Miami Women-Only Fitness Bootcamp

Hello girls!!! Again, I want to say congratulations to all the participants and a HUGE thank you to all, for your effort and time.

Here are the results of the 2016 AMAZING RACE

1. Black Diamond Ninjas – 1:16:10
Cristina, Marcia, Elizabet

2. Two Lilis and a Flo – 1:24:16
Lili, Lillie, Florence

FITNESS QUIZ  (Answers)

1. Carbohydrates provide the major source of energy intake.  TRUE

2. Maintaining physical fitness requires major lifestyle changes.
FALSE –  Fitness can be achieved through small changes in what you eat and your level of activity. It’s really that simple. Remember that you can start out slowly; work your way up to a higher level of activity, and implement more dietary changes over time. Patience is essential.

3.  No pain, no gain is a workout myth.
TRUE –  “No pain, no gain” is a workout myth for several reasons.  One, not all pain is good.  While some muscle aches and pains are normal after exercise, many types of pain are bad for you – joint pain, bone pain, muscle strains, and ligament or tendon strains.  This is your body’s way of telling you to stop – ease off of because they’ll only get worse if you ignore them.  Always slowly work your way into an exercise plan to avoid injury.  And two, you can get a good workout and not necessarily feel pain the next day, or thereafter.

4. Weight loss should be the most important aim of doing exercise.  FALSE

5. You should warm up before exercising.  TRUE  

6.  Crunches and sit-ups are the best way to lose belly fat.
FALSE – Your DIET is the best way to lose fat!!!  Forget doing hundreds of crunches and sit-ups in an effort to lose belly fat. Exercise will help strengthen the muscles underneath the fat but are not likely to help the body lose that stubborn gut without a healthy, calorie-controlled diet.  This leads me to the next one….

7.  You can target specific parts of your body to lose weight.
FALSE!!!  You can target strength training, e.g. I want big biceps so I’m going to do biceps curls everyday, but you can’t decide where you want to lose fat.  That’s an overall process and your genetics determine where fat loss occurs first and most.

8.  It’s more beneficial to work out in the morning than in the evening.
NEITHER – This doesn’t exactly have an easy answer. You can make a case for either time of day, especially depending on your own status as a morning person, the type of workouts you prefer, and where your other responsibilities fall during the day. The important thing to remember is that as long as you work out consistently and stay nutritionally focused with your meal management bag, you’ll achieve your fitness goals in no time.

9.  Exercise releases endorphins in the brain, altering moods.  TRUE

10.  When I stop exercising, muscle turns into fat.
FALSE!!!!  This is another commonly perceived myth.  Muscle and fat are completely different tissues that are not interchangeable.  There are two key reasons why people perceive that muscle turns into fat when they stop exercising. Muscle goes from firm to floppy when it’s not used. It also decreases in size, hence the saying, use it or lose it.

11. Muscle burns more calories than fat.
TRUE – A pound of fat and a pound of muscle weigh the same, but they have different energy requirements.  Muscle burns more calories than fat.  It requires more energy.  People who are heavily muscular typically have a higher basal metabolic rate, a.k.a metabolism, which means they burn a significant number of calories, even when resting.  Get lifting ladies!

12.  To lose fat, you must eliminate fat from your diet.
FALSE – This will be tomorrow’s email tip of the day….STAY TUNED!

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