EPISODE 55: 2025 Fitness Misconceptions - What the Experts Want You to Know!

Dr. Ja'nae Brown
May 5
5 min read

Hey there, San Pedro fam!

It’s National Physical Fitness and Sports Month, and as the owner of Physical Therapy San Pedro, a Sport Performance Center, (and someone who basically lives inside a squat rack), I felt it was the perfect time to set the record straight on the biggest fitness myths we still hear in 2025.

This week on our Physical Therapy San Pedro Podcast, I sat down with my friend Lawrence Alcera—co-owner of Port Town Fitness, veteran trainer, martial artist, competitive bodybuilder, and all-around beast. We tackled the most common misconceptions holding people back from real progress. If you’ve ever Googled “quickest way to get a six-pack,” this one’s for you.

🚨 Why Are We Still Falling for Fitness Myths in 2025?

I’ll be blunt: social media isn’t doing us any favors. One minute you’re watching someone make protein oats, and the next you're in a TikTok rabbit hole learning about a new “magic” fat burner that only works if you do cartwheels at sunrise (okay, slight exaggeration—but not really).

Everyone wants a shortcut. But to be honest:

“There really is no quick fix—being healthy is a journey that takes building new habits, one at a time.”

And let me tell you, I am so 100% right.

⚠️ Misconception #1: Weight Loss is All About Motivation

Listen, if I had a dollar for every time someone told me, “I just need more motivation to work out,” I could buy a new cold plunge tub for the gym.

Motivation is not the magic key. The truth? Most people don’t lack motivation—they’re just stuck in excuse mode.

Look, I get it. You’ve got kids, deadlines, Little League, PTA meetings, and surprise Taco Tuesdays. But we all have stuff. What separates the folks who hit their goals from those who don’t is preparation. Not willpower.

Don’t have time to cook? Meal prep.Can’t leave the house? Do 15-minute bodyweight circuits while your kids watch cartoons.Busy schedule? Schedule your workouts like meetings. You’d never skip a Zoom call with your boss, right?

Start small. Be consistent. Show up—even when it’s inconvenient.

🚫 Misconception #2: Trendy Diets Will Save You

Keto. Intermittent Fasting. That weird soup cleanse your coworker swears by. Some of these diets do work—temporarily. But here’s what no one tells you: success isn’t just losing weight, it’s keeping it off without hating your life.

Sure, a low-calorie plan might get you a quick win on the scale. But are you going to survive on 1,200 calories forever? (Spoiler: you’re not.)

And don’t get me started on weight loss drugs. They’re a tool, not a solution. If you’re not changing the habits that got you off track in the first place, the weight usually finds its way back—sometimes with friends.

Forget fads. Focus on eating real food, moving daily, and getting some dang sleep.

🏋️‍♂️ Misconception #3: You Can Out-Train a Bad Diet

Every coach at my facility has heard this one: “I work out every day—why am I not seeing results?”

Because you can’t crush a cheeseburger with cardio.

Exercise is powerful. It improves mood, energy, sleep, and mobility. But when it comes to body composition, diet is king. It’s the 80/20 rule: 80% nutrition, 20% workouts. OR as Lawrence says: the 80/10/10 rule. 80% nutrition, 10% workout, 10% rest.

This doesn’t mean you have to eat like a monk. It just means that abs are made in the kitchen, not on the leg press. Pair smart eating with consistent movement, and results will follow.

💪 Misconception #4: Lifting Weights = Bulking Up

Ah yes, the classic “I don’t want to get bulky” myth. I’ve been hearing this since my very first day in this business—and I’ll probably hear it the day I retire (which is never, because I love this stuff too much).

Newsflash: you will not turn into The Hulk because you did a few sets of squats.

Building big muscle takes intention, discipline, and a ridiculous amount of protein. What lifting actually does is make you stronger, leaner, more toned, and more confident. It boosts your metabolism, helps prevent injuries, and keeps your bones solid.

We teach lifting to everyone at our sports performance center—teen athletes, weekend warriors, even grandparents who just want to garden without throwing their back out.

So no, lifting won’t bulk you up. But it will build you up.

🤷 Misconception #5: One Slip-Up Means It’s Over

Ever had a weekend where you overdid it? Pizza Friday turned into bottomless brunch Sunday and suddenly you’re like, “Welp, I blew it. Might as well start again next month.”

Stop right there. One setback isn’t failure—it’s just life.

The key to staying on track isn’t perfection; it’s consistency. Set goals. Write them down. Make them personal. Want to rock that wedding outfit in June? Want to dunk on your cousin at the family reunion? Whatever it is, find your “why,” and let that anchor you.

Plan ahead. Make better choices. And when you slip, get back on the horse faster than you fell off.

So… Ready to Cut Through the Noise?

If you’ve been chasing gimmicks or waiting for the “perfect” time to start—let this be your wake-up call. Start now. Start messy. Just start.

As Lawrence said:

“Why start tomorrow when you can start now? Just do it.”

I couldn’t agree more.

If you're local and want support from real people who actually care (no judgment, just straight talk), swing by Physical Therapy San Pedro. Whether you're an athlete, a busy parent, or someone who just wants to feel better in their body again—we got you.

🎧 Listen to Episode 55 on Spotify or Apple Podcasts now or watch the whole Episode on YT. Let’s crush these myths once and for all.

💡 Struggling with an Injury?

Let’s be real—being sidelined by an injury is frustrating, whether you’re an athlete, a weekend warrior, or someone who just wants to feel good moving through daily life.

Don’t push through the pain or wait it out. The longer you ignore an injury, the harder it becomes to bounce back. Physical therapy is one of the most effective ways to recover faster, move better, and stay in the game—whatever your “game” looks like

📅 Book an in-person or virtual physical therapy session today!

🔗 Click here to schedule an appointment