Assumptions

We all know exactly what happens when one assumes. It's always a mistake. Especially when it comes to diet and fitness.

First of all, there is some bad information out there.  It is important to know that everything you read in magazines or hear on the news is not necessarily true. For example, for several decades fat was the enemy. During the 1980's, a massive media campaign was launched against fat in all forms. Hundreds, probably even thousands, of low-fat products were created, mostly replacing fats with high fructose corm syrup or other types of sugars. The resulting products did not help our nation lose weight. In fact, the current obesity epidemic was thus born. Yet, I hear all the time about people attempting to lose weight by eating low-fat or nonfat products or reducing their total fat consumption. Old habits die hard.

Here is a fact that most people do not know: fat is the ONLY macronutrient that does not cause insulin to rise. While excess carbs will most certainly cause an insulin spike resulting in those carbs being stored as bodyfat, excess dietary fat will not. Eating enough fat is actually one of the key features of the Zone diet which helps you LOSE bodyfat. Eating enough fat also helps you feel satiated, and helps your meal last for the full 4-5 hours until your next meal or snack. Essential vitamins like A, D, and E are only fat-soluable which means if you do not consume enough fat in your diet, your body will not be able to absorb and process these vital nutrients. These are only a few of the reasons why you MUST consume enough fat!

But my real topic today is actually fitness! (I deviated a little bit there.)

We also make many misguided assumptions when it comes to exercise and fitness. I have had students in my classes who have not only claimed that they cannot execute a squat, but that squats are "bad for your knees." Because squats might be difficult, and properly executing a squat often takes some coaching, some people have decided to label this basic exercise "bad." There is nothing further from the truth! Squats are one of the most beneficial exercises you can do for lower-body strengthening. Squats are not bad for your knees--quite the opposite! Squats strengthen all the major muscle groups which support the knees. Another assumption which is incorrect is that a full squat or "deep knee bend" is harder on the knees than doing a half squat.  Dropping down into a full squat actually places more demand on the hip joint and hamstring flexibility, while the upper half of the squat places the most demand on the knees.  And our bodies were designed to squat. If you look at any Asian population that has not become Westernized, you will see everyone from children to old folks using a full squatting position for everything from eating to sewing to playing games to giving birth. Squatting is natural and highly beneficial!

Here's my suggestion for today: the next time you tell yourself something you have accepted as true, stop for a moment and ask yourself, what if this is not the case? Maybe you tell yourself that you can't run because of your "bad" knees or your "weak" ankles? Maybe you tell yourself you can't lose weight because of your "bad" thyroid or your genetics? Instead of continuing with these assumptions, put them to the test! Instead of telling yourself all the reasons why you can't, assume for a moment that you CAN! And then surprise the heck out of yourself by doing it!