COMMON EXERCISE MYTHS.

Hold Your Breath While Exercising

Breathing is the unsung hero of exercise—simple, essential, and easy to forget when you’re laser-focused on not dropping that dumbbell. As you walk, run, stretch, or tackle your workout, remember this golden rule: don’t hold your breath! Your muscles crave regular oxygen, not a game of hide-and-seek.

Here’s the deal: exhale like a champion when lifting weights (think bicep curls—breathe out as you raise, inhale as you lower). Push-ups? Inhale on the way down, exhale as you defy gravity. With aerobic training, your breathing muscles level up, making deeper breaths as effortless as a Sunday morning snooze. The bonus? You’re not just bringing in oxygen to fuel your moves but also kicking out carbon dioxide and waste products—a win-win for your body’s chemistry class

Women Should Not Embrace the Weight Room.

Ladies, ditch the myth that weights aren’t for you! Strength training doesn’t turn you into the Hulk overnight (unless you’ve got some secret gamma-ray stash). Instead, it gifts you a toned, sleek, and well-defined physique, banishes lower back pain, and sharpens your neuromuscular coordination. Plus, when you’re stronger, you can carry your own groceries and furniture without summoning a rescue squad.

And here’s the kicker: the American College of Sports Medicine doesn’t draw a line between men and women when it comes to strength training. So why should we? Grab those weights, flex those muscles, and let’s break down barriers one rep at a time!

You Can’t Achieve Your Fitness Goals Outside a Gym.

Ever walked into a gym and suddenly felt like everyone’s staring at you? Relax, they’re probably just trying to figure out how to work the elliptical! But hey, maybe the gym doesn’t fit your schedule, or you live miles away. No biggie. Some of us prefer quality time with our dumbbells anyway.

Weigh your options, set a goal, and crush it—no excuses. Whether it’s mastering push-ups at home, cycling like a Tour de France hopeful, jogging around the neighborhood, or building a DIY home gym, the magic lies in your consistency and determination.

Remember, no gym membership has the power of your commitment. So, how have you kept fit during this Covid-19 rollercoaster? Whatever your style, just keep moving—because a little sweat is the best accessory you can wear.

You Should Stretch Before Your Workout.

Let’s clear the air—stretching before a workout is like putting sunscreen on after you’ve already sunburned. It’s just not the right time. Save those stretches for after your workout, when your muscles are warm, your blood is pumping, and your body is more flexible than your weekend plans.

And here’s a pro tip: don’t forget to breathe while stretching! Think of it as a mini-meditation session for your muscles. Give yourself a moment to relax and let the stretch sink in. Stretching regularly can also help reduce soreness, improve posture, and keep you limber—so your body is always ready to crush the next workout (or that spontaneous dance-off).

 Fasted Cardio: You Should Exercise on Empty.

Fasted cardio sounds fancy, but let’s call it what it really is: working out on an empty stomach and hoping your body burns fat instead of your enthusiasm. It’s true that some believe exercising before breakfast can aid weight loss. However, if you’re not a trained athlete, diving into an intense workout without fuel is like trying to drive your car with the fuel light on—you won’t get far before you sputter out.

On the flip side, waiting 30–60 minutes after a light meal before exercising can give you the energy boost you need to power through your session. Think of it as pre-loading your engine for peak performance. Not only will you feel stronger, but you’ll also avoid the dreaded mid-workout slump that can turn a solid gym session into a half-hearted shuffle.

So, what’s the takeaway? Listen to your body. If you’re going for a gentle walk or some light yoga, fasted cardio might be fine. But for anything intense, fuel up. After all, even your car needs a little gas to rev its engine—and you deserve at least as much care as your ride!

Feel Fitness

Let’s settle this: the “best” time to work out isn’t written in stone tablets. It’s whenever you feel like it! Morning person? Fantastic—wake up, lace up, and get moving before your brain realizes what’s happening. Evening owl? That’s great too; burn off the stress of the day with a solid sweat session.

A Morning Workout Is Better

Now, let’s talk mornings. The real charm of a morning workout? It’s done and dusted before life throws its curveballs—work emergencies, surprise errands, or the irresistible lure of your couch. Plus, early workouts give you an energy boost that makes you feel like you’ve had three cups of coffee without the jitters. Science even suggests that morning exercisers are more likely to stick to their routines because the day hasn’t yet had a chance to derail them.

That said, don’t be guilt-tripped into believing mornings are magic. The “best” time is whenever you’re motivated and can bring your A-game. Consistency, my friend, trumps the clock. So whether you’re saluting the sunrise or sweating under the moonlight, just show up and make it count!

Coach Philip

Spot Reduction: The Fitness Unicorn That Doesn’t Exist

Ah, spot reduction—the myth that refuses to die. The idea that you can torch fat from one specific area of your body by just working that muscle is as fictional as unicorns, Bigfoot, or calorie-free donuts. Here’s the reality: our bodies are not that picky. When we lose fat, we lose it evenly across our bodies—not just in the areas we wish would shrink.

Take those endless crunches aimed at melting belly fat, for example. While they may strengthen your core and give you abs of steel, they won’t single-handedly get rid of the spare tire. The secret sauce? A combo of consistent cardio, strength training, and a balanced diet that aligns with your fitness goals. That’s how you really turn your body into a fat-burning furnace.

If you’re already lean, targeting specific muscles for definition makes sense—but for everyone else, it’s about the big picture. Think of your fitness journey as a team effort: cardio burns the calories, strength training builds the muscle, and good nutrition ensures your body has what it needs to perform. Together, they create a harmonious symphony of fat loss and muscle gain.

Coach Philip