It’s coming down to the wire ladies and gents! I had my labor and delivery class last week and will be starting my childbirth course this coming week. My husband and I have chosen the Hypnobabies method that we are super excited about. If you’ve never heard of it, it is pretty amazing.
The way I interpret Hypnobabies is that you train your mind and body over the course of six weeks to be able to relax during labor as well as to embrace it in a positive light. You mentally prepare yourself for childbirth by repeating positive affirmations and learning different cues and techniques to deal with the discomfort of the moment. The goal is to embrace birth as a positive, natural, beautiful, and even pain-free experience, instead of what is the norm. This is achieved through medical-hypnosis methods, free of any drugs; the mom is free to move about any way she is comfortable, thus making childbirth easier, shorter, and more joyful.
I will keep you updated on the progress as well as the end result. For now, hubby and I are gearing up for our upcoming baby shower and trying to get those last few items crossed off the never-ending baby to-do list. If anyone knows of a great photographer for pregnancy/infant pictures, let me know!
I thought it might be fun to play a little game this week called True or False? about fitness.
True or false? Muscle weighs more than fat. My clients 100% know the answer to this one—so do not spoil it guys! Some people believe muscle weighs more because magazines state this all the time—others say fat weighs more because they see fat and think that fat equals heftiness. Think instead of a pound of feathers compared to a pound of bricks—which weighs more? You’ve got it! A pound is a pound, so they both weigh the same! The same is true with muscle and fat; five pounds of fat weighs the same as five pounds of muscle. If you were to look at them side by side however, body fat would take up double the space and appear to weigh more, whereas muscle would “feel” heavier due to its apparent smaller density (hence the belief that it weighs more). So now you know!
True or false? Doing 1,000 sit ups will give you flat abs. Think carefully about this one… I remember reading a magazine article about Britney Spears a few years back where the interviewer wanted to know the “secret” to Britney’s toned tummy. She stated that all it took was doing 1,000 sit ups per day, every day. I’m here to tell you baloney! The truth is that no amount of abdominal workouts will solely yield the coveted results of a chiseled midsection. Why? Diet is the biggest component of this; if your diet is not balanced with the proper clean foods, you can bet that those sculpted muscles will continue to stay hidden under that extra layer of flab—no matter how much you exercise. I’m sure you’ve heard the saying that “you can’t out-train a bad diet”. This is so true! You can have the most beautiful abs, but you’ll never see them if they’re hidden underneath a layer of body fat. Keep up with your workouts, but make sure that your diet is consistently clean as well.
True or false? Cardio is the answer to fat loss. Sorry to disappoint you yet again, but the answer is also false on this one. Cardiovascular exercise is fantastic for your heart, lungs, and the rest of your body—the benefits are numerous. It is, however, not the sole (or most effective) way to decrease body fat. Will you lose some weight if you have not done any cardiovascular activity or at least done any consistently? You most certainly will. If you train for a marathon, will you drop weight? Absolutely. Will you plateau and struggle to keep it off as well as any future weight? You can count on it. Why? You are only burning body fat for a limited time when you are doing cardio; for one thing, it is hard to tap into body fat. You can’t just start running and BAM! body fat drips off of you like running water. You have to make sure that you have burned through your simple sugars first (carbohydrates), and even after the fact, your body will still refuse to only burn body fat. Eventually it will turn to burning muscle tissue instead. If you start decreasing your muscle tissue, you will inevitably increase body fat down the road because now you have slowed down your metabolism. Muscle is your metabolism. Should you give up cardio? No way! Remember that cardio is best utilized according to your needs and goals; if you want to maintain or increase muscle mass, you shouldn’t overdo cardio; if you are training for a marathon, your goals (and results) are completely different and you need to do additional cardio to compliment your training. Find out what your objective is for cardiovascular exercise and proceed accordingly.
These are just a few (very) brief answers to some of the most confusing misconceptions out there in the fitness world. If you have any questions, feel free to email me at Crystal@PinkIslandFitness.com.
Crystal Manjarres is the owner of One-On-One Fitness, a private personal training and Pilates studio for men and women on Marco Island. She is a Certified Personal Trainer, Licensed Massage Therapist, Certified Colon Hydrotherapist and Stott Pilates certified instructor. Her focus is “Empowering men and women of all shapes and sizes”. To send in a question, email Crystal@PinkIslandFitness.com. She can also be reached at www.101FIT.com or www.PinkIslandFitness.com and 239-333-5771.