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.

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Day 6: Wedding Anniversary Plans

Ironically the first time I ever do a blog challenge, and I am actually married.  Even more of a coincidence, June 17th, is our 6 month anniversary.

For our 6 month anniversary we plan on going out for some sushi to celebrate making it through the transition period of living together for the first time…LOL!

But for our 1 year anniversary as of now the plan is to celebrate it by hitting up all of the Disney parks and possibly making it up to Giraffe Ranch near Tampa.  We haven’t solidified the plans as my husband is currently doing a professional MBA meaning he is in school all year round so we do not know if he will have classes yet on the dates we want.  The weekend after that is Christmas and then New Years.  I have done both holidays at disney world and as beautiful as it is the lines are absolute MISERY.  So fingers crossed the dates workout for us.

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 Day Of

The day of is absolute mayhem.  At least for me it was.

So many people told me the night before I’d be hit with insomnia, but that definitely was not the case.  I went to bed at 2am, but that was because I was helping with some last minute things.  The second I hit my bed, I knocked out.  While, I did not have insomnia, I did wake up 1 hour before my alarm was supposed to go off.

The other major question I kept getting was “How are you feeling?” The whole week leading up to the wedding. To be honest, I was fine all week. I didn’t feel nervous, anxious, etc.  The day of the wedding, I woke up with knots in my stomach and a pounding a heart.  I woke up seriously feeling I had gotten hit by a truck, but in a good way.

Since I woke up early, I decided to get a head start on ironing my hair.  My HMUA who I have used for a few years now and is absolutely incredible, who has worked with top names, top brands, and has won numerous bridal make up awards, for reasons that will be discussed in the next blog, had to come extra early and was on a time crunch (I’ll discuss in detail on the what went wrong blog on Monday!).  I will be linking her new site soon as it is currently under construction.  Not only does she do make up but she also does hair and she put together my look exactly how I had imagined it.

Alan Phillip Photography
Alan Phillip Photography

SO by 11am my mom and I were done and ready for the big day even though first look didn’t start until 3pm.  But no matter, because the day FLEW!

Every time I took a peak outside (I got ready in my room) there were people running around like chickens with their heads cut off.  It was nuts! When I finally decided I wanted to go outside and look around, my groom walked in, so that plan went out the door.  Before I knew it, it was time to get my ring bearer followed by myself, completely ready.

Alan Phillip Photography
My Handsome Ring Bearer

The whole week I was telling friends I wouldn’t cry.  That I would be fine.  But I lost it when I first saw Xavier, before I walked out, while I was walking out, during the ceremony, during the father daughter dance.  I was a mess, but a happy one at that.

One person I really wanted to glorify is the photographer and his husband.  He came in the middle of the mayhem and remained so calm and professional.  Without realizing it he was making my mom and I a lot more relaxed.  They were so efficient at getting all of the shots done despite being under a major time crunch.  The pictures came out breathtaking.  I lost it again when I saw them, go figure. He got shots of EVERYTHING! every detail, every happy tear, every smile, you name it!  I will definitely be using him in the future (for what, I don’t know yet, I just know that I will again) and I recommend him whole heartedly.  You can tell from the get go how his love for photography and the passion behind his pictures comes out.

Alan Phillip Photography

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To sum everything up, these are the top 3 pieces of advice I would give to any bride the day of your wedding:

  1. Breathe

2. Take things as they come and be flexible

3. Focus on you and your husband to be.  Nothing else matters.

Are you a bride in need of help to get in shape for your wedding? have no fear! Read below:

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.

Choosing the Perfect Wedding Dress

By now if you’ve been following my wedding journey blogs you’ll know everything moved rather quickly for us.  In all honesty I knew I had to start looking for my dress, but I thought that was something easy, until I started talking to a few friends who told me that dresses took up to 8 months or more to arrive and then allegations are done in 3 steps.  So I panicked! Immediately I went on google made about 12 appointments at different boutiques just in case I had no luck at other boutiques.  In this blog I also touch up on finding my veil and wedding shoes!

Going into my first appointment at Brides of Florida, I was nervous and anxious.  Everyone I had spoken to told me that when you found your dress you knew, but I really didn’t believe them.  I just knew I went in with a list of what I wanted and a list of what I did not want:

I wanted:

  • Low cut, Open Back
  • Lace
  • Ivory
  • Tight Fitting all the way down
  • Straps
  • Sweetheart neckline
  • Short Veil
  • Budget Friendly Dress

I didn’t want:

  • Sleeves or strapless dress
  • mermaid gown
  • buttons
  • closed back
  • long veil
  • A dress that would not break the bank (honestly, you where the dress once, in my opinion it’s dumb to invest so much money on something you won’t ever wear again.  Plus, al of moms I know that saved their dress for their daughter, not one of them wore their moms dress)
  • A cinderella type ball gown
  • a Belt

My appointment started and I was immediately taken into a room with so many different dresses and asked about what I wanted and my budget, etc.

We started with 8 different dresses, I put the maybes aside and then we moved on to the next 8 that the stylist had picked out at her own will.

I went with my mom, and my Fiance’s mom, and I am so glad I kept it simple and chose people who wouldn’t give too many opinions.  I saw way too many brides go with their entourage and leave upset because of conflicting opinions on the dress the bride loved.  If there’s one tip I can give you, go alone or with someone who won’t ruin your moment with negative opinions.

Anyways, once I got to the next 8, I continued the same cycle of putting in the maybe’s aside and tossing out the no’s.  I got to dress #14, stepped outside onto the platform, and immediately knew it was the one.  It was the only one that took my breathe away and even caused a couple of tears to drop.

The funny thing is, the dress had more of my “did not wants” than my actual “wants,” which is why I would not recommend ordering your wedding dress online.  Go back and look at the bold, it’s everything my dress was.

The next piece of advice I have to offer, is even if you are planning to lose weight for your wedding the way I did (I wanted to lose 20 lbs and I did), order your dress a size up! When I ordered my dress at the heavier weight, even ordering the dress a size up, by the time it arrived i was 10 lbs lighter and the dress BARELY fit! Imagine had I not been able to lose the other 10 lbs?! It’s easier to make a dress smaller than bigger!

Lastly, start your journey early! my dress was supposed to arrive in  months and it arrived in 7 months.  Alterations were supposed to last one month, I had to have the third session because one side of the dress was left bigger than the other (no big deal, they fix it), and it’s not something you want to leave until last minute.  Now, when you reach the alterations realize that making your dress skin tight is unrealistic unless you plan on standing pin straight all night, but also be stern in what you want, because I noticed the seamstresses wanted to do the least amount of work and they would persuade me to not do the much needed alteration.  Stand firm, and be adamant and everything will come out perfectly.

Moving on to the veil,  I ended up choosing a swarovski cathedral veil that I rented simply because buying a veil can be another arm and a leg, and let’s be real, you use the veil once. I tried on veils that matched the dress, shorts veils, etc.  But to be honest the ones that matched the dress, in my opinion it was too much lace.  I loved the swarovski cathedral veil because it was the right amount of accent and it matched the belt that I had fallen in love with.  If you’re going to rent, you just need to be EXTRA careful to not damage it, or you’re basically screwed.

Alan Phillip Photography
Alan Phillip Photography

Your Wedding Shoes: something no one really sees, but make it to the pictures.  I set out looking for Christian Louboutins (those that know me, know I won’t go crazy over clothes, jewelry, or purses just because it doesn’t call to me.  Shoes however, where I save on everything else, I’ll invest into a good pair of shoes.) but when I went to the store looking for a silver Louboutin, none of them were ever in my size.  I’m a 10, even though it doesn’t look like it, so sometimes it’s difficult for me to find designer shoes. As you can see by the shoes in the picture, I fell in love with a Jimmy Choo.  It was probably better that way, if you own a pair of lobs, you know you where them to sit down dinners, but Jimmy Choo has never failed me in comfort, and they prevailed the day of the wedding.  I did end up changing into flip flops but it was after being on my feet for almost 7 hours between pictures, ceremony, post ceremony pictures, etc.  I put on the flip flops for the dancing.  It doesn’t matter your budget for your shoes, I chose to go crazy on the shoes vs the dress because I know the shoes I’ll wear an infinite amount  of times, but you need to start early.  I’ve heard too many horror stories from procrastinators not being able to find a shoe that they loved.  Your wedding day is YOUR day, you need to love every bit of your total look.

 

Are you a bride in need of help to get in shape for your wedding? have no fear! Read below:

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.