6 Factors That Affect The Effectiveness Of Any Workout

So many people think creating an exercise is just slapping exercises, reps, intervals, rest time, etc. together and it’s gold.  Except that mentality is completely false…believe it or not there is a science to creating an effective workout.  Here are my 6 simplified (emphasis on simplified) factors that affect the effectiveness of your workout.

  1. Work:Rest Ratio:  This ratio basically means the amount of time you are performing an exercises compared to the amount of time needed to recover correctly from the exercise during a workout.  Did you know that when we exercise it triggers our body’s energy systems?  For the purpose of keeping this blog simple I will be grouping ATP with our Phosphocreatine system, even though they are technically separate depending on training factors.  So anyways we have our ATP-PC system which is any activity lasting up to 15 seconds, we have our anaerobic system which is activity lasting up to 90 seconds, and our aerobic system lasting greater than 90 seconds.  Now, did you know that the correct rest interval is one of the MOST important factors of a workout?  But how do you know how long you should rest?  To start, look at the dominant energy system working based on how long your bout of exercise is.  Typical recovery for the ATP-PC system is anywhere from 30-50 seconds, for our anaerobic system is 1-3 minutes, and for our aerobic system it is typically a 1:1 ratio.  Again, this is a very basic run down, but I hope it helps to open up your eyes to one of the biggest mistakes people make in the gym without knowing it is one of the worst mistakes.
  2. Muscle Groups:  Ever had an instatrainer give you HEAVY deadlifts at the very end of you workout?  Well, fire them!  Again, exercise is not just “let me slap sh** together.” There is a method to the madness, that sadly only a handful of trainers these days understand.  Again, for the sake of keeping it simple you work the larger muscle groups in compound exercises first and progress towards the unilateral exercises, isolation exercises, and smaller muscle group exercises.  Meaning Squats, Deadlifts, and Bench press go first on your weight training days and THEN you add your lunges, romanian deadlifts, hamstring curls, push ups, bicep curls, etc.
  3. Hydration:  Dehydration can cause muscles to cramp, fainting, poor muscle recovery post workout, and more disaster.  Before any exercise, especially in hot/humid environments it is crucial that you are well hydrated before, during, and after! Drink roughly 2-3c 1-2 hours before exercise, roughly 1c during, and 2-3c after your workout on top of your regular non exercise related hydration.
  4. Rest:  Rest days are vital!  They allow your muscles to repair and grow! Overdoing exercise can put your body in a catabolic state (your body takes energy from muscles…thereby breaking muscle down).  Even elite athletes get rest days!  For the average person I recommend tops 3 days back to back of exercise before taking a 1 day rest.
  5. Pre-Workout Fuel:  If you don’t properly fuel up for you workout, how can you expect your body to have the proper energy it needs to perform the workout?  Before a workout if you eat 2 hours to 90 minutes before have a solid healthy meal with protein, whole grains, and a healthy fat.  If you can’t eat something until 60-30 minutes before your workout have something light!  Like a peanut butter sandwich, a banana with peanut butter, etc.  But having a carb and protein source is crucial!
  6. Post Workout Fuel:  Did you know exercise causes stress on the body?  A stress our body is well equipped to recover from as long as it gets the energy it needs post workout to carry out its recovery process.  If you are like me and cannot stomach a hardy meal post workout I drink a post workout shake. The important feature to my shake is it is NOT just protein.  It also contains fast digesting carbohydrates.  Many protein shakes on the market fail miserable because they offer less than 5 grams of carbohydrates post workout…when carbs are more important than the protein (both still important though!)  The average person can refuel just fine with a 1:1 ration of protein and carbs, while a more advanced gym goer benefits from 1:2 protein and carb ratio…again this is the simplified rule of thumb….calculating based on body weight and exercise type can be a pain for someone who does not know how.

Hopefully this helps you tweak your current routine, even if it is a basic switch….leave the complicated applications to the knowledgeable trainers, coaches, etc.  For the average gym goer do your best with the basic run down!

Not sure where to start and want a real fitness professional to guide you?  Let me be your coach! fill out my starter questionnaire: here

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.

Creating Your Exercise Calendar

Most of us carry an agenda.  Whether it’s digital or whether your old school pen and planner like me, it’s our life.  The same way we pencil in every appointment, every task, and every event, we should also pencil in our workout time and schedule.

My Personal Schedule is Currently as Follows:

Monday:  Powerlifting 12pm-1pm

Tuesday: New Ebook Workout Testing 12pm-1pm

Wednesday: Powerlifting 12pm-1pm

Thursday: New Ebook Workout Testing 12pm-1pm

Friday: Powerlifting 12pm-1pm

Saturday: Rest

Sunday: Rest

Those who are on my Total Body Package have a schedule that looks like this (60 minutes total): 

Monday: Get LetlerFit in 30 Days, Booty By Letler, Abs

Tuesday: Get LetlerFit in 30 Days, Upper Body Burn

Wednesday: Get LetlerFit in 30 Days, Booty By Letler, Abs

Thursday: Rest

Friday: Get LetlerFit in 30 Days, Upper Body Burn

Saturday: Get LetlerFit in 30 Days, Abs, and Optional Third Booty By Letler Day

Sunday: Rest

When you have a schedule written down and penciled into your week it makes it easier to actually commit and stay consistent.

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.

Have you watched any Netflix health docs lately?

What the Health?, Forks Over Knives, Fed Up (personal fave), Food Matters, Vegucated, are just a few of the Netflix documentaries you can find on food.  There are plenty more, but those are the ones I’ve seen recently.  I must admit I have a love-hate relationship with most of them leaning more towards the hate than the love.

Here’s what I do love:

  • I love how they are bringing awareness to fruits and vegetables and how we need to increase the amount we are eating.  The majority of us don’t even get half our recommended daily dosage.
  • I love how they shed light on the atrocities of the meat slaughtering industry, because regulations NEED to happen.  The real animals are us humans, who choose not to find more humane ways to put down the meat that we do eat.  Personally I am a vegetarian, I believe in doing my part, but I also do not believe everyone needs to go vegan.  I’m a realist who believes it should be a personal choice as to whether or not someone decides to consume meat, and because I am a realist I know not everyone will remove or decrease the amount of meat in their diet, which is why more humane treatment of animals needs to be put in place.
  • I love that they shed light on the amount of garbage they are adding to meat, poultry, and farm raised fish.
  • I love how are they are raising awareness to the amount of added sugar the majority of us eat without realizing it
  • I love that they bring awareness to how food can help prevent more health issues than the pharmaceutical companies want you to believe.  YOU NEED A BALANCE PEOPLE!

Here’s what I don’t like

  • How EXTREME and one-sided they are.  The ones pushing people towards veganism more so than the ones warning people to stay away from wheat and sugar.  At least the one’s I have seen about wheat frequently give the disclaimer that the negative effects of wheat more so impact the gluten intolerant.  The documentaries about sugar also frequently express the need more consuming added sugar in moderation.  However the ones that promote veganism, never once touch base on the idea of grass-fed or organic meat and poultry alternatives that are worth the investment due to significantly less pesticides, etc.
  • I do not like how they neglect to go over the differences between complete and incomplete proteins and how animal proteins are complete proteins where as plant based protein usually requires 2-3 different sources to reach the complete protein status.
  • I do not like how they neglect to mention that for athletes looking to get stronger, IGF1 only found in red meat is a legal and natural “steroid” in the sense that is helps our strength gains.  I’m not saying you won’t get stronger if you only eat vegetarian or vegan because that is not the case.  The gains can come faster though with the help of red meat, but I opt out of that natural boost.
  • I don’t like how they neglect to talk about the dirty dozen (aka the most contaminated fruits and vegetables) that everyone should prioritize as buying organic because of the amount of pesticides found in them.
    • Peaches, Apples, Bell Peppers, Celery, Nectarines, Strawberries, Cherries, Pears, Grapes, Spinach, Lettuce, Potatoes
  • I don’t like how they do not touch on the subject of how easy it is to also be overweight and have health issues has a vegetarian or vegan.  I personally know way too many overweight, anemic, or overall unhealthy vegetarians and vegans

Overall for people who do not have extremist personalities and tendencies I would recommend educating themselves with these documentaries, however also keeping in mind that there are 2 sides to every story.  I wish they would make them with less of a bias.  I believe they’d have more success reaching larger audiences if they did.  I also believe they would make meat-eaters understand the POV of vegans and vice versa.  We all know that vegan or meat eater that tries to make the other side feel like terrible people for choosing to eat or not eat meat.  We need to educate people on both sides and THEN let people decide and respect their decisions!  The lesson continues to be that everything in MODERATION is key!

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.

Day 21: Tips for Beating Workout Procrastination

Today was supposed to be about giving tips to blogging procrastination, but I’m not a blogger, so instead, I will be giving you 5 Tips on beating workout procrastination!

  1. Get Started!  The hardest part is actually starting, but I have never met anyone who regrets starting the workout once they have finished.
  2. Get it out of the way first thing in the morning!  The same way you should do all of the hard stuff first!
  3. Think about your goals.  How bad do you want them?
  4. Are you a parent?  Be the role model you want to be for your children.   Teach them to make their health and fitness a priority by leading from the front.
  5. Do exercise that’s fun for you! If it’s not fun for you there’s less chance you’ll get it done.  For example I HATE steady state cardio, but I can enjoy Interval Training for my Cardio!

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.

“Stay So Hungry, You Never Stop Eating.”™

Stay so hungry, you never stop eating is the LetlerFit motto.  It is a way of life, a way of being, a way of going after what you want.

Do you live the LetlerFit Way? Here are 5 characteristics of someone who does!

  1. You are passionate
  2. You love to bring value and contribution to other people’s lives
  3. You are a workaholic
  4. You are a goal digger:  Once you reach a goal, you immediately set a new one, because reaching one goal is never enough
  5. You wake up every morning ready to conquer the day

Do you live the LetlerFit way?  Never satisfy for anything less than extraordinary in life, relationships, with yourself, or in business.  Always “Stay so Hungry you never stop eating.”™

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.

Add Some Variety to Your Fitness Routine


Are you tired of the conventional jumping jacks, leg curls, and lunges? If a conventional workout isn’t doing it for you and you’d like to spice things up, you might want to give power yoga, Zumba, or maybe even some martial arts a try.

Zumba incorporates a variety of repeated aerobic dance workouts with another activityin various movement planes that burns calories and is also a lot of fun: dance. These dances consist largely of Latin genres like mambo, salsa, and cha-cha and they all focus on burning calories by using each and every part of your body while working your muscles. You can do Zumba at home with little supervision.

Martial arts is much more than just a way to achieve fitness and boost your health. Personally, I am a little biased simply because I dedicated 12 years of my life to martial arts. More specifically tae kwon do, but any martial arts you do will serve not only as a killer way to say in shape but will also work as a way to learn self-defense. Chances are you’ll never feel bored or tired because martial arts stimulates the body and mind. You will need to find an excellent school with incredible instructors because it is something I do not recommend learning on your own, but the mental health and physical fitness is worth it.

Power yoga is different from traditional yoga in how it approaches fitness. There is no excess meditation involved. Instead you’ll be focusing on an intensive flow of specific postures that change quickly, concentrating on endurance and control. These postures will sculpt various muscles around your body, but it should be practiced under supervision to make sure they’re being done properly.

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 Importance of Foam Rolling

Sore muscles.  At one point in everyone’s life, I am pretty sure we have experiences the pain and discomfort of sore muscles from physical activity. What some people may not have experienced is that bittersweet feeling of foam rolling.  What exactly is foam rolling and why is it beneficial for our recovery?

Foam rollers are primarily used for SMR (self-myofascial release).  SMR put simply is when we apply a dragging pressure on out muscle tissue in order to have our body to release muscle tension and increase mobility between the sliding surfaces of our muscles. SMR is a major contributor to increased blood circulation and increased mobility range of motion in our recovering muscles.  All of which allows our recovery time to decrease and make room for more effective training sessions.

When should we foam roll? Personally, I love to roll out before and after my workout.  Before my workout as a prelude to my dynamic warm up to stretch out my muscle tissues which allows them to be less tight, decreasing my probability of pulling or straining my muscles.  Post-workout it is a great way to decrease any lactic acid build up, which also allows you to recover quicker and be less sore after a training session.

Choosing your foam roller: There are a million and one different foam rollers on the market and I have probably invested hundreds of dollars into the different kinds in hopes of finding one that works and feels the best.  From flat to pointy surfaces you name it and I have tried it.  It wasn’t until I gave The knot out a try (They did not pay me to advertise for them and I get no financial benefits from promoting them in this post).  The reason why I fell in love with the Knot out is because their rollers are not flat, they are “squiggly” for lack of a better term, which is perfect because my muscles are not flat.  So having different approaches to angles and pressure points during my roll out sessions allows me to reach larger areas and go more in depth into the muscle tissue.  They also have two different densities, soft and firm.  That again, creates diversity while rolling out your muscles.

What’s great about them is that they also have an entire section on their website dedicated to educating people on how to PROPERLY foam roll and the different ways to foam roll.

You can also use code “LETLER” and receive 15% off your purchase of your knot out. Click the following link to be directed to their website and use the code at checkout! The KnotOut Coupon Code

So you’re looking for a personal trainer?

I’m sure everyone has someone on their social media feeds posting their workouts, food, etc.  I know I do.  The recent boom in health and fitness is AWESOME! I love seeing people make their health a priority.  So the purpose of this blog is not to bash anyone posting their fit tips and workouts.  It is to educate people based on my own opinions about choosing a personal trainer.

There are SO many people starting their fitness journey (which is so great), but just don’t know where to begin. I’ll admit, when I was younger I did tae kwon do for 13 years without ever stepping foot into a gym.  I moved in straight to crossfit, which is no where near the traditional gym.  When i took a 9 month break from crossfit, I decided to give the gym a shot.  It was VERY intimidating going into a place with so many different machines that I had no idea how to use, and the instructional pictures didn’t help either.  So trust me, I understand the frustration of new gym goers.  Because of this, many people are turning to personal trainers to whip their behinds into shape.  Being a certified personal trainer myself, I have 10 quick pieces of advice to give anyone who is looking for a personal trainer.

1.  Is the trainer in shape?  Far too many times I’ve seen trainers that are more overweight than the clients they are training.  If you’re potential trainer is overweight because they can’t even practice what they preach, that’s a big red flag.  On the other hand, kudos to the trainers who have lost weight and are still actively pursuing their own fitness journey the healthy way.

2.  Can they tell you why they are making you do the exercises they are giving you?  If they can’t even tell you why you are doing what you are doing, how can you expect them to know how they are going to help you with YOUR goals?

3.  Can they perform the same exercises or workouts that they are making you do?  Anytime I ever work anyone or a group of people out, I either test run the workout if it is something I have never done myself, or pull from old exercises I have done.  Why am I going to tell someone to do something I can’t even do? A good trainer should lead by example.

4.  Are they telling you to “eat clean” but shoving their face with pizza and cookies any chance they get?  The same way a trainer should lead by example with the workouts you are given, they should follow the exact advice they are giving you; fitness and nutrition related.  Now, if you’re a trainer who is blessed and can eat whatever he/she wants and still keep your 6 pack, good for you.  Just don’t start giving nutritional advice.

5. Number 5 probably should be number 1, but is your trainer even certified? If so, in what? How long ago were they certified? Are they reading, attending lectures, or seminars to stay up to date with latest trends or fitness discoveries?  Too many times I see people getting trained by people who aren’t even certified! So what if they have a abs, what works for them may not work for you, and they may not be educated enough to know that.

6.  Are they worth the price they set?  Do they have experience? Degrees? Certifications? Awards? Anything to back up their fees.  Someone who just got certified should not be charging the same as someone with a PFT certification that also has multiple other certs or someone who has a bachelors, masters, or pHD in exercise physiology.

7.  There is a fine line between a trainer who knows how to push someone to achieve their best performance and a trainer who pushes someone into an injury.  If you are complaining of pain that is not the general huffing and puffing or burn, but a legitimate pain,  your trainer should not tell you to ignore it.  It could very much lead to a more serious injury.  If you’re just being lazy, then yes, you should get yelled at. I heard a story about someone who went in on back to back days to train.  On the first day, she went in and by the end of the workout felt an unusual pain in her shoulders, she told the trainer, and her trainer said to ignore it.  On the very next day, she came in saying her shoulder was hurting and the trainer insisted on training upper body? uhm, HELLO?! First of all, you are paying him to train what YOU want to train.  Second of all, you have legs that can be worked out without exacerbating the pain in your shoulders.  Major red flag.

8.  Are they touching you only when it’s necessary?  If you are doing something that needs correcting, a trainer should ask permission if it’s in an “iffy” spot.  Are you doing something right and still getting touched in inappropriate places.  Leave and don’t come back.  You should NEVER feel uncomfortable around your trainer.

9. Are they making sure you are warmed up before going into a workout?  You should never go into a workout full throttle cold turkey.  Get your heart rate up and warm up your muscles first.

10.  Are they making sure you cool down and stretch after every session?  Not doing so can lead to injury.

Again, everything here is my own personal opinion.  You are free to agree or disagree.  I do hope that This post was able to help someone find a good personal trainer.