Propaganda we aren’t falling for
When it comes to fitness, especially talking about women, there’s so much noise to filter through. Some of it is clickbait on social media, others are for marketing + product sales, some of it is just old believed information that people haven’t updated with new research.
So here’s the propaganda we aren’t falling for — and why.
👉 always cycle syncing your workouts
Some say that you need to avoid strength training or lifting heavy or hiit training during certain phases of your cycle, with the notion that that’s the same every month. Each person and each cycle is different. While your normal weights may feel heavier during your menstrual phase, it’s not to say that you should *always* readjust your training routine without giving effort if you’re able. You may lift a bit less or take an extra rest day, but to count yourself out for up to 2 weeks out of the month is doing yourself a disservice. Of course, we can add in some gentle movement to the routine and modify when necessary depending on the person and how that particular cycle is feeling.
👉”train like a woman, not like a man”
I saw a post recently that went viral of someone on Instagram saying she started seeing results when she stopped training like a man, and started training like a woman. Then, she went on to describe seeing these results when she stopped skipping meals all the time while just drinking coffee and started focusing on weight lifting rather than just doing hiit workouts. Now these are ALL great things and will definitely elicit great results. Although I’m not sure about you, but I don’t know any gym bro that focuses on doing burpees on an empty stomach. My man definitely doesn’t. So, in my humble opinion, by opting for weight lifting and actually fueling your body properly, she’s actually training *more* like a man.
👉carbs + gluten are inherently bad
Essentially, you need carbs for energy. Gluten causes inflammation in those who are gluten-intolerant or have Celiac disease. Rather than thinking your need to cut carbs or gluten to be “healthy,” focus on whole food, limited ingredient, real carbohydrates. Your body and energy with thank you.
👉red meat isn’t good for you
Grass-fed beef, steak etc provide your body with healthy fats such as Omega-3 fatty acids and are high in antioxidants and vitamins. These factors can contribute to lower systemic inflammation in the body (esp when compared to grain fed beef). Also for us ladies, the increased iron through your diet is very beneficial during your menstrual cycle.
👉2 eggs for breakfast and 1200 calorie diets is enough for women
Ladies, we aren’t toddlers. You need adequate food + protein to regulate hormones, maintain lean body mass, and simply to exist at a more functional state while juggling all of your daily duties. Two eggs in the morning will only give you about ~13g protein (140 cal total). We want to have at least 30g protein per meal. Even if your goal is weight loss, 1200 calories is not enough and unsustainable. I promise you’ll feel better and see better results with more real, whole foods.
👉10k steps can replace other exercise
Daily movement is great. A sedentary lifestyle has major negative health risks such as cardiovascular disease, poor circulation, and is even related to anxiety and cognitive decline. However, it is not an excuse as to why you don’t need to go do your strength training. Or, my personal favorite, does it mean that you "worked out your legs enough.” Daily walking or even cardio done on the treadmill should not replace strength training as it does not have the same stimulus on your muscles.
👉everyone’s form should look the same
Even when performing the same exercise, your form will likely not look exactly the same as the person next to you. We all have different heights, limb lengths, and body proportions. For example, someone with long femurs relative to torso length will have more of a forward lean during a squat compared to someone with shorter femurs and longer torso. This is totally fine as long as you are still using the proper technique within your positioning.
👉pitbulls aren’t actually house hippos
This one is obvious. IYKYK 🦛
Want to debunk more together? In our coaching systems, we do just that.
Schedule a call with me and we will talk about a plan to reach your goals (without all the BS)
xx Samantha
