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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!

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

Posted on February 27, 2018 by LetlerFit

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

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)

10 Simple Diet Mistakes that make your Calorie Counting to be far Less Effective

Posted on November 21, 2017 by LetlerFit

Mistake #1: Calories are not created equally. 200 calories in chocolate is not nearly as dense as 200 calories in a colorful salad with protein. We need more good quality calories that bad quality calories in order to lose weight
Mistake #2: You are forgetting about macronutrients. Carbohydrates, fats, and proteins make up calories. Carbs and protein yield 4 calories per gram while fats yield 9 calories per gram. The goal is to eat the correct amount of each eating 1400 calories out of your 1800 calorie day in just one macronutrient is not good. Each macronutrient has a purpose and requirement in our body.
Mistake #3: You are forgetting about Micronutrients. While a donut does contain carbs, fat, and protein (usually 1-2g), the calories are empty. When you consume food the goal is to look at food and think “What kind of energy is this going to give me? and what kinds of vitamins and minerals will it give me?” Vitamins and Minerals are equally as important as macronutrients….the good news is they do NOT directly add to the calorie count.
Mistake #4: Consuming too many calories. Trying to lose weight? At the end of the day weight loss is having less calories in versus calories out. Meaning we need to eat less than what our body burns in activities each day.
Mistake #5: Not consuming enough calories. Trying to gain weight? You need to be consuming more than what your body burns in activities each day.
Mistake #6: Most people do not know how many calories they should even be consuming. Advice: My fitness pal does a decent job at giving you calorie needs based on goals and activity.
Mistake #7: Overestimating calories burned while exercising. The calories the machine tells you, is wayyyyyyyy more than reality because it goes off of the machines RPM and not your body’s work.
Mistake #8: Assuming all lasagna at a restaurant is the same. Luckily most restaurants are registered with my fitness pal and give you calorie, macronutrient, and micronutrient breakdown. However, when a food from a menu does not pop up, it’s hard to find an exact match as recipe and portion size really make a difference.
Mistake #9: No Plan. Meal prepping is a must!! I know my entire week’s menu before it has even started…helps me stay focused and organized. Plus i control what goes into my food and then it becomes easier to track if need be.
Mistake #10: Drinking calories. Most people have no necessity for juices. Skip the liquid calories and go for water!

8 Amazing Spices To Give Your Favorite Foods A Low-Calorie Kick

Posted on November 1, 2017November 1, 2017 by LetlerFit

Eating healthy doesn’t have to be bland! It can actually be delicious! Seasoning also does not have to be bad, you can add herbs and spices to kick p the flavor and it adds only 1 or 2, sometimes even 0 calories! Not only do they provide added flavor at viturally no added calories, but they are all packed with vitamins and minerals aka your micronutrients.

Ginger
Cinnamon
Cayenne
Turmeric
Cilantro
Oregano
Cumin
Rosemary

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.

6 Meals That Are Quick To Make And Healthy To Eat

Posted on October 19, 2017 by LetlerFit

Eating healthy doesn’t have to be difficult or time consuming. Most of my personal meals I bulk prep them for about 6 meals each and the total prep for meal is about 15-30 minutes and I have lunch for 6 days! Here are 6 Recipes, you can find more on my @SnackLikeLetler Instagram! Also on my Snack Like Letler E-Book!

1. •Ingredients: 2/3c Italian Couscous, 1 Quinoa Burger, 1 Mushroom, 1/4 Orange Bell Pepper, 1/4 Tomato, Parsley, Herbs de Provence, Bay Leaves, Salt, Garlic Seasoning, Cayenne Seasoning, Avocado Oil
  •Directions:
  1. Put Couscous into a pot, add Parsley, Herbs de provence, Bay Leaves, and salt to taste. Add 1.5c water and boil

2. While couscous is boiling turn oven to 350 degrees and bake quinoa burger for 10 min
3. In a separate pan sauté Bell Pepper, Mushroom, and tomato in avocado oil. Season with garlic and cayenne
4. Once couscous is ready mix in sautéed veggies
5. After veggies have been mixed in, break a part the quinoa burger and mix it into the couscous
6. Enjoy!!! This was my pre-workout meal

3. •Ingredients: 1 Salmon Fillet, 1c Quinoa & Brown Rice, 1/2 Tomato, 1/2 onion, Cayenne Seasoning, Garlic Seasoning, Cumin Seasoning, Salt, 1/2 TBSP Sesame Seeds
•Directions:
1. Pour 1/2c of Brown Rice & Quinoa into pot & add salt to taste before adding water and boiling2. Dice onion & tomato.
3. Season vegetables with cayenne & garlic
4. When brown rice & quinoa is ready mix in vegetables and pour in sesame seeds
5. Pre-heat oven to 350 degrees F
6. Season salmon with garlic, cayenne, & cumin
7. Cook in over 12 minutes
8. Serve with 1 Haas Avocado

4. •Ingredients: 2oz of Dry Edamame Pasta, 1/4 tomato, 1/4 onion, 1/4 orange bell pepper, 2/3c Broccoli, Cilantro to taste, salt to taste, Italian seasoning to taste, 4 Mushrooms, 1/2 Haas Avocado, lemon juice•Directions:
1. Put Broccoli & Pasta to Boil add salt to taste
2. Dice tomato, onion, bell pepper, mushrooms and sauté in avocado or coconut oil
3. Season vegetables with italian seasoning, cilantro and lemon juice
4. Once the Pasta and Broccoli are ready, pour out the water and combine the vegetables
5. Serve with a side of 1/2 Haas Avocado

5.•Ingredients: 1/2 DicedTomato, 1/8 Diced Onion Onion, Cilantro to Taste, 1 Packet Lemon Pepper Tuna, 1/2 Squeezed Lemon, 1 Haas Avocado, 1/2 tbsp olive oil
•Directions:
1. Gut the avocado
2. Place all ingredients into a bowl
3. Mash & Mix
4.Stuff Avocados

6.•Ingredients: 1/2 packet of Trader Joes Portobello Mushroom Ravioli, 2 TBSP Pesto Sauce, 1/2 tomato, 1/2 onion, 1/2c spinach, 1/2 TBSP Avocado Oil, 1/2 Haas Avocado •Directions:
1. Pour 1/2 TBSP avocado oil into pan
2. Add diced onion & tomatoes. Sauté
3. Add Ravioli & Mix
4. Add 2 TBSP Pesto Pasta
5. Mix Together
6. Add Spinach and continue to mix until spinach has mixed in well
7. Serve with 1/2 Haas Avocado

Get LetlerFit the Personalized Way

Posted on October 10, 2017 by LetlerFit

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

6 Tips For Staying Healthy Through The Winter Holidays

Posted on October 2, 2017November 30, 2017 by LetlerFit

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.

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.
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!
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.
Christmas Day: Avoid the appetizers and enjoy dinner and dessert!
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!
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!

5 Simple Ways To Cut Out Junk Food

Posted on September 27, 2017 by LetlerFit

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.

Do not buy junk foods at the grocery store. Keep good food in the fridge and you only eat good food.
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!
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.
Limit how many times you purchase a meal on the road or at a restaurant to 2x a week max
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.