B-Louder

Had to keep shut for 2 months, but I am so excited to share with everyone my cover and spread in B-Louder International Digital Magazine!!

You can find me on page 43, 47-51

Click here to read!

Let me know what you think!!

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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What the Trainer you Hired should have done on your first Session

Congratulations in taking the first step towards investing in your fitness and hiring a personal trainer, whether it be online or in person!

It is very important that you stay mindful about the fact that not all personal trainers are equal.  Some are better and more knowledgable than others!  Every personal trainer you hire should always communicate with you that before you even begin training they need to determine what you and your body are capable of doing.  The reason I emphasized the two is because sometimes your body says you are capable of more or less than what you think.  By the way I am not talking about the dumb 1 mile run or how many push ups, sit ups,  or air squats you can do in a minute.  If they don’t cater the exercise to YOUR body and not just your goals, is it really personal training? After all, that’s what your investing a little bit more for.

When you train with me, online or in person.  Before I even begin to formulate a workout program I do the following:

  • Medical Questionnaire: To determine if I need to prescribe specific exercise for a specific condition or to determine if you need medical clearance in order to even begin exercise.  Some people aren’t aware they need it.
  • Behavioral Questionnaire:  So that I can see how your lifestyle may influence your potential fitness level
  • Flexibility Assessment: What kind of muscular or skeletal imbalances does your body have that I may need to fix in order to allow you to effectively perform an exercise?
  • Strength:  What weight can I start you at?  Starting lower is better than starting higher, but the last thing you want is to start with more than what you think you can handle and you get hurt.
  • Endurance:  Where’s you cardio at? How can I improve it?

Even if you do not train with me EVERYONE should take my needs analysis.  I send back a report of the following

  • All of my findings
  • exercises to help fix your imbalances (yes, we ALL have them)
  • Stretches you should be focusing on at the end of your workouts

Take My Needs Analysis

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.

Personalized Exercise or Cookie Cutter Exercise: What’s the Difference?

On social media every “fitness guru” has a set of guides or e-books.  Aside from the fact that those “gurus” just slap exercises together and put it into an e-book and sell it to you, this blog post will be focused on the differences between these guides and a REAL and LEGITIMATE customized program.

A general fitness guide (I have my own set as well) are all cookie cutter programs.  Meaning every single person does the same set of exercises.  THAT IS OKAY.  Every single person who buy my e-books gets the same e-book, only as someone with extensive knowledge of exercise physiology I took into account not only exercise order, purpose of each exercise, and strategy behind the entire program, but also my average demographic and what their typical imbalances are.

What are skeletal and muscular imbalances?  We all have them.  They can be created by poorly programmed exercise program, by our work schedules, and how we go about our lives.  Whether we realize it or not imbalances can affect our abilities to effectively and efficiently perform an exercise.  Does this mean generalized cookie cutter plans are bad for you?

Not necessarily!  Assuming they are put together CORRECTLY and by someone who is a real exercise professional (way too many scam artists out there).  You can have killer results with them! On the flip side, they are less of an investment.

Personalized programs as opposed to generalized are recommended for everyone, but ESPECIALLY for people who

  • Have chronic pains
  • Have diagnosed medical conditions
  • Rehabbing from an injury
  • Pregnant or in the Post Partum
  • Who has no idea how to perform an exercise correctly
  • Need Guidance
  • Need Accountability
  • With very specific goals

Generalized programs are best for people who

  • Know how to perform the exercises correctly
  • Are 100% healthy in the sense that they have no medical conditions or injuries
  • Want a structured program to follow

For my general fitness programs click here

For my Personalized Fitness click here

Not sure which one would best suit you!  Hit me up in the comments or shoot me an email at LetlerFit@gmail.com

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.

8 Ways To Work Out With Your Everyday Schedule

Life gets crazy.  There’s school, work, kids, bills, and so many other unexpected occurrences that happen.  At the end of the day it’s called life and we all live it, but the worst thing we can do is let life get the best of us and use life as an excuse to let yourself go.  What is life without health?  It sucks.  You feel gross, you feel tired, you don’t function at full capacity.  It’s time you put an end to letting life get in the way with these 8 tips

  1. Get it out of the way in the early morning.  Whether it’s 4am, 5am, or 6am.  You get it out of the way and start your day feeling more energized than usual
  2. Have a 1 hour lunch break?  Eat a pre-workout snack before lunch, take 30 minutes of your lunch to get a quick workout in at the nearest park.  Wipe yourself down and use the rest of the time to turn your lunch into a quick post workout meal.  Not sure what to do?  My Get LetlerFit in 30 Days program requires just yourself and all workouts are done in 30 minutes.
  3. Go directly after work before getting home and settling down on the couch.
  4. Workout at night if you’re a night owl like me, but just keep in mind this is one of the most difficult times to workout because you’re tired from the entire day, all you’re thinking about is your bed, and it’s really easy to let last minute things pop up and keep you from working out.
  5. Get a knowledgeable Personal Trainer in person or online.  When you make an appointment or have someone holding you accountable you tend to get it done.  For online personalized training shoot me an email at LetlerFit@gmail.com
  6. Find an accountability partner.  I’ve said this numerous times throughout the existence of my blog.  This is so important because when one person is dragging the other is the motivator.
  7. Find something you enjoy.  For me it’s weightlifting or HIIT.  I look forward to my workouts, the ones that I dread tend to be the ones that get put on the back burner
  8. Keep yourself accountable.  Track your progress weekly, by weekly, or monthly!  Take your measurements and pictures before work because once you start seeing progress a whole new load of motivation comes in.

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.

4 Pieces Of Common Health Advice That Are False

Eat this, not that.  This is the magic potion.  Drop 10 pounds over night with this.  We’ve all heard it!  Here are the 4 most common health advice that I hear, that are actually false!

  1. High Fat and Protein, Low Carb is the way to go
    • Actually, 45-65% of your daily requirements to feed your central nervous system, your brain, your body, and your muscles come from carbohydrate!  When you eat high protein, low carb, your body is forced to make carbohydrates out of proteins.  Your body HATES to do things that make it’s life harder, which I would agree with.  It does enough for us, like breathing without us having to think about it, why should we want to force it to work harder?  The problem with carbs is the same problem with fats and proteins.  Too much of ANY carbohydrate gets stored as fat.  The key is to eat just enough of each macro nutrient to hit your goals and keep your body happy!
  2. Snacking is bad
    • We all know that crash between each meal that we get, or the lack of focus at work between lunch.  Well it’s our brain telling us it needs a little boost of energy (especially glucose).  Snacking between meals keeps us from feeling hangry, keeps us from over eating at lunch and dinner, and keeps our bodies energized!  The problem with snacking is the same problem with over eating carbs…too much is NOT good.  (see the pattern?)
  3. Counting calories is how you lose weight, because a calories is a calorie.
    • Of all recommendations I hear non health professionals give to people seeking health advice its calorie counters I hate the most.
      • 1 gram of carbohydrates and protein yields 4 calories
      • 1 gram of fat yields 9 calories
      • 1 gram of alcohol yields 7 calories
    • So tell me again how all calories are the same?  Overall calories are incredibly important and I don’t discredit that.  However, it is what makes up those calories that is MOST important!  For example, an average adult consuming 2,000 kcal a day should consume
      • 1000 calories from carbs (250g)
      • 460 calories from protein (115g)
      • 540 calories from fat (60g)
  4. Everyone should be on a gluten free diet:  This one is real quick….ready?  If you are not gluten intolerant….you do not have to specifically look for gluten free.

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.