Fitness Terms Commonly Misused

Let’s define some words that I see getting misused far too often:⠀
Coordination: Being able to harmoniously perform a movement or how well your body parts interact in order to accomplish a movement.⠀
Speed: Ability to move the body OVER A DISTANCE in a given time⠀
Agility: Your ability to change directions quickly or generate a rapid movement⠀
Balance: How well you disrupt the forces that can disrupt stability⠀

This is important because i see people confuse speed with agility or agility with coordination all of the time. Even other personal trainers. When we understand what words mean we can then gain better understanding of the exercises and their purpose

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.

Advertisements

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.

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.

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

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!

 

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.

7 Ways to Change Your Think About Exercising

We’ve all heard the saying, 80% nutrition, 20% exercise, and 100% mindset.  As cliche as it sounds, fitness really is a mindset.  It’s not a chore, it’s something that should become a part of who we are.

  • We must stop thinking of exercise as a punishment for eating something bad.  Far too often I hear “I need to burn off what I just ate.” or “I can’t get off the treadmill until I burn the 250 calories that were in the chocolate bar.”  That is so wrong in so many different ways.  Exercise is NOT a punishment, it is a BLESSING.  We are not paralyzed, we are not confined to a wheel chair, we have the ability to MOVE, and therefore are blessed to be able to to exercise.  Even then, we’ve all seen the para-olympic athletes…so even then many of the disability excuses become invalid.  But I’m not here to talk about the minority.
  • Exercise is a part of life.  The same way eating, sleeping, and working, are part of life exercise should be as well.  We need to stop thinking about it as something on our “to do” list.
  • Exercising CORRECTLY, (I emphasize the word correctly because every time I walk into a gym I see a lot of people herniating discs, or torn meniscus in the making.  Simple because people lack the proper education) allows us to grow old gracefully and with less aches and pains.
  • Exercise not only allows us to age more gracefully physiologically, but it also allows us to look better in the process…who doesn’t like to look better naked.
  • Exercise is FUN!  Find a way that makes it fun for you, because we are all different some activities are more fun for some than others, so find what is fun for YOU.
  • Exercise energizes! Hate constantly feeling sluggish?  Exercise allows us to have more energy throughout the day.  Many people workout at night and then complain they could not sleep because they had so much energy, imagine if you did your workout first thing in the morning and started your day with all of that energy.
  • Exercise is point blank a MINDSET.

How does your mindset all  you to make exercise a part of your lifestyle?

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 Ways to Keep Yourself Motivated To Workout

Working out is hard!  Feeling sore, sweaty, and smelly is not in the least bit glamorous.  At the end of the day a workout is typically 60 minutes or less out of your 24 hour day, so there’s really no reason you can’t set aside 3-5x a week where you make yourself and your goals a priority.  Here are 4 ways that I stay motivated, ways that work for ME and hopefully can work for YOU!

  1. I do what I like.  For example I HATE running, I HATE low intensity steady state cardio, I am not a major fan of yoga for myself.  Keep in mind I am not saying none of those have their benefits, because they do.  I just hate doing them for myself so instead I stick to what I love, weight training, interval training, and circuits.  You are more inclined to make what you enjoy a priority.
  2. This next method is a little vane, but it works in the short term. I buy an article of clothing that wearing it would require me to stay consistent in order to make the clothes/outfit look better.  It’s a great tactic to get me through those short term bouts of feeling lazy.  But you do need to hang it somewhere you will be constantly reminded.
  3. I don’t just set weight goals.  Sometimes the scale is not an accurate results provider, so instead I’ll make a goal like “I want to get my waist down to 27in” or “I want to gain 2in on my glutes” or less vane goals like “I want to get my squat back up to double body weight” “I want to be able to hit _____ rounds in this circuit”  This way we aren’t just fixated on the number
  4. Lastly, I am very much motivated by the fact that I am one of the first in my family to really make health and fitness a consistent part of their lifestyle.  I want to continue to do so because many before me let themselves go for a bit and are now scrambling to get it together.  I want to physically set the example for what a consistent health and fitness lifestyle during your 20s, 30s, 40s, and so on will do for you as you age.

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 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.