As “fitness consumers,” we are always looking for new advice from professionals to better our workouts and our bodies. But how can we trust that everything we hear, read or see, is true?

Simply put, we can’t.

And since there are so many “fitness falsities” floating around in the fit-o-sphere, I wrote about some common fitness myths in an email newsletter for my company, Blood, Sweat and Cheers. (Blood Sweat and Cheers is the free daily email that brings you the best fun, active and social events, activities, things to do, workouts, fitness classes and more.) More specifically, I got the scoop from professionals in the industry to debunk some of these myths–and share the truth.

**I got feedback from a third expert once the write-up was already sent to production, so I wanted to be sure to share a sixth myth from Abby Bales of Run Stronger Everyday along with original article. Abby is a NYC-based runner, personal trainer and coach who is currently getting her doctorate in physical therapy. Her input is included at the end (Myth #6) of this post/the original article, and will help runners looking to PR during the 2013 race circuit!

Enjoy — and don’t be fooled!

**article originally appeared in Blood Sweat & Cheers daily newsletter.

Professionals crack your cardio questions

Helping us debunk some more common erroneous fitness myths are two fitness pros, Adam Rosante of The People’s Bootcamp and Michael Olajide Jr. of AEROSPACE, who gets Adriana Lima Victoria’s Secret Fashion Show-ready.

Myth #1: Stretching Before a Workout Prevents Injury
Fact: Blood Flow is More Important
Rather than simple static stretching, which can decrease power and lead to injury during a workout, Rosante advises instead to get blood flowing to lubricate joints and create elasticity in your muscles. For a better dynamic warm-up, try 25-second combinations of light jogs in place, jumping jacks, high knees, forward lunges with a torso twist, and butt kicks!

Myth #2: Slow and Steady Wins the Race
Fact: High-Intensity Intervals Burn More Fat
Unless you’re running a marathon, HIIT burns more calories and raises metabolism for up to 24 hours post-workout. To get the most bang for your buck, Rosante suggests picking 6 exercises to do back-to-back for 30 to 60 seconds each, with 10 seconds of rest in between (that’s one cycle). Aim for 3 cycles, resting one minute between each.

Myth #3: You Need to Workout Every Day
Fact: An Everyday Regime Leads to Overtraining
Working out too frequently halts progress, and can even lead to losing strength. Rosante advises giving your body time to rest and recover, with a working out max of 5 days per week.

Myth #4: You Can Always Work it Off
Fact: You Can’t Outrun a Bad Diet
Constantly feeding your body crap is no match for a dozen sets of burpees. But don’t deprive yourself, either. Rosante proposes sticking to this motto: “If it has a laundry list of ingredients you can’t pronounce, don’t eat it.”

Myth #5: There’s No Such Thing as ‘Too Much Water’
Fact: Yes, There is.
Too much of a good thing (water) is still TOO MUCH, and much of the weight people gain is from water, Olajide warns. If your body is prone to retaining water and fluids, or you don’t workout enough to release said fluid, you will bloat.

**Myth #6: If I just run more miles, I will get faster.
Fact: Fast-tempo workouts create speed.
Increasing mileage will make you fitter, but not faster. Instead, Bales says, fast times come from pushing HARD during hill, speed and tempo workouts. These workouts increase your VO2 max, which makes your body more efficient at delivering oxygen to your muscles AND helps your body increase its lactic threshold, pushing away fatigue and soreness. Adding mileage can be helpful in an overall plan, but speed = speed. End of story!!

I made my former field hockey team a playlist to get them pumped up for their National Tournament in Virginia Beach a few weekends ago. They seemed to really enjoy it, so I thought I’d share it here, too.

It’s a bit of a random assortment, but it’s designed to get you pumped and keep you moving throughout your workout! Enjoy.

1. Jump Around – House of Payne
2. Camouflage – Brad Paisley
3. Dancing Like a W.G. – Chester French & Pav Bundy Masta Ace
4. Levels – Avicii
5. Tubthumping (I Get Knocked Down) – Chumbawamba
6. All I Do is Win – DJ Khaled
7. White Boy Wasted – Jamie Drastik
8. We Are Never Ever Getting Back Together – Taylor Swift
9. Shots – LMFAO
10. We Found Somebody that I used to Know – Goyte vs Rihanna
11. Save a Horse, Ride a Cowboy – Big & Rich
12. Lose Yourself – Eminem
13. The Only Way I Know – Jason Aldean ft. Luke Bryan
14. Get Back – Ludacris
15. Boyfriend Girlfriend Remix – Justin Bieber & NSYNC mashup (literally the best song ever)
16. Little Lion Man – Mumford & Sons
17. Call Me Greyound – Carly Rae Jepson vs. Swedish House Mafia
18. Wipeout – The Safaris
19. My Time – Fabolous ft. Jeremiah

I can run for hours, but when it comes to holding still I have the ability of a child waiting on a long bathroom line.

I fidget, I squirm, I shake and sometimes, though I don’t like to admit it, I just let go.

Luckily though, I’m still talking about sitting still and not peeing my pants 🙂

As you can probably imagine from my restless leg syndrome (and my incessant ranting about running throughout every other post), yoga is not my favorite activity.

However, despite the fact that I struggle with it, I think yoga is something that all runners and athletes should do once in awhile to stretch out, increase flexibility, and just relax in general. During a typical day, I never actually stop and thank myself or my body for the abilities I have, or the work I’m putting in — it’s just go, go, go, go, go. But during every single yoga class, my instructor will remind the entire class to take a minute, take a deep breath and appreciate ourselves. Which is pretty awesome, even without all of the bending, planking and muscle toning going on.

So when I was invited to join a Yoga Fight Club class at the OmFactory’s Union Square location last Monday, I jumped at the offer. The class is a fusion of yoga and kickboxing, and all that “om”-ing with an extra punch sounded like just my style–an opportunity to break the “just hold it” yoga routine!

When I arrived at the “Barefoot Facility” — yep, that’s just what it sounds like! — I wasn’t sure what I was in for. Sometimes I get intimidated when I’m trying a new workout in a new facility with new people… the same way I’m sure non-runners get before a 5k, or going on a group run. But the great thing about all fitness communities I’ve encountered is how welcoming everybody is. So even though I was a little nervous, I introduced myself at the front desk and was immediately greeted with a smile, an introduction and a reminder to please take my boots OFF (in said barefoot facility.. oops!).

Once I secured my things in a locker, borrowed a mat and joined the rest of the class, we quickly got to work. After some quick but thorough stretching, we started with simple yoga poses, progressing to harder, more advanced ones. We didn’t use any equipment for this portion except for a band, which I had never used before but followed the lead of our instructor, Kristina. After about thirty to forty minutes of just yoga, we broke into the kickboxing portion of the class by running around the room and then doing lunges and shuffles. It was kind of funny to break out of the super serious vinyasa concentration and circle around the room, but definitely got us ready for what was to come.

After doing wall sits (yikes!) and some squat work, we were armed with partners and boxing gloves and did sequences of jabs, cuts, hooks and upper cut punches. Even though my partner was small, I found it to be almost as much work to guard her punches as it was to punch myself! We switched on and off with who got to lead the hits, and broke up exercises with partner pushups (high five-ing your partner while doing pushups) and partner squats (holding your partners shoulders while squatting simultaneously).

Next, we went into actual kicking, which was even MORE difficult when holding the kick pad for your partner. We learned the “right” way to kick (keeping your foot flexed and flat, using the top of your foot rather than your heel to make a big “whack” noise on the pad) and then went into roundhouse kick sequences. I was much better at kicking than punching (I need a little more punch in my punches, and I have trouble remembering the various combinations), but I definitely enjoyed both.

After we (literally) kicked and punched the crap out of each other, we put the gloves away, resumed our positions on our mats, stretched, saluted and thanked our bodies, and went on our way.

The entire experience was definitely a change up from any other yoga class I’ve taken, but it’s also the most fun and best workout experience at a yoga class I’ve ever had! It was exactly the right blend of physical power, focus and conditioning, and I loved that we got to partner up and interact with the rest of the class rather than just follow an instructor like zombies. Even though I had a long commute home to New Jersey, I was completely relaxed and satisfied that I stayed to experience my very first fight club. If you have the opportunity, I suggest you do the same!

Yoga Fight Club is offered at The OmFactory’s Union Square location on Mondays (7:30pm) and Saturdays at noon.

The last road race I conquered was a 10k in West Point, NY. But before that, I had been training for the Country Music Marathon in Nashville, Tennessee. Instead of running quick miles on the treadmill or around The Fens (I was living in Boston at the time), I would head out for super endurance ten to 20 mile runs that took hours upon hours upon hours (followed my ounces upon ounces upon ounces of Powerade and chocolate milk).

When I crossed the finish line with my legs still attached to my body, all those miles were definitely worth it—but I think all those long runs made me forget how to run fast.

Now, I’ve never been a speed demon (the shortest race my track coach ever let me run was the 4 x 400). But I finally started believing all that “Fast Twitch, Slow Twitch” talk I had heard in years past.

Since I’ve graduated from college and started working full-time, the benefits of “quicker” running have become more and more clear to me. Being able to get a solid 4 miles in during a work-at-home lunch break, or the most out of a 30-minute run on a treadmill so I can be in bed by 11p.m. have been vital in the past few months.

So when the opportunity came knocking, I decided to test my legs on something they haven’t had to deal with in awhile: a 5k.

My friend (who actually ran the marathon with me!) holds an annual memorial 5k in memory of her friend who died from Cystic Fibrosis, a disease that still has no cure. All benefits from the race go to the Hearts for Hope Foundation to support families that are dealing with this disease. Although the race is in Mansfield, Massachusetts, I had the day off from work on Friday for Thanksgiving, I had a lot of people in Boston and Massachusetts that I wanted to see and an invitation to dinner on Friday night, I wanted to support my friend, and if I could run a 5k while I was at it? Game on.

I know sometimes I say “just a 5k,” but anyone who can run a 5k should be proud of themselves. And when you are running for time, any race becomes a challenge.

I set out with the intention to just challenge myself, because honestly, I don’t do that enough. I can go out and run for 10 miles, but am I pushing myself? Not really. I’m listening to my iPod and people watching and if I’m lucky, talking to whoever I suckered into coming with me that day.

So when the starting line buzzed and I started shuffling with the rest of the crowd, I waited for a break and started to run for myself. After the first loop I felt the Dunkins Donut coffee in my stomach start to slosh around and my shins were bothering me (most likely the extra bulge from Thanksgiving dinner weighing in on them), I wanted to slow down and take it easy—maybe even walk. But then I thought about the 4 hour drive I had home, and how annoyed at myself I would be during it if I slacked off now.

The race is tiny (just 250 people), but I ended up finishing second for women and 15th overall with a time of 21:42. It’s no speed of sound breaking record to any extent, but I’m proud that I pushed myself and glad I didn’t stop at the first sign of discomfort. Plus, I got a medal and a gift certificate to buy more workout stuff—not bad!

Though I’ve been running pretty leisurely for the past couple of years, now that my workouts are 100% up to me unless I’m taking a class, I’m realizing I need to go a little above and beyond and challenge myself in order to keep improving.

And best of all, not only did I get to run the 5k, but I got to see a great group of people I haven’t been able to spend a lot of time with in awhile. I’m so lucky to have friends who share the same interests as I do and don’t mind waking up early on a Saturday morning to do something active.

Although my family didn’t lose power during the rough weeks before, during, or following Hurricane Sandy, my town had its fair share of damage and in general, disorder. Some families were without power for weeks, while others had their homes fall victim to uprooted trees and more substantial damage.

The Pascack Valley Train line that I take to commute into the city everyday was suspended indefinitely, and even the bus lines were down for a few days. Luckily, I was able to telecommute and work from home—but after a few days of that, I got very, very stir crazy.

The Hurricane presented me, and I’m sure many other runners, with a predicament. While I longed to go out and run (especially after an entire day cooped up inside, working from my bedroom), every time I did, I found myself keeping away from dangling power lines, avoiding fallen trees and basically taking a tour of the damaged areas throughout my town. I made sure to pay extra attention as to not find myself falling victim to one of these added elements, but I felt guilty for being able to breeze past a home that had turned into a construction site overnight.

As runners know, not much can keep a runner from running. Not illness, not injury, and definitely not the weather. And so I ran, and figured out various routes down streets with minimal damage.

Even though it’s been two weeks since the initial storm, there are still various elements adding an obstacle course component into my normal routes—and I’m sure many other runners with towns affected by Sandy are facing the same problems! Plus, the daylight hours are getting fewer and fewer, making the roads an even more dangerous place.

So I’ve compiled a list of safety tips every runner can use during these dark (literally) times.

And not only CAN you use them—you should!

Wear reflective gear and/or bright clothing: It doesn’t matter what time a day or night you’re running—make sure you shine, reflect, glow…whatever! Luckily, my saucony shoes are a bright, almost-ugly shade of blinding yellow, while my Nike+ GPS sports watch matches. But I still try to wear a bright, or white, top to complement them.

Get a dog tag: Last year for Christmas, my uncle gave me the one thing I wear every single day: My RoadID. Though some may compare it to a name plate on a dog collar, it has my name, address and parent’s cell phone numbers. That way, if something is to ever happen during a run, my parents can come to the rescue quicker than it takes me to remember what went wrong.

Completely avoid power lines, fallen trees, etc: You might think it’s okay to juke a displaced power line (like a Tough Mudder Race) or climb over a fallen tree, fashioning your very own obstacle race right in the middle of your town. But, both of those things are bad ideas. If a tree is blocking your path, find a new one. You’ll give a new road a chance to get noticed, and maybe add to your already-established routes.

Go around leaves, not through them: There could be anything in there. From dog shit, to dead animals, to fallen power lines. Just go around them, promise?

Use the sidewalk: Sure, it can be bumpy, but right now, with trees taking up our running and biking lanes, it’s your best and safest bet. And having said that—be careful with those cracks!

Run towards traffic: Sometimes, I get confused about the traffic rule. Are we supposed to run with it, or against it? However, I’ve found that in a heavy traffic area, it’s best to run against it. That way, you can see any cars coming your way—rather than be surprised by them later.

Steer clear of utility and construction vehicles: Chances are, there are still a bunch of them out during the weekends cleaning up Mother Nature’s mess. Don’t make their job even harder by having to get out of your way, or try to dodge past and surprise them. Either make sure they see you and move on your way, or, like the fallen tree rule, find a different route.