Hate getting Sweat on your Car Seat?

There is nothing more disgusting then getting drenched in sweat and then seeing it on your car seat.  Imagine sitting on a car that is repeatedly soaking in sweat..GROSS! Luckily I have found a solution for that and man has it been a life saver!

I was recently introduced to the Seat Hoody (save 10% with code “letler”) to give it a shot and give my honest opinion about the product.  I was hooked from day 1.  Not only did I realize how dirty I got (the seat hoody would turn black..BLEH) after the gym, but I never realized just how much sweat actually got absorbed into the car seat.

Not only has the Seat Hoody proven to soak in the sweat and dirt from the gym, but it’s great for catching dog hair too!

The best Part?  It’s machine washable!  If you don’t have one, you need one.

Seat Hoody Coupon Code: “letler” saves you 10%

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.

Have you watched any Netflix health docs lately?

What the Health?, Forks Over Knives, Fed Up (personal fave), Food Matters, Vegucated, are just a few of the Netflix documentaries you can find on food.  There are plenty more, but those are the ones I’ve seen recently.  I must admit I have a love-hate relationship with most of them leaning more towards the hate than the love.

Here’s what I do love:

  • I love how they are bringing awareness to fruits and vegetables and how we need to increase the amount we are eating.  The majority of us don’t even get half our recommended daily dosage.
  • I love how they shed light on the atrocities of the meat slaughtering industry, because regulations NEED to happen.  The real animals are us humans, who choose not to find more humane ways to put down the meat that we do eat.  Personally I am a vegetarian, I believe in doing my part, but I also do not believe everyone needs to go vegan.  I’m a realist who believes it should be a personal choice as to whether or not someone decides to consume meat, and because I am a realist I know not everyone will remove or decrease the amount of meat in their diet, which is why more humane treatment of animals needs to be put in place.
  • I love that they shed light on the amount of garbage they are adding to meat, poultry, and farm raised fish.
  • I love how are they are raising awareness to the amount of added sugar the majority of us eat without realizing it
  • I love that they bring awareness to how food can help prevent more health issues than the pharmaceutical companies want you to believe.  YOU NEED A BALANCE PEOPLE!

Here’s what I don’t like

  • How EXTREME and one-sided they are.  The ones pushing people towards veganism more so than the ones warning people to stay away from wheat and sugar.  At least the one’s I have seen about wheat frequently give the disclaimer that the negative effects of wheat more so impact the gluten intolerant.  The documentaries about sugar also frequently express the need more consuming added sugar in moderation.  However the ones that promote veganism, never once touch base on the idea of grass-fed or organic meat and poultry alternatives that are worth the investment due to significantly less pesticides, etc.
  • I do not like how they neglect to go over the differences between complete and incomplete proteins and how animal proteins are complete proteins where as plant based protein usually requires 2-3 different sources to reach the complete protein status.
  • I do not like how they neglect to mention that for athletes looking to get stronger, IGF1 only found in red meat is a legal and natural “steroid” in the sense that is helps our strength gains.  I’m not saying you won’t get stronger if you only eat vegetarian or vegan because that is not the case.  The gains can come faster though with the help of red meat, but I opt out of that natural boost.
  • I don’t like how they neglect to talk about the dirty dozen (aka the most contaminated fruits and vegetables) that everyone should prioritize as buying organic because of the amount of pesticides found in them.
    • Peaches, Apples, Bell Peppers, Celery, Nectarines, Strawberries, Cherries, Pears, Grapes, Spinach, Lettuce, Potatoes
  • I don’t like how they do not touch on the subject of how easy it is to also be overweight and have health issues has a vegetarian or vegan.  I personally know way too many overweight, anemic, or overall unhealthy vegetarians and vegans

Overall for people who do not have extremist personalities and tendencies I would recommend educating themselves with these documentaries, however also keeping in mind that there are 2 sides to every story.  I wish they would make them with less of a bias.  I believe they’d have more success reaching larger audiences if they did.  I also believe they would make meat-eaters understand the POV of vegans and vice versa.  We all know that vegan or meat eater that tries to make the other side feel like terrible people for choosing to eat or not eat meat.  We need to educate people on both sides and THEN let people decide and respect their decisions!  The lesson continues to be that everything in MODERATION 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.

All about LetlerFit Leggings

Have you ever gone shopping for a pair of leggings and been disappointed because of either of the following?

  • Transparent
  • Color fades after a few cycles through the washer and the drier
  • fuzzies between your inner thighs
  • loose fit
  • you can see the sweat in the unflattering areas during your workout

If you answered yes to any of the above, you NEED a pair of your own LetlerFit leggings

  • Our leggings are NOT transparent, you can squat in peace!
  • Our color and designs do not fade
  • Thick thighs, rub all you want because our leggings do not get those ugly fuzz balls
  • Our leggings are made with compression material for a tight fit that has been scientifically proven to increase blood flow during your workout and help with your recovery.  So you can wear them to the gym or to the mall and your legs will reap the compression benefits
  • We use the best driving fit material (Not the driving fit material that gets stinky with sweat) and you will never see the sweat.
  • We also make all of our leggings with SPF 50 UVA/UVB protection.  Why is this important? UV rays can seep through your leggings and damage your skin.   With LetlerFit leggings your legs are protected indoors and outdoors!
  • Our leggings are infused with Vitamin E for up to 25 washes to help keep the sweat from drying up your skin.  This why we have gotten so many comments and emails saying “my legs feel so soft after taking them off!”
  • All of our leggings are unique and produced in limited quantities meaning once they sell out, you are left with your own unique pair of LetlerFit Leggings!

Haven’t check out our leggings yet?  Click Here to Shop all LetlerFit Leggings and remember if you see a pair you love ACT FAST because we get way too many emails asking for styles to be brought back because they didn’t buy their pair in time.

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.

 

The Importance of Snacking

The general rule of thumb for healthy snacking is 200-300 calorie healthy snack in between breakfast, lunch, and dinner.

The problem is most people skip out on the snacks or go for unhealthy fatty snack foods.  I’ve coached over 100 people in the last 2 and a half years and I would say 50% of my clients initially skipped snacks, 25% opted for unhealthy snacks, and the other 25% were snacking the right way.

A few advantages to snacking include:

  1. Prevention of over eating: Do you ever find yourself come 12pm about to rip your hair off from hunger?  Which prompts you to go out to lunch eating with your eyes.  It happens to the best of us.  When we have our healthy snack, we can nip that hunger in the butt and hold off our stomach until our next major meal.  Plus that overeating usually happens with carbs, and when most people scarf down an extra serving of food for lunch due to the extreme hunger, they’re met shortly after with fatigue from over spiking their insulin.  Also, something we want to avoid.
  2. steady blood sugar levels:  The last statement about crashing after a meal has to do with the blood sugar levels.  spiking our blood glucose level excessively over and over again can overtime lead to weight gain.
  3. Provides nutrients:  Healthy snacking provides healthy nutrients.  Both macro and micronutrients.  Healthy macronutrients give us energy, and who can say no to mid morning and mid afternoon natural energy boosts?

Because snacking can get boring and confusing I designed an ebook with 25 of my favorite snack creations called snack like letler to help you! All 25 recipes of mainly vegetarian snacks for only $2.99.  Click here to download your ebook!

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.

Common Gym Mistake

One of the most common gym mistakes I see made is in the warm up.  So many people have been taught or assume stretching is all the same, right? Wrong.  There are actually 7 types of stretching methods:

  1. ballistic stretching: using your body’s momentum to attempt to move a limb passed normal range of motion
  2. active stretching: holding a stretching with no assistance from anything or anyone
  3. static stretching: stretching a muscle the farthest it goes and then holding that position
  4. passive stretching: also known as partner stretching, but it can also be stretching with the help of an apparatus
  5. isometric stretching: a type of static stretching that uses no motion
  6. dynamic stretching: consists of controlled lime swinging, not to be confused with ballistic stretching
  7. PNF stretching: (proprioreceptive neuromuscular facilitation) It is not so much a stretch as it is a combination of isometric and passive stretching with the goal of achieving max states flexibility.

For the purpose of the article I am going to be emphasizing static and dynamic stretching.

Static stretching is what most people do to warm up, but it is actually one of the worst things you can do as it leaves you more prone to injury.

  1. static stretching actually cools down your body temperature, yet the purpose of a warm up s to increase your body temperature and heat up your muscles in order to prevent injury.
  2. unlike dynamic stretching, static stretching very VERY simply put tells your brain that your muscles will no longer really be needed to contract turning off those specific signals wishing the body
  3. Given the above information, plus given the conclusions reached through scientific research, it is safe to say static stretching goes AFTER your workout or training as part of the cooling down process.

Before a workout you should be utilizing dynamic stretching in order to send the signal to your brain that the muscles will soon be needed to contract at a higher rate than normal and avoid potentially pulling a muscle or even worse.

If you’ve fallen victim to this common gym mistake, you aren’t the only one.  People just don’t know, because not everyone studies or understands basic human physiology.  Unfortunately, too many personal training certification courses do not even touch on this subject because they focus on more simple topics, so many trainers themselves don’t even know and I blame the curriculum and how easy it is to get your CPT.  But anyways, now you know!

Remember Dynamic Stretching for warm ups and Static Stretching for cool downs!

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.

Cellulite: What is it?

Cellulite, many of us know about it, many of us see it on ourselves or other people, many of us try to get rid of while some succeed and some fail.  Cellulite does not discriminate, teens and adults alike are susceptible to having it.  Skinny individuals sometimes may even have more than what our horribly plastic society considers “fat” individuals.The bottom line…it’s NOT cute! so what exactly is it? Why does it form? How can we prevent it? Can we get rid of it?
cel·lu·lite
ˈselyəˌlīt/
noun
  1. persistent subcutaneous fat causing dimpling of the skin, especially on women’s hips and thighs. Not in technical use.

Medical Terminology: adiposis edematosa, dermopanniculosis deformans, status protrusus cutis, and gynoid lipodystrophy

Street Terminology: cottage cheese skin and orange peel syndrome

Before I giving the down low on cellulite, I want to say something to the men: you TOO can fall victim to cellulite! It’s not just women (although we are more prone to getting it because put simply our bodies try to hold on to fat more than the male anatomy)!  Cellulite can also form anywhere! Even though it is found mostly on the thighs and hips, it can form in the arms, stomach, back.  Basically anywhere that can get “fat.”

Cellulite  can be caused by the following:

  1. Hormones
  2. Genetics: Before moving on to the next cause I wanted to state that genetics may predispose you to the tendency of developing cellulite, BUT it does NOT mean you WILL get and it’s not something that can be prevented or go away.
  3. Diet: over eating processed carbs, fats, salt, without enough fiber and water can cause a person to develop cellulite
  4. Lifestyle: Those who smoke, the sedentary, and those who sit in one place for a long time (desk jobs) may be more likely to develop cellulite
  5. Clothing: Wearing panties so tight that they restrict blood flow may actually contribute to cellulite development

Treatment:  There are probably a million and one cosmetic treatments on the market that cost a pretty penny.  So far from the case studies I have personally looked into, NONE of them have been scientifically proven to actually work.  There are also topical scrubs (i.e. sugar scrubs, coffee scrubs, rubbing amino acids, etc) and although those are much less expensive, once again from what I have looked into, they are not backed by science.  Anti cellulite creams? same thing! currently no medical research has been found to back up those claims.  Below is a small excerpt from Scientific American about what the aforementioned actually does:

“Most all creams will only address the fat. So the Nivea [Good-Bye Cellulite Gel-Cream] and others with L-Carnitine transports fats into the [cells’] mitochondria to be used as energy. Caffeine creams will help by blocking the making of fats by the alpha receptors. Some creams have aminophylline, (a compound in some respiratory drugs) which, like caffeine, works by blocking the alpha receptors. In most creams, you find some way of targeting only the fat cells [and not addressing the connective tissue or circulation aspects of cellulite]. ”

So what does work? Exercise, water, proper diet.  The goal is to decrease the size of your  own individual fat cells.

 

The Importance of Foam Rolling

Sore muscles.  At one point in everyone’s life, I am pretty sure we have experiences the pain and discomfort of sore muscles from physical activity. What some people may not have experienced is that bittersweet feeling of foam rolling.  What exactly is foam rolling and why is it beneficial for our recovery?

Foam rollers are primarily used for SMR (self-myofascial release).  SMR put simply is when we apply a dragging pressure on out muscle tissue in order to have our body to release muscle tension and increase mobility between the sliding surfaces of our muscles. SMR is a major contributor to increased blood circulation and increased mobility range of motion in our recovering muscles.  All of which allows our recovery time to decrease and make room for more effective training sessions.

When should we foam roll? Personally, I love to roll out before and after my workout.  Before my workout as a prelude to my dynamic warm up to stretch out my muscle tissues which allows them to be less tight, decreasing my probability of pulling or straining my muscles.  Post-workout it is a great way to decrease any lactic acid build up, which also allows you to recover quicker and be less sore after a training session.

Choosing your foam roller: There are a million and one different foam rollers on the market and I have probably invested hundreds of dollars into the different kinds in hopes of finding one that works and feels the best.  From flat to pointy surfaces you name it and I have tried it.  It wasn’t until I gave The knot out a try (They did not pay me to advertise for them and I get no financial benefits from promoting them in this post).  The reason why I fell in love with the Knot out is because their rollers are not flat, they are “squiggly” for lack of a better term, which is perfect because my muscles are not flat.  So having different approaches to angles and pressure points during my roll out sessions allows me to reach larger areas and go more in depth into the muscle tissue.  They also have two different densities, soft and firm.  That again, creates diversity while rolling out your muscles.

What’s great about them is that they also have an entire section on their website dedicated to educating people on how to PROPERLY foam roll and the different ways to foam roll.

You can also use code “LETLER” and receive 15% off your purchase of your knot out. Click the following link to be directed to their website and use the code at checkout! The KnotOut Coupon Code

How to Read Nutrition Labels

Oh man, it’s been almost a month since my last post.  Life kind of happened haha.  I’ve had to cope with the sudden unexpected passing of one of my dogs, Handsome.  I’ve also been dealing with 2 new puppies,  school,  tons of demos with LetlerFit apparel, and the release of my new online workout program Get LetlerFit in 30 days! Link to view/purchase my program click here. (Can be downloaded internationally)

Anyways, today’s post is dedicated to reading nutrition labels (the basics).  By law every food item we purchase at a convenient store, supermarket etc. that comes packaged must contain Nutrition Facts that include ingredients, macronutrient and micronutrient break downs, serving size, and calories per serving.

If you start at the top of the label  you will see Serving size and Servings per container.  The macronutrient breakdown of each serving size follows below.  Now, how do they get the calories to declare up top where it says calories per serving?  In my previous post about macronutrients I mentioned that Carbohydrates contain 4 calories per gram, protein contains 4 calories per gram, and fat contains 9 calories per gram.  If you look at the attached Nutrition Label that also has explanations on how to read it you will see that this particular item has

12 g of fat, 31g of carbs, and 5g of protein.  So per serving 12g of fat times 9 gives 108 calories from fat, 31g of carbs times 4 gives 125 calories from carbs, and 5g of protein times 4 gives 20 calories from protein per serving.  In total that is 253 (rounds down to 250) calories per 1 cup of this food item.

Underneath the macronutrients, the micronutrients are listed.  Next to both macro and micronutrients you can find the % Daily value column.  The downfall to this column  is that the daily values are based on a 2,000 calorie diet (average male diet) so women have to estimate based off of the listed daily values.  So for example, if you are eating this food item and consume roughly 2,000 calories a day you are getting 20% of your Calcium needs, which means in your other foods you need to consume the other 80% of your Calcium needs.

In the attached photo ingredients are not listed, but on all labels you can find them. So looking at a label you see from very few ingredients to labels that contain tons of weird ingredients.  The less ingredients, generally the better the food item is for you.  The more ingredients on a label, the more fillers, useless junk, chemicals, and preservatives are what can be found.  The order in which the ingredients are listed are NOT random by the way. The ingredients that comes first on the list are the ones that are most found in the food item while the ingredients towards the end of the list are the ones that the item least contains.

ingredients

In the above example, the item most contains enriched flour and has the least of the food dyes.

That just about sums about nutrition labels.  Any questions? Don’t be afraid to comment! Don’t forget to check out my online at home 30 day workout program! Click here (Can be downloaded internationally)

My Experience at the WSSC

Last week was  nuts to say the least! Tuesday I spent from 10am-6am studying for my Chemistry exam.  Took a 30 minute cat nap and left to Day of 1 of my Kettlebell Concepts Level 1 Certification workshop.  Amidst Day 1, I left back to school to take the Exam and then rushed right back to finish Day 1 of the course.  For those of you who are new to my blog, I am very much into Crossfit.  In crossfit, we are constantly using the Kettlebell in our WODs.  So for me, the biggest take home from this course was not a movement, but being able to perform every movement and be consciously aware of how the way it was carried out is affecting my form and efficiency.  I am happy to announce that I did pass the practical and am one online exam away from officially being Kettlebell Level 1 Certified.

So that was part of the pre-conference to the WSSC (World Spinning and Sports Conference).  Moving onto Friday battered and bruised from all of my Kettlebell mistakes I took 4 workshops/lectures.  My day started with a 9am introduction to ViPR.  The only way to describe the ViPR is its close resemblance to the strong man log, only not as heavy and not meant for single direction lifts.  It is incredibly dynamic, which makes it great for all ages.  Definitely plan on investing in my own ViPR to add to my current regime.  Then at 11am I attended a Lecture on the Paleolithic/load carb dieting.  Though I am not a fan of the low carb lifestyle simply because of how important the right kind of carbs are for our bodily functions (Refer to macro post).  I did however, learn the reasoning behind it and got more educated on why it is beneficial to people who are obese.  At 2pm I took a workshop entitles Shock Wave.  Basically one full our of interval sprints on the spin bike.  Mind you haven’t done a spin class in YEARS so imagine how I felt after one hour of interval spinning.  It was death and I’m still feeling it.  To end the first day of the conference I attended a 4pm on the Adrenal Fatigue myth.  In summary, the lecturer basically said that people think its from exercise, but in reality more than it is from over training it is from lack of sleep and overall exhaustion.

Saturday morning I missed my 9am workshop due to a fluke bug that hit me like a truck friday night, so I slept in.  I ended up starting the day at the 11am with a workshop entitled “Advanced kettlebell lifting for Metabolic and Neurological Adaptations.”  After that workshop, I am even more excited to pursue my level 2 cert as well as incorporate the circuits we learned as a part of my warm ups. 2pm was the booty belly bootcamp.  When I arrived to the room and saw a plastic board with resistance bands tied around I was intrigued to say the least.  Fast forward through the whole workout and I was DRENCHED! I thought some of my WODs were tough, but I got my booty handed to me by the “Club e-fit.” 4pm was a lecture on busting through training plateaus where we went more in depth into periodization programming.

Sunday was the final day of the conference and my day started with a 9am mobility is freedom workshop.  I left feeling like a brand new person.  4 days of beating my muscles up, I can’t think of a better way to have ended the conference.

Overall, I loved everything I did and learned at the WSSC and will definitely be back next year!  On thursday, my posts will be back to normal and I will be blogging about Dark Chocolate as requested by a client/friend of mine.

Happy Tuesday!

High Intensity Interval Training

Here I am finally able to sit down and write my weekly post after surviving week 1 of 6 of summer semester general chemistry 2.  Anyways, today I wanted to touch up on High Intensity Interval Training otherwise known as HIIT.

Fingers crossed, my ebook will finally be out by the end of June.  I have put crazy amount of time, effort, and research into constructing my 30 day program.  After much hair pulling, I decided that my first ebook would be centered around HIIT. Why? there are 3 main reasons.

1.  It is for all fitness levels.  Because there are small bouts of exercise before an even smaller rest, a person of any level is able to push themselves as hard as they possibly can in that bout of exercise.  Of course, it’s not really advised to sell yourself short and not give it your all in order to get the maximum benefits.

2.  Fat burning and metabolic boosting benefits  Not only do you burn twice the calories in the same amount of time as you would doing more traditional forms of cardio (treadmill and elliptical), but HIIT generates whats called EPOC (exercise post-exercise oxygen consumption).  EPOC in simple turns is when your body continues to consume oxygen even after your workout and sets your body up for more calories burned throughout the day.  So imagine starting your day with just 30 minutes of my HIIT program!

3.  Strengthens the heart.  A stronger heart muscle allows us to carry out daily activities like walking and using the stairs with more ease.  A stronger heart also allows your body to pump blood more efficiently and ultimately reducing your risk of stroke, high blood pressure, diabetes, high cholesterol with more production of the good cholesterol, and heart disease later on in life.

Stay in the loop of my upcoming ebook publication date by liking my Facebook page and following my company instagram!

amount of time as doing traditional, slower forms of cardio (elliptical and treadmill for exam