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. ⠀

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.

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Something in Your Body Keeping you From the Gym?

Have any of these problems, I have a possible solution!⠀
Hypertension-Go for weight loss and improved cardiovascular relationship⠀
Diabetes-Go For Weight Loss and Total Body Activity⠀
High Body Fat-Reduce body fat with exercise that has high caloric expenditure⠀
Low Back Pain-Improved Range of Motion, Improve Trunk:Hip Muscle Balance⠀
Muscle Imbalances- Target Strength Activity ⠀
Low Cardiovascular Fitness-Increase daily aerobic activity⠀
Muscle Weakness- Total Body Strengthening Activities⠀
Poor Flexibility-Increase Range of Motion in Deficient Areas⠀

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.⠀

Exercise order depends on recruitment goals and is a direct reflection of the energy system-tension relationship. ⠀

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. ⠀

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.⠀

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!⠀

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⠀

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?⠀

Risk factors for developing diabetes include:⠀
-Certain Medication⠀
-Race⠀
-Hypertension⠀
-Stress⠀
-Age⠀
-Pregnancy⠀
-Family history (genetics) ⠀
-High Cholesterol⠀

For every 500 kcal of energy expenditure per week that comes from exercise, the risk for type 2 diabetes is reduced by 6%.⠀

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.

Stop Looking For Short Cuts

I’m smiling in the featured image, but that smile turns upside down when people ask me about sweat creams to burn fat. BLEH.⠀
People love to pair them with their waist trainers, but really they’re just as a dumb as an invention…but at least sweat creams don’t harm you…they just make you waste your money. Sweat creams, fat burning creams, whatever you want to call them they do just that..they make you sweat….but what happens when you drink water while you’re exercising and after you finish….the sweat you lost gets replenished so you lose NO WEIGHT….if you do…you may be looking at dehydration.⠀

Moral of this Blog: NO SHORTCUTS IN FITNESS…they’re probably going to harm your body or just cause you to waste your money.

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.

Cardio beyond “leaning out”

People do cardio ALL of the time, but not everyone realizes what is happening within when you do cardio the RIGHT way. What we know as cardio is also known as aerobic exercise. ⠀

Aerobic exercise increases the capillary density within muscle fibers and increases type 1 fiber efficiency. Aerobic exercise can also improve ones ability to buffer lactate and increases oxidative enzyme activity. ⠀

In regards to your cardiopulmonary adaptations cardio stimulates an increase in stroke volume, cardiac output, and VO2 max as well as improved cardiac conduction and metabolic efficiency. Cardio should hypertrophy the left ventricle and reduce systolic blood pressure, which reduces myocardial stress and cardiopulmonary energy sparing. ⠀
Research has also shown cardiovascular exercise to increase life span and boost immune health.⠀

Biagioli, Brian D.Advanced Concepts of Strength & Fitness; Conditioning. National Council on Strength & Fitness, 2015.⠀

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 Injury

If you’re new to exercise, I always say better too little than too much to start. As starting with too much leaves new exercisers more prone to muscle strains, muscle tears, and/or bone fractures.⠀

And if you’ve been exercising for quite some time and find yourself constantly with aches and pains resulting from your exercise. The problem is YOUR TRAINING….it’s poorly programmed…sorry to be the bearer of bad news. But you are not a badass for getting hurt all of the time and pushing through it.

Are you ready to move better and stop getting injured? DM me 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.