Lift Your Way to Stronger Bones

Can you exercise your way to stronger bones….OH YES! Despite what your grandma told you, picking up those weights is what’s going to keep those bones strong and healthy more so than aerobic exercise as research shows that resistance training has a positive effect on bone density.

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.

Exercise and Disease Management

Ever wonder what risk factors are actually connected to diseases? Well let’s take a look at obesity, physical inactivity, and low cardiovascular efficiency as they are 3 risk factors that can be avoided through exercise.⠀
-Obesity is linked to heart disease, hypertension, hyperlipidemia, atherosclerosis, arteriosclerosis, stroke, and diabetes⠀
-Physical inactivity is linked to all of the above except for stroke.⠀
-Low cardiovascular efficiency is linked to heart disease, hypertension, and stroke⠀

Get Moving in 2019!

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 the heck is Metabolic Syndrome?

Have you ever heard the doctor tell you that you have metabolic syndrome or you are at risk to developing it, but you have no idea what is means? Well, you get classified as having metabolic syndrome if you meet one or more of the following criteria⠀
1. Males with body fat greater than 25% and Females with body fat greater than 32%⠀
2. a Waist circumference greater than 102CM (men) and greater than 88CM (women)⠀
3. LDL cholesterol greater than 135 mg/dl⠀
4. HDL cholesterol lower than 40 mg/dl (men) and 50 mg/dl (women)⠀
5. A blood glucose level greater than 100 mg/dl⠀
6. Blood Pressure greater than 130/85 mmHG⠀
7. Triglycerides greater than 150 mg/dl⠀
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So if any of those sound like your recent trip to the doctors office, you should have been trying to take control of your health. BUT the good news is, it is NOT too late!⠀

Let me help you improve your health in 2019! LetlerFit@gmail.com

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.

Got Genetics?

We’ve all heard people say “oh it’s genetics” But how much does genetics actually affect us? 25-40% of what happens to us is not in our control. What we can control is our behavior and our environment. Genetics determines our potential capabilities as well as what we are at risk to developing or more susceptible to. It also influences the way our physiology adapts to exercise and our physiological occurrences. ⠀
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However, by no means can we use genetics as an excuse for diabetes when all you eat is processed sugar.⠀

 

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.

Exercise is NOT One Size Fits All

Exercise is NOT one size fits all. Yes, I have my fitness guides, but I advertise them as general guides. I preach that they do not compare to personalized fitness, but I’m also aware that not everyone cares for personalized attention. But it’s important to note that exercise is something that should be done on a personal level. Because while our bodies are the same at their roots, life, genetics, and daily activities make your needs different compared to someone else’s needs.⠀
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And please, don’t fall for the fit stars who hire people who don’t know what they’re doing to be your trainer, while they sit back and collect the bucks. Or the trainers that copy and paste programs from body building.com. Or even the ones that use the same “personalized” program for everyone.⠀
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Do your HOMEWORK! and know that when you train with me on a personal level online or in person, you’re getting ME and 100% customized programs based on your goals and the results of your needs analysis.

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.

Overtraining is REAL

Have you ever heard of overtraining? It’s very real and very shitty. It is typically caused by repetitive physical and metabolic stresses such as:⠀
-Environmental Stresses like heat⠀
-poor lifting technique⠀
-excess free radical activity and hypoxia⠀
-inefficiency at buffering byproducts⠀
-poor hydration ⠀
-poor nutrition⠀
-glycogen depletion⠀
-poor recovery⠀
-lack of sleep⠀
-high volume eccentric training⠀
-excess total volume or isolated loading⠀
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The last thing you want to do is to over do it. Proper training and rest is KEY!⠀
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Let me help you! LetlerFit@gmail.com⠀
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Biagioli, Brian Dominick. Advanced Concepts of Personal Training. National Council on Strength and Fitness, 2012.

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.

Let Me Be Your Coach

Are you looking to gain energy? To improve a medical condition? To better your quality of life? To clear your brain or battle depression? Lose weight not because you want to look better, but because your life truly depends on it? Are you a mom who’s tired of peeing themselves every time they laugh or squat down? ⠀
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AND THEN last on your list of priorities, look better?⠀
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YOU are the person I want to coach. If you are looking to better your life, have accountability, and get coaching by someone who actually knows what they’re doing. Email Me! LetlerFit@gmail.com or shoot me a DM⠀
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I coach on a month to month basis, every single client begins with a needs analysis to asses any muscular or skeletal imbalances that need to be addressed in order to get the most out of an exercise and life in general, and of course you can drive me as crazy as you want with questions, concerns, etc. because I am here to help 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.

Putting Movement First

When I talk about putting movement proficiency first, i mean being able to successfully execute the kinetic chain of an exercise. Did you know any of the following issues can put a damper on your movement execution:⠀
-excess or insufficient motor unit activation (typical offender for performing a movement incorrectly)⠀
-Inefficient fiber recruitment (typically leads to lost force output)⠀
-Lack of motor unit synchronicity (typically leads to a reduction in force output or speed)⠀
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The good news is, this is all trainable.⠀
Want to improve your firing rate? Utilize both heavy and fast exercises to activate fast-twitch fibers⠀
Want to have better recruitment? Utilize activities that make the most of time-under-tension⠀
Want to improve synchronicity? Utilize rehearsal rills that replicate patterns and speed during specific plays or for life⠀
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Let me help you move better! LetlerFit@gmail.com⠀
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Biagioli, Brian Dominick. Advanced Concepts of Personal Training. National Council on Strength and Fitness, 2012.⠀

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.

The Basics of Exercise Order

Do you find yourself slapping together different exercises and hoping it works out or even thinking it gave you the best workout ever? I know i’ve been there. Believe it or not there’s a science to exercise order and sadly enough I have yet to see any of the famous fitspos with 1M+ following use correct order.⠀
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Exercise order depends on recruitment goals and is a direct reflection of the energy system-tension relationship. ⠀
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Exercise your major muscles (primary) groups using your compound lifts first, move into unilateral exercises (secondary), and end with exercises that target your stabilizers (ancillary). You need your stabilizers for your compound lifts so avoid fatiguing them first. ⠀
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If you feel like you need help in every which way, I’ve got you! DM me or Email LetlerFit@gmail.com let me help you exercise correctly and effectively.⠀
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If you like creating your own workouts, but are curious to see how they can be tweaked or improved, I help with that as well!⠀
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Biagioli, Brian Dominick. Advanced Concepts of Personal Training. National Council on Strength and Fitness, 2012.

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.

Obesity Beyond “Looks”

Obesity leads to ⠀
-Systemic inflammation⠀
-Insulin Resistance⠀
-Disturbances in the secretion and function of adipokines⠀
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Not only does it create the aforementioned issues, but it puts you at an increased risk of developing type 2 diabetes (when your body struggles to utilize glucose and produce insulin, and/or it’s inability to act in response to insulin production). Did you know that 90% of all diabetes cases are type 2? Did you also know that this is potentially avoidable with lifestyle modifications?⠀
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Risk factors for developing diabetes include:⠀
-Certain Medication⠀
-Race⠀
-Hypertension⠀
-Stress⠀
-Age⠀
-Pregnancy⠀
-Family history (genetics) ⠀
-High Cholesterol⠀
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For every 500 kcal of energy expenditure per week that comes from exercise, the risk for type 2 diabetes is reduced by 6%.⠀
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Exercise also helps increase ones insulin sensitivity by improving carbohydrate metabolism and glucose tolerance from enhanced cellular uptake.

I challenge you to stop looking at obesity as someone who is “fat” and needs to lose weight to be “skinny” because that’s NOT the issue.   The issue is HEALTH.⠀

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.