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.

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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.

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.

My Fitness Journey

In 2011, I started as a freshman at FIU, which included taking night classes and meant having to quit my 12 year tae kwon do journey and fitness altogether for awhile. I didn’t switch to the gym because I had never used one and I felt dumb walking into one not knowing what to do, at least that was my excuse and I held on to it until I watched myself go from 140 pounds to 170 pounds between 2012-2013. I became sluggish, my skin that I had worked so hard to clear up after puberty hormones gave me a pizza face, broke out again, and I hated not fitting into any of the clothes I’d been wearing for years. ⠀

I did every diet in the book (paleo, calorie counting, excessive caloric restriction (1200 calorie days), etc.) and nothing worked, because I viewed it as just what it was, a diet. While I was trying to get it together in the food department I got into crossfit for awhile before transitioning into powerlifting and now general fitness.⠀

I currently weigh 149 pounds (I did get down to 145 in 2014) and man has it been up and down. I am so grateful for every up and down in this fitness journey of mine because it has taught me everything I know today. Because of the downs I learned how to pick myself up and keep going. Learned how to have a good and healthy relationship with all foods (including donuts), maintain balance, and of course how to exercise.⠀

My greatest joy is applying the knowledge I’ve learned in school to be able to personally cater to every single one of my clients as well as knowledge from my own experience.⠀

If you’re currently like I used to be and just frustrated, don’t know where to begin and are looking for exercise, nutritional, or guidance in both departments shoot me a DM with your goals, I would LOVE to coach you. I know how satisfying it is to feel energized and happy because your have a healthy relationship with food and exercise.⠀⠀⠀⠀

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.

5 Unusual Places You Can Go To Get An Amazing Workout

The gym is not the only place where you can go to get your days workout in!  You can go to…

  1. The Park:  The benches and fences make some great make shift equipment
  2. Living Room:  Grab some dumbbells and/or resistance bands and get going!
  3. Backyard:  Great for a quick body weight workout!  Do you have heavy planters?  Throw them up for some overhead squats.
  4. Bleachers/Stairs:  They can turn into a real life stair master….and just like the stair master it can get real very quickly!
  5. The beach:  Walking, let alone running in the sand can be a major workout!  Even swimming in the ocean.

Would love to know the most interesting places you all have worked out at!

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.

Get LetlerFit the Personalized Way

With the launch of the NEW LetlerFit.com I now officially publicly advertise my customized online training.

If you read yesterday’s blog post you know that I touched on the major differences between my e-book guides and personal training.

If you can check off any of the following I definitely recommend my online personal training:

  • Have any mobility limitations from past or current injuries
  • Have any diagnosed medical condition
  • Have specific goals
  • Want a training program that is 100% customized for your body and fitness level (everyone is different!)
  • want guidance and accountability

All of my clients begin with my online Needs Analysis (i’ll be touching up on this tomorrow).  What may differ between one client and the next are the different packages available:

  • Just the program:  This is for someone who has a good idea about how to perform the exercises and wants a program to cater to them and any specific goals or needs, but also does not want the coaching or accountability
  • Weekly Check Ins:  Your program will come with a 60 minute weekly check in to go over any questions, video critiques of you performing your exercises, etc.
  • Unlimited Coaching:  This is for the person that wants full access to me during the month of training to ask questions, record and send videos to, while still getting a personalized program

Are you ready to get LetlerFit? Fill out my Questionnaire and I will get back to you ASAP

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.

5 Top Apps To Help You Get Fit

  1. My Fitness Pal:  It hands down my favorite way to track food.  While the major con is it does not teach people about ho important macronutrients is in making up total calorie intake for the day it does a pretty great job at estimating total calorie needs as well as macronutrient and micronutrient needs depending on the persons goal.  The food library is also the most complete I have seen, you can even go out to eat and enter a popular restaurants menu and it will pop up!  Do NOT use it to input calories burned….it gives you 10x what you actually burned…Also, For those who wish to get more specific about nutrient timing you can get the premium app and set nutrient needs for each meal.  With premium you can also set up specific macros.
  2. My Wod:  While I no longer crossfit I do still use this app to track my weight lifting records and as a timer.  You can set it up for a tabata, standard, coundown, or interval timer so it makes life easier by providing a timely beep.
  3. Fooducate:  While this app can double as a food diary it is not as complete as my fitness pal.  Where this app is amazing is that you can scan any barcode at the grocery store or look up the food and it will give the food a rating from A+ to F and tell you why that food got that rating.  It is a great tool in teaching people what to look and look out for at the grocery store.
  4. Daily Water-Drink Tracker:  For those that struggle to remember to drink water and stay hydrated this app helps you track your water and will send you reminders to drink water if you are slacking for the day.
  5. Map My Run:  Every blue moon you may find me out on a run.  This app tracks distance, time, pace, and routes for your running or walking bouts.

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.