muscle soreness

Exercise Myth vs Truth

Posted on June 18, 2019June 4, 2019 by LetlerFit

Myth: Men respond better to strength training because they get stronger faster when compared to women

Truth: under proper programming, women see increases in their strength at the same rate or faster. ⠀

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

Posted on December 6, 2018 by LetlerFit

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.

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

Shop NOW!

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.

15 Fitness Quotes To Get You Moving

Posted on October 20, 2017October 20, 2017 by LetlerFit

Today’s post brought to you by some of my favorite pinned fitness quotes!

“Stay so Hungry, you never Stop Eating.” trademarked by yours truly! -Melissa Letellier. How bad do you want to reach and set new goals?
“Success doesn’t come from what you do occasionally, but from what you do consistently.” Going to the gym 6 days one week and never stepping foot in it again for another 4 weeks is way less effective then going 2-3x every week.
“In 2 weeks you’ll feel it. In 4 weeks you’ll see it. In 8 weeks you’ll hear it.” Sometimes we need the extrinsic motivation to continually light the fire.
“At first they’ll ask why you’re doing it, later they’ll ask how you did it.”
When I started by journey I got so many negative remarks about why I’m always on a diet. Some of those same people were now forced into a continuous restrictive diet due to medical reasons while the lifestyle I built allows me to continue reaching new goals while enjoying pizza and donuts every now and then.
“I’m working on myself, for myself, by myself.” Sometimes the road is lonely, but you should always be your biggest reason why. Not for revenge, not to make someone jealous, to make YOU happy.
“When you feel like stopping, think about why you started.” It’s normal to lose motivation, it’s normal to get “derailed,” but at the end of the day if your reason why is bigger than your reason why not…you will get there
“Do it for the after selfie.” While my fitness journey was for me, i’m still human. It feels good to prove people wrong and brag about my hard earned accomplishments, don’t feel ashamed for what you’ve worked for!
“Slow progress is better than no progress!” It’s normal for your body to see more progress at the beginning. Don’t feel discouraged when the pound that once took you 3 days to lose now takes you a week. It’s stilling coming off and better than putting the pound of fat back on!
“You are your only limit.” This can be applied to everywhere in life, not just your health and fitness.
“Remember when your body is hungry it wants nutrients, not calories.” This one is HUGE for me! In a world obsessed with counting calories and macros, we often forget that vitamins and minerals also exist and are also equally important.
“Workout because you love your body, not because you hate it.” Yes it’s ok to want to change your body with exercise but remember to never take for granted the ability to exercise! Not everyone can! Exercise should also not be used as a punishment for eating a cookie.
“I don’t diet, I just eat according to my goals.” Seriously, it’s why it’ a lifestyle. Diets are short term and never work.
“Sweat is Pretty.” Sweat is a sign of good hydration, your body regulating heat the way it should be, and working hard! So many women are afraid to sweat i public for fear of looking gross or smelling bad. Be proud of your work and being well hydrated!
“Fall in love with taking care of your body.” As cliche as it sounds, you really do only get one body! What body do you want to take with your through life as you age?
“Create healthy habits, not restrictions.” It’s not about never eating the cookie, the pizza, or the donut. It’s about choose the fruits and the vegetables more than you do the cookie, the pizza, or the donut.