mobility

Exercise and Disease Management

Posted on January 8, 2019January 8, 2019 by LetlerFit

Ever wonder what risk factors are actually connected to diseases? Well let’s take a look at obesity, physical inactivity, and low cardiovascular efficiency as they are 3 risk factors that can be avoided through exercise.⠀
-Obesity is linked to heart disease, hypertension, hyperlipidemia, atherosclerosis, arteriosclerosis, stroke, and diabetes⠀
-Physical inactivity is linked to all of the above except for stroke.⠀
-Low cardiovascular efficiency is linked to heart disease, hypertension, and stroke⠀

Get Moving in 2019!

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.

What the heck is Metabolic Syndrome?

Posted on December 26, 2018 by LetlerFit

Have you ever heard the doctor tell you that you have metabolic syndrome or you are at risk to developing it, but you have no idea what is means? Well, you get classified as having metabolic syndrome if you meet one or more of the following criteria⠀
1. Males with body fat greater than 25% and Females with body fat greater than 32%⠀
2. a Waist circumference greater than 102CM (men) and greater than 88CM (women)⠀
3. LDL cholesterol greater than 135 mg/dl⠀
4. HDL cholesterol lower than 40 mg/dl (men) and 50 mg/dl (women)⠀
5. A blood glucose level greater than 100 mg/dl⠀
6. Blood Pressure greater than 130/85 mmHG⠀
7. Triglycerides greater than 150 mg/dl⠀
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So if any of those sound like your recent trip to the doctors office, you should have been trying to take control of your health. BUT the good news is, it is NOT too late!⠀

Let me help you improve your health in 2019! LetlerFit@gmail.com

Something in Your Body Keeping you From the Gym?

Posted on November 29, 2018 by LetlerFit

Have any of these problems, I have a possible solution!⠀
Hypertension-Go for weight loss and improved cardiovascular relationship⠀
Diabetes-Go For Weight Loss and Total Body Activity⠀
High Body Fat-Reduce body fat with exercise that has high caloric expenditure⠀
Low Back Pain-Improved Range of Motion, Improve Trunk:Hip Muscle Balance⠀
Muscle Imbalances- Target Strength Activity ⠀
Low Cardiovascular Fitness-Increase daily aerobic activity⠀
Muscle Weakness- Total Body Strengthening Activities⠀
Poor Flexibility-Increase Range of Motion in Deficient Areas⠀

Get LetlerFit in 75- 30, 45, or 60 Minute Workouts

Posted on March 20, 2018 by LetlerFit

I am so excited to finally announce the release of my newest guide! 15 Months in the making (7 months of testing workouts, 3 months for editing and shooting, and 2 months to put together), but it is finally done and I could not be any more excited about my biggest guide to date!

Get LetlerFit in 75-30, 45, and 60 Minute Fat Loss workouts is designed for the people who have an inconsistent schedule and cannot commit to a full blown product. This person may also have time commitment inconsistencies, which is why I put together this guide. This guide in clouds 75 different exercises that can be done at home (depending on your equipment access) or at the gym. You can choose from 25 different 30 minute workouts, 25 different 45 minute workouts, and 25 different 60 minute workouts. Every workout is designed with fat loss in mind and can have you burning calories for up to 24 hours post workout! Each workout costs you $.66!!!

Equipment used: Dumbbells, Your Body, Barbell, Resistance Bands, Kettlebells, Boss Ball, Medicine Ball, Stepper, and Stability Ball

Start Burning Fat Now!

Beauty But Beast Product Review

Posted on March 8, 2018March 8, 2018 by LetlerFit

As a personal trainer and avid fitness enthusiast I go through Mini loop bands like crazy. Sometimes the bands lose their stretch after a few uses, they snap from over use, etc. So recently I found these bands and they caught my attention Not only because they’re pink and pink is my favorite color, but because they carry the breast cancer symbol.

Being curious, I wandered if it was just for show, or if they actually donate a percentage of proceeds to the cause. They actually do! 10% of proceeds are donated to the breast cancer foundation.

So not only are the beauty but beast bands a woman owned company, not only are the bands pink, not only are they very durable, but they support a beautiful cause!

PS this was not a paid advertisement and I make no money if you purchase these bands, but if you too want to get a booty pump for a cause: Click Here

7 Pieces of Common Fitness Advice that are Completely Wrong

Posted on November 28, 2017 by LetlerFit

I did another one of these posts a while back, but today I wanted to bring you a different set of Fitness Myths:

Fasted Cardio is Highly Effective: Numerous studies on this matter are inconclusive on whether or not the benefits to fasted cardio outweigh the risk of glycogen depletion, light headedness, catabolism etc. Eating the correct nutrients before your workout is what give you energy, contributes to fat loss, and makes for a more effective workout. Fasted cardio makes you think you’re working harder but its because your rate of perceived exertion is increased due to your body running on fumes.
Anyone can excel at whatever sport they want: Actually we are all born with specific muscle fibers. Elite sprinters probably won’t be seen winning a marathon…different fiber type composition. Baseball pitchers probably won’t be seen winning gold as an olympic lifter. Get your feet wet in a variety of sports and your body can tell you, which sports it was best meant to play, but not everyone is physically capable of becoming an olympian and don’t beat yourself up over it!
Push through injuries: The common walk it off mentality is AWFUL. Sharp shooting pain is how our body signals us something is not right and unless you’re fighting in a career altering match or running in the finals at the olympics, injuries are not something you should just “walk off.”
Avoid Cardio to Make Gains: While excessive cardio is not good for the gains, we should all be doing some form of cardiovascular as the immunological, improved performance, increased recovery, and sooo many other benefits.
Go 100% Every Single Day: Our body NEEDS rest, for some it’s in the form of active rest, but it is considered rest nonetheless….if we expect our body to perform at 100 everyday there is no time for your muscles to repair and grow. Not allowing for proper recovery also increases stress levels in our body which can lead to gut inflammation and illness.
Squats Are Bad For your Knees: Bad form is bad for your knees. Squats are an incredibly effective compound exercise, I use them often for even my elderly clients.
Ab Exercises are What Give you Abs: Did you know some people with 6 packs don’t do a single crunch, russian twist, or sit up? Shocking I know. While those exercises may contribute to enhancing a reduced waistline brought on by clean diet…they are not necessary. A heavy squat, properly lunge paired with a medicine ball rotation, even a bent over row are highly effective exercises for your abs. Genetics and diet go a longer way in improving the appearance of your abdomen.

6 Habits That Destroy Your Otherwise Healthy Lifestyle

Posted on October 23, 2017 by LetlerFit

Creating a healthy lifestyle is all about habit. Just like good habits, there are also bad habits. Some of them are killing your healthy lifestyle journey, and you may not even realize it.

Lack of Sleep: Sometimes, life requires you to lose sleep, and that’s ok. The problem is not a few nights of lack of sleep, the problem becomes too many nights without adequate sleep. Sleep is so crucial. I know we all know how awful it feels after consistent sleep deprivation. What many people may not know is that lack of sleep triggers an increase of cortisol hormone to be released in our bodies, which may cause us to bloat and have difficulty losing weight. Without Sleep our bodies cannot properly repair the muscles we just worked out.
Restriction: Leading a restrictive diet, leads to binges and constant yo-yoing and that’s not what we want. I’ve said time and time again it’s about establishing a balance of consuming more health foods than junk foods.
No Exercise or No clean foods: Sometimes eating clean is the easiest part of the nutrition and fitness equation. For others exercise is the easy part! But they go hand in hand! Not exercising or not eating clean but doing the other is only half of it and yields not so great results.
Alcohol: Going ham on the drinks during the weekend, EVERY weekend, is KILLER to your healthy lifestyle.
Not reading nutrition labels: Never go by the front of the packaging, read the label and pay attention to the ingredients!
Not Meal Prepping: Buying “healthy” foods from restaurants is no where near as good as prepping and cooking your own foods where YOU control everything. Sometimes the cleaner options are still loaded with hidden salt or sugar.

Get LetlerFit the Personalized Way

Posted on October 10, 2017 by LetlerFit

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

7 Great Pieces Of Workout Tech

Posted on October 3, 2017October 3, 2017 by LetlerFit

So much technology, but is it useful? or will it just become something else you bought and let in the box unopened? Personally, here are 7 Great pieces of workout tech that I personally use all of the time!

Fitbit: I have the Charge HR and love it!! While I don’t pay attention to the calories burned as it wayyyyy over calculates them I enjoy getting a rough estimate (there wils always be a margin of error) of my heart rate throughout the day as well as my steps.
Timer: If you don’t use a timer app on your phone, I recommend investing in this little pieces of equipment. Old school and simple! Especially if you are someone who enjoys working in intervals.
Scale: a basic scale is all you need! Save your money and avoid one of those fancy body fat reading or water retention reading scales as their margin of error is insanely high. While I am also not a proponent of only going off of what the scale is everyone does have a weight where they feel best out and the scale is a great indicator of how far off or on point you actually are
Knee Sleeves: If heavy squatting is a consistent part of your regimen, invest in a pair of knee sleeves. Keep your joints warm and compressed in between sets and decrease injury risk.
Arm Band: When running was a part of my almost everyday routine this arm band was a life saver.
Socks: This may sound ridiculous, but until you’ve exercised in the right socks, you haven’t lived.
Foam Rollers: In the beginning of my blog journey I did a post on SMR and these rollers still hold true to be the number 1 rollers in my opinion. I’ve had clients purchase more economical rollers, but they always end up investing in this set.

4 Pieces Of Common Health Advice That Are False

Posted on August 24, 2017August 24, 2017 by LetlerFit

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!

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!
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?)
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)
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.