8 Common Misconceptions about Exercise

  1. Lifting Heavy Weights as a Woman will Bulk You Up:   I promise you, you will get a lot more done with 15 pound dumbbells compared to 2 pound dumbbells.  As a whole our bodies do not have enough testosterone to create that bulky appearance.  The way our muscles look has a lot to do with how we eat, how we exercise, and our genetic predisposition.  I’ll also let you in on a little secret, most of those “bulky” “manly” looking women that scare non weight lifting women into training with weights use steroids.  But I’ll just leave it as that as it’s a touchy subject.
  2. I Don’t Want to Lose Weight:  Guess what? You should be working out for LIFE!  Life is demanding and if you’re unfit you have a higher probability of aches and pains as you age and injuries from simple daily tasks.  No one wants to be the person known for throwing out there back trying to move a chair…it happens…I see it all the time!  Usually in those who live a sedentary life.  Our heart, lungs, EVERYTHING benefits from exercise.
  3. No Pain No Gain:  For the general fitness goer you really shouldn’t get passed a moderate level of soreness.  If you are so sore it severely impairs your ability to carry out regular activity you may not be sore?  Felt a sharp shooting pain during your workout, maybe you should stop and make sure you didn’t pull/strain/injure anything…DO NOT keep going.  ESPECIALLY if the pain persists.
  4. You Have to Be In the Gym for hours on End:  FALSE!  For the average gym goer MAX 60 minutes for warm up workout and cool down.  As little as a properly thought out 14 minute workout science has now found can be beneficial when done right!  It’s about QUALITY not QUANTITY.
  5. When you Stop all your muscle become Fat again:  That’s like saying when you stop eating an apple it turns into an orange.  One cannot become the other.  If you stop exercising for a period of time your muscle shrinks (atrophies).
  6. Ab Exercises will Give You a 6 Pack:  Everyone has a 6 pack, but because of genetics some people have to be more strict about their diet and cardio regimen to see it!  For some it is easier than others, but we all have them other wise we’d be flopped over (our abs help keep us uprite).  Ab exercises actually contribute to a minimum when you compare ab exercises to diet in their relevance to obtaining a 6 pack.
  7. You can do the same thing every day and get Results:  FALSE your body adapts.  And QUICKLY!  Changing things up is how you will see better results over a long period of time.
  8. The Machine says I burned 300 Calories:  The machine and what you actually burned are different as calories burned is different for everyone due to mass, metabolism, etc.  What the machine calculates it’s is own RPM (rotations per minute) not your actual energy output.

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 Top Apps To Help You Get Fit

  1. My Fitness Pal:  It hands down my favorite way to track food.  While the major con is it does not teach people about ho important macronutrients is in making up total calorie intake for the day it does a pretty great job at estimating total calorie needs as well as macronutrient and micronutrient needs depending on the persons goal.  The food library is also the most complete I have seen, you can even go out to eat and enter a popular restaurants menu and it will pop up!  Do NOT use it to input calories burned….it gives you 10x what you actually burned…Also, For those who wish to get more specific about nutrient timing you can get the premium app and set nutrient needs for each meal.  With premium you can also set up specific macros.
  2. My Wod:  While I no longer crossfit I do still use this app to track my weight lifting records and as a timer.  You can set it up for a tabata, standard, coundown, or interval timer so it makes life easier by providing a timely beep.
  3. Fooducate:  While this app can double as a food diary it is not as complete as my fitness pal.  Where this app is amazing is that you can scan any barcode at the grocery store or look up the food and it will give the food a rating from A+ to F and tell you why that food got that rating.  It is a great tool in teaching people what to look and look out for at the grocery store.
  4. Daily Water-Drink Tracker:  For those that struggle to remember to drink water and stay hydrated this app helps you track your water and will send you reminders to drink water if you are slacking for the day.
  5. Map My Run:  Every blue moon you may find me out on a run.  This app tracks distance, time, pace, and routes for your running or walking bouts.

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.

LetlerFit Mission

The LetlerFit mission is simple!  To empower as many people as possible, especially women into fitness. We have 2 main branches, apparel and ebooks.

Our goal through LetlerFit apparel is to give women the motivation to WANT make it to the gym and get their workout out.  To give them the confidence to stand out and make a statement.

LetlerFit Fitness Programs are all digital downloads that go directly to your computer, smart phone, or tablet.  They are available internationally and are the main drivers to our overall mission of empowering individuals into fitness and taking 100% control of their health and fitness.

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.

Why did I start LetlerFit?

About 2 years before LetlerFit even came into thought my involvement with the Health and Fitness industry had been through tae kwon do when I was younger (to read more about my tae kwon do back ground click here) and as an Herbalife Independent Distributor 4 years and counting!

As someone who want to help as many people as I possibly can I was frustrated because naturally not everyone is interested in Herbalife Nutrition.  It is what it is.  So one day having a conversation with a friend expressing how I wanted to help those not interested as well as a way to better serve my current clients.

And then it dawned on me, I could created a separated independent company/personal brand dedicated to fitness as a way to expand the reach of my mission to empower as many people as possible, especially women into a healthy and active lifestyle.

LetlerFit apparel started because I wanted a way to help women feel confident and make a statement whenever they’re working out.  Before having my own line people loved my unique leggings, clothing, etc. that I wore from other brands so I said why not create my own line that reflects my personality.

Now, 2 Years later LetlerFit has allowed me to help my Herbalife Nutrition clients get on a solid workout regimen and help sedentary women become active and reach their fitness goals.  I couldn’t be more grateful for the LetlerFit fam.

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.

Your idea of average is not always someone else’s.

I feel like there are 3 types of people in this world:

Person A:  Is happy with a 9-5, never wants to put in anything extra, is happy with doing just enough to get by.

Person B:  Works a “9-5” but is always putting in extra hours, going the extra mile in attempt to climb the corporate ladder and do better for themselves within corporate America

Person C (aka me): The entrepreneur.  The person who lives breathes and sleeps their business.  The person who would rather sit at home on a friday and saturday night and put in work.  The person whose ambitions go beyond the typical owning a house, living a middle class life, being satisfied with a few vacations a year, or being ok with requesting days off.  The person who wants to create a legacy.

Whichever person you are, i’m here to tell you IT’S OKAY!  Whatever brings you happiness is what matters.  Where my BIGGEST issue lies is when people try to get others to conform to their own personal level of average or feel bad for not thinking the same as others.

If you are person A do NOT try and bring down person C because they want more than what you want.  If you are person C except that person A is not like you and look for more B’s and C’s to hang around.  My biggest pet peevs are when people patronize the go getters and the doers for doing too much, not living in the moment, blah blah.  The same way I hate when entrepreneurs try to convert people who fall in my A category to the B or C category.

Becoming aware of what you think is average and understanding that everyone has their own idea of what average is, is something that is ok.  If you are a person B or C my biggest piece of advice is get rid of the A’s in your life.  They aren’t like you, nor will they ever be like you.  They won’t make you rise to the next level, they won’t tell you to keep going when you want to quit, they will tell you that leaving a legacy doesn’t really matter.  It’s ok for people to fall under the A category, but its not ok for you (a B or a C) to succumb to the thoughts of an A person.

Let the A’s hang with the A’s.

B’s and C’s need to stick together, motivate each other, better each other, and create legacies together.

Establish who you are and become ok with it.  There is nothing wrong with either person, but if people were meant to be the same we wouldn’t need employees, managers, bosses, or owners.

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.