Fitness & Wellness

7 Deadly Fitness Lies Sold to Women

I listened to my Mind Pump guys on episode 1077 break down the 7 Deadly Fitness Lies Sold to Women. They are so spot on, and I could not agree more. Time and time again, I share how I am so very thankful to have a father who demanded so much out of his daughters and treated us equally as our brother when coaching us in sports through out high school. One of my favorite memories that I still laugh about to this day is when my Poppie (grandpa) came to visit us during Christmas break when I was in 9th grade. He showed up at my basketball practice and was shocked with how tough my dad was on us girls during practice. I’ll never forget him telling my grandpa — “Girls want to be treated equally. Well, I am going to coach these young ladies like I do my football players and demand 100% effort at every practice.” My dad was so ahead of the times (see lie #3) and instilled in me fundamental skills that I have carried over into my adult life.

Below is a recap from the podcast.

LIE #1: HEAVY WEIGHTS BUILD “BULKY” BODIES AND LIGHT WEIGHTS/HIGH REPS BUILD “TONED” BODIES
This myth has demonized building muscle. It is critical to build muscle if you want to speed up your metabolism and lose body fat. Muscles do not tone; they build or they shrink. PERIOD. Toning is used to describe the feeling of muscles getting more firm, which is the beginning stages of building muscle. The most effective way to get a lean, tight, defined body is performing compound lifts (deadlifts, squats, bent over rows, presses, barbell hip thrusts) that are relatively heavy at 6-12 rep ranges.

LIE #2: WOMEN SHOULD NOT EAT IN A CALORIE SURPLUS/BULK
Calories fuel the muscle building process and this in return increases the metabolism. The goal is to get to a place where you are able to eat more calories then what your body is accustomed to and still lose body fat due to an increased metabolism from adding muscle. Most women are always in a calorie deficit and trying to cut, which is why over time it becomes harder and harder to lose weight, because your body has become accustomed to eating in a calorie deficit for a long period of time. It is completely ok to cut, but on the same note it is great to go through periods of adding more calories to the diet. Plus, in the long run this enhances your quality of life. Going to birthday parties, out to dinner, vacations, etc., does not become a stressful situation, but a space to enjoy and thrive, because your body is a fat burning machine.

ShowoutMeg

LIE #3: WOMEN NEED TO TRAIN DIFFERENTLY THAN MEN
You, as an individual, need to train differently based on personal goals and training history and not because of your sex.

LIE #4: HOW CERTAIN FITNESS CLASSES PROMISE TO CHANGE THE SHAPE OF YOUR MUSCLE IN A SPECIFIC WAY
NEWS FLASH: You are born with your muscle attachments. For example, a muscle attaches at point A and point B. When a muscle contracts, it squeezes and brings those 2 points closer together (aka: bicep curl). You would have to surgically remove your muscle and reattach it to a different point on the bone to elongate the muscle. Clearly, you cannot make a muscle longer.

There is nothing wrong with taking these types of classes if you enjoy them. They do a great job at fatiguing the body, but they do not change the body nearly as fast as resistance training. If you want to shape and sculpt your body in the most effective, efficient, fastest way possible, then strength training needs to be in your arsenal.

Regarding the shape of a muscle, there is room for change, but it takes years, and you have to build a lot of muscle. For example, the girl who wants to build a bigger booty. This does not happen over night and takes years of consistent training to achieve the result. There are also those genetic freaks who rarely train and eat like crap but have the body you aspire to reach. Do not compare yourself to them; that is not real life. I think it is important to embrace the body God gave you, and put in the consistent work to make it the best version possible!

LIE #5: THE NUMBER ON THE SCALE AND THE SIZE OF YOUR CLOTHES SAYS IT ALL
We, as women, need to get over the scale and the size of our clothes. We’re not walking around all day long with a sign saying what size of clothes we wear and our body weight. I know when I am feeling good in my skin I am walking around exuding confidence and feeling like a Goddess, and certainly not giving two-shits what the weight on the scale reads or what a brand of shorts says is my size. For example, a 120lb woman at 33% body fat versus a 145lb woman at 17% body fat. That is a 25lb difference in weight, but a HUGE difference in the way they look based on muscle-to-fat ratio.

LIE #6: PERFORMING HEAVY DEADLIFTS & SQUATS WILL GIVE WOMEN A BIG WAIST
One of the best ways to build a strong core is performing heavy deadlifts and squats, which has been demonstrated in multiple studies through Electromyography (EMG). It is also important to note the hip-to-waist ratio. Maybe your waist added some muscle and grew a 1/2 inch but your booty added 2 inches. That’s an improvement in the hip-to-waist ratio.

LIE #7: SUPPLEMENTS PROMISING EXTREME RESULTS
Don’t believe claims that promise outlandish, unrealistic results.

In a nutshell, Build Muscle + Burn Body Fat + Stop Worrying about the Scale = Looking Like a Goddess!

Sleep

The best career decision I ever made was making it a non-negotiable to start my day no earlier than noon on Mondays. Being able to sleep in until 9:00 and starting my week off without the crazy hustle of making that 8am meeting or 5:30am client has been a game changer. I don’t dread Mondays, I get to fully enjoy my entire weekend, and I look forward to the week so much more.

I need sleep. Once I finally started getting more sleep and only allowing myself 2x/week of early clients, my quality of life improved ten-fold. The video above nails it on exactly how I function.

My morning ritual is waking up to a peaceful alarm with no snooze, making a cup of coffee, and finding a podcast to listen to while I make breakfast, pack my food for the day, and get ready. No negative energy from the BS on TV. No checking my email. When I brush my teeth, I read affirmations I have written about career, relationships, fitness, and finances and let those words sink in every morning. Whether it’s a 4:15 morning or an 8/9am morning, the same ritual stands.

We all hear how the early morning risers are supposedly the most productive, but I know for a fact that getting good sleep and sleeping until 8 or 9am more days than not has made me a lot more productive. Everyone is wired differently. I know there are individuals out there who kick ass with an early morning start. I coach a few of them, and my dad is that exact person too. Personally, I felt bad for a hot minute when I would turn down clients who wanted to start early on days I told myself were my mornings, but then I saw how I became a better coach, friend, sister, and daughter when I allowed myself to sleep, and also have a life during the week.

Research continues to come out to show how sleep is one of the most important things an individual can do to stay healthy, lose weight, and stay sharp. For the longest time I would tell myself, “You can sleep when you die.” Fast forward to my body pretty much shutting down in 2012, and I learned real fast that mindset does not create a lifestyle of longevity and thriving. I want to be my best self and give my best self to my family, friends, and clients. Knowing now how I tick and what works best for my lifestyle and body is something I will not take lightly ever again.

How are you wired? Are you an early riser and thrive in the morning? Do you stay up later and sleep in to create the best day? What is your morning ritual?

SHOWOUT Shape Up

Dates: January 7th- February 4th

Details: 1st 2 weeks focus on a dialed-in eating plan. Remaining 2 weeks introducing other foods back in the diet. Pre and post body comp, weekly goals (nutrition, fitness, steps), meal plans, shopping list, weekly update on who's sticking to the goals. 2 winners at the end of the 30 days: most body fat loss AND most consistent on hitting weekly goals. The winners will receive one personal training session from me, shout out on my social media platform, and $25 gift certificate to Total Nutrition.

Price: $40

Email me at showoutmeg@gmail.com to register by December 21st. Capped at 20 people!

Water & Fluoride

If you are unaware of the harmful effects of fluoride, then check out this article. Also, Fluoride Free Austin, is a great site to stay up to date on the latest research and happenings. In a nutshell, how toxic is fluoride--

  • It is a component of rat poison and many other common pesticides
  • It is corrosive enough to etch glass
  • ŸFluoridated toothpastes carry a poison warning on the label
  • The EPA prohibits discharging fluorides directly into natural waterways, including the ocean.  Fluoride disposal is regulated under the rules for hazardous waste.
  • ŸHandlers are required to wear a NIOSH-approved cartridge respirator with full-face shield, tight-fitting chemical splash goggles, and acid-proof protective clothing, gloves and shoes.
Fluoride Free Austin

Needless to say, I do not want this crap (fluoride) in my water, especially since I am someone who consumes around 80oz of water daily.

There are multiple avenues to get fluoride-free water:

  1. If you are looking for an inexpensive way, then make a trip to your grocery store, purchase BPA free jugs, and fill them up weekly. At HEB in Austin, the fluoride free water is only $.35 a gallon; Sprout's, Wheatsville, and Whole Foods also offer fluoride free water refills.
  2. If you own your house, you can put an entire system on your water that removes fluoride, but this is quite the investment.
  3. Lastly, this is a great water pitcher that you can refill that removes all the impurities.

MOST BOTTLED WATER CONTAINS FLUORIDE. If it does not state that it's fluoride-free, then do not waste your money. Pick one of the options and get to drinking fluoride-free water. 

Reset & Restore

RESET & RESTORE.png

Every year I do a Reset & Restore with my corporate wellness account, RetailMeNot. It's a 30-day program designed to detox from sugar, processed foods, and give your body the break it needs to fully reset and restore itself and get back on track to feeling great! This is not about weight loss, which will happen naturally, but it's all about being intentional and slowing down for a month. By the end, you will feel rejuvenated, revitalized, and refreshed.

I am opening up this course to all my local Austin friends and anyone who wants to participate remotely. 

DETAILS

  • January 8th-February 6th --- deadline to register is January 2nd.
  • Weekly Monday Motivation
  • Reset & Restore handout focusing on what foods to eat, water intake, sleep, how to deal with toxins, & eating guidelines  ---This is the game changer!
  • Private Facebook group to answer all questions and provide accountability along the way
  • 10,000 steps daily Google log chart
  • Detox supplementation (additional cost if interested)
  • Educational visit to Barton Creek Farmers Market on January 20th (optional for Austinites)
  • Team dinner at Picnik on Burnet Rd. on January 27th (optional for Austinites)

Price: $25 (payments via PayPal or Venmo @showoutmeg)
Email Megan at showoutmeg@gmail.com if interested.

 

 

 

Rollin' Solo Dolo

Solo Dolo

June 6th, 2017  (actual date written)

The past 12 months have been a whirlwind of transition. From career changes, to getting ready to move on my own, to finishing up my OPEX Level 1 CCP course work, I can suffice to say it's been busy. This coming August will be the first time ever that I am rollin' solo dolo with my career AND living on my own again. I am so excited yet it also brings up all the craziness that comes with transition.

As of June 1st I have been operating solely as Showout Life and offering the following:

So many possibilities and new adventures in store! When I truly listen to my heart, life makes sense again and things fall into place. 2017 is half way over and I have already learned so much more about myself, accomplished goals, but taken a few steps back too. I may be rollin' solo dolo, but I am ready to link arms with new clients and develop amazing, fulfilling, intimate relationships. Let's rock out the 2nd half of the year full speed ahead!

The 4 H's

HEALTHY - HAPPY - HORNY - HUNGRY

4H

A simple way to know if you are functioning at full capacity, recovering from workouts, and fueling your body properly is to check in with the 4 H's. Each morning you should wake up experiencing all the H's.

HEALTHY- You feel great. Rarely get sick. Crave nutritious foods. Injury free and feeling fab!

HAPPY- You wake up ready to take on the day full speed ahead. This doesn't mean you have to be on cloud 9 all the time, but you have a sense of fulfillment and are excited about what the day has in store. If you are restricting your calories, you have less calories for your brain to use. We've all heard of being hangry. Less fuel for your brain means less chances to think happy thoughts. The default state of the brain is to look for the negative. Being negative requires less calories. If you have enough calories you are more able to conciously choose your thoughts and you can choose to be happy.

HORNY- Horniess is all about the hormones. If your hormones are whacked out, you are going to have no desire to rip your man's/woman's clothes off. Check in with how you feel when you wake up each morning. If morning sex is not on the brain, something could be off hormonally.

HUNGRY- When your metabolism is working properly, you will wake up hungry and ready to eat breakfast after that morning sex sesh! If on a regular basis you find yourself not wanting any food for multiple hours upon waking, then something is off.

I have limited spots available for 1-on-1 and small group training and more availability for online coaching. If you find yourself struggling with 1 or all of these H's, give me a shout and I can help you reach your goals and wake up experiencing all the H's!