muscle recovery

Lift Your Way to Stronger Bones

Posted on June 25, 2019June 4, 2019 by LetlerFit

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.

What the heck is Metabolic Syndrome?

Posted on December 26, 2018 by LetlerFit

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

Got Genetics?

Posted on December 11, 2018December 11, 2018 by LetlerFit

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.⠀

Overtraining is REAL

Posted on December 4, 2018 by LetlerFit

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.

The Basics of Exercise Order

Posted on November 8, 2018 by LetlerFit

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.

Breaking Down Your Muscle Fibers

Posted on October 25, 2018 by LetlerFit

Every time I hear someone say an exercise targets fast or slow twitch fibers and have zero idea what they’re talking about, drives me crazy. While science is currently investigating I believe the last number I was told was 16 fiber types, the general teaching consensus is 3. Type 1, Type 2a, and type 2x. Fast and slow twitch in the science community btw is slowly starting to fade away because they realized thats not the best way of describing our muscle fibers. But for now, I put them into the blog explanation below:⠀
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Your type 1 fibers are known as the slow twitch muscle fibers because they have the slowest firing rate, least amount of force production, and smallest circumference. They are however most resistant to fatigue and have the greatest aerobic efficiency of the other fibers.⠀
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Your type 2a fibers are known as your fast twitch oxidative fibers because they have a fast firing rate, produce moderate force, and have a moderate circumference. As opposed to the type 1 fibers, your type 2 fibers fatigue rapidly because of the high force production and they aid in extended work at lower force output.⠀
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Lastly, your type 2x fibers are known as the fast twitch glycolytic fibers and have the fastest firing rate of the 3 muscle fibers, the greatest force production, and largest circumference. They fatigue the fastest, but have the greatest creatine phosphate efficiency.⠀
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Biagioli, Brian Dominick. Advanced Concepts of Personal Training. National Council on Strength and Fitness, 2012.⠀

7 Pieces of Common Fitness Advice that are Completely Wrong

Posted on November 28, 2017 by LetlerFit

I did another one of these posts a while back, but today I wanted to bring you a different set of Fitness Myths:

Fasted Cardio is Highly Effective: Numerous studies on this matter are inconclusive on whether or not the benefits to fasted cardio outweigh the risk of glycogen depletion, light headedness, catabolism etc. Eating the correct nutrients before your workout is what give you energy, contributes to fat loss, and makes for a more effective workout. Fasted cardio makes you think you’re working harder but its because your rate of perceived exertion is increased due to your body running on fumes.
Anyone can excel at whatever sport they want: Actually we are all born with specific muscle fibers. Elite sprinters probably won’t be seen winning a marathon…different fiber type composition. Baseball pitchers probably won’t be seen winning gold as an olympic lifter. Get your feet wet in a variety of sports and your body can tell you, which sports it was best meant to play, but not everyone is physically capable of becoming an olympian and don’t beat yourself up over it!
Push through injuries: The common walk it off mentality is AWFUL. Sharp shooting pain is how our body signals us something is not right and unless you’re fighting in a career altering match or running in the finals at the olympics, injuries are not something you should just “walk off.”
Avoid Cardio to Make Gains: While excessive cardio is not good for the gains, we should all be doing some form of cardiovascular as the immunological, improved performance, increased recovery, and sooo many other benefits.
Go 100% Every Single Day: Our body NEEDS rest, for some it’s in the form of active rest, but it is considered rest nonetheless….if we expect our body to perform at 100 everyday there is no time for your muscles to repair and grow. Not allowing for proper recovery also increases stress levels in our body which can lead to gut inflammation and illness.
Squats Are Bad For your Knees: Bad form is bad for your knees. Squats are an incredibly effective compound exercise, I use them often for even my elderly clients.
Ab Exercises are What Give you Abs: Did you know some people with 6 packs don’t do a single crunch, russian twist, or sit up? Shocking I know. While those exercises may contribute to enhancing a reduced waistline brought on by clean diet…they are not necessary. A heavy squat, properly lunge paired with a medicine ball rotation, even a bent over row are highly effective exercises for your abs. Genetics and diet go a longer way in improving the appearance of your abdomen.

LetlerFit Cyber Monday

Posted on November 27, 2017November 27, 2017 by LetlerFit

On this crazy holiday sale day, LetlerFit is giving everyone a 50% discount on ALL of our fitness guides! PLUS everyone who purchases our Total Body Package will receive a FREE CARDI..NO tank on top of the 50%! Get all 7 Guides for Less than $30 AND a bonus $22 tank to wear while you’re getting Christmas fit!

CODE CYBER50 at checkout!

Shop LetlerFit Cyber Monday

Get LetlerFit in 30 days ebook (dragged)

LetlerFit Black Friday is HERE!

Posted on November 24, 2017November 24, 2017 by LetlerFit

Our favorite holiday shopping day is HERE and we are not disappointing! Have you had your eye on any of our leggings, shorts, capris, or tanks? Today only, 50% off on all apparel! Here’s what that looks like:

Leggings: were $64.99, NOW $32.49
Capris: were $54.99, NOW $27.49
Shorts: were $44.99, NOW $22.49
Tanks: were $24.99, NOW $12.49

Have any questions about sizing? feel free to leave a comment or e-mail LetlerFit@gmail.com! Ends TONIGHT 11/24/17 at 11:59PM EST

Code: BLACKFRIDAY

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6 Habits That Destroy Your Otherwise Healthy Lifestyle

Posted on October 23, 2017 by LetlerFit

Creating a healthy lifestyle is all about habit. Just like good habits, there are also bad habits. Some of them are killing your healthy lifestyle journey, and you may not even realize it.

Lack of Sleep: Sometimes, life requires you to lose sleep, and that’s ok. The problem is not a few nights of lack of sleep, the problem becomes too many nights without adequate sleep. Sleep is so crucial. I know we all know how awful it feels after consistent sleep deprivation. What many people may not know is that lack of sleep triggers an increase of cortisol hormone to be released in our bodies, which may cause us to bloat and have difficulty losing weight. Without Sleep our bodies cannot properly repair the muscles we just worked out.
Restriction: Leading a restrictive diet, leads to binges and constant yo-yoing and that’s not what we want. I’ve said time and time again it’s about establishing a balance of consuming more health foods than junk foods.
No Exercise or No clean foods: Sometimes eating clean is the easiest part of the nutrition and fitness equation. For others exercise is the easy part! But they go hand in hand! Not exercising or not eating clean but doing the other is only half of it and yields not so great results.
Alcohol: Going ham on the drinks during the weekend, EVERY weekend, is KILLER to your healthy lifestyle.
Not reading nutrition labels: Never go by the front of the packaging, read the label and pay attention to the ingredients!
Not Meal Prepping: Buying “healthy” foods from restaurants is no where near as good as prepping and cooking your own foods where YOU control everything. Sometimes the cleaner options are still loaded with hidden salt or sugar.