Optimizing Bone Health

Social media fitspos are always so focused on the muscles, how they look, forgetting that at the foundation we have our bones!  Our bones pull on our tendons in order to produce movement.  They help us maintain posture and sustain body positions throughout the day.  They support our soft tissues like our visceral organs, and the entrance/exit of the body.  They also help maintain our body temperature by releasing heat.

By age 18, 90% of our bone mass has developed.  Did you know that we can help the future generations optimize the development of their bone mass density through proper intake of vitamin D, calcium, and CONSISTENT physical activity?  Even weight training!  The old school myth that weight training stunts growth is just that, a myth.  We have so much research that documents that not only does weight training not negatively affect growth, but how it positively affects bone mass density in growing children.

We know that weight training is excellent for optimizing and maintaining bone health even in the older ages of 70 and 80 years old because weight training does cause stress on the bones.  When bone is stressed, electrical signals communicate to what are called the osteoblasts, to form more bone.  In other words the stress from weight training leads to bone enlargement in order to accommodate for bigger and/or stronger muscles.  If our bones are not put through this kind of positive stress, it leads to their weakening and more rapid decline.

Bone mass density can also be improved with the same lifestyle factors up until age 30.  By age 30 the 3 keys factors that influences the rate of decline at which you lose bone mass density and bone mineral content is your:

  1. Genetics
  2. Behavior
  3. Lifestyle (nutrition and fitness)

Key Take Aways:

  • Bones are just as important to worry about
  • Muscles are not the only things affected by exercise
  • We only get one skeleton, you want it to be in the best condition possible for as long as possible!
  • WEIGHT TRAINING IS KEY

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 is EBP? Why is it important?

Let’s talk about Evidence Based Practice (EBP). What is it? EBP “is the conscientious, explicit and judicious use of current best evidence in making decisions about the care of the individual client. It means integrating individual clinical expertise with the best available external clinical evidence from systematic research.”⠀

How does this pertain to fitness? Somewhere a long the line genetically gifted people who have no issues putting aside their moral beliefs for a nice pay check decided to say fuck EBP and go with whatever is going to make larger sums of money despite the harm it could potentially cause the people who fall for the gimmicks. I get it, business is business, but there really ought to be a line people are willing to not cross, ESPECIALLY when it comes to the human body. Whether you realize it or not exercise greatly affects our body, not just in our external physical appearance, but internally as well. You go to a doctor because they have a medical degree, you see a physical therapist because they have their DPT, so why do you go to a “personal trainer” who just has genetics going for them and doesn’t even have a CPT. Just because something works for that person does NOT mean it’s going to work for you. We are all DIFFERENT in our own ways, those differences should be tackled in a way that REAL science (fuck bro science) supports, in a way that’s not going to have you pulling muscles left and right, constantly feeling beat up, creating hormonal imbalances, and the list goes on. Next time you seek fitness advice, I challenge you to find out about their level of education about the human body and how it responds to 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.

2018 Goal Tracking

Have you walked into a gym lately?  Remember what it looked like on January 1st? I haven’t had to wait for a platform, a piece of equipment, or a machine to open in weeks!  It’s a bittersweet feeling.  Sweet because I’m human and i’m selfish.  I hate waiting for what i want to use to be open and i hate fighting for machines.  Bitter because the fitness professional in me knows it’s because most people have given upon their fitness resolution.

This blog is for the ones who are about to throw in the towel.  If you are almost at your goal, snap out of the lazy funk you are ALMOST there!  If your goal seems a bit farther away.  Re-do the goal!  Break it down.  If you are 10 pounds away, 15, 20 etc.  break it in half.  Set a time goal.  Healthy, sustainable weightless occurs at .5-2lbs per week. Knowing this, set a date for when you want to hit that goal.  Most importantly, remember WHY you made that goal.

Sometimes we struggle, lose motivation, but knowing we are in the rut and making the conscious decision to get out of the rut makes all of the difference.

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.

Meatless Lunch Recipe

I know meatless January was a big trend in efforts of trying to get people to add more vegetables to their diet.  I personally am I vegetarian, I eat fish once a week, I eat cheese  (hate milk-don’t like the taste) a few times a month, and I eat eggs whenever I eat a cookie or cake.  The rest of the time my diet is actually plant based.  I chose to change my diet 5 years ago for moral reasons, not because one diet is healthier than the other because I believe a well balanced meat eater (aka one who eats their veggies and doesn’t consume processed meats at every meal) can be just as healthy as a well balanced vegan.

However because I am all about helping people add vegetables to their diet (believe it or not I hate veggies and I eat them because they’re good for me), I wanted to share this quick lunch recipe:

  • trader joe’s wild rice medley
  • peas
  • tomatoes
  • garlic
  • cilantro
  • oregano
  • celery salt
  • red bell pepper

I don’t track anything, so I can’t tell you the exact portions I used, but if you track your food you can definitely re-create this to your own portions

  1. boil rice, cilantro, and garlic- cook until ready
  2. in a separate pan add tomatoes, peas, and red bell peppers.  Saute with oregano and celery salt
  3. mix veggies into rice once the rice is ready
  4. serve & enjoy!

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 Steps to Getting rid of Pesky Cellulite

Cellulite are fat deposits underneath the skin that typically are seen in our glutes and thighs.  For some in the stomach.  The good news is, you can reduce it naturally!

  1. Drink water!  Are you drinking enough water on a consistent basis?  Dehydrated skin tends to look lumpy and dehydrated.  Water helps to flush everything out and keep your skin looking healthy.
  2. How is your typical diet?  Is it high in fried foods and salt?  Clean it up!  The more fat that gets stored the more cellulite comes out.
  3. Weight training and building muscles helps reduce cellulite.  My 12 Week Booty By Letler program helps to get the job done!
  4. Celluloss:  is hands down my favorite weight loss enhancer.  No dangerous ingredients, all natural, and highly effective at targeting pesky cellulite.  Shop Here

All of these tips in unison (consistently too) will help to reduce or even completely get rid of the appearance of cellulite!

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.

Day 28: Favorite Cheat Meal

I have 5 go to cheats/cravings

  1. Donuts from Mojo Donuts
  2. Pizza
  3. Cookies from Night Owl Cookie co
  4. Oreos, especially the blondies
  5. Doritos-Cool Ranch

The problem is that recently I got allergy tested for mildy being allergic to eggs and lactose and now all but 1 (the oreos-They’re actually vegan) of my go to cheats doesn’t make me feel like vomiting after eating it.  I can handle 1 pizza, but who eats just 1 slice?!

I’ve gotten several reassurances that some mild allergies can disappear, so I’m hoping by getting rid of eggs and lactose for a while will eventually help.

I’m curious if anyone has been in the same situation and their experiences?  Comment 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.

“Stay So Hungry, You Never Stop Eating.”™

Stay so hungry, you never stop eating is the LetlerFit motto.  It is a way of life, a way of being, a way of going after what you want.

Do you live the LetlerFit Way? Here are 5 characteristics of someone who does!

  1. You are passionate
  2. You love to bring value and contribution to other people’s lives
  3. You are a workaholic
  4. You are a goal digger:  Once you reach a goal, you immediately set a new one, because reaching one goal is never enough
  5. You wake up every morning ready to conquer the day

Do you live the LetlerFit way?  Never satisfy for anything less than extraordinary in life, relationships, with yourself, or in business.  Always “Stay so Hungry you never stop eating.”™

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.