cellulite

Lifting Weights with Hypertension

Posted on June 11, 2019June 4, 2019 by LetlerFit

Do you have hypertension and lift weights? Then this post is VERY important. ⠀
If you have high blood pressure you should avoid heavy resistance training (try and keep it no higher than 80-85% of your 1RM) as heavy resistance training on its own increases your blood pressure. So pairing your own high blood pressure with the effects of heavy weight training could lead to negative vascular events such as stroke or heart attack. You also want to avoid the valsalva maneuver as holding your breath while lifting can also increase your blood pressure. One exercise you should consider throwing out of your programming completely if you’re hypertensive is the leg press because it utilizes the activity of a lot of large muscles (lower body) under heavy loading and yields no functional purpose. Therefore risk outweighs benefits. ⠀

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.

Exercise and Injury

Posted on October 11, 2018 by LetlerFit

If you’re new to exercise, I always say better too little than too much to start. As starting with too much leaves new exercisers more prone to muscle strains, muscle tears, and/or bone fractures.⠀
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And if you’ve been exercising for quite some time and find yourself constantly with aches and pains resulting from your exercise. The problem is YOUR TRAINING….it’s poorly programmed…sorry to be the bearer of bad news. But you are not a badass for getting hurt all of the time and pushing through it.

Are you ready to move better and stop getting injured? DM me now!⠀

Aerobic Exercise and Cardiovascular Disease

Posted on August 30, 2018 by LetlerFit

Aerobic Exercise reduces your risk of developing Cardiovascular Disease by⠀
-Reducing Body Fat
-Lowering Blood Pressure⠀
-Improving your Blood Lipid Profile⠀
-Lowering the risk for myocardial ischemia⠀
-Lowering Risk for Blood Clotting⠀

So even though you might see me joking about how much I hate cardio and try to avoid it on instagram (@letler), it really is important for our health!

New Outlook On Exercise

Posted on July 24, 2018 by LetlerFit

I challenge you to start looking at exercise as a means for improving your quality of life and not just as a means “to tone” your arms. ⠀
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Did you know that exercise can reduce your risk of dying from⠀
-Cardiovascular Disease⠀
-Coronary Heart Disease⠀
-Hypertension⠀
-Colon Cancer⠀
-Type 2 Diabetes⠀
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Exercise can be used for so much better than just “to tone.” I mean, if you or a loved one suffers from these diseases or it runs in the family, think about how many more moments with that person would mean to you because they or you decided to take control of their disease and manage it with proper exercise.⠀

Is there really such a thing as bad food?

Posted on March 15, 2018March 15, 2018 by LetlerFit

In a world where so many people think healthy means protein and veggies only because carbs (including fruit) are bad for you, I decided to dedicate this post for everyone who suffers from labeling foods as good or bad and those who follow restrictive diets.

Did you know that eating a diet that only consists of protein and vegetables can lead to health issues in a different, yet equally dangerous way as a diet consisting of processed foods, salt, and sugar? Crazy, right?

For this post I wanted to tackle some of the foods most labeled as bad:

Foods high in sodium always get labeled as bad because high salt intake has been linked to high blood pressure, heart attack, and stroke. But did you know if you eat a few foods a week high in salt and the rest of your diet has adequate salt intake and you stay hydrated…those small spikes of ingested sodium WILL NOT MAKE YOU HAVE A HEART ATTACK
Another food labeled as a diet “no no” for many is sugar. But did you know that processed sugar (whole fruit is not processed sugar) once a week is NOT GOING TO GIVE YOU DIABETES. Did you know that you can do “damage control” on that sugary cheat that is high in carbs and very low in fat by consuming is within 1 hour of an intense workout? Not saying to eat it first and then punish yourself with exercise after, I’m saying if you want to go out for ice cream, donuts, or cookies and not see as much short term weight fluctuations enjoy them after you’ve worked out (again, don’t abuse this).
Fried foods are oh so delicious but oh so restricted when people go on diets, but did you know that consuming 1 fried meal a week with multiple healthy whole meals, that bad food IS NOT GOING TO GIVE YOU HIGH CHOLESTEROL.
Fiber is one of those diet worshipped foods. But did you know that if you consume high fiber vegetables/foods post workout it can become a bad food? You want fiber before or during the day not after a killer workout (messes with recovery-i’ll do a whole post on that some other time).

Moral of this blog: BALANCE and food timing is key!

10 Pieces of Advice for Getting Over Your Biggest Fitness Hurdles

Posted on January 23, 2018 by LetlerFit

Have a huge fitness goal? i.e. losing 80 pounds? When you first set a fitness goal like that it’s pretty overwhelming, but try breaking it down in increments of 5-10 pounds! That not only sounds more doable, but mentally it’s more doable as well.
Are you a scale addict? Have someone in your house hide it from you and only give you access to it 1-2 times a month. It’ll give you a chance to focus on changes in the way your clothing fits due to measurements changes and not changes on a scale.
Baby Steps! If you are someone starting off from the very beginning setting a goal like working out an hour a day 6 times a week, may not be very realistic. Start with 2-3x a week for 30 minutes and work you way up?
Sugar addict? Quitting cold turkey doesn’t work for everyone. Focus on cutting back little by little each week.
hire a trainer! Accountability goes a LONG way! Plus, you are hopefully working out with someone who knows what they are doing so you should see accelerated results. If you need help, I coach people ALL OVER THE WORLD! Just click here!
Practice self-love. Instead of criticizing yourself and telling yourself what you are trying to change at the gym, focus on what you LOVE about yourself and let the rest take care of itself with your workouts.
Get a good night’s rest. Lack of sleep actually inhibits weight loss and increases chances of weight gain and bloating.
Restriction is the enemy, balance is your friend. Get out of the yo-yo fitness mentality and into a more balanced lifestyles.
Get yourself some cute workout clothes. Sometimes something as simple as a pair of leggings and a killer tank can motivate you to get your booty in the gym…at least it does for me. Shop LetlerFit Apparel
Stop thinking of fitness as a chore, no one likes chores, but begin thinking of it as a hobby! Everyone loves their hobbies.

New Year, No Bloat

Posted on January 8, 2018January 8, 2018 by LetlerFit

Last Monday was January 1st, however most people I know were still on holiday mode and officially started their “new years resolutions” today!

So if you started working towards those fitness goals today, feeling that holiday bloat, this post is for you! I for one went up exactly 8.8 lbs last month..oops! Already dropped 4.6, working on that last bit to get back to normal this week. How did I do this without cutting calories drastically?

I typically drink 1 gallon of water a day because that’s what my body asks for. During the holidays however, I felt myself getting dehydrated because I was barely hitting half a gallon of water a day. So this passed week I over did the water with 2 gallons every day. Flavored it with lemon because blehhh I need flavor in my life. Peed my life away, got re-energized, got rid of a lot of the bloat! This week I am back to my regular 1 gallon a day
I worked out!!
I cut out all the processed junk and ridiculous amounts of sugar. Basically went back to my whole foods, healthy diet. Overdosed on antioxidants (fruits and veggies galore).
I caught up on my sleep. Ironically, I didn’t get much rest during the holidays. Catching up on sleep helps reduce internal stress levels. When your body is less stressed it’s more inclined to get rid of weight.
Started my 21 Day Cleanse

Was the 8.8 lbs all fat? Definitely not! Last week the weight was honestly just bloat, water retention, backed up plumbing. The weight I tackle this week to get back to my normal weight is more than likely going to contain some fat, and therefore may not come off as quickly.

Good Luck with the post holiday de-bloating and remember I am always here to help you!

LetlerFit Cyber Monday

Posted on November 27, 2017November 27, 2017 by LetlerFit

On this crazy holiday sale day, LetlerFit is giving everyone a 50% discount on ALL of our fitness guides! PLUS everyone who purchases our Total Body Package will receive a FREE CARDI..NO tank on top of the 50%! Get all 7 Guides for Less than $30 AND a bonus $22 tank to wear while you’re getting Christmas fit!

CODE CYBER50 at checkout!

Shop LetlerFit Cyber Monday

Get LetlerFit in 30 days ebook (dragged)

4 Ways to Keep Yourself Motivated To Workout

Posted on November 2, 2017 by LetlerFit

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!

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.
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.
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
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.

7 Food Myths That Stop Your Diet From Being Healthy

Posted on October 24, 2017 by LetlerFit

Sometimes I seriously wonder where some of these health coaches get their facts, do they not stay up to date with the latest research? I’ve heard some ridiculously false advice from people that actually keep them from having a healthier diet.

“Egg yolks are bad for you because they raise your cholesterol. So you should only eat the egg white.” Research now shows us that eggs have nothing to do with raising your LDL (bad) cholesterol. Eggs whites are a great source of protein and egg YOLKS are a great source of zinc, iron, vitamin D, and choline. Eat the WHOLE egg, unless you’re allergic, like me, then skip them.
“Everyone should eat gluten free.” Unless your gluten intolerant there is no need because your body is able to digest gluten…it’s just another type of protein that some people just happen to be intolerant to.
“Nuts are bad for you because they are high in fat.” Nuts are a great source of HEALTHY fats packed with nutrients. Like with anything, too many nuts can be bad, however research has shown that eating proper servings of nuts can actually help protect you against heart disease.
“Carbohydrates make you fat.” False. Too much carbphydrates, just like too much protein, and too much fat, make you fat….aka caloric surplus. Carbs give us energy, help our brains think, and feed our muscles.
“The label says low fat, so it has to be good for me.” Eat the whole fat. With whole fat you can simply use the fat grams as part of your daily fat consumption assuming you do not over do it. The problem with low fat is that they need to replace the fat, which is what add the good taste, with something else so that it is not bland. What they end up using as a replacer is sugar! Without knowing, you are consuming extra sugar that you may not have accounted for.
“Organic food is always healthy.” Definitely not! Especially deceiving when the organic label is placed on the packaging. Read the ingredients! Most of the time if it’s on a box you’re better off saving the money on the inorganic version because it’s the same exact thing.
“When eating out, always choose the salad.” False. Sometimes the salad can become the most calorically enriched plate because of the hidden sugars used to preserve the salad or the salad dressings.