Get LetlerFit the Personalized Way

With the launch of the NEW LetlerFit.com I now officially publicly advertise my customized online training.

If you read yesterday’s blog post you know that I touched on the major differences between my e-book guides and personal training.

If you can check off any of the following I definitely recommend my online personal training:

  • Have any mobility limitations from past or current injuries
  • Have any diagnosed medical condition
  • Have specific goals
  • Want a training program that is 100% customized for your body and fitness level (everyone is different!)
  • want guidance and accountability

All of my clients begin with my online Needs Analysis (i’ll be touching up on this tomorrow).  What may differ between one client and the next are the different packages available:

  • Just the program:  This is for someone who has a good idea about how to perform the exercises and wants a program to cater to them and any specific goals or needs, but also does not want the coaching or accountability
  • Weekly Check Ins:  Your program will come with a 60 minute weekly check in to go over any questions, video critiques of you performing your exercises, etc.
  • Unlimited Coaching:  This is for the person that wants full access to me during the month of training to ask questions, record and send videos to, while still getting a personalized program

Are you ready to get LetlerFit? Fill out my Questionnaire and I will get back to you ASAP

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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6 Tips For Staying Healthy Through The Winter Holidays

Today is October 2nd which means WE HAVE OFFICIALLY ENTERED THE HOLIDAY SEASON!!!!! We are 4 holidays away from 2018!  Can you believe it?! The last quarter of the year is here!  While that is exciting we all know the holidays typically means more food and unwanted pounds.  Here are 6 tips to not totally kill your year’s worth of hard work.

  1. Halloween:  Choose between the candy or the alcohol, but definitely not both.  Choose your balance, I know I’m choosing the candy because it’s really the only time of the year I bring chocolate into my household.
  2. Thanksgiving:  Personally, not my favorite holiday as a vegetarian and someone who’s not into pies.  However, if you love both I recommend choosing between seconds or dessert.  Have your dinner plate with a little bit of everything and if you aren’t feeling the desserts enjoy a smaller second plate, but if you want the dessert swap your seconds for the pie!
  3. Christmas:  In my opinion this one is BY FAR the most difficult holiday because you do not just only have Christmas Eve and Christmas Day, but you have all of the ugly sweater parties, office parties, and cookie exchange parties to worry about too!  For all of the events leading up the Christmas try to eat something healthy before hands so you’re less prone to over indulging.
  4. Christmas Day:  Avoid the appetizers and enjoy dinner and dessert!
  5. Christmas:  Make sure santa only eats half the cookies and minimal milk…or if you have a cat..make santa give the milk to your cat!
  6. No need to be a holiday scrooge and be the only one munching on kale at all of the events.  Just be mindful of what you eat, do not skip the workouts, and enjoy the holidays with your family!  They only come once a year!

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.

5 Simple Ways To Cut Out Junk Food

Like I’ve said in so many of my previous posts, I never like to take extreme sides as I’m an advocate for balance.  Junk food is something we need to cut down on, but don’t need to completely cut out.  Here are 5 simple way to cut out junk food that work for me and many of my clients.

  1. Do not buy junk foods at the grocery store.  Keep good food in the fridge and you only eat good food.
  2. Do not buy sodas, juices, etc.  at the grocery store.  We do not want to drink our calories while we are at home.  Replace those beverages with water!
  3. When you are eating out, choose between eating your calories or drinking your calories, but not both.  Doing this helps you to cut back on total empty calories consumes.
  4. Limit how many times you purchase a meal on the road or at a restaurant to 2x a week max
  5. MEAL PREP:  It doesn’t have to be complicated!  Most o my meal prepping for the week takes 60 minutes to do on a Sunday.  Not only does it save you money, but you are controlling what goes into your food.

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 Fruits That Make A Delicious Sweet Treat

Have you every wandered why some fruits are sweeter than others?  The sweetest fruits have what we call a higher glycemic index.  When we are craving the sorbets or cookies, these are the fruits that will most likely quench the sweet tooth in a healthier way.  Here are my 7 favorite sweet tooth quenchers.

  1. Dates
  2. Watermelon
  3. Pineapple
  4. Banana
  5. Kiwi
  6. Grapes
  7. Oranges–Freshly Squeezed is my personal favorite way

Next time you have that tutti fruity craving I challenge you to have a higher glycemic fruit instead!

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.

13 Nutritional Swaps For People Trying To Live Healthier

You don’t have to be miserable to be healthy, but you do have to make a little bit of effort!

  1. Swap the bag of chips for an apple with salted peanut butter (make sure peanuts and salt are your only 2 ingredients) and then instead of low quality carbs and fats with slim to no micronutrients you’ll be getting high quality carbs, fats, proteins, AND micronutrients
  2. Swap the juices for water…we get enough added sugar in our diets without even trying
  3. Swap the fried foods for grilled
  4. Have rice and potatoes with protein for lunch?  Swap one of the carbs for a fresh salad
  5. Do you add sugar to your fruit bowls? Swap the the sugar for a sprinkle of chia seeds
  6. Swap smoothie shop smoothies for home made ones.  Did you know most of those smoothie places just give you fake fruit juice and call it a day?
  7. Swap your store bought protein bars for for some boiled eggs
  8. Swap your diet sodas for regular sodas…don’t fall into marketing traps….but better yet swap all of the sodas for water
  9. Swap the milk chocolate for dark chocolate
  10. Swap your pudding for apple sauce (apples-maybe water too-should be the ONLY ingredient)
  11. Swap the morning cereal for steel cut oats and berries
  12. Swap the regular yogurt for Greek Yogurts with added probiotics
  13. Swap your Starbucks Latte for some green tea (without adding sugar)

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.

6 Supposedly Healthy Foods You Should Be Avoiding

The thing about the food and fitness industry is, marketing and advertising goes farther than science.  It’s a sad reality, and is one of the reason so many people are quick to fall for gimmicks, nutrition labeling etc.  Just today I went grocery shopping and was baffled at how the industry charges more or hides poison in their labeling.  Here were the top 6 offenders that stood out to me today.

  1. Fit and Active brand popcorn versus the generic brand popcorn:  Fit and Active brand was almost a dollar more expensive and when you compare the labels…the EXACT same thing.  Just because something is labeled fit and active or something along those lines does not necessarily make it any better.
  2. Sugar: A bunch of BS, and WORSE for you! Your brain gets the same stimulation only instead of being natural, it’s synthetic, can mess up insulin regulation, and most are metabolized in to carcinogens…cancer causing agents.  Go for REAL sugar, avoid the sugar alcohol.  Even in moderation, real sugar is better than fake.  Same goes for regular vs diet sodas
  3. Arctic Zero Ice Cream:  People love it because it is low calorie, has minimal protein, but just like sugar free labels are ridded with sugar alcohols.  Limit sugar alcohols as much as possible (generally anything that ends in “ol” ie. sorbitol, erythritol, maltitol)
  4. Low Fat anything:  Your body NEEDS healthy fats.  Low fat labels are usually a guise for companies to add sugars and MORE sugar alcohols in order to make the food tastier since removing fat makes food less appetizing. Whole fat is totally OK!
  5. Organic Tostitos:  While the ingredients may be “cleaner” they have more sodium and do in my opinion more harm because people consume more of it thinking it’s healthier.
  6. Organic Granola: uhmmmm 36g of sugar per serving and only 8g of protein? what?! READ your labels!! Ideally there will be no added sugar.

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.