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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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.

Obesity Beyond “Looks”

Obesity leads to ⠀
-Systemic inflammation⠀
-Insulin Resistance⠀
-Disturbances in the secretion and function of adipokines⠀

Not only does it create the aforementioned issues, but it puts you at an increased risk of developing type 2 diabetes (when your body struggles to utilize glucose and produce insulin, and/or it’s inability to act in response to insulin production). Did you know that 90% of all diabetes cases are type 2? Did you also know that this is potentially avoidable with lifestyle modifications?⠀

Risk factors for developing diabetes include:⠀
-Certain Medication⠀
-Race⠀
-Hypertension⠀
-Stress⠀
-Age⠀
-Pregnancy⠀
-Family history (genetics) ⠀
-High Cholesterol⠀

For every 500 kcal of energy expenditure per week that comes from exercise, the risk for type 2 diabetes is reduced by 6%.⠀

Exercise also helps increase ones insulin sensitivity by improving carbohydrate metabolism and glucose tolerance from enhanced cellular uptake.

I challenge you to stop looking at obesity as someone who is “fat” and needs to lose weight to be “skinny” because that’s NOT the issue.   The issue is 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.

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.

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.

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.

My Fitness Journey Part 2

4 Years of my journey, each year my goals, training, and diet changed causing my body to adapt accordingly in order to achieve those goals. ⠀
2014 and 145lbs: Compared to now I really had no idea what I was doing exercise wise, but I did know about food, hence my lack of muscle tone, but slender body. ⠀
2015 and 150 pounds: I was eating the same, but started crossfit, which started the beginning of my weight training. You can see that the weights started to pack on a small amount of mass especially in my quads, although that particular picture does no justice. Still was focused more on how i looked vs what my body could do. ⠀
April 2016 and 153 pounds: I had shifted over to powerlifting and had recently cut weight for a meet, but you can see that training specifically for strength added a substantial amount of mass, but because It wasn’t your hypertrophy/body building training I didn’t have that shredded physique the whole world is after for whatever reason.⠀
November 2016 and 165 pounds: I was dealing with an injury and hand surgery and had gone from lifting weights 5-6 times a week to nothing, but with the same appetite so there came the fluff. However I was still considered healthy and that was important to me! ⠀
2017 and 158 pounds: I came back from 2016 100% geared towards functional fitness, stopped caring about looks and started focusing on being able to go up the stairs, fixing my anterior displacement of my gleno-humeral joint, and balancing out my quad:hamstring strength. When your quads are too strong relative to your hamstrings as you age (80s) you become more susceptible to falling forward.⠀
2018: Completely focused on movement proficiency and a healthy diet, while living a little on the weekend.⠀
If you want to talk aesthetics, my favorite is 2018 because I no longer am dealing with back pain, I have substantially corrected my shoulder imbalance, and I can go up the stairs without huffing and puffing.⠀
Moral: Aesthetics will follow training modality. When you start to focus on movement and being functional, you’ll not only start to FEEL better, but look better. MOVEMENT FIRST, aesthetics after.⠀

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.