Exercise and Asthma

Struggle with asthma? Did you know that most people who have asthma avoid exercise because of being scared of having an attack or making the asthma worse? I am here to tell you that exercising with asthma is totally safe (assuming you have your “puffer” with you at all times in case of an episode!) and encouraged! Regular aerobic exercise between 60-80% of HRR has been shown to decrease incidents of asthma attack.⠀

It is important to make sure you are going to a gym with great air circulation (aka some A/C), avoiding cold, dry air, or non-air circulating environment. It is also important to spend extra time warming up and cooling down. It is also important to understand that high intensity exercise and long duration/continuous activity trigger more asthmatic events than moderate intensity and “stop and go” 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.

Let Me Be Your Coach

Are you looking to gain energy? To improve a medical condition? To better your quality of life? To clear your brain or battle depression? Lose weight not because you want to look better, but because your life truly depends on it? Are you a mom who’s tired of peeing themselves every time they laugh or squat down? ⠀

AND THEN last on your list of priorities, look better?⠀

YOU are the person I want to coach. If you are looking to better your life, have accountability, and get coaching by someone who actually knows what they’re doing. Email Me! LetlerFit@gmail.com or shoot me a DM⠀

I coach on a month to month basis, every single client begins with a needs analysis to asses any muscular or skeletal imbalances that need to be addressed in order to get the most out of an exercise and life in general, and of course you can drive me as crazy as you want with questions, concerns, etc. because I am here to help YOU!⠀

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 vs Physical Activity

Did you know that physical activity and exercise are NOT the same things?⠀

Physical activity is the unstructured movement you do throughout the day. independent of quantity of work, oxygen demand, and its energy expenditure where as exercise is planned structured and repetitive bodily movements that yields physical and physiological changes.⠀

So the walking you do at work, or cleaning you do around the house, doesn’t count as exercise…sorry guys⠀

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.

Is there really such a thing as bad food?

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:

  1. 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
  2. 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).
  3. 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.
  4. 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!

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.

On a Mission to Empower Women into Fitness

Yesterday, I received a DM from a man on instagram who was offended that my bio stated on a mission to  because he thinks my mission should be to empower both men and women.  This inspired today’s post.

I was a little take back after I read the DM mostly because usually I get X rated unsolicited DM’s from thirsty, desperate men.  This is definitely the first time I ever “offended” a male follower.

My mission is and always will be to empower women into fitness.  Why?  I am a woman, I enjoy working with women, and I am so over being sexualized (when my IG Feed is PG) by men.  Why would I want to empower the gender that for the most part leaves my in disgust on IG by what gets sent to me, said to me, etc.  In the past I have had several issues with men wanting to get coached by me and in the end, decide to do whatever they want because why take coaching from a woman (this is not a generalization because it does not happen all of the time) and that just pisses me off.

I believe women should be sticking together instead of tearing each other down.  I see far too many women criticizing other women online, but why?  What do you accomplish from that?  I also believe women are under far greater pressure to fit a certain look in order to be considered attractive.  By empowering other women into fitness, my goal is to also feel empowered by the body they were given, and to focus on becoming the best version of themselves without wanting to look like someone else.

I am always looking for women who are on the same mission to join my team of LetlerFit ambassadors.  If you vibe with female empowerment and fitness I would LOVE to have you join the team!

Email me! LetlerFit@gmail.com subject line: Empowered Ambassador

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.

10 Pieces of Advice for Getting Over Your Biggest Fitness Hurdles

  1. 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.
  2. 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.
  3. 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?
  4. Sugar addict? Quitting cold turkey doesn’t work for everyone. Focus on cutting back little by little each week.
  5. 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!
  6. 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.
  7. Get a good night’s rest.  Lack of sleep actually inhibits weight loss and increases chances of weight gain and bloating.
  8. Restriction is the enemy, balance is your friend.  Get out of the yo-yo fitness mentality and into a more balanced lifestyles.
  9. 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
  10. Stop thinking of fitness as a chore, no one likes chores, but begin thinking of it as a hobby! Everyone loves their hobbies.

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.