doing that, but we're not gonna list them all off. All right, so we're gonna start with the fitness
Myths we're gonna bust some fitness myths. Love a good bust
Love you're killing it today
Oh my god, you are absolutely good. Can I fire myself from a job that doesn't pay like I will just I'm out
All right, go ahead. All right myth number one I
Worked out so I can eat whatever I want
We did this for a long time. We've talked about lives. Yeah, we've gone down that that road
You can't work off a bad diet
You can't you can work as hard as you want and you can push yourself and really bust a workout and then crush it
But if your diet and by diet I mean lifestyle with food is horrible
You can never work out in the gym hard enough to work that off
And if you would like to see proof of that you can go on our website and see my before picture because I was cardio busting my butt
21 hours a week multiple times a day eating whatever I wanted and
Did not look different at all. No nothing was happening. If anything gaining was happening. So
I'm gonna take bar and yoga because I want to lengthen my muscles and get a lean look
Wrong
You cannot anatomically change the length of your muscles
You cannot that's like a tactic people use to get people into class
Yeah to take like oh you want to lean body like a dancer eat like a dancer exactly
Do you cannot anatomically change your muscles be born into a dancer's genetics?
Correct, you know what I mean?
Yeah, you cannot make your muscles lean and it has more to do with your diet and the amount of body fat you have on your body
Then it does a specific exercise
So if anybody tells you take bar or yoga or this to lean out those muscles, it's a complete false
It's a complete false statements. I was taking a breath
The scale number isn't going down so I'm not losing weight
Find a different sound effect every time this will be fun
No, that is not true. Her boo is correct
The number on the scale represents your water weight represents the time of day you got on the scale
Represents what you had the night before if you got up in the morning and had it it
Represents the time of day it represents the weight of your head like there's so much that the scale doesn't tell you and even
The smart scales that connect to your phone that break everything is all estimation
Yeah, all estimation. Yeah, I'm gonna piggyback off that just like when you're on an elliptical or a treadmill
Mm-hmm that calorie burn that pace all of that is a complete estimation your watch is an estimation
Yes, there is nothing true full fact in all of that
It helps you to look at your metrics
But the scale the best way to measure whether or not the effort you're putting into a program is showing in your body
composition is to
Measuring tape arm hip waist bust all of that that is a proper
Representation of numbers if you need to look at numbers. I mean basically old school is the only way. Yeah
No pain no gain which means if I don't feel at the next day my workout was useless that is
Oh
You said change it. No, it's good
That phrase is basically made up to push people in a workout
It's something that trainers used to challenge people and it actually that has no truth to it repeatedly going hard in your workouts
Inhibits your muscles recovery. So if you feel sore every day, guess what that's not a good thing
Yeah, okay, so if you don't think you're getting a good workout because you're not sore. That's okay. Yeah, that's great
I tell clients all the time. I force rest time. I force it. You don't do that to me
you you
Quit me
Can't quit you I
Can't believe I just referenced broke back mountain to my sister
This is real everyone
Extra I I force it though because everyone wants to go go go you want to max out your 45 50 minute session and
No, your body doesn't work like that. It needs time to sink into everything. You just put it through
Take a moment to relish in it and then feel ready to go again and that's a little that's a momentary recovery time in the process
A rest day is an important thing too
Out of your seven days a week of working out. So recovery is not a weakness taking a rest aid again for me
Recovery and rest time is not a weakness. Thank you. You're welcome
heavy weights
Bulk me up keep them small
Know to all the things that just happened so the fact is is false as well as Carly's tone
so
Heavy weights is using a heavier weight for yourself. So it's all relative per body per person
That's not gonna automatically make you like a quote-unquote cross fitter with a big neck
Absolutely, not women don't have enough testosterone in our bodies as it is to do that and
It's not a one-size-fit-all type of thing
Not that we don't love a good cross fitter
Our brother owns a cross fit gym and we love that however one of the biggest misconceptions when people take our weight glasses
Mm-hmm is that oh, I don't want to do weights because it bulks me. Yeah, it's just physically impossible
There are bodybuilders. There's female bodybuilders and so yes, you can bulk up the capability is there
but the diet and lifestyle which is
Crazy restrictive and not a sustainable way. They do that solely for the competition
And then it changes so that they can relax their body and everything
That's not a way to live so it is doable, but you are I can tell you right now
We you're not living that lifestyle. It's not happening. Yeah, and you're definitely not doing that at C fit
Yeah
So if that is something that you were concerned about taking a weight class with 10 to 12 to 15 pounds
I'm we are guaranteeing you you cannot bulk up. Yeah, I
Want to spot reduce my fat meaning oh, I want to take the fat out of my legs
So I just want to work on legs or I want to get the
Love handles off so I just want to do obliques
incorrect
Oh
I am on fire today. Yes, something. Oh
It's physically impossible to target a specific area of fat and diminish it
It just doesn't work
What does help with overall fat loss is resistance training
Resistance band training doing that on your legs doing that on your arms, but guess what the trick
You have to be consistent with it
I'm not saying if you put a band around your legs every single day that the fat is just going to melt away
Again, we cannot say this enough. It's about the diet
But if you want to work a specific area of your body
Resistance training can help with that, but you cannot just take fat off your legs. You just can't your body burns fat from
Anywhere all over the body no matter what workout you're doing. It's not it's not going. Oh, you know what?
It's just going to take from that one little section over here today. Like no, no, that was a good one. I like that one
Thanks
You need to spend hours at the gym at one time to make it worth it
Say what
I think I know I think I but I'm gonna say it again say what
Uh, no, you should work out smarter not harder or longer. Absolutely not
You can get a really good workout in between 20 30 minutes 45 minutes
It does not have to be hours and hours of your day
Whatever you do for an activity for exercise in what you can put into your schedule is all you need to do as long as you are
Putting the effort in making it worth it. Yeah pushing yourself to the max
Yeah in that workout in that 30 minute class
I mean some of our c-fitters have been trying to get our classes down to 15 now
We don't suggest that but you know a 30 minute class if you are pushing
Yeah, it is worth it and it can be at home. It doesn't have to be at a gym
You can look at a livestream video bust your butt by your couch with your kids in the playpen over to the side
And it is just as good as if you were paying to go to that
Membership to run on a treadmill that you don't have in your basement right?
Muscle confusion now what this means is
I'm just so used to this workout. It doesn't work anymore. So I need to switch things up. No boo
Extra extra boo to that one extra boo like a boo boo. Yeah, like hey boo boo. That is wrong
So that is a total marketing term to try and get you to get to the newest fitness craze that is 100%
False there is no truth to a fitness plateau. What you can do
To up your game in your workouts without changing them is to increase your weight in a weight class
Go a little bit faster in your cardio. Maybe keep the same weights, but up your reps
All of those are good things just because you've been doing the same workout for years and years and years does not mean you're in a fitness plateau
It could be a factor of a million other things
supplements and protein shakes
And then after a workout are 100% necessary for muscle gain for blah blah blah
You said it best yourself. Yeah, I did. I did. Thank you. Blah blah blah blah was was the the sound of the day
So what we all need to remember
And it's not necessarily a positive thing
nutrition companies
The brands that are making all of these supplements and protein shakes and powders and everything they are out to make money
That's their sole purpose
That's it. I just think and I want to reiterate to all of you that I'm not kidding when I say go old school
Get exercise eat well. Mm-hmm. Go back to the basics
Like we didn't have all this 50 60 years ago. No, you know what I mean and everyone was you know, we were smoking maybe
People were smoking and there was that but if you go back to the basics of eating cleaner
You know drinking and moderation and daily activity. You cannot go wrong. You don't need all the extra. No, yeah
Your personality should be the only extra that you will ever need
Stretching prevents injury
Oh
Nada nada
Okay, this is the same thing that we said earlier about lengthening your muscles. What you actually should do
Which I always do and people make fun of me for get on the treadmill
Do take a walk do some jumping jacks do some high knees do some butt kickers if you know me
I love a good butt kicker and then stretch your muscles
That actually helps in preventing injury more so than going right to those go touch your toes
Yeah, the stretching prepares the muscle for maximum and optimum use in any type of workout that you're doing
It's a preparation the proper way and probably the best way is better to say it is to stretch
After your workout for the recovery process stretching helps with recovery
And so that you're not doing the oh my gosh. I'm sore every single solitary day type of thing and I'm trust me
I'm there. I'm always sore. I'm always working a new muscle
There's things that I just feel like I'm always going to feel that soreness, but
I consistently stretch and I think I would be way more sore if I didn't do that
We provide a hardcore stretch class that
combines abdominal work and stretching and it's after two hours of weights and cardio
And that is exactly how it's done. And if you have not tried doing that
This is your sign
Oh, we're giving it to you all today. It's a show
Okay, I'm including this one because it's crazy important, but it is not the first time
We've said this on this show and or said it at all in life
Abroutines abdominal routines give me a six pack the more I do them
false
backs
reduce your fat
meaning lose weight in a healthy
proper way for yourself your body your genetics
And that comes from what you eat from your kitchen
Victoria say the motto say what you say
abs are made in the kitchen
1 million
Person mix up the healthy foods pour a little bit of discipline
Little bit of motivation a little bit of consistency put it in that kitchen aid
And slap it on your stomach my god. Can you please patent that recipe and sell it?
Because that is legit. That's all you need
It is what you're putting in your mouth and yes, you can strengthen your abs. You can do ab work. You can do
Super amazing things just like weightlifting for your abdominal core the trunk of your body
But that's not what's going to make the washboard that you see
On the instagram and also we don't mean just don't do abs until you lose weight
Oh my gosh, no because once you start to lose the fat
Then those abs will be those abs be poppin
But if you don't do those abs consistently
Then then there won't be anything there. Yeah, you'll be losing weight
But if you want those abs and it's so important in your core
It is so important for the all the other workouts that you do do not stop doing ab workouts, but
Maybe look at what you're eating
No, definitely look at what you're eating
highly recommended
The more you sweat the better the workout was
Ugh, ugh is right
Just because you get a good old-fashioned sweat does not mean that that was the best workout
And if you don't sweat in a workout, guess what? It's just as good. Victoria. Tell us why
There's gotta be a better way. Oh my god. Okay side note Victoria and I and a friend of ours
We say this a lot like that infomercial thing. Yeah, there's gotta be a better way
You can say it to anything any absolutely anything and there has to be a better way to think about this
So that's incorrect because it's not in an accurate measure of your effort in what you did in the workout
It's not oh that teacher didn't push hard enough and it wasn't like make it a good one
No, your genetics your hydration your how your body
Regulates temperature. That's what sweating is. It's regulating your body's heat the humidity in the air. There are so many factors
If you're not a sweater, you're not a sweater like that's part of your
Chemical makeup. That's not how your body works. That doesn't mean you're not getting a good workout
That's giving you an excuse. Yeah to just not push and try you know what you're doing
Oh, we know
You are losing weight. Sure
You're losing water weight and as soon as that workout is over
It means that you are dehydrated and you need to rehydrate
So that is all that means but sweat away. We want you to sweat
But if you don't
It still worked. Yeah, I happen to be a sweater
I have become a sweater my face used to get red
And now my body has changed and I am 1 billion percent of sweater. Well, your body changes every seven years. Yeah, just look at my hair
I have humongous curly hair and my hair has changed
And everyone's like, oh you straightened your hair today. I'm like, nope
It's just changing and it's factors. It's stress. It's yeah, you've gone through pregnancies
There's so many different things to that. That doesn't mean all of a sudden you guys are gonna red hair in seven years
But that's just if you're not a sweater now, maybe you will be if you weren't a sweater
Maybe you are it changes as your body gets older
You're getting older every second of every day. I speak for yourself. So
Okay
All right next on the list is busting some nutritional myths and
We're just gonna get into it. There's there's some really good stuff that everybody needs to hear
So open your ears. This is this is the moment
Anytime we can reference the musical theater, we're gonna do it. This is the day
Okay
Oh my god, I'm just kidding. Okay
Eating before a workout doesn't make sense for weight loss. It's only important to eat if you're doing cardio before a workout
I
Was not expecting that sound effect ever I actually don't think I expected it either. Oh my gosh
Eating before it can absolutely help
Your workout and benefit for the amount of effort that you're able to put into your workout. Do not
Starve or restrain yourself from eating before a workout because you've got this weird
Misconception about weight loss. You must eat you must eat about about two hours before
Carbs two hours before and you know, what's interesting when people get lightheaded in class or they have to sit down
The number one thing we ask them when we go over and say, are you okay?
We always say are you okay? And second will say did you
Not eat before this one was last time you ate because we can tell
If you are lightheaded feeling dizzy. Yeah, of course you didn't need yeah
It is better to use
unrefined sugar such as organic honey pure maple syrup in place of white refined sugar
Thanks for that
Bottom line sugar is sugar is sugar is sugar. Yeah, none of it's good. I mean, you know a little in moderation is okay
But there is no one sugar. That's better than any other sugar. So unrefined
Refined sugar is sugar eat it in small portions
protein shakes
Before a workout
Are what you need to be drinking before a workout. No way, Jose
Jose doesn't know what's up
Jose drinks that before a workout. No, Jose. No way Jose. You drink that protein shake after a workout 30 minutes after within
Okay, here's what you need to do
Your body takes energy
And not just for the workout for life to function and get to your job and be at your job
From car bro. Car. I'm sorry
I'm sorry. Um, you were so good up until that part and then you brought in like
Carbo marks like get it together
Carbo marks, isn't it? What is it? Oh my god, it's harpo marks
I love when you try to come at me, but you do
Do it wrong. Wait. No, Carbo marks is is our new um, he's gonna be on the show next Carbo marks
I did stutter. Thank you for making fun of me
Carbo marks is our mascot. Oh my gosh. It's harpo marks. This isn't gonna be in the podcast anyways
Or does it matter? Sure is
Carbo hydrates
Carbo hydrates is what your body
needs to burn energy for effort for a workout and for life
Everybody's so afraid of carbs. I know don't eat car
There was something that was put out by some nutritional company to make money that said carbs are bad
Some carbs are not great white bread
White bread products
They're not great
Don't eat those white rice. Not awesome. Don't eat that. That's the carbs that that they're talking about
So simple carbs that you can fuel up with are fruits and fruit juices blueberries
Apples peaches pears bananas. You get the drill. That's awesome
whole wheat
Whole wheat bread whole wheat pasta. Do you ever see the the office episode where he's carboading before their marathon around the office?
And he's eating like fettuccine alfredo
And he just can't handle you mom. It's everywhere. Steve craw. Yes, that's amazing. That's the wrong. That's a white pasta
That's a not a great carb. No whole wheat brand-based cereals
Um, you want to put some peanut butter on some oatmeal or banana and toast
quinoa couscous. These are all simple carbs that your body
Uses the whole point of eating is to give some nutrients and give some love to your body
So it can work for you not against you. Yes, correct
It's hard sometimes because you just want the potato bread, you know, and I get that but if you stick to the good foods
Your body just like Victoria said will thank you for it
Non-fat and low-fat options are much better than full fat
Give me a break
That's been used before
um, so fat free and low-fat options are definitely in 80s and 90s thing
Yeah, it is better to eat smaller portions of full fat
things
Then it is to do the low-fat and non-fat because they have preservatives sodium sugar
Added added things that you don't do not need in your body. So if we're talking about yogurt
Go for a small portion of full fat yogurt as opposed to like a larger portion of non-fat yogurt or
Or light or light. Yeah, let it yeah, or you want
Ice cream go for a little bit of real ice cream as opposed to non-fat frozen yogurt
Because what you're doing is you're putting preservatives in your body when you could be having the real thing and those unrefined sugars
And just because it says no sugar added doesn't mean that there's no sugar in the non-fat
light low carb low cow whatever the marketing employee is
In it. It's called
Xanthamum gum. It's called all of these names that you can't pronounce. It all just means sugar and it's not real
Eating before messes with my stomach
Eating before a workout messes with your stomach. Yeah
meh
nine
Can I say that? Yeah, it's a german word for no. Yeah
My last name's dykeman nine
I feel like you're just a good day from new girl right now
That's a compliment. Yeah. No, it has absolutely nothing to do with your stomach
so if you're feeling nauseous if you're feeling that grumbling feeling in your stomach while you're working out and
We all connect that to like oh my stomach's upset. No, what you just ate was not the right food for you
You maybe ate something with a little bit more fiber. So you're gassy and bloated. Maybe you ate something
with sugar alcohols which really messed up the inflammation in your stomach lining. It's
So much more than just I ate before a workout
So now my stomach's upset and I can't do this because the next time you go to work out
You're not going to eat at all and then you're going to faint the cycle is not what you're doing before a workout
It's what you're putting in your body
Certain foods make you burn fat. No, very good. Very good. So when you read things like, okay
If I put cayenne pepper and lemon into my water and I eat a grapefruit
I'm gonna lose weight
100% wrong and there's no other way to debunk this myth other than telling you
Absolutely no food on earth makes you burn fat. It doesn't eating healthy getting a good workout
That helps you burn fat. There's no secret sauce to any of this sitting in there is no secret sauce
To any of this. I like how you did it, but you changed it. I know
You know leveling up. So yeah, go ahead put your cayenne and your and your lemon in your water
We're not stopping you from doing that, but don't expect to lose a pound overnight because you did that
It's just not gonna happen. Those are all
of our mythbusters for the day
Here's the deal if you're interested in this episode and you're like, oh my gosh, they're talking to me
This is so helpful. Like I do think these things. I have thought these things first of all so of way
We're right there with you. So like some of this was new and I was like, oh that makes so much sense
Why didn't I ever think of that and some of this I'm like, oh my god, obviously
You're interested in this episode and this conversation
Because you care about your body and because you care about health and fitness and you want to make some changes or you just want to keep
Maintaining the health that you already have but you've been learning so many crazy things with social media and
then honestly just the discovery of the internet like when people could get
Knowledge at their access, but like that doesn't mean it's the right knowledge. So we we're flooded with everybody else's opinion
So here's the thing
if you're working out
If you're eating healthy or you're trying to do these things and that is your goal to
To make a difference in your body. That's called healing. You're trying to heal your body from a way that it used to be
You can't heal a body that you hate
Oh
That's this is not coming for me
Oh, that is not um, I would love to say that I
I was like, damn, I love to say that that's mine. It's from a jay shetty podcast
With a gut doctor called dr. Will I will link it
He said that and I wrote it down and I've been looking at it because you cannot heal a body that you hate you cannot work on
A body and care and put thought into what you want to fuel it with with your food in the kitchen
What you want to maximize its capability in fitness classes at cfit or in the gym
If you go home at the end of the day and you look at yourself in the mirror and you just hate what you see and you say bad
things about it and there's so much more to
busting these myths in a science-based way, which is what we did today
That it is all about how you're feeling about yourself because you're never going to follow through with these myths
You're going to hear us and you're not going to actually do it say the magic word. It's all about what?
Mindset. Oh my gosh. It is the word. I think of the year
Your mindset if you are not in the right mindset, none of what we say none of what we suggest
None of it will work. We can tell you to do what we think you should do until the cows come home
Oh
But if you're not in it yourself
It's it's not going to work for you. Yeah change your mind change your life
Yeah
Tell them that was for me. I said that and listen we have been in the game of fitness for a good amount of time
So we do know what we're talking about. We learn new things every single day and the stuff that we don't know
I mean, we're banking on that musical theater degree and we are going to fake it till we make it
Yes
But we do know a little about what we're talking about
So we suggest that maybe you pick one or two of these and really go after those
So if you thought maybe lifting weights would bulk you up
We just debunked it for you get in a weight class. Yeah, if you've never tried a stretch class
after your workout
Hey, hi
We got that for you
It's so important. It's so so important
So we did rattle off a lot and it's a lot of information. Oh sure taking it one time
So use this episode as a reference to come back and be like, oh, what was that other thing that they said?
Because they're really important
Just for you to not get sucked into
The quote-unquote rules of how to do all this stuff. Nobody knows what they're doing. Yeah, no one knows
Nobody knows what they're doing
We are all in the same boat paddling along and we're just throwing you you know
An ore out and trying to help you and just like people do to us. So take take the help
Carly the ore might you know be put together with duct tape
All right, and the boat might have some holes that are being plugged in with with some
Styrofoam, but it's getting where it needs to go and it's going to make that destination
Okay, we are here to help you and just hopefully you listen to the podcast because you want to learn something
But you also just want to listen to my jokes for a while. We only had one or we were going in circles
Okay, and I know you've been there too, but someone threw us one it just manifested itself
So just get in the boat. You could be on our door jack
any day
You fit on the goddamn door never let go
Come back
Let's get to that real tip and that real extra tip because these are really good ones that you can absolutely do today
This is an oh, okay. I'll try that tomorrow because you're not gonna do it tomorrow do it today
So the real tip is keep it real. Okay. No frills. No fru fru keep it real eat
real
foods keep it real
Keep it real nothing processed nothing from the center aisles of a grocery store
If you're going in to get your food for the week you stay around the perimeter. That's where all the good stuff is
That's where the stuff that's going to keep you happy
and healthy keep your family happy and healthy the processed
marketed items are in the center aisles and you do not need them and now for your real
Extra tip of the week check me out
What does check me out mean? I'll tell you check out what's in your kitchen. What is in your pantry?
What is in your fridge? What are in your cabinets?
Look at the nutritional facts
If you cannot pronounce the words your body does not need them. Just notice all of the food in your house
Is it real?
If it's not don't eat it. Is anything real? Are we?
Real?
Well, we hope you got some really good
Insight today and some really mind-blowing aha moments from what we said we did and it's just really catapulting you into
a healthier
easier
less
Crazy way to live basic basic basic
Basic basic basic
Listen, this is when it is okay to be basic
I am the most basic person there ever was and guess what right now. It's okay to be basic
So we hope you remember that through all of this
fitness
You're always fit to be real and you are always allowed to be a little extra
Extra an extra basic in the kitchen
For legal reasons we have to tell you that this podcast is meant for entertainment and educational purposes only we are not healthcare
Professionals for all of your health wellness fitness and self-care needs
Please refer to the medical professional in your life your primary care physician your therapist a certified coach
Whoever it may be and then let us know what they say because I guarantee we need to know it too. Okay
Okay, bye