Optimizing Bone Health

Social media fitspos are always so focused on the muscles, how they look, forgetting that at the foundation we have our bones!  Our bones pull on our tendons in order to produce movement.  They help us maintain posture and sustain body positions throughout the day.  They support our soft tissues like our visceral organs, and the entrance/exit of the body.  They also help maintain our body temperature by releasing heat.

By age 18, 90% of our bone mass has developed.  Did you know that we can help the future generations optimize the development of their bone mass density through proper intake of vitamin D, calcium, and CONSISTENT physical activity?  Even weight training!  The old school myth that weight training stunts growth is just that, a myth.  We have so much research that documents that not only does weight training not negatively affect growth, but how it positively affects bone mass density in growing children.

We know that weight training is excellent for optimizing and maintaining bone health even in the older ages of 70 and 80 years old because weight training does cause stress on the bones.  When bone is stressed, electrical signals communicate to what are called the osteoblasts, to form more bone.  In other words the stress from weight training leads to bone enlargement in order to accommodate for bigger and/or stronger muscles.  If our bones are not put through this kind of positive stress, it leads to their weakening and more rapid decline.

Bone mass density can also be improved with the same lifestyle factors up until age 30.  By age 30 the 3 keys factors that influences the rate of decline at which you lose bone mass density and bone mineral content is your:

  1. Genetics
  2. Behavior
  3. Lifestyle (nutrition and fitness)

Key Take Aways:

  • Bones are just as important to worry about
  • Muscles are not the only things affected by exercise
  • We only get one skeleton, you want it to be in the best condition possible for as long as possible!
  • WEIGHT TRAINING IS KEY

Learn more about the best online fitness program which includes comprehensive programs focused on shifting towards healthier eating habits, staying fit, and building a better booty. You’ll also find a variety of fitness apparel to help get you that extra motivation to take your goals to another level. Contact me today to learn more about the best fitness programs available to get your body in gear.

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Sticking to Your Exercise Program

Did you know sport psychologists have actually conducted research on why people begin exercising and why they do or do not stick to it? After 6 months, 50% of people who begin exercising, have quit!

We know that people begin exercising because they want to:

  • control their weight
  • reduce their risk of cardiovascular disease
  • reduce levels of anxiety and depression
  • enhance self esteem
  • socializing
  • because they enjoy it

The problem is people love to make excuses like:

  • lacking in motivation
  • perceived lack of time (number one documented excuse by the way)
  • no social support
  • lack of finance
  • feeling tired and lacking energy

Here’s why people struggle to adhere to their exercise program:

  • Sometimes trainers ignore a clients psychological readiness and focus on prescriptions solely based on fitness data without taking into account their mental state
  • trainers create an overly restrictive program
  • boring exercise prescriptions based on principles of intensity, duration, and frequency can be too much for beginners
  • traditional exercise prescription does not promote self-responsibility or empower long-term behavior

So what can we do as trainers or fitness goers to make sure we become part of the 50% who sticks to it?

  • Understand that life happens, plan for vacations, sudden deaths, last minute interferences–but do not let them derail you and defeat you
  • develop healthy coping strategies for dealing with stressful situation–i.e. do not eat your feelings
  • replace the work “should” with “want”  Should puts pressure and expectations on you.  How much better does I want to lose 10 pounds sound compared to I should lose 10 pounds?
  • Positive self-talk and avoiding negative self-talk is key!
  • identify situations that put you at risk for unhealthy behavior (possible bars, fast food restaurants, tail gates) and find a healthier solution (organic restaurants, farmers markets, going kayaking)
  • Do NOT view temporary lapses as catastrophic (for example “i already had a piece of cake and ruined my diet.  Might as well eat the whole cake and start over on Monday.”

Learn more about the best online fitness program which includes comprehensive programs focused on shifting towards healthier eating habits, staying fit, and building a better booty. You’ll also find a variety of fitness apparel to help get you that extra motivation to take your goals to another level. Contact me today to learn more about the best fitness programs available to get your body in gear.

You are your Biggest Excuse

Last month I finally decided to stop using school (I never use work) as an excuse to not make it to the gym and get my workout in. You know what happened? The week I declared that, a million and one extra obstacles (i.e. a term paper, quizzes, an exam, 2 assignments) all popped up in one week! ⠀

When you declare that you will no longer be using your specific excuse as an excuse isn’t it funny how all of the sudden that excuse is magnified whether it be extra school work, extra work hours, your kids getting sick, emergency vet bills, household appliances break, your car breaks down, whatever it is….extra obstacles are created. Making it easier for you to continue using it as an excuse, but this is where you need to dig deep and realize it’s life testing the commitment you made to yourself.⠀

There will ALWAYS be something to make excuses for, your life can always get harder, but what separates the goal achievers from the wannabes are the ones who are conscious about the excuses they make and do NOT let them get in the way of your goals.⠀

Learn more about the best online fitness program which includes comprehensive programs focused on shifting towards healthier eating habits, staying fit, and building a better booty. You’ll also find a variety of fitness apparel to help get you that extra motivation to take your goals to another level. Contact me today to learn more about the best fitness programs available to get your body in gear.

A Major Problem with the Fitness Industry

Let’s talk about looks in the fitness industry. Are they important, of course! You should look like you practice what you preach. Does this mean you have to have 3% body fat…uhm no! If you are a woman and your body fat drops below 10% you are stepping into VERY dangerous waters. Does this mean you HAVE to have a six pack, I sure as hell do not and I know I look like I workout and know more about fitness than 99% of the people who do have six packs because well six packs are greatly affected by your genetics, my genetics favor a flat stomach, NOT sculpted abs 365 days a year.⠀

Looks can be deceiving. Someone can look the part but not act the part or study the part. When looking for a potential coach, someone you ultimately are trusting the ONE body you have been given you need to take looks as one piece to the puzzle and look at the lifestyle they live. Is their diet 90% fast food? Do they get waisted every other day? Do they know the names of the muscle they flex (trust me i’ve heard some crazy shit…like thats not your whole quad dude, that “tear drop” is part of your quads but really is the vastus medialis). Where do they get their knowledge from? From the bros? or from the scientists who research exercise physiology to make OUR lives as fitness professionals easier? The guys who find out the information that goes in textbooks or the guys that just believe whatever a label promotes?⠀

Be careful who you trust with your body! You only get one, so don’t screw it up!⠀
Learn more about the best online fitness program which includes comprehensive programs focused on shifting towards healthier eating habits, staying fit, and building a better booty. You’ll also find a variety of fitness apparel to help get you that extra motivation to take your goals to another level. Contact me today to learn more about the best fitness programs available to get your body in gear.

What is EBP? Why is it important?

Let’s talk about Evidence Based Practice (EBP). What is it? EBP “is the conscientious, explicit and judicious use of current best evidence in making decisions about the care of the individual client. It means integrating individual clinical expertise with the best available external clinical evidence from systematic research.”⠀

How does this pertain to fitness? Somewhere a long the line genetically gifted people who have no issues putting aside their moral beliefs for a nice pay check decided to say fuck EBP and go with whatever is going to make larger sums of money despite the harm it could potentially cause the people who fall for the gimmicks. I get it, business is business, but there really ought to be a line people are willing to not cross, ESPECIALLY when it comes to the human body. Whether you realize it or not exercise greatly affects our body, not just in our external physical appearance, but internally as well. You go to a doctor because they have a medical degree, you see a physical therapist because they have their DPT, so why do you go to a “personal trainer” who just has genetics going for them and doesn’t even have a CPT. Just because something works for that person does NOT mean it’s going to work for you. We are all DIFFERENT in our own ways, those differences should be tackled in a way that REAL science (fuck bro science) supports, in a way that’s not going to have you pulling muscles left and right, constantly feeling beat up, creating hormonal imbalances, and the list goes on. Next time you seek fitness advice, I challenge you to find out about their level of education about the human body and how it responds to exercise.⠀

Learn more about the best online fitness program which includes comprehensive programs focused on shifting towards healthier eating habits, staying fit, and building a better booty. You’ll also find a variety of fitness apparel to help get you that extra motivation to take your goals to another level. Contact me today to learn more about the best fitness programs available to get your body in gear.

Get LetlerFit in 75- 30, 45, or 60 Minute Workouts

I am so excited to finally announce the release of my newest guide!  15 Months in the making (7 months of testing workouts, 3 months for editing and shooting, and 2 months to put together), but it is finally done and I could not be any more excited about my biggest guide to date!

Get LetlerFit in 75-30, 45, and 60 Minute Fat Loss workouts is designed for the people who have an inconsistent schedule and cannot commit to a full blown product. This person may also have time commitment inconsistencies, which is why I put together this guide. This guide in clouds 75 different exercises that can be done at home (depending on your equipment access) or at the gym. You can choose from 25 different 30 minute workouts, 25 different 45 minute workouts, and 25 different 60 minute workouts. Every workout is designed with fat loss in mind and can have you burning calories for up to 24 hours post workout! Each workout costs you $.66!!!

Equipment used: Dumbbells, Your Body, Barbell, Resistance Bands, Kettlebells, Boss Ball, Medicine Ball, Stepper, and Stability Ball

Start Burning Fat Now!

 

Learn more about the best online fitness program which includes comprehensive programs focused on shifting towards healthier eating habits, staying fit, and building a better booty. You’ll also find a variety of fitness apparel to help get you that extra motivation to take your goals to another level. Contact me today to learn more about the best fitness programs available to get your body in gear.

Is there really such a thing as bad food?

In a world where so many people think healthy means protein and veggies only because carbs (including fruit) are bad for you, I decided to dedicate this post for everyone who suffers from labeling foods as good or bad and those who follow restrictive diets.

Did you know that eating a diet that only consists of protein and vegetables can lead to health issues in a different, yet equally dangerous way as a diet consisting of processed foods, salt, and sugar?  Crazy, right?

For this post I wanted to tackle some of the foods most labeled as bad:

  1. Foods high in sodium always get labeled as bad because high salt intake has been linked to high blood pressure, heart attack, and stroke.  But did you know if you eat a few foods a week high in salt and the rest of your diet has adequate salt intake and you stay hydrated…those small spikes of ingested sodium WILL NOT MAKE YOU HAVE A HEART ATTACK
  2. Another food labeled as a diet “no no” for many is sugar.  But did you know that processed sugar (whole fruit is not processed sugar) once a week is NOT GOING TO GIVE YOU DIABETES.  Did you know that you can do “damage control” on that sugary cheat that is high in carbs and very low in fat by consuming is within 1 hour of an intense workout?  Not saying to eat it first and then punish yourself with exercise after, I’m saying if you want to go out for ice cream, donuts, or cookies and not see as much short term weight fluctuations enjoy them after you’ve worked out (again, don’t abuse this).
  3. Fried foods are oh so delicious but oh so restricted when people go on diets, but did you know that consuming 1 fried meal a week with multiple healthy whole meals, that bad food IS NOT GOING TO GIVE YOU HIGH CHOLESTEROL.
  4. Fiber is one of those diet worshipped foods.  But did you know that if you consume high fiber vegetables/foods post workout it can become a bad food?  You want fiber before or during the day not after a killer workout (messes with recovery-i’ll do a whole post on that some other time).

Moral of this blog: BALANCE and food timing is key!

Learn more about the best online fitness program which includes comprehensive programs focused on shifting towards healthier eating habits, staying fit, and building a better booty. You’ll also find a variety of fitness apparel to help get you that extra motivation to take your goals to another level. Contact me today to learn more about the best fitness programs available to get your body in gear.