Episode 17 Resources

Links and addtional info about everything discussed in this episode

Getting to the Bottom of Health & Fitness Fallacies

Categories: |
Tagged in: |
| Share:

That’s right! Episode 17 is all about Health & Fitness Fallacies! We cover everything from your reliance on the scale to why you should quit drinking that diet soda!

We were inspired by the Kettlebell Kickboxing 60 Day Challenge Group that Michelle started on Facebook. While everyone was getting acclimated to the meal plan and workouts a lot of the women had questions on whats good, whats bad and really, why were some losing on the scale and some weren’t?  Regardless of the obstacles, these women just keep on moving and it seems everyone is having personal success!

With that, lets dive right in.

Should you struggle with the scale?

Fun Motivational Scale

A lot of us rely on the scale because instantly we can stand on this metal contraption and receive results of our efforts. When we see the scale drop, we’re motivated to continue our hard work.  And when the scale doesn’t budge, we can become frustrated and want to give up.

Michelle and I are all too familiar with battling with the scale but we have learned after all these years that sometimes its not the number that matters, its how our bodies feel.

Here is some scientific information that might make you feel a little better about your hard work and the struggle with the scale:

Fallacy #1: Muscle Weighs More Than Fat: WRONG

Greatist has taught us that: A pound is a pound.  Fat takes up four times the space of muscle tissue but muscle has much greater density than fat! Muscle takes up less volume than an equal mass of fat. HENCE if you’re working out and treating your muscles right, the scale may not move but your body will lose inches! So count on your clothes (or the tape measure!) to find out the results of all your hard work!

Its really important for you to not let the scale dictate how you feel about yourself. Only you know the efforts you’re making to improve your health and your body.  With that, we lead you to this wonderful post with tips on how to go about winning your battle with the scale!

Don’t Let The Scale Dictate Your Day by Brooke Lewis is a post with a personal twist on the writer’s own struggle with the scale and suggestions on how to overcome that struggle.

Foods You Think Are Healthy, But Aren’t (womp, womp)


Okay so take this all in perspective.  The following foods have their downsides. We want to stress that everything should always be taken in moderation but the following foods have been found to just not be so healthy for you, even though their concept or origin was meant to be! Mind Body Green breaks down the below:

  1. Agave
  2. Dairy
  3. Soy and Tofu (or Toi and Sofu as Michelle said on the show)
  4. Fish
  5. Fruit Juice (are people kidding?)
  6. Subway, Eat Fresh (or…not)
  7. Cooking with Olive Oil (a huge disappointment)

Mind Body Green breaks down the above foods and why they’re not so great for us as we think!

Diet Soda – NOPE


(To the tune of Frère Jacques) Diet soda, diet soda, I hate you, I hate you, you are just a fraud, you are just a fraud…

Listen, the only thing you should ever drink ever, ever again is water. Well, I’m kind of kidding but really most importantly you should ditch the diet soda.  We found the most intense side effects to being a diet soda drinker.

Now, I know I’m preaching to the choir (I don’t really think that figure of speech applies here, but I’ve always wanted to say it), but let me be honest. I used to sit down to dinner and finish off at least half a 2 Liter of soda, easy. BAM. Done. Gone. and SO GOOD. And I hated switching to water. But then water became my best friend after I started drinking half my body weight in its glorious hydrating ounces.

Here’s the skinny (or not so skinny) on diet soda:

  1. Its artificial sweeteners confuse your body and mess up your sense of taste as well as trigger insulin resulting in fat storage.
  2. Actually helps you gain weight. 70% of diet soda drinkers had an increase in waist circumference.
  3. Its associated with assisting in risk of Type 2 Diabetes.
  4. It has no nutritional value!
  5. The sweetener is linked to headaches
  6. It ruins your smile, just as badly as a cocaine or meth user (ew you don’t want to look like a drug addict!)
  7. Artificial sweeteners get absorbed faster so when using diet soda as an alcohol mixer you’re going to get drunk faster
  8. Its associated with depression
  9. Women, its totally bad for your bones
  10. Last but not least, it leads to heart issues.

Check out more on the above at our resource ABC News.com

Starvation Mode – Is This Thing Real?

A lot of our research on this topic has resulted in this: Starvation mode does not make you gain weight. Starvation mode does not occur until you have stopped eating for 3 to 5 days and your body understands that you are not going to feed it any longer.  You will then begin to lose muscle as well as fat.

I think a lot of people use the term “Starvation Mode” basically in the sense that if you don’t eat enough/properly to fuel your body you won’t be able to complete your workouts and get the most effective use out of your muscles.

For more on this topic this is a highly informed post about Dispelling the Myth of Starvation Mode.

Is Overtraining Detrimental?

Yes, my dears it is. Lets discuss.

Overtraining is dangerous for many reasons.  Most importantly, fatigue.  Overtraining can actually break down your muscles! Your body needs to recovery properly from all that you put it through. And to be completely honest, overtraining does nothing more than hinder your weight loss or other desired results from exercising and training in general.

With overtraining your body becomes stressed out and your cortisol will elevate. Cortisol is a stress hormone in each and every one of our bodies that releases when a perceived threat occurs and you go into fight or flight mode.  When your body is constantly stressed cortisol continues to release and too much cortisol increases insulin resistance and fat deposition around the midsection.

What everyone needs to do is remember that this journey has a lot more to do with how we eat rather than how much we are hitting the gym.  We need to make sure there is a healthy balance!

Think you’re overtraining? 8 signs that you are overtraining can be found at Mark’s Daily Apple!

Another amazing resource for overtraining is this article by Jeff Behar from Bodybuilding.com

And now, for just a few more…
Fallacies Debunked

1. Exercise in my “fat burning zone” – people say you need to be in a certain heart rate “zone” in order to burn fat most effectively.  Really, when it comes down to it, you should follow the theme of “Calories In, Calories Out” aka “Energy In, Energy Out.”

2. Too much weight training means you’re going to bulk up – false. See the article for more of an explanation on this!

3. If I eat meals from the low calorie menu at a restaurant, I’m being responsible.  Now, the article references that this comes from someone who eats out a lot.  Let’s be honest, the only way to know you’re being responsible is if you’re preparing your meals yourself!

4. If I want to lose weight, I can’t go wrong by eating lots of salads. – False! Salads can be packed and stacked with calories! From the type of protein you choose, adding cheese and then dressing.  You have to be careful with how you treat your salads!

5. At least I don’t have to worry about heart disease; that’s a man’s problem – Lastly, heart disease is just as important for women to be aware of as men! The article references, “When you learn that of the approximately 870,000 people who die annually of cardiovascular disease, almost 450,000 are women, it’s clear that this is also a woman’s problem.”

Tips on Scale Struggle, Plateau and Food Alternatives!

Categories: |
Tagged in: |
| Share:

Here are some tips to help you get past some of the obstacles we spoke about in this week’s theme of Health & Fitness Fallacies!


-Don’t give up on a routine just because the scale isn’t moving.
-Check out the mirror & your clothes!
-Take before and after photos.
-Challenge yourself at the gym instead, reach for your personal best.

- How to Get Over a Plateau from Fitness Magazine Boost

1. Turn up the Burn! Meaning increase your speed to boost your heart rate! High Intensity Interval Training (HIIT) is a great way to do this.  Getting your heart rate up during one of these workouts will results in calories burning for a longer time after you’ve stopped working out for the day!
2. Tune-In! Get some great music going on your playlist! This is why we have the Hit List every week because we know how important it is to keep yourself motivated during your workouts!

- Eat the Correct Number of Calories – Health Magazine
1. Find your BMR! 
2. Multiply that number by your Activity Level
- Sedentary is 1.2
- Lightly Active is 1.375 (exercise 1 to 3 days per week)
- Moderately Active is 1.55 (exercise 3 to 5 days per week)
- Very Active is 1.725 (exercise 6 to 7 days per week)
- Extremely Active is 1.9 (difficult exercise plus a physical career)

3. Subtract 500 from this number to start obtaining weight loss!


So about that list of foods we posted that aren’t as good for you as we thought…well below are some alternatives/suggestions for them!

Alternative sweeteners:
Raw Honey, maple syrup, dates, stevia, yacon, coconut sugar, molasses

Soy and tofu:
If you’re vegan go for lentils, beans, chickpeas, quinoa, spirulina, leafy greens.

Be sure its wild

Fruit Juice:
Drink Vegetable Juice or fruit smoothies, but know your ingredients!

Cooking with Olive Oil:
Alternatives to cooking on high heat with oil: Coconut, grapeseed, safflower

-Eat cheese made from nuts (cashews, brazil nut cheese)
-Have milk from almonds, coconuts, coats, hemp or rice.

-Just drink water!

Episode 17 Tabata!

Categories: |
Tagged in: |
| Share:

Michelle created this tabata which was inspired by the Kettlebell Kickboxing workout The Body Series!

20 seconds Dumbbell Front Squat, 10 second break.
20 seconds Sprints, 10 second break.
20 seconds Kettlebell Swing, 10 second break.
20 seconds Russian Twist, 10 second break.

Repeat for a total of 4 minutes.

Be a Smart Snacker!

Tagged in: |
| Share:

Smart Snack

With the theme this week being Health & Fitness Fallacies we know there is controversy over snacking.


Well, whether you should or shouldn’t, we found an awesome article in fitness magazine all about how to be a smarter snacker.

Whether its planning your snacks, when to eat them, what to eat, this Fitness Magazine article has a ton of tips that you should follow!

Fast Pumpkin Ravioli

Categories: |
Tagged in: |
| Share:

Fast Pumpkin Ravioli

Self Magazine provides our recipe of the week.  A Fast Pumpkin Ravioli which apparently only takes 26 minutes to make. Its a healthy version which includes using wonton wrappers to make these little gems!

You might want to add these to your Thanksgiving menu! We’ll never forget the year we had pumpkin ravioli’s at our Thanksgiving table made by our cousins! A fabulous addition!

We’re hoping to find some gluten free wonton wrappers or a substitute to try and make these ourselves!

Now Get To Work!

Categories: |
Tagged in: |
| Share:

We felt like it was time for a change! So, this week’s hit list song AND our new theme song is Work by Britney Spears. Of course its the censored version of the song, we like to keep it clean, a family show.  But really this song is awesome and really exemplifies that for whatever it is you want in life, you better work for it. Its not going to come to you any other way!

Fitness or Fiction by Brent Brookbush

Categories: |
Tagged in: |
| Share:


This book could not be more perfect for this week’s Health & Fitness Fallacies show!

Fitness or Fiction by Brent Brookbush is all about myth busting through the fitness world. Brent goes on to talk about how the industry is full of misinformation and his book will steer you clear of that and straight in the right direction. This book is full of excellent resources and is very easy to understand for the every day person!

Michelle met Brent during one of her NASM Personal Training seminars and we hope to have him on the show eventually!

Check out and purchase his book here!

Recent Posts:

FourC Fitness on Facebook:

FourC Fitness on Twitter: