flex friday: fitness myths debunked!

the fitness industry is one of the most confusing and complex, but the basic concept is so simple.
want to lose weight? burn more calories than you consume.
want to gain weight? do the opposite.
yet somehow people cook up these crazy ideas about how things regarding exercise and diet work.
honestly, though we’ve all been there. everyone starts out knowing nothing and has to gradually gain knowledge to get where they are now.
now, i’m not saying i’m a pro or that i’m a certified personal trainer that knows everything, but i have soaked up quite a bit of info over the last two years.
luckily for me i have a coach that knows what he’s talking about and several other great friends that are much wiser than i am in the gym.
luckily for you i’m going to relay that information on over to you!!
i’ve picked out a few common fitness misconceptions to debunk because i hate knowing that people think these are true.
1. lifting heavy will bulk you up.
this is the one i hear the most from girls..especially when i say that i lift heavy.
let me ask you one thing? do i look bulky to you?
ladies, you don’t naturally produce enough testosterone to get huge. lifting more than those five pound weights is not only going to make you stronger but you’ll also burn more calories. so don’t be worried about getting “too big”, girlfriend. strong is the new sexy, and don’t you forget that.
2. “i just want to turn my fat into muscle!”
if you can do this, please share your super powers with the rest of us.
sadly, this is physiologically impossible. you can’t turn a fat cell into muscle tissue.
what you’re really wanting to do is to lose fat while gaining lean muscle. this can be done by utilizing a combo of lifting, cardio and a clean diet. i know it’s vague, but there’s no magic program for everyone. customization is key when it comes to training.
3. the “no carb” diet.
while this isn’t impossible, it is very dangerous. even the most shredded bodybuilders still eat carbs..which means YOU CAN EAT CARBS. carbohydrates are one of the three key macronutrients your body needs to function. carbs are what give you energy to perform daily tasks, to workout, to live! and trust me, after being on less than 70 grams of carbs a day during peak week, you don’t want to try this.
remember, the no carb/low carb diet is NOT a lifestyle. it’s okay to diet down for a few weeks, maybe even a month or two, but never longer than that. 
*please consult a dietician or certified professional to help you out with your diet plan!*
4. spot reducing / targeted fat loss.
i wish it worked like this. if it did crunches alone would give us six packs and side dips would take care of those pesky love handles. like i said at the very beginning, it’s all about the calories burned. you can’t tell your body where to weight. you just have to lose it and watch it (hopefully) evenly diminish.
5. chicken and rice is all i can eat.
this kills me. while i have to stick to a strict diet for my prep, you don’t!
if you learn how to track your macros (IIFYM) you can be so much more flexible with your diet. there are so many helpful videos about macro counting on youtube that is super easy to learn!
[here are some of the ones i have found helpful: RockRep Fitness, Michael Kory Fitness, & HunnyBuns]
there are sooooo many ideas and concepts about fitness that can be misconstrued, so if you have questions about anything, please let me know.
if i don’t personally know the answer, i know people that do!
now i’m off to go on a galentine’s date with my favorite gal pal.
happy weekend lovebugs!
xoxo, emily

flex friday: ICE CREAM ON PREP?!

whoop whoop! it’s that day again!
FLEX FRIDAY.
and what’s better than flex friday? ICE CREAM.
and what’s better than ice cream? ICE CREAM I CAN EAT ON PREP.
what is this magical, wondrous ice cream i’m talking about? arctic zero.

you might have heard about this company in the past, but they have recently rebranded and launched all new packaging! same great flavors with a fresh, new look!

but let’s remember, it’s what’s on the inside that counts. ­čśë
this low cal, fat free, lactose free, gmo free, gluten free, GUILT FREE dessert is perfect for getting in that sweet fix without the typical sweet fix results.

SHOUTOUT to my mom and dad for stopping on their way to stillwater to get me these! LOVE YOU!

for full nutrition information, head on over to the arctic zero product page.
so take a quick second, put down your blue bell (if you’re lucky enough to have some) and go try one of these!
if you try any other flavors, especially those bars!, let me know what you think!!
xoxo, emily

ps: if you think of a flex friday outro saying, HIT ME UP!