Joining a private gym has become a popular choice for those who want to improve their fitness levels and achieve their health goals. Unlike traditional gyms, private gyms offer a more personalized experience, tailored to meet the specific needs of each member. Today, we’ll discuss some of the key benefits of joining a private gym like Invictus Martial Arts.
Personalized Attention
One of the biggest benefits of joining a private gym is the personalized attention you receive from the gym’s staff. Private gyms tend to have a smaller membership base, which means that the trainers and staff have more time to focus on each member’s individual needs. This allows a person to receive more personalized attention and advice on how to improve their fitness levels. Whether you are a beginner or an experienced athlete, the gym’s staff can help you create a personalized training plan that suits your fitness level and goals.
Welcoming Environment
Private gyms also tend to have a more comfortable and welcoming environment than traditional gyms. The smaller membership base and personalized attention from the staff mean that you will feel more comfortable and less intimidated when you’re working out. Private gyms also tend to be more upscale and well-maintained than traditional gyms.
Mental Health Benefits
In addition to the physical benefits, joining a private gym can also have mental health benefits. Working out in a private gym can be a great way to reduce stress and improve your mood. The welcoming environment and personalized attention from the staff can also help you feel more confident and motivated, which can have a positive impact on your overall mental health.
Customized Services
Private gyms tend to offer a wider range of classes and programs than traditional gyms. Whether you are interested in yoga, Pilates, or high-intensity interval training, a private gym is more likely to offer the classes and programs you are interested in. This means that you can try out different types of workouts and find the ones that work best for you. At Invictus, a person can choose from in-person classes to virtual learning; small group sessions to private coaching. We also offer nutrition services as well as a wide variety of training options for every schedule and budget.
Like-minded Community
Finally, joining a private gym can be a great way to connect with like-minded individuals. The smaller membership base and personalized attention from the staff mean that you are more likely to meet other members who share your interests and fitness goals. This can be a great way to stay motivated and accountable, as well as make new friends.
In conclusion, joining a private gym offers many benefits, from personalized attention and high-quality equipment to a comfortable and welcoming environment. If you are looking to improve your fitness levels and achieve your health goals, a private gym may be the perfect choice for you. So why not GIVE IT A TRY and see how it can benefit your life?
We’ve all been there. We start the new year with the best of intensions to lose weight, get fit, eat healthier….the list goes on and on. But then it happens. Life throws us a curve ball. We slip. We delay. We procrastinate. We give up. Why does motivation always seem so fleeting?
Guess what– even the most driven, successful people on the planet don’t feel like getting things done all the time. You might ask, “well, how are they still successful?”
When we look deeper into what motivation is, we see that it’s actually the driving force behind discipline. It’s what carries us from our goal to our accomplishment. In other words, motivation is wanting to get things done.
But when we’re exhausted, and we’re stressing over all the little things we have to do… that motivation and drive fades. So, what can we do to reignite that spark of motivation?
Here are three simple ways to hack your motivation and stay (or get back) on track:
Know Your “Why”
The number one motivation hack is knowing your “why”. When your goals have deep, personal meaning and purpose, it’s so much easier to stick it out when things get challenging. “I want to get fit.” Great goal…but why? “So that I can be a good example for my kids”. See the difference?
So…what’s your “why”? The reason behind your goal? Figure it out. Write it down. Post it somewhere you can see it every day. This is the influence that keeps you moving forward. This is what feeds and fuels your motivation. Remember, our goals are not just about achieving something, but about the person we want to become.
Habit Bundling
Building new, sustainable habits can be challenging. We tend to think more about eliminating “bad habits” first. “I have to stop eating fast-food.” Or “I have to stop spending all weekend on the couch binging my favorite show.” But, experts agree that rather than eliminating habits that don’t serve us or our new goals, it’s better to replace our old habits with new, more beneficial habits. Easier said than done, right? Fortunately, there’s a hack for this one, too. It’s called habit bundling. And it’s all about establishing a pattern or routine to help you reach your goal.
For example, “When I decide to pick-up fast food, I will go for a 20 minute walk or run.” Or “Every time I start a new episode of [insert whatever binge-worthy show here], I will do 20 push ups.” The trigger of “when I do this, then I will do that” removes the forced ‘I have to do this’ need for motivation, and becomes a standard practice over time. Repeated behaviors like this can turn into self-improving habits. “Instead or ordering fast food, I’ll go for a 20 minute run or walk and then head home for a healthy dinner.” The best part? It increases productivity while reducing mental stress.
Plan for Failure
Yes, you read that right. We all know it’s ideal to reach our goals flawlessly and in a timely manner. But, life frequently seems to have other plans. Staying motivated when difficulty arises is a lot more challenging than it sounds – especially if we get into a groove and an unwanted interruption occurs. Say you’ve been intentionally going for your daily run and eating all the whole foods with plenty of veggie (yay, you!). Then a hard freeze hits. You take a week off from running due to the frozen conditions and all of a sudden you’re having potato chips for breakfast and ice cream for a late night snack. Now,you’re frustrated, confused, stressed out, and losing focus on your goals. Sometimes, we can get so thrown off that we hyper-focus on the issue (I failed) rather than the solution (how can I get back on track?).
So, how do you stay on track when stuff hits the fan? Plan for failures and imperfection. Seriously. You have to drill failure into your practice. We can’t predict everything that could possibly go wrong– but expecting setbacks and knowing your alternative options when disaster strikes makes all the difference in your motivation. When you accept that life can (and will) interrupt your plans, you can keep the momentum going anyway. You can approach your tasks without being deflated. You’ll be more realistic about what you can achieve, learn how to make adjustments, and stay open to exploring other options. Don’t be afraid to plan for failure. Embrace it as a tool for staying motivated and achieving your goals. Flexibility is the path of least resistance.
Ultimately, being a motivated person just means that you’re in control of your life (despite old habits and possible set-backs). Remember, you’re fully capable of making the necessary changes in your life to achieve your goals. And you deserve to live the life you want. Take small steps, one day at a time, and before you know it, you’ll be celebrating your success. You’ve got this.
Ready to join our martial arts community and fuel your motivation even more? It’s easy to GET STARTED.
Ask any martial artist and they will probably tell you that the most prestigious or coveted belt is the black belt. And it’s no surprise that this is the case. Most martial arts disciplines require anywhere between 3-10 years of continuous training to earn a black belt. That’s no small feat. As worthy as the black belt is of being held in such high regard, there’s another belt that is equally as important, if not more so…and it may not be what you think.
The most important belt in the martial arts is the white belt.
Wait, what? The lowest ranking belt is the most important? How can that even be true. Allow us to elaborate.
The martial arts is a practice rich in history and tradition. During the earliest days, a student of the martial arts put on a white belt for two important reasons. 1. To hold their pants up (yes, really). 2. To symbolize a new beginning.
Interestingly, while in some cultures the color white symbolizes purity, in Japanese tradition, it actually also symbolizes death. You see, when a student approached a martial arts master they wanted to train under, they were expected to leave their previous life behind to pursue something more. If the master accepted them as a student, they would tie a piece of white cloth around their waist to represent the death of the old self and the start of their new training and way of life.
Stories are told of how over time, the white cloth would change colors from the sweat, dirt, and even blood that would get on it during training. Eventually the white cloth would become so dirty, it would look closer to black than white. Because of this, the belt was held in very high regard as it was the visual representation of a students progress in their training and development. Great care was taken to ensure that belts were properly folded and stored when not in use. It was seen as highly disrespectful to place the belt on the ground since any discoloration on the belt had to be earned through training.
Many traditional and modern styles still incorporate belt rank colors in their disciplines. While every style has their own rank/color order and meaning, some of the most popular traditions base their color progression on the new life of a flower as follows:
White– new beginning, innocence, purity
Yellow– the seed
Green– the stalk
Purple– the flower
Blue– the sky
Red– danger
Black– maturity
Regardless of what color belts your martial arts style uses, the most important aspect is that there is a clear and visible way to measure your progress. There often comes a time in every martial artist’s journey where they doubt themselves, even briefly.
Progress isn’t always linear.
Sometimes we don’t live up to our own expectations. Sometimes we regress into old habits that don’t serve our new goals. Fortunately, as martial artists, we know to expect these kinds of obstacles in life. We train to persevere through these obstacles and choose to keep putting one foot in front of the other, even if and when our steps are less than stable.
During challenging moments like these, our belts offer a visual and physical reassurance that while we may not be perfect, we have made progress. And it all started when we made the decision to pursue a different way of life, with a different community of like-minded people…to say “yes” to transformation and growth, by receiving our white belt. So, we dust ourselves off, we tie on our current belt, and we begin again.
Ready to join our martial arts community? It’s easy to GET STARTED.
As a parent, one of the most important things you can do for your child is to establish a strong and positive relationship with them. But with the demands of a full-time job, managing the household, and the overwhelming commitment of after-school sports and activities, where do you even begin? Here are 5 simple ways to foster a stronger bond with your family that you can begin practicing today:
1. Spend quality time together
We get it. This can be easier said than done. But it doesn’t have to be. Set aside regular time each week to do an activity together that you all enjoy. This can be as simple as making dinner together, taking a family walk, or even a movie night at home. While many activities designed for kids don’t directly allow parents to participate, martial arts in an unexpected exception. In fact, training in the martial arts as a family has been proven to help families establish good fitness habits, increase levels of trust and self-esteem, and decrease stress and anxiety.
2. Listen and communicate
Make sure you REALLY listen to what your kids have to say. Yes, even when it’s a 20 minute recount of their latest Roblox adventure. Listening and engaging with curiosity when it comes to the little things, builds trust and encourages open and honest communication. It’s more likely that they will come to you with the bigger, more challenging matters if they trust that you will listen to the seemingly less significant matters. Additionally, training in the martial arts as a family encourages open communication. As you work through drills and training exercises together, you learn to communicate and even work through conflict and frustration in a healthy and beneficial way.
3. Show affection
This one is probably obvious, but it’s also an area most of us could probably do better in. Of course, affection can be demonstrated through physical affection, (ie. hugs, high-fives, fist bumps, etc.) or verbal affirmation, (ie. words of encouragement or praise). It’s truly remarkable what a difference a reassuring touch or a kind word can do to help your child feel loved and supported. Having other positive and supportive mentors in their lives, like their martial arts coaches, is also key in helping them develop confidence in who they are and encouraging them to practice their own version of positive self-talk.
4. Be patient and understanding
It’s ok to admit it…every parent has experienced being frustrated with their child at some point. That doesn’t mean we love them any less. But it’s how me chose to deal with our frustration that matters most. It’s important to practice calm communication and a whole lot of patience. It can be challenging to remember that our kids are still developing, mentally and physically, and sometimes that means they don’t always make the best decisions when it comes to their actions. The more you can demonstrate patience and understanding, without compromising your family’s morals or ethics, the stronger your bond will be. And oh, by the way, martial arts is a great outlet for stress relief and getting some of that frustration out in a healthy way (we like to call it “bag therapy”).
5. Reward!
Rewards work as a way of positive reinforcement and really lets your kid know when they’ve done something well, and encourages good and consistent behavior. Experts agree that rewards work best when they are immediate (given right away) and intermittent (not every single time). Remember, this is NOT a bribe…it’s a reward. And yes, there’s a big difference. And guess what? Rewards don’t always have to be material things (though, it’s ok if they are sometimes). In fact, there are four main types or rewards you can consider (pro-tip…you’re doing amazing, so make sure you reward yourself, too):
Self-care rewards– play a video game, watch a movie, listen to music
Social rewards– set up a “play date” or lunch with a friend, plan a family outing, have a picnic
Healthy rewards– sign up for a “fun run” or 5k, make a fun, healthy meal together, go for a hike
Don’t be afraid to get creative and above all…have FUN! Following these five simple tips, you’ll build a bond with your family that will surely last a lifetime!
Ready to join our martial arts community? It’s easy to GET STARTED.
When you hear about a neighborhood martial arts school it’s easy to think about a bunch of kids in white pajamas punching and kicking at the air with the occasional “kiai” exclaimed. In the Cedar Park/NW Austin area alone there are at least 25 martial arts schools. So what setsInvictus Martial Arts apart from the rest?
One word: community
Invictus is a place where everyone belongs.
Whether you’re a kid struggling with self-confidence, an adult needing an outlet for stress relief, or a teen needing an encouraging dose of self-discipline, Invictus provides a welcoming environment with knowledgeable and supportive coaches that are passionate about seeing you succeed.In a world where social media silently demands you to live a picture-perfect life, only presenting the best parts of what you experience day-to-day, the culture at Invictus takes a different approach.
At Invictus, it’s okay not to have it all together, and it’s ok to fail, because failing is how we learn and learning is how we grow.
To state it plainly, at Invictus, it’s ok to just be authentically you. In fact, it’s not only ok, it’s celebrated. And when you’re part of a community where you feel seen and accepted just as you are, something remarkable happens: transformation.
Invictus Martial Arts is co-owned by two Avery Ranch residents, Dave Hackbarth and Selynda Garza. “It’s been our honor and pleasure to be able to help so many of our neighbors become the best versions of themselves through training in the martial arts”, says Mrs. Garza.
This month, Invictus celebrates 3 years of transforming lives through the martial arts.
In those 3 years, about a third of the members that have joined Invictus hail from the Avery Ranch neighborhood. Here’s what a few of them have to say about being a part of the Invictus family:
Olivia E.: “I like Invictus because it’s a fun way to learn kickboxing. Also it is a great community of people in the neighborhood.”
Nikhil S.: “I like going to Invictus class because I get to learn mixed martial arts which is fun and a good form of exercise.”
Arjun B.: “My parents say I am more confident than ever. Invictus has played a large role in that. I love my classes, coaches, and the energy in the room.”
Ethan S.: “I enjoy practicing martial arts and making new friends. And dad jokes.”
Livy S.: “It’s great to be able to attend class, exercise, learn, and build friendship with my peers.”
Maggie H.: “Kindness, discipline and strength are the words that, for me, best describe Invictus. I enjoy every single class I go to.”
Ganesh M.: “By joining Invictus, I’m proud to see my daughter grow from a timid kiddo to a more self-confident individual who can protect herself. While I originally tagged along to give her company, these days I look forward to every class myself for another day of fun filled learning experience.”
Jonah H.: “I enjoy being able to help others and be able to get away from the days stresses. Invictus has helped me with strength and courage in ways I am ever grateful for.”
Sarah M.: “I get compliments when I do something good; that boosts my self-confidence to give my best. The instructors are really kind and not very strict. I get to learn how to fight and I love it.”
Dhiya M.: “I like being active and moving my body. It’s totally fun.”
Jude G.: “I like Invictus because it is a place to train and work out with friends and family. Being at Invictus has helped with getting to know the community better and has helped with my strength. And I can’t wait to see where this leads me in the future.”
Ready to join our martial arts community? It’s easy to GET STARTED.
When it comes to martial arts, everyone wants to get better at sparring. One of the best ways to do this is to learn some basic shadowboxing tips. Sparring is a learning environment where martial artists try their techniques with a resisting partner. Shadowboxing helps improve a fighter’s timing, range, movement, and more to use during sparring. So, let’s take a look at shadowboxing dos and don’ts.
Shadowboxing Tips
Don’t look or punch down
A common mistake that most beginners make is punching down. It’s typically because most beginners aren’t used to keeping a good, defensive guard. Beginners will punch from their chest or shoulders versus punching from their cheekbone area. Additionally, beginners will often unintentionally punch to chest level because it feels more natural at first. Remember: your punch will usually go where you are looking.
Do look up and punch eye level
A good shadowboxing practice is to keep your chin tucked and look up (chin down, eyes up). Also, always punch to your eye level. Imagine that you are fighting someone of your own height and size. Always keep your punches to head level.
Don’t focus only on offense
Another common mistake beginners make is practicing only offense techniques. This is because in a beginner’s mind they are the ones winning the match every time. Realize that the absolute best strikers in the UFC only land 60-75% of their intended strikes. The average professional striker is at or below 50%. Yes, practice how you want to perform but be aware that a good number of those offensive strikes won’t find their intended target.
Do add defense techniques
This means that a good shadowboxing tip is to add defense to your practice. Imagine your shadowboxing partner is also using offense and you need to block, evade, or redirect their strike. This will make you a better and more well-rounded fighter and sparring partner.
Don’t stand in one place
A stationary object is easy to hit. This is why practicing on heavy bags makes them simple to use… they don’t move. A good sparring partner will move. And if they don’t, hit them.
Do stay light on your feet and move
Practice your strikes the way you want to perform. So, move with intent and purpose and use both offense and defense as you do. Make sure to keep light on your feet when you move and avoid large steps. Large steps and overly excessive movement telegraph your maneuvers making it easier for your opponent or partner to respond and counter. So, stay light on your feet and move.
Don’t punch with t-rex arms
This may seem obvious at first glance but most beginners feel more comfortable keeping their arms close to their body. Unfortunately, when it comes to sparring or fighting, the opposite is often true. Keeping your strikes too close to your body allows your opponent or partner to close the distance. This gives them the advantage to hit the targets they want since they’re in no danger of you reaching them.
Do fully extend your strikes
Practice with your full range of motion. Not every strike has the same reach. So, practice each technique at the full range of motion. Familiarize yourself with how far each strike can effectively reach its intended target. This will give you the upper hand when sparring because you’ll know when a person is in range and when they’re not.
There you have it! Invictus’ shadowboxing tips to help you become a better sparring partner. This is also a great way to gain proficiency when working with pads or working on a heavy bag.
It’s common for new members to ask us why martial artists wear gis. Even if you’ve never taken a martial arts class, you’ve most likely seen a tv show or movie depicting a room full of people wearing white uniforms and belts punching and kicking. Most people understand that this practice is rooted in tradition, but the purpose of the gi (or uniform) is multifaceted.
The word “gi” is derived from the Japanese term “Keikogi” which means “practice clothing”. Gis can range in color from white to black or even blue. Most students beginning their training will wear a white gi symbolizing purity. Colored gis are typically reserved for students that hold a higher rank or position (ie. instructors) within the gym.
While there are several great reasons to wear a gi during martial arts training, we’re going to take a look at our top 3 reasons martial artists wear gis.
Dress For Success
Let’s face it. Some days are just plain challenging. The car won’t start, you’re late to school/work, you bomb an important presentation, and you can’t seem to catch up much less get ahead…the weight of the world can sit heavier some days and takes a toll on our mood. But, as a martial artist, you have a secret weapon…your gi! Sounds crazy, right? But something kind of magical happens when you shed the clothes you were wearing that day and put on your training gi. It’s almost like a reset of sorts. You get an opportunity to physically remove the worst parts of your day and put on new clothes that make you feel strong, confident, and ready to perform at your best. Couple that with a great martial arts class and you’ll leave feeling energized and ready to tackle the rest of your day.
Get The Most Out Of Your Training
Nothing is worse than being mid-workout and suddenly your shorts start ridding up and your shirt starts sticking to you in ways that limit your movement. No one likes feeling self-conscious while they exercise. It’s hard enough to put yourself out there and commit to making healthier choices. You don’t need the added distraction of uncomfortable workout clothes. A good quality training gi will allow for easy movement for striking, kicking, and grappling. As a martial artist, wearing a training gi keeps your focus on your training rather than on what you (or others in your class) are wearing.
You Belong To A Great Community
Experts agree that when you feel like you belong to a supportive community, your physical and metal health improves. When you put on a gi that showcases your specific academy or gym, you feel like you belong. And when you’re surrounded by other people wearing the same gi it creates a synergistic environment where everyone thrives. Much like team sports like baseball and basketball wear matching uniforms, the same is true for martial artists. While martial arts is largely considered an individual sport, there is still an emphasis on working with partners for sparring and pad drills. Wearing matching gis fosters an environment that encourages teamwork and good partnership within the gym.
Ready to put your gi on and start training in the martial arts? At Invictus, we help you do just that! And it’s easy to GET STARTED.
Everyone knows that today more than ever you need self-defense tips to save your life. Because we don’t know when or how it will happen. But we do know this: you are your first line of defense, so training isn’t optional, it’s essential.
Comprehensive studies have shown time and time again that self-defense workshops and education are always beneficial. In fact, not only does a person’s risk of attack decrease but also a person’s fear and anxiety decrease, and a person’s confidence, sense of self-efficacy, and self-esteem increase (University of Oregon)!
Self-Defense Tips To Save Your Life
Line of attack
Every attack has an angle to it. Regardless of which direction the attack comes from, your first priority is to get out of the direct line of attack. Every weapon and means of attack has a specific range and angle and your number one goal is to avoid that direct line of attack at all costs.
Control
It’s never about the weapon or means of attack but always about the source of the attack. A shovel is a useful tool for yard work and gardening. A bat is a useful tool for baseball. A knife is a useful tool for cooking. But all of these tools have the potential to be harmful in the hands of someone with violent intent. So this means that your second priority is to minimize damage to yourself while putting you in a position to reclaim control over your personal sovereignty and safety.
Control can look like the following:
Creating maximal distance between you and the threat
Using a strong, powerful voice to stop a threat
Leveraging non-violent restraint to minimize damage to you and the threat
And more…
Neutralize
Threats must be neutralized. Self-defense situations typically occur when one person believes they have an opportunity cost putting themselves at an unfair advantage. A person needs to apply reasonable force to a threat to bring the situation back into homeostasis. Much like Control, neutralizing the threat can take many forms ranging from range management to non-violent submissions to reasonable but decisive force. Swift action is absolutely key to survival and can be accomplished with regular, consistent practice while increasing the level of pressure with a willing and helpful partner.
Disarm
All things being equal, it is always better to get away from a person with violent intent rather than try to disarm them. There are too many variables in the chaos of protection that can make even the most trained person become a victim of increased violence. That said, not every attack has a weapon to consider but every attacker has the potential to use a weapon. If you decide to attempt to disarm a person with violent intent who is also using a weapon, be prepared to be harmed by the weapon. Your safest plan of action is to simply neutralize the threat and quickly remove yourself from the situation as fast as possible then report what happened to the local authorities.
These self-defense tips to save your life can quickly become your first line of protection. With proper training and consistent practice, you can feel safe and secure every day.
Looking for martial arts for your kids? You’re not alone. Parents often chose to enroll their kids in martial arts because of the benefits of developing discipline, focus, and confidence. But did you know that martial arts isn’t just for kids? In fact, even if you’ve never trained in martial arts before, there are several surprising benefits to starting your training as an adult.
De-stress In Style
Any fitness routine is great for relieving stress, but add punching and kicking to that routine and you’ve got a super-powered program to get you feeling strong while you melt away that stress. Martial arts training combines two great benefits: 1. it reduces stress hormones and 2. it stimulates the production of endorphins. So, after a stressful day at work or a tense day at home with the kids, there’s no better feeling than being able to disconnect for a bit while you punch and kick a bag. You’ll leave feeling refreshed and ready to tackle whatever life throws your way.
Kick Those Unhealthy Habits
Even though parents tend to enroll their kids in the martial arts for the discipline and self-control, adults can also benefit from developing these character traits. We’ve heard time and time again how adults who start training in the martial arts are finally motivated to adopt a healthier diet and even quit smoking or drinking. The expectation to train multiple times per week in the pursuit of the next belt rank keeps adults accountable and on track to achieving their fitness goals.
Strengthen Your Mind
Training in the martial arts is both physically and mentally challenging. Whether it’s strengthening your body to punch faster, kick harder, or perform more reps of a physical exercise like push-ups, training in the martial arts challenges your mind to overcome temporary physical discomfort in the pursuit of self-improvement. There’s also a focus on problem solving under pressure, especially during sparring. Developing a strong mind, even under adrenaline stress, is a skill that directly translates into any career setting.
Improve Balance & Coordination
As we get older, our ability to balance slowly declines. The more we focus on exercises that target our stabilizer muscles and joint stability, the more we can maintain and even improve our balance and coordination. Martial arts styles like kickboxing and Muay Thai that focus on kicking while balancing on one leg, help adults learn to control their bodies and improve their balance as they strengthen their muscles. Additionally, most of our stability comes from a strong core. The majority of techniques in martial arts directly impact the core. This isn’t just limited to the abdominal muscles but also includes the lats, gluten, and lumbo pelvic hip complex.
Love Your Body Better
So many adults begin an exercise program with the goal of loosing weight and feeling better in their bodies. The typical standard here is that if they look better, they will feel better. The challenge is that it takes consistent training and time to achieve results that are visible when it comes to physical transformation. People will often get impatient with their perceived lack of progress and give up their fitness goals before they have a chance to benefit from their efforts.
Training in the martial arts helps shift the focus from what our bodies look like towards what our bodies are capable of doing. Of course, as we build strength in our bodies, we start to feel better and after a few months we start to see the results, too.
Ready to start training in the martial arts as an adult? At Invictus, we help you do just that! And it’s easy to GET STARTED.
There’s no shortage of fitness tips out there. Don’t believe me? Just scroll through social media. It’s common for well-meaning people to innocently spread misinformation when it comes to fitness. While it may seem harmless, buying in to false fitness tips can lead to physical burnout or even injury. So, how do we avoid falling for fitness myths?
We’re debunking three of the most popular fitness myths to keep you focused and well-informed as you work towards your fitness goals.
1. “No pain, no gain”
When it comes to fitness, ever hear the phrase “no pain, no gain”? This phrase is commonly used to push an athlete harder during their workout. Don’t get us wrong, challenging yourself occasionally is a great thing! But, doing it too often can lead to potential soft-tissue injuries and even set you back when it comes to making progress towards your fitness goals. In fact, training too hard can make it more difficult for your muscles to recover properly. It can also effect your mood, your sleep cycle, and even hinder your immune system. The best approach is to slowly increase the intensity of your training, rather than over-doing it all at once.
2. “Fasting before your workout helps you loose weight faster”
The idea of doing fasted cardio, or exercising on an empty stomach, is that you’ll burn more fat because your body is using stored fat as energy instead of glucose.
While you may initially burn more calories by doing fasted cardio, at the end of the day, it doesn’t make a huge difference. This is because weight loss really comes down to your total daily caloric intake. If your goal is to lose weight, being in a caloric deficit is far more important than whether you exercise fasted or not. In fact, research has shown that there is no significant difference in weight loss between those who fasted before their cardio workout and those who did not.
The best bet is to listen to your body. If you discover you feel better when you exercise on an empty stomach and are in good health, there’s nothing wrong with doing fasted cardio. However, you may find that fueling up before some types of training, like strength training, is a better option to prevent you from experiencing fatigue during your workout. Always check with your primary care physician first, especially if you’re pregnant, have diabetes, high blood pressure, or other underlying medical issues.
3.” If you’re sore, then you had a good workout”
A common misconception is that being sore after a workout means you had a good training session. Typically, when we experience muscle soreness, it’s because we’ve tried a new exercise or pushed ourselves harder than normal during a workout. This type of soreness is called delayed onset muscle soreness or DOMS. DOMS leaves our muscles inflamed, tender, and tight. This discomfort typically lasts 24 to 48 hours after your workout. While DOMS can generally resolve on its own, using a foam roller can aid in faster recovery.
So, what’s the best way to gauge if you had a good workout? Experts agree that evaluating your performance during your workout sessions is a much better indicator. So, if you’re able to lift more or do more reps during your next workout session, you’re on the right track. Even better, as you adapt to a workout routine, the soreness you experience will lessen which will keep you on track with your training and progress.
Ready to bust the fitness myths and start training smarter? At Invictus, we help you do just that! And it’s easy to GET STARTED.
