The 7 Fitness Myths (i.e. Total B.S.) You Need to Know

The 7 Myths About Home Gym Training

1) “Home Gyms Are Not Safe”

There are many myths about home gyms. There are even some people who believe that they will not work properly because of bad design or lack of safety features.

However, there are no such things as safe or unsafe when it comes to exercise equipment.

2) “You Can’t Get Stronger Than Your Current Level”

It’s true that if you train with weights regularly, your muscles get stronger over time. But this doesn’t mean that you cannot gain strength from other types of training too!

For example, if you want to increase your bench press strength, then do pushups instead of just lifting weights. If you want to improve your squatting ability, then do squats instead of just weightlifting.

3) “Your Body Will Be Too Stressed To Train Properly”

If you have been doing only bodyweight exercises, then you might think that your body would be too stressed to perform any type of exercise at all. Well, this is not necessarily the case.

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I am sure that if you did nothing but sit around and relax for hours on end, your muscles would probably become stiff and weak anyway.

So what’s the difference?

If you train your muscles in a different way, then they will not become weakened or stressed. They will actually be stronger and more relaxed than they were before!

4) “You Can’t Be Sure That The Weights Won’t Tip Over”

It is true that all home gyms have some type of weights and bars that you can use, but unless you are swinging these heavy objects around like a dumbbell then there should be no need to worry that they will tip over. If you are doing that, then you are overdoing it anyway and you are using more weight than necessary.

Plus, if you are swinging them around then you are not using your stabilizer muscles anyway.

So what is the point?

You are better off just using normal dumbbells to achieve a similar goal.

5) “You Can’t Get A Good Workout If You Are By Yourself”

Most people who have this problem are mainly concerned with lifting heavy weights and using complicated machinery. But if that is what you really want to do, then you can achieve that same goal with a home gym too.

It just takes some planning and forward thinking on your part. If you want to do something a bit more unique, then you can always buy yourself some gymnastic rings and perform various exercises with them.

6) “I Don’t Want To Get Too Muscled”

Again, this usually applies to people who want to lift heavy and use lots of complicated machinery because these types of exercises tend to build up your muscles the fastest. But if you just want to get in better shape, then you can achieve that with a home gym too.

There are plenty of easy-to-follow programs that you can perform using only your bodyweight and some exercise equipment.

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7) “I Get Bored Easily”

This is definitely something you should pay attention to because in order to achieve your exercise goals, you need to be consistent with your workouts. If this is a problem for you, then I strongly suggest that you get yourself a home gym because it gives you the freedom to switch up your routine on a weekly or monthly basis.

There are literally hundreds of exercises that you can perform on your own without having to go to a commercial gym.

8) “I Can’t Afford A Home Gym”

This might be true, but there are still some things that you can do on a tight budget. You can easily build your own weights out of cement and bricks and you can perform countless exercises using your bodyweight alone.

If money is really tight, then the only thing you will be missing out on is an adjustable bench press. But again, this is not necessary because you can always perform pushups and dips instead.

How To Choose A Home Gym That Is Right For You

Now that you know why you need a home gym and which types of machines you should be looking at, it is time to choose the right one for your situation. The following tips will help you make a more informed decision:

1) Determine Your Budget – This may seem like a no brainer, but you would be surprised at how many people ignore this step.

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There is no point in looking at expensive gym equipment if you don’t have the money to buy it in the first place. So look online or in store for machines that are within your price range.

2) Do You Prefer Free Weights Or Machines – There is nothing wrong with a home gym that uses free weights.

But if you prefer the isolation that you get from machine exercises, then get a home gym that has those types of features.

3) Do You Prefer Cable Or Isolator Features – Some home gyms come with a cable system or isolator technology.

These types of systems are great because they allow for a greater range of motion without the fear of dropping a heavy weight on your feet.

4) Do You Want A Home Gym That Is Made For Small Spaces – There are some home gyms on the market that don’t take up too much space.

If you live in a small apartment or in a dorm room, then make sure to buy one of these types of machines.

5) Do You Want A Home Gym With A Bench Press – If you plan on working out by yourself from time to time, then make sure the machine comes with a bench press.

This will allow you to do more exercises by yourself.

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6) Do You Want A Home Gym With A Massage Or Ab Station – If you are going to be using your home gym on a regular basis, then you might want to consider one that has an extended feature.

Some home gyms have ab and massage stations built into the equipment.

How To Buy The Best Home Gym

Once you have made your choice of which home gym to buy, there are a few more tips that will help you make your purchase.

1) Check The Reviews – Just like anything that you buy online or in store, you should read the reviews of people who have bought the same machine.

These reviews are usually posted on the same site that is selling the equipment. However, make sure that these reviews are recent because certain businesses will have good reviews no matter what they sell you.

2) Is The Home Gym Easy To Assemble – Unless you are a total DIY expert, you will need to hire someone to put together your new home gym.

Before hiring a professional, see if they have experience in putting these types of machines together and what their price is. Also, read online reviews to see what other people’s experiences were when this person put together their home gyms.

3) If You Are Buying Online, Read The Product Description Carefully – When you buy something online, it is always a good idea to read the product description carefully.

4) Check The Website’s Reputation – Just like any other website, there are plenty of shady ones selling all types of products.

Before buying the home gym from the website, do a quick search to see if other people have had a good experience when buying from this site.

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5) Make Sure That You Are Buying From A Reputable Company – This might go without saying, but if you are buying from a company that is not well-known, then do some research to make sure that they are not a fly-by-night company.

6) Look For Coupons Or Deals – Just like anything else, some home gyms might have deals or coupons for discounts.

Before buying yours, make sure that you are taking advantage of any discounts or deals that are available.

7) See If You Can Upgrade Any Parts – Most of the time when you buy a home gym, not everything about it is perfect for you.

For instance, the seat might be uncomfortable for you, or the support bars might be in the wrong place. If this is the case, then see if you can buy upgrades for these things separately.

8) See If You Can Trade In Your Old Home Gym – Just like with cars, some stores might take your old home gym in exchange for a discount on a new one.

This is more likely to happen if you buy from a store that specializes in selling home gyms, but it never hurts to ask if you buy from an ordinary store.

9) Check For A Warranty – Even though home gyms are durable, the parts can sometimes break down.

If this happens within the period of the warranty, then you will be able to get it fixed for free. Check to see how long the warranty is, and what is covered.

10) Always Buy From A Reputable Seller – As mentioned earlier, there are plenty of scammers online who are just waiting for a chance to steal your money. Before buying your home gym, look at the seller’s reviews, and see if other people have had a positive experience with them.

As you can see, buying a home gym is not as simple as some people think. It’s also an investment, so you want to make sure that you are protected by the manufacturer’s warranty.

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Hopefully, these tips will help you out when it comes time to buy yours!

Tips For Getting Your Kids Excited About Doing Chores

Most kids don’t like doing chores, but most parents feel that their children should help out around the house.

So, how can you get your kids more excited about helping you around the house?

Use Their preferred Rewards System

Everyone has a rewards system, even children. If your child enjoys video games, then giving them an extra hour of playtime for each task accomplished may boost their enthusiasm.

If your child enjoys more tactile rewards, then giving them some tokens that they can later redeem for a reward may help. You can even combine these ideas together by giving your child 2 tokens for each task they do, and 1 additional token if they finish the job quickly. Once your child has accumulated 10 tokens, they can cash them in for a bigger reward like going to a movie or eating at a restaurant.

Choose The Chores Carefully

You can choose the jobs that you want your children to do. You could assign them jobs that only take a short amount of time so they finish quicker, or you could split up the jobs so everyone is working on something different and you advance through each job sooner.

For example, one week you assign job A to child 1 and job B to child 2. The next week you assign job B to child 1 and job A to child 2. This way everyone is doing a different job each week but they still only have to do the jobs half of the time, which may make them happier.

Make Them Partners

Children often feel like they are not in control of anything in their lives. This is never more obvious than in their parents’ response to them not wanting to perform a chore.

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Instead of giving them orders, try making the chore into a partnership where you both agree on what needs to be accomplished. By including them in the process, you are showing them that their thoughts and opinions matter, and that they have some control over their lives.

Make It Fun!

Finally, there is no reason why chores can’t be fun. If you make a game out of it, your children may work harder in the hopes of winning.

For example, when cleaning the garage you could see who can collect and organize the most useless items. Whoever wins gets to choose what happens as a group. They could get a special dinner, an extra day off from jobs, or anything else you can think of.

The key to these tips is to choose what works best for your family. Not every tip is going to work for each person.

So, try a couple, see what happens, and adjust as you go along.

How To Deal With Lazy Employees

No one likes dealing with lazy employees. But, it can be really hard to tell when someone is being lazy or if something is legitimately wrong.

Here are some things you can do when you feel like an employee is wasting their time at work and not actually doing their job.

Talk To Them

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Sometimes an employee is just having an off day. Maybe they are getting over an illness, or maybe they just can’t sync up their sleep schedule with their job’s demands.

It is always possible that someone is just having a little trouble adjusting. In these cases, you should talk to them to see if something is wrong. If they tell you that they are fine, then at least you tried. But, if they tell you that something is wrong, then you can try to help them fix it.

Give Them A Second Chance

Maybe you’ve already talked with the employee about their behavior and it didn’t have much of an effect. Maybe they were sick but are feeling better now.

Whatever the case may be, if you think someone is just having a hard time adjusting then you should give them another chance or two. Everyone makes mistakes and it may just take the employee a little longer to get things right.

However, this is only in cases where you are sure that there is no malicious intent involved! If you think someone is doing half-assed work on purpose, then you need to throw the book at them!

Have A Performance Review

Employees have to meet certain standards in order to keep their jobs. These standards are usually laid out at the time of hire.

During the employee’s time working for you, you should periodically have reviews about their job performance. This is a chance for the employee to tell you if they are struggling with anything at work. They can also update you on any changes in their personal life that may be affecting their work. Finally, it gives you a chance to make sure they are doing the quality of work that they should be.

During the performance reviews, you can talk about what is going well and what needs improvement. If the employee says that something is wrong at home or that they are having problems with the job then you can offer to help in any way that you can.

There may be things you can do to make their lives easier so they won’t struggle as much at work. Sometimes all someone really needs is a little assistance in their life outside of work.

Firing An Employee

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Sometimes you just can’t come to an agreement with an employee. Maybe you’ve given them chance after chance, but it turns out that they just aren’t working out.

Or maybe they are doing a terrible job and nothing you or they do seems to help. Either way, it may be time to fire them. Here’s how to do it without breaking the law.

Be Sure

As the saying goes, you can’t put a broken plug back in the bottle. This is especially true when it comes to firing someone.

Once you do it, that’s it. Most of the time, it is nearly impossible to reverse the situation. This is why before you fire anyone you need to be one hundred percent sure that it is the right thing to do.

Sometimes you can tell that someone just isn’t going to be able to cut it right from the get go. Other times, things may start off a little shaky but eventually turn around.

If you aren’t one hundred percent sure then you shouldn’t fire them. You don’t want to have to deal with the litigation that may occur if you do end up firing them for no reason.

Talk To Them First

As with all of these steps, you should definitely talk to the employee first before firing them. It is important to hear what they have to say and to make sure you aren’t jumping to conclusions.

Sometimes, emotions can run high and it can be easy to see someone as a villain when they really aren’t.

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During this meeting, you need to get a feel for how they are doing and if they really need to be fired.

Does the employee seem like they care? Are they lazy? Do they just not get the job done?

Maybe there is a problem at home and that is affecting their work.

If it does indeed turn out that they are doing a terrible job, then you need to give them a chance to correct these issues. If you have already talked with them about their performance and they still aren’t doing better, then you should fire them.

Give Them A Warning

If you have determined that someone needs to be fired, you need to follow a few procedures before you actually do it. This is for your own protection as well as theirs.

The law is really clear about when an employer can and cannot fire someone. You also don’t want to rock the boat so much that you end up with a huge lawsuit because of it.

The first thing you need to do is write them up. That means you need to write a formal report on their poor performance.

You need to include things like missed deadlines, work completed that was subpar, and anything else that relates to their work habits.

After you have written up this report, you then need to give them a chance to correct these issues. You also need to tell them that if they are not able to do so then you will be firing them.

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This gives them a chance to try to fix things. Obviously if they are able to correct these issues then you can just delete the report and all will be well.

Ultimately though, if they are still not able to correct their problems then you need to fire them. That brings us to our next step.

Document Everything

We touched on this a little bit in the last section, but it bears repeating because it is so important. If you fire someone then you need to have all of the appropriate documentation to back you up should they decide to sue you.

This includes things like their write-ups, warnings, and anything else that even resembles constructive criticism. If there was a problem that resulted in their firing and you told them to fix it but they didn’t then you need written proof of that.

This will help prove that they knew what they were doing was unacceptable.

If you don’t have this documentation then the employee will probably be able to claim that they didn’t know there was a problem and that you fired them out of the blue. You also want to make sure that all of your documentation is accurate.

If it says they were late to work on Monday when in reality it was Tuesday, then your entire argument can fall apart.

You also want to make sure you are consistent with this documentation. If they are a problem at work but you give them a pass on something due to reasons unrelated to their work, then you can’t use that as a reason to fire them later.

You have to apply the rules equally to everyone, no matter who they are.

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When you fire someone it is never going to be fun. Ideally, you will try to avoid it and get them to correct their behavior before it comes to that.

It is also very important that you take the steps we talked about to make sure that you are on the right side of the law.

If you follow our guide for how to fire an employee properly then you should be fine. That being said, make sure you also keep track of how all of this goes down.

If you document everything that happens then you can’t be accused of doing anything wrong later on.

How to Fire an Employee

So you have decided that firing an employee is the best solution in your particular situation. You need to prepare yourself mentally for this and you might want to have someone else around for support if possible.

Firing someone isn’t the worst thing in the world, but it still isn’t fun. Your employee is also likely to be upset about it as well.

You also need to make sure that you are in a place where you can discuss this in private. It probably isn’t a good idea to do this in the break room in earshot of everyone else.

Find a conference room or somewhere similar where you can speak without being interrupted or distracted.

Now you have to inform the employee that they are being fired. Many people say you should use the phrase, “You’re fired.” This may make for good television, but in the real world it isn’t necessary.

Avoid using any sort of suggestive language though such as “You’re laid off” or “You’re downsizing.”

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These phrases still have negative connotations and your employee might think that there is something that can be done to prevent this. Simply tell them that they are being fired and explain that their job has been eliminated as a result of the company’s restructuring.

They may ask questions about this so be prepared for that, but if they become hostile or combative then you probably need to end the discussion. If they are calm and still want to talk though you need to explain that they will receive at least three months severance pay and will also be able to collect unemployment during that time.

If they still have a job, they will also be able to collect their paycheck for the next two weeks. This will give them some temporary income while they look for a new job.

Essentially you want to make sure that they aren’t going to go home and blow out their brains the second they walk out that door. They still need time to process all of this and if they truly believe in what you are saying, then they won’t act rashly.

This is the first step in getting them to a place where they can accept their new reality and move on to their next career opportunity. You aren’t responsible for this person’s happiness forever, but you are making sure that they aren’t completely lost after you end things.

If the employee has been with the company for a long period of time and they are close to retirement, you may want to see if they would be willing to stay on part-time or as a consultant. In some cases, they may jump at this opportunity as it allows them to still feel like a part of the company and also make a little bit of money.

This is completely up to you and the employee to decide, but this may help the transition out of their full-time job a little easier. This is also a great way of keeping experienced people around, who may be able to provide insight on projects when needed.

Of course some people aren’t going to want to stick around in any capacity. They are going to be upset about losing their job and may not have the same confidence that you do that they will find something soon.

This is why you should offer these people help in the form of their former employer paying for them to go back to school. This could be in the form of paid tuition or the reimbursement of classes that they already paid for.

All you would require from the employee is to give the company a two-year commitment after they graduate. This commitment can take many forms such as working at the company for two years or even serving in the military for a set period of time.

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Obviously this last stipulation is going to be a lot less common, but you may want to offer it as an incentive if the person is in a field that would benefit the military. This could be an attractive offer to people who are from a military background and have children still at home who still need their house paid for.

If you aren’t willing to make this sort of commitment then you can always go with helping them get the appropriate college education for their desired job field.

Sources & references used in this article:

The 8 Biggest Fitness Myths and Misconceptions by J Karp – ptonthenet.com

5 More Fitness Myths That Won’t Go Away… by LC Dalleck, JM Janot – Sign – acefitness.org

From Flab to Fab: Britain’s Top Personal Trainer Explodes 150 Diet and Fitness Myths by G Hilditch – 2009 – books.google.com

Myths, presumptions, and facts about obesity by K Casazza, KR Fontaine, A Astrup… – … England Journal of …, 2013 – Mass Medical Soc

Strong women, strong bones: everything you need to know to prevent, treat, and beat osteoporosis by ME Nelson – 2006 – books.google.com

Under the influence: A guide to the myths and realities of alcoholism by JR Milam, K Ketcham – 2011 – books.google.com

The myth of laziness by A Hutchinson – 2011 – McClelland & Stewart

Wealth Management Unwrapped, Revised and Expanded: Unwrap what You Need to Know and Enjoy the Present by AWD Miracle, CR Rees – 2010 – Prometheus Books