Stacie Venagro Fitness Tips

By: Stacie VenagroFitness Tips 2017 World Miss Fitness America Pro Exercise Myths Exposed than no workout. I think most of us realistically have at least 25 By Stacie Venagro - 2017 World Miss Fitness America Pro Welcome fall! I don’t minutes a day to squeeze in a workout. Even if you just take a walk know about you, but I’m looking forward Unfortunately, there are way too many false ideas about losing weight/ on your lunch break, that’s already doing something great for your body. to cooler weathbuilding muscle, etc. If you’ve been Myth #5 You have to use supplements. er, sweaters, apple working out for a little while now, then The supplement industry is a billion dollar industry; there are so picking, and pumpyou’re probably familiar with many of many on the market now and too many for me to go over. Simply put, kin everything! It’s the ridiculous myths that are floating you don’t need them. I am not saying that they can’t be beneficial also the best time to savor the time spent outdoors before colder weather around out there. For those of you that are just starting out, it’s important for you to know some of the things you hear may not be true. Some of this bad information may even prevent you from getting your best results. because I personally use supplements and they are a great addition to my routine. Although they can be helpful, it doesn’t mean that you need them. Everything your body needs can be found from whole food sources. Eating a balanced diet will give you the fuel you need to power through your workouts. Never deprive yourself comes. If you haven’t Let’s go over some of the common myths I hear. of food to lose weight, it will always backfire. Most of my clients already it’s a great time to focus your fitness routine a couple of times a week getting out of the house. New England is well known for beautiful fall scenery, so why not get out and discover something new. Myth #1 Li ing weights will make you big. I honestly still can’t believe that people still think this is accurate. In are surprised by the amount of food they can eat when eating the right foods. Unless you have a medical condition that requires you to use supplements, you can make whatever choice fits your Exercise doesn’t have to monotonous, there are plenty of great places to hike locally. There’s a wonderful book called Weekend Hikes in Rhode Island by Ken Weber that I was introduced to awhile back. He does an excellent job of breaking down each destination with detailed directions, approximate walking time, and order to get “bulky,” it takes a lot of heavy lifting and a lot of eating. Unless you are purposely trying to gain a large amount of muscle mass, it’s not gonna happen. Weight training should be included in everyone’s workout plan. Strength training burns fat, improves lifestyle best. Myth #6 Fitness apps and gym equipment accurately calculate calories burned. the distance. A couple that are great for fall are Napatree Point and Browning Mill Pond- Roaring Brook. posture, makes you stronger, increases metabolism, potentially Technology has become very sophisticated with fitness apps and These are just a couple of the many that are close by. Always be safe when hiking new areas and do your prevents osteoporosis, and makes you feel great. If that’s not devices. You can monitor your heart rate, steps, calories burned, research prior to heading out. As always never hike close to dark. If hiking new areas isn’t your thing take enough motivation for you, I don’t know what is. Seriously though, and a lot of other things with just a simple watch or app. I believe a walk or run in your neighborhood or local park. it’s super important to have a balanced exercise plan, and strength that these things are great tools to help track your progress and training is a key component. If anyone ever tells you that weight keep you motivated, but the numbers given aren’t always 100% Get your family involved in fitness! If you don’t have children take the dogs along with you. Children love lifting is only for men, you need to fill them in on the facts. accurate. Stick with a set amount of calories each day, even if your to get outside and explore nature. There’s plenty to explore to stimulate the mind and get some physical activity in. When you’re having fun exercise doesn’t feel like a task. Most dogs are always up for a walk, you can train them to run while you’re training g yourself. Alternate between jogging and walking in 30 Myth #2 Crunches are the only way to work your abs. Crunches are fine to include in your workouts, but this exercise is only working one part of your entire core. The core is basically app tells you to eat 1000 extra calories. Oftentimes, the calories burned during exercise can be overestimated. If you’re feeling sluggish after workouts or hungry throughout the day, then add another small snack and lots of water to see if that helps. For second intervals to start off and work your way up from there. Bring water for you and your pet to keep everything between the bottom of the chest down to the top of most people, that should be enough. I always encourage clients to everyone hydrated. your legs. Strengthening the entire core is the only way to achieve be sure you’re eating enough, but overeating may hinder results. desired results. Without getting too technical about it, a strong core Speak to a professional if you’re unsure of what your proper daily Enjoy the beginning of this beautiful season and stay motivated. Just because it’s getting cooler out doesn’t is important for many reasons other than looking good. If looking intake is. mean that it’s not a good time to start working out. Anytime is a great time to start! good is your only goal, that’s fine, just do it the right way. Exercises Stacie Venagro Fitness is located at that strengthen the abdomen and other core muscles include planks, squats, sprints, high knees, Supermans, side planks, jack knives, Myth #7 You should have a cheat day once a week. Celebrities on Instagram posting their “cheat day meals” may 161 Macklin Street in Cranston. wood chops...the list goes on. My point is that there are so many tempt us into believing that this is a good idea, but I can assure other highly efficient ab workouts than just crunches. you, it’s not. An entire day of bad food each week consistently, can throw off progress you’ve made. A cheat meal a couple of times a

Myth #3 Working your abs will give you a flat stomach. week and a treat here and there are perfectly healthy; I would never

While all of the exercises I listed in #2 are excellent ways to suggest depriving yourself. Maybe you fall off for a day or two; strengthen your core and burn calories, exercise alone will not give that doesn’t mean you’ve ruined your progress. What I’m saying is you the results you’re looking for. If you’ve ever heard the phrase to try your best to stay on track everyday and know when you’re

“abs are made in the kitchen,” you probably realize that what you going to have something special ahead of time. Making a whole day eat has the most effect on getting leaner. In order to achieve fat loss out of it can spiral into several days, then weeks. Imagine working you need to have a good nutrition plan in place. Eat lots of fresh hard all week and you lose 1-2 pounds, which is healthy weight loss fruits and veggies with food sources of proteins and carbohydrates, for a week, only to consume a ridiculous amount of calories in one healthy fats, minimal sugar, and minimal alcohol. This is the most day and basically back track. In the beginning, you should be strict, challenging, but also the most rewarding. and as time goes on, you will get used to eating a nutritious diet. You will know when you can splurge and when to scale back. If

Myth #4 You need to workout for a certain amount of time. you’re exercising regularly and eating well, your metabolism will

If you’ve read any of my other articles or trained with me, then increase and enjoying the piece of cake at the birthday party won’t you know I do not believe that long workouts are necessary for be such a big deal because you know you’ll get right back into your most people. Hour long workout sessions are for people who are routine after that. 46 ShopInRIlifting extremely heavy weights and require much longer recovery times in between sets. Also, maybe if you’re training to be a movie There are many more myths I could list here, but the point I super hero, but us common folk need only about 20-40 minutes of hope you take from this is that not everything you hear is true. effective exercise 3-5 times a week. Again, as I’ve said before, pair Sometimes it’s something we’ve heard many times from different this with a good nutrition plan and you’ll be on your way to keeping people; it still doesn’t make it fact. You can always contact me for the weight off for good and creating a healthy, sustainable routine. any fitness and nutrition information, or any other reputable fitness

A mix of cardio, strength training, and flexibility throughout the professional. As always, never quit, and no matter how many times week is sufficient. In my opinion, a 15 minute workout is better you fall, keep getting back up!