Get LetlerFit the Personalized Way

With the launch of the NEW LetlerFit.com I now officially publicly advertise my customized online training.

If you read yesterday’s blog post you know that I touched on the major differences between my e-book guides and personal training.

If you can check off any of the following I definitely recommend my online personal training:

  • Have any mobility limitations from past or current injuries
  • Have any diagnosed medical condition
  • Have specific goals
  • Want a training program that is 100% customized for your body and fitness level (everyone is different!)
  • want guidance and accountability

All of my clients begin with my online Needs Analysis (i’ll be touching up on this tomorrow).  What may differ between one client and the next are the different packages available:

  • Just the program:  This is for someone who has a good idea about how to perform the exercises and wants a program to cater to them and any specific goals or needs, but also does not want the coaching or accountability
  • Weekly Check Ins:  Your program will come with a 60 minute weekly check in to go over any questions, video critiques of you performing your exercises, etc.
  • Unlimited Coaching:  This is for the person that wants full access to me during the month of training to ask questions, record and send videos to, while still getting a personalized program

Are you ready to get LetlerFit? Fill out my Questionnaire and I will get back to you ASAP

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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8 Exercises To Ease You Into Working Out

Trying to go from couch potato to somewhat of an active person?  Assuming you have no injuries that may limit your capabilities to perform the following exercises.  Here are 8 basic exercises that are GREAT for beginners!

  1. Bench Squats:  Like a regular squat except you sit on a bench before coming back off.  It helps minimize a lot of the common errors people do not realize when they are performing a Squat off the bench.  You can add weight to a bench squat for increased difficulty.
  2. Reverse Lunges:  The reason I start everyone off with Reverse Lunges versus Forward lunges is because your knee is at a decreased risk of injury even if done incorrectly.
    IMG_9439
  3. Lateral Lunges:  Lateral Lunges are great for strengthening your postural muscle, the transverse abdominus, as well as all three muscles in your glutes, hamstrings, quads, and soleus.

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4. Bicep Curls:  Simple and very difficult to mess up

Bicep Curl

5. Military Press: Military Press target your upper pectoral muscles, deltoids, middle and lower trapezius, and your triceps

Shoulder Press

6. Walking: A great Beginner’s Cardio

7. Lateral Raise

Lateral Raise

8. Plank

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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.

4 Reasons You Should Start Working Out Today

As much as the current fitness industry would like you to believe, fitness is not about perfect quads, chiseled, abs, and overall shredded physique.  Here are 4 Benefits that have absolutely nothing to do with you physique.

  1. Reduce your risk of Coronary Heart Disease:  Studies have found that not only does exercise help reduce your risk of CHD, but studies have found that in patients who have already suffered a stroke, physical activity was more effective than drug treatment.  (Not saying toss the drugs, always consult with MD, but realize you should be exercising)
  2. Improve your memory:  Aerobic exercise boosts the size of your hippocampus (responsible for memory and learning).  In women more so than man they have found that regular aerobic exercise decreases risk factor for dementia.
  3. Strengthen your Immune System:  Regular aerobic exercise boosts your immune system
  4. Increase your life span:  A study published in 2012 that contained 650,000 people found that 150 minutes total a week of moderate exercise, which is about 30 minutes of exercise 5 days a week could increase your life by 3.4 years.

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.

4 Pieces Of Common Health Advice That Are False

Eat this, not that.  This is the magic potion.  Drop 10 pounds over night with this.  We’ve all heard it!  Here are the 4 most common health advice that I hear, that are actually false!

  1. High Fat and Protein, Low Carb is the way to go
    • Actually, 45-65% of your daily requirements to feed your central nervous system, your brain, your body, and your muscles come from carbohydrate!  When you eat high protein, low carb, your body is forced to make carbohydrates out of proteins.  Your body HATES to do things that make it’s life harder, which I would agree with.  It does enough for us, like breathing without us having to think about it, why should we want to force it to work harder?  The problem with carbs is the same problem with fats and proteins.  Too much of ANY carbohydrate gets stored as fat.  The key is to eat just enough of each macro nutrient to hit your goals and keep your body happy!
  2. Snacking is bad
    • We all know that crash between each meal that we get, or the lack of focus at work between lunch.  Well it’s our brain telling us it needs a little boost of energy (especially glucose).  Snacking between meals keeps us from feeling hangry, keeps us from over eating at lunch and dinner, and keeps our bodies energized!  The problem with snacking is the same problem with over eating carbs…too much is NOT good.  (see the pattern?)
  3. Counting calories is how you lose weight, because a calories is a calorie.
    • Of all recommendations I hear non health professionals give to people seeking health advice its calorie counters I hate the most.
      • 1 gram of carbohydrates and protein yields 4 calories
      • 1 gram of fat yields 9 calories
      • 1 gram of alcohol yields 7 calories
    • So tell me again how all calories are the same?  Overall calories are incredibly important and I don’t discredit that.  However, it is what makes up those calories that is MOST important!  For example, an average adult consuming 2,000 kcal a day should consume
      • 1000 calories from carbs (250g)
      • 460 calories from protein (115g)
      • 540 calories from fat (60g)
  4. Everyone should be on a gluten free diet:  This one is real quick….ready?  If you are not gluten intolerant….you do not have to specifically look for gluten free.

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.

How to Get Yourself Motivated To Get Fit

We’ve all been there…get to our goals, or close to them and all of the sudden we hit a wall, stop seeing progress, and it’s like why even bother?

10 Tips to Stay Motivated:

  1. Understand it’s not about being too busy, it’s about not making your fitness a priority.  Many people get stuck in the mindset that they don’t have time, they’re too busy to the point to where they believe it. Believing you don’t have time for a workout does NOTHING for your motivation.  You find time to watch an hour or two of your favorite show.  Or eating shit on social media, but god forbid you find a time to dedicate 30-60 minutes to your fitness.  When you understand that you make time for what is a priority, and understand fitness it s priority not something you are too busy for, you get a small natural motivation boost.  The same way you’re motivated to watch that episode of Game of Thrones in the schedule you were “too busy” to do anything extra in.
  2. Get it done early!  The more you put off your workout the least likely the average person is going to get it done as the day goes by.
  3. Find those pair of jeans that you love, but don’t fit and hang them somewhere you see them every day.  Trying to make gains?  Find a pair of shorts thats too big around the booty and use them as motivation to fill them in!  The latter works great for me!
  4. Get consistent, the more consistent you are the sooner you’ll start to feel that natural energy boost.
  5. Understand why you want to get or stay fit in the first place.
  6. Brush up on some of the non-physique related benefits that exercise gives.  Sometimes it helps to understand a little bit of how your heart, your lungs, your other body systems greatly benefit from exercise.  It’s not always about fitting into a size 2!
  7. Do it for the endorphins.  How good do you feel once you’re all done?  The hardest part some days is getting it done, but I don’t usually hear people tell me they regret it.
  8. Find an accountability partner, coach, or knowledgable personal trainer (emphasis on the knowledgable).  It’s easier when you have someone to report to.  Even I have a coach because I’m human too!  As much as my career is fitness, sometimes my body just wants to be lazy when it shouldn’t.
  9. Change things up!  Doing the same routine over and over again get’s boring.  Not just mentally, but your body adjusts and get bored too.
  10. Find something you enjoy!  For me it’s weight lifting.  I will always have more weight lifting days than cardio days because motivation goes out the door when you dread what you do!  If you love yoga or running, do more of what you love!  Do the things you hate less frequently, but understand they have to be done to gain benefits the exercise you love may not be able to give you.

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.

7 Exercises For People Who Don’t Have The Time To Work Out

Don’t Have time for a lengthy 1 hour workout workout? Here are my favorite 7 exercises that help you burn calories!

  1. Weighted Squats
  2. Push Ups
  3. Kettle Bell Swings
  4. All Variations of Lunges
  5. Jump Squats
  6. Pull Ups
  7. Power Steps

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.

8 Common Misconceptions about Exercise

  1. Lifting Heavy Weights as a Woman will Bulk You Up:   I promise you, you will get a lot more done with 15 pound dumbbells compared to 2 pound dumbbells.  As a whole our bodies do not have enough testosterone to create that bulky appearance.  The way our muscles look has a lot to do with how we eat, how we exercise, and our genetic predisposition.  I’ll also let you in on a little secret, most of those “bulky” “manly” looking women that scare non weight lifting women into training with weights use steroids.  But I’ll just leave it as that as it’s a touchy subject.
  2. I Don’t Want to Lose Weight:  Guess what? You should be working out for LIFE!  Life is demanding and if you’re unfit you have a higher probability of aches and pains as you age and injuries from simple daily tasks.  No one wants to be the person known for throwing out there back trying to move a chair…it happens…I see it all the time!  Usually in those who live a sedentary life.  Our heart, lungs, EVERYTHING benefits from exercise.
  3. No Pain No Gain:  For the general fitness goer you really shouldn’t get passed a moderate level of soreness.  If you are so sore it severely impairs your ability to carry out regular activity you may not be sore?  Felt a sharp shooting pain during your workout, maybe you should stop and make sure you didn’t pull/strain/injure anything…DO NOT keep going.  ESPECIALLY if the pain persists.
  4. You Have to Be In the Gym for hours on End:  FALSE!  For the average gym goer MAX 60 minutes for warm up workout and cool down.  As little as a properly thought out 14 minute workout science has now found can be beneficial when done right!  It’s about QUALITY not QUANTITY.
  5. When you Stop all your muscle become Fat again:  That’s like saying when you stop eating an apple it turns into an orange.  One cannot become the other.  If you stop exercising for a period of time your muscle shrinks (atrophies).
  6. Ab Exercises will Give You a 6 Pack:  Everyone has a 6 pack, but because of genetics some people have to be more strict about their diet and cardio regimen to see it!  For some it is easier than others, but we all have them other wise we’d be flopped over (our abs help keep us uprite).  Ab exercises actually contribute to a minimum when you compare ab exercises to diet in their relevance to obtaining a 6 pack.
  7. You can do the same thing every day and get Results:  FALSE your body adapts.  And QUICKLY!  Changing things up is how you will see better results over a long period of time.
  8. The Machine says I burned 300 Calories:  The machine and what you actually burned are different as calories burned is different for everyone due to mass, metabolism, etc.  What the machine calculates it’s is own RPM (rotations per minute) not your actual energy output.

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.