AVOID
Critical
Fitness
Mistakes!
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Fro Fitness G
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By Nicole Simonin,
Physical Therapist Assistant, ACE Certified Personal Trainer,
Fitness Nutrition Specialist and Health Coach
ShapeItUpFitness.com
About the Author:
Nicole Simonin is a health and fitness expert
recognized for her well-rounded approach to exercise and nutrition. Nicole’s mission is to empower women to overcome body image issues
by building self- confidence through exercise
and nutrition. Nicole takes a positive approach
and focuses on being healthy from the inside
out.
Nicole’Simonin’s credentials include:

ACE Certified Personal Trainer

ACE Certified Health Coach

Licensed Physical Therapists Assistant

ACE Certified Fitness Nutritional Specialists

ISSA Specialist in Fitness Nutrition

Certified in Kickboxing, Yogafit and Pilates
To learn how Nicole Simonin can help you achieve your fitness goals contact
Shape It Up today at [email protected] or call 609-501-0587.
ShapeItUpFitness.com
609.501.0587
[email protected]
Critical Fitness Mistakes That Could Be Holding You Back
From Ever Reaching Your Fitness Goals
We all know that we are “supposed” to try to stay healthy...but with so much misinformation coming at us I am not shocked that we as a nation are getting larger
and more sedentary.
You may think you are eating healthy and trying to do what is right but chances
are if you are still overweight than something not adding up.
If you exercise or diet the wrong way... at best you are just wasting your time.
You won’t see any physical changes, you will get discouraged and eventually give
-up.
If that’s not bad enough…
It can get worse.
Once you start yo-yo dieting, you may lose weight but if you aren’t consistent all
the weight you lost will come back AND it will bring all of it’s friends with it
(usually in the form of body fat).
To find out how fitness savvy you are, take the quick quiz on the following page:
Do You Make These Critical Fitness Mistakes?
If you don’t do so hot on the quiz, have no fear! I will dispel the fog of misinformation and give you the truth.
Get the correct information so you can take the steps to reaching your fitness
goals faster and easier than you ever thought possible.
This simple quiz can empower you with valuable information that can change
your life.
Take the quiz on the next page and see how you do.
After the test I have a little gift waiting for you as a way of thanking you for taking part and encourage you towards success and long-lasting health and fitness!
ShapeItUpFitness.com
609.501.0587
[email protected]
Do You Make These Critical Fitness Mistakes?
Circle whether you believe the statement is True (T) or False (F)
1.
The most accurate way to measure long-term health and
weight management is by using your Body Mass Index
(BMI).
T
F
2.
You should drink 8 glasses of water every day.
T
F
3.
Your body is approximately 55% protein.
T
F
4.
Cutting carbohydrates from your diet is a good way to
lose weight.
T
F
5.
You can lose weight faster by skipping meals or fasting.
T
F
6.
The best time to exercise for maximum results and
weight loss is in the morning.
T
F
7.
Lack of exercise and sedentary lifestyles can lead to accelerated disease states such as cardiovascular disease,
insomnia, obesity and more.
T
F
8.
Strength and resistance training is not needed to burn
fat.
T
F
9.
People who continue to go on and off low or restricted
calorie diets typically rebound to a higher weight after
each dieting round.
T
F
10.
Fat burning may continue up to 4-6 hours after completing a fitness workout.
T
F
11.
Eating fat will make you fat.
T
F
The answers to the above statements are on the following pages.
ShapeItUpFitness.com
609.501.0587
[email protected]
Let’s see how you did.
1. The most accurate way to measure long-term health and weight management
is by using your Body Mass Index (BMI).
FALSE
The BMI (Body Mass Index) is an antiquated way to measure people based on
their height verses their weight. This may be useful if you fit the “text book” idea
of the average person. People come in all shapes and sizes and this formula does
not take into account those other factors. If you were to BMI a person that has
more muscle mass (envision Arnold Schwarzenegger in his earlier body building
years), he would be considered obese. The problem with this formula is that it is
based on averages. A better assessment of your health would be to have your
body fat percentage taken.
2. You should drink 8 glasses of water every day.
FALSE
The average person should drink 8 glasses of water each day. If you are working
out and building lean muscle you need to drink more than 8 glasses...closer to a
gallon of water per day (depending on your physical size and desired fitness results).
A more accurate way to measure if you are hydrated is to check out your urine. Dark urine
means you need to drink up. Pale yellow urine
means you are hydrated.
**Nicole’s Trainer Tip: If you are taking a particular brand of vitamins, your urine may become bright yellow temporarily.
ShapeItUpFitness.com
609.501.0587
[email protected]
3. Your body is approximately 55% protein.
FALSE
Water makes up a majority of your body. After water, protein is the most bountiful
in your body.
Most of your body’s protein is found in your muscles. This is important to know
when you are trying to build a lean physique. You need to supply your body with
the appropriate amount of protein that fits your fitness goal needs. If you are increasing your lean muscle then you are increasing your metabolism (put another
way...add more muscle and burn more calories doing nothing).
4. Cutting carbohydrates from your diet is a good way to lose weight.
FALSE
Big False! Especially now a days, low carb diets are every where! With a low
carb diet, yes you will initially see a drop in weight especially in the first week.
But do you know what kind of weigh you are dropping???
It certainly is NOT fat! Typically, you will drop water weight and then you will
start to eat your lean muscle.
You want to hold onto as much lean muscle as you can. Lean muscle will keep
your resting metabolic rate high. This is why when you go on the low-carb and
low-calorie diets you have to keep cutting calories down because your metabolism is dropping to keep you alive. How miserable is that! Carbohydrates are essential to your energy levels and brain functions.
It’s not that you should or should not eat carbohydrates. It about the quality of carbohydrates that you eat and the timing of carbohydrates.
ShapeItUpFitness.com
609.501.0587
[email protected]
5. You can lose weight faster by skipping meals or fasting.
FALSE
Skipping meals or fasting (even intermittent fasting) is setting yourself up for
complete and utter failure.
We may be technologically advanced but our bodies are still programmed for survival.
When you skip or cut meals out the body thinks it is preparing for a famine. Your
body will do everything in it’s power to not let you “starve”. It will spike your
hunger hormone (Ghrelin) and increase your desire to eat. Will power will only
take you so far before you cave and eat everything in site!
Also, your body can only use so many calories in one shot….And guess what happens to all that food that the body can’t use immediately. Yup, gets stored as fat!
Stubborn fat that will hold on relentlessly until you decide to feed your body what
it needs.
Aim to eat 4-5 meals per day spread out evenly.
6. The best time to exercise for maximum results and weight loss is in the morning.
FALSE
The “best time” to workout is what works best for you and your lifestyle.
I personally enjoy working out in the morning or mid-morning. This is when I
have the most energy. Some people enjoy working out after a long day of work to
relieve stress. The most important thing you can do is pick a time that you can
stick to and do not let anything or anyone derail that workout “appointment. Exercising at a regular time forms a habit and makes it easier to commit and be consistent for a healthier lifestyle.
ShapeItUpFitness.com
609.501.0587
[email protected]
7. Lack of exercise and sedentary lifestyles can lead to accelerated disease states
such as cardiovascular disease, insomnia, obesity and more).
TRUE
The benefits of exercise and eating healthy FAR outweigh what appears to be an
“inconvenience” for you. (How inconvenient would it be having diabetes and
slowly watching your body deteriorate in front of your eyes???)
Our bodies were built to move!
As we become more sedentary due to increase technological advances we need to
find more ways to stay active and healthy. Not only exercising, but finding
smaller daily ways to move more like taking the stairs, parking farther away from
the front door, playing outside, etc.
8. Strength and resistance training is not needed to burn fat.
FALSE
Strength and resistance training is essential for burning body fat.
Earlier, I mentioned that your body has a good deal of protein for muscles….lean
muscle is highly metabolic. When you have more lean muscle you will be burning more calories because the body has to work harder to keep that muscle. Don’t
think you have to look like a she-man Arnold type. But you do need to ditch
those 2 pound pink dumbbells.
When you start lifting heavier weights a “magical”
thing happens….you get tighter and leaner.
Hmm….sound like anything you want to achieve??
ShapeItUpFitness.com
609.501.0587
[email protected]
9. People who continue to go on and off low or restricted calorie diets typically
rebound to a higher weight after each dieting round.
TRUE
Yes, you may lose weight initially but it sure isn’t body fat that you are losing!
When you essentially starve yourself, your body goes into a catabolic state. This
is the opposite of what you want!
A catabolic state means that your body is using muscle for fuel and not body fat.
The less lean muscle you have the lower your metabolic rate drops. This is why
when you are eating a low calorie diet, you need to continue to drop your calorie
intake to continue to see the weight coming off. I don’t know about you but I enjoy eating food! And there is a way to eat more food AND lose body fat!
And guess what happens when you go off this low calorie diet….you not only
gain what you initially lost BUT in an effort for your body to protect itself, it has
packed on MORE body fat!
10. Fat burning may continue up to 4-6 hours after completing a fitness workout
TRUE
Yes! Your hard work will keep on working when you have stopped IF you workout correctly. If you are going for a leisurely stroll, sorry...you stop burning the
second you stop strolling.
BUT if you are performing a metabolically active fitness program after you are
done working out your body will be recovering and burning loads of calories
while you are resting or going about your usual day.
Ideal nutrients that are incorporated in at specific times, are needed to keep your
body burning calories all day long as well. So know what you should and should
not be eating before and after your workouts.
ShapeItUpFitness.com
609.501.0587
[email protected]
11. Eating fat will make you fat
FALSE
Back in the 90’s, we were told that we
should eat barely any dietary fats. They
were wrong.
Now, we are told you can eat as many
fats as you like. This is wrong.
Yes, you do need dietary fats.
But it comes down to the quality AND
the quantity of dietary fats that will help you reach your fitness goals.
So how did you do?
I hope you got out of this quiz is clarity.
We have a ton of information available to us thanks to the internet which is good
and bad. Anyone can post whatever they likes so be wary of what you read.
If it is backed up by a “doctor” make sure that doctor doesn’t have an invested interest or that they are in fact a real medical doctor and not a doctor of English Literature.
Make sure you are getting your fitness information from a quality source.
ShapeItUpFitness.com
609.501.0587
[email protected]
Here’s What SIU Clients
Have to Say About Shape It Up:
I started Shape It Up six months ago and have lost a total of
26 lbs!
I am looking forward to losing even more and getting much
stronger! Nicole is an expert in all areas of fitness, health and
nutrition and I am benefiting from the tools that she teaches
me at each session. I am always challenged and I love that
each session is different –I am never bored and I am very
proud of my accomplishments so far. I have met some amazing women who have encouraged me from my very first day.
What really keeps me showing up for every class is Nicole’s
energy, enthusiasm and her personal commitment in helping
every person achieve their goals. ~Diane J.
For more testimonials please visit
ShapeItUpFitness.com
To Become Our Next SIU Testimonial see the next page
ShapeItUpFitness.com
609.501.0587
[email protected]
Again, the one thing I would like you to take away from this report is…
Everything you read on the internet is not true. Don’t believe everything you
read or hear. There are a ton of fitness myths out there that are frankly, quite dangerous.
Always, always consult a certified expert before trying out a new weight loss
program...AND make sure you have pick a qualified expert. Not someone who
read a short essay online, paid their money and now are magically a “certified”
personal trainer.
Get the real truth first before diving into uncharted water. If you want to learn
how to swim, you don’t just jump into the deep end and flail around or you may
drowned….get a swim coach. Same can be said for getting in better shape.
And cheaper may not be better. When you go to the dollar store, you expect a low
level quality product that you don’t expect to last very long….don’t do this for
your health.
"If you think it's expensive to hire a professional to do the job,
wait until you hire an amateur." - Red Adair
Be good to yourself and your body. You’ll be glad you did!
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