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.

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? ⠀

AND THEN last on your list of priorities, look better?⠀

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⠀

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)⠀

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⠀

Let me help you move better! LetlerFit@gmail.com⠀


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.⠀

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.

Breaking Down Your Muscle Fibers

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:⠀

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.⠀

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.⠀

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.⠀

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.

Do Your Cardio!

Did you know that sedentary individuals have a 20-50% greater risk for developing hypertension compared to individuals who are fit?⠀

Regular exercise can decrease your risk of developing hypertension by:⠀
-improving arterial vasodilation⠀
-Facilitating Baroreceptor adjustment⠀
⠀⠀
Overtime aerobic exercise can reduce diastolic and systolic measures of Blood Pressure by 6-7 mmHG. In order to accomplish this you want to make sure you are exercising aerobically 30-60 minutes, 3-4 days per week at a 60-70% of VO2 Max intensity.⠀

Think a personal trainer and healthy food is expensive?⠀

-Hypertension costs the US 64 Billion dollars per year!⠀
-By simply reducing your blood pressure by 12-13 points your risk of heart attack goes down by 21% and any deaths associated with CVD go down by 25%⠀
-a 10% decrease in total blood cholesterol level may reduce the incidence of coronary heart disease by up to 30%⠀
-47% of heart attack and stroke victims die before getting emergency assistance⠀
-90% of all middle aged adults will develop hypertension at some point in their remaining life.⠀

Moral of the story: CARDIOVASCULAR EXERCISE IS IMPORTANT…as much as I hate doing it⠀

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.

Fitness Fads Driving Me Crazy

Right now if you ask me, Keto and high protein/low carb diet are on my list as number one most annoying trend about my industry, but coming into a close second might just be waist trainers…if you maybe want to tie my hatred for waist trainers with keto, wear it while you exercise.⠀

If your trainer lets you workout with one or recommends you get one…RUN, GET YOUR MONEY BACK, AND DON’T LOOK BACK. THEYRE DUMB. #SorryNotSorry I truly blame marketers for this bullshit, but shame on you if you’re a trainer and let your clients bring harm to themselves. As a trainer you should do your research, and I mean beyond google.⠀

Reasons Why Waist Trainers are DUMB AF:⠀
1. They just relocate your organs and squeeze them together⠀
2. They mess with your breathing by pressing too tightly on your rib cage⠀
3. That “skinny” feeling when you take it off, goes away after you drink water because the change isn’t real.⠀
4. Have you ever thought to yourself your waist is shrinking because you’re choosing to eat right AND exercise? (Hint Hint)⠀
5. If you are working out with them you are basically screwing up your posture by making those muscles weaker! The waist trainer takes the job of the stabilizers by turning those muscles off. YOU WANT TO STRENGTHEN THOSE MUSCLES NOT WEAKEN THEM⠀
6. Your brain is smarter than you and you unknowingly alters the kinetic chain of an exercise to adjust for the lack of range of motion⠀
7. Did I mention they mess with your organs?⠀
8. If you lose weight, while only doing that and not changing anything else…more the likely it’s due to increased sweat which can lead to dehydration⠀
9. They don’t make you lose fat⠀
10. THEY’RE DUMB⠀

Should I keep going? If you have one burn it. Just eat right and exercise correctly. There are no short cuts in this lifestyle…if it seems to good to be true it probably is…

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.

Aerobic Exercise and Cardiovascular Disease

Aerobic Exercise reduces your risk of developing Cardiovascular Disease by⠀
-Reducing Body Fat
-Lowering Blood Pressure⠀
-Improving your Blood Lipid Profile⠀
-Lowering the risk for myocardial ischemia⠀
-Lowering Risk for Blood Clotting⠀

So even though you might see me joking about how much I hate cardio and try to avoid it on instagram (@letler), it really is important for our 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.