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.

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New Year, No Bloat

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!

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 Ways to Change Your Think About Exercising

We’ve all heard the saying, 80% nutrition, 20% exercise, and 100% mindset.  As cliche as it sounds, fitness really is a mindset.  It’s not a chore, it’s something that should become a part of who we are.

  • We must stop thinking of exercise as a punishment for eating something bad.  Far too often I hear “I need to burn off what I just ate.” or “I can’t get off the treadmill until I burn the 250 calories that were in the chocolate bar.”  That is so wrong in so many different ways.  Exercise is NOT a punishment, it is a BLESSING.  We are not paralyzed, we are not confined to a wheel chair, we have the ability to MOVE, and therefore are blessed to be able to to exercise.  Even then, we’ve all seen the para-olympic athletes…so even then many of the disability excuses become invalid.  But I’m not here to talk about the minority.
  • Exercise is a part of life.  The same way eating, sleeping, and working, are part of life exercise should be as well.  We need to stop thinking about it as something on our “to do” list.
  • Exercising CORRECTLY, (I emphasize the word correctly because every time I walk into a gym I see a lot of people herniating discs, or torn meniscus in the making.  Simple because people lack the proper education) allows us to grow old gracefully and with less aches and pains.
  • Exercise not only allows us to age more gracefully physiologically, but it also allows us to look better in the process…who doesn’t like to look better naked.
  • Exercise is FUN!  Find a way that makes it fun for you, because we are all different some activities are more fun for some than others, so find what is fun for YOU.
  • Exercise energizes! Hate constantly feeling sluggish?  Exercise allows us to have more energy throughout the day.  Many people workout at night and then complain they could not sleep because they had so much energy, imagine if you did your workout first thing in the morning and started your day with all of that energy.
  • Exercise is point blank a MINDSET.

How does your mindset all  you to make exercise a part of your lifestyle?

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 Foods That Claim To Be All Natural But Aren’t

We have all seen the labels that say 100% all natural, and many buy them thinking that they are because well we trust labels right?  At the end of the day the food industry is a business, sometimes they do things that aren’t in our best interest and here are 5 foods they make us believe are healthy and all natural, but aren’t.

  1. Granola Bars:  We have all bought those delicious organic, all natural granola bars thinking we were doing it right.  The problem is many of these granola bars contain artificial sweeteners and “natural” flavors.  Natural flavors is a cop out for flavors that are derived from natural sources…in a lab.
  2. Yogurts:  They have the same problem as granola bars.  TONS of artificial sweeteners, “natural” flavors, and added sugars or sugar alcohols.  (sugar alcohols aren’t so great either)
  3. Bottled Iced Tea:  Natural flavors, sugar and/or high fructose corn syrups should not be listed on the back of the label.  Green and black teas in there natural form are packed with antioxidants, but the benefits get smashed when they’re paired with sugar.
  4. Salad Dressing: If it’s not home made, read the label.  Those long 10+ ingredient labels are proof that those “all natural” salad dressings really aren’t that natural.
  5. Ice Cream:  We have seen so many new dairy free, gluten free, yady da, etc.  Ice creams pop up on the market advertising high protein, low calories, and no sugar, but they taste sweet.  Why?  They are packed with sugar alcohols (usually the ingredient that ends in “ol”)…which they are NOT natural.

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 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.

8 Exercises To Ease You Into Working Out

Trying to go from couch potato to somewhat of an active person?  Assuming you have no injuries that may limit your capabilities to perform the following exercises.  Here are 8 basic exercises that are GREAT for beginners!

  1. Bench Squats:  Like a regular squat except you sit on a bench before coming back off.  It helps minimize a lot of the common errors people do not realize when they are performing a Squat off the bench.  You can add weight to a bench squat for increased difficulty.
  2. Reverse Lunges:  The reason I start everyone off with Reverse Lunges versus Forward lunges is because your knee is at a decreased risk of injury even if done incorrectly.
    IMG_9439
  3. Lateral Lunges:  Lateral Lunges are great for strengthening your postural muscle, the transverse abdominus, as well as all three muscles in your glutes, hamstrings, quads, and soleus.

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4. Bicep Curls:  Simple and very difficult to mess up

Bicep Curl

5. Military Press: Military Press target your upper pectoral muscles, deltoids, middle and lower trapezius, and your triceps

Shoulder Press

6. Walking: A great Beginner’s Cardio

7. Lateral Raise

Lateral Raise

8. Plank

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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.

4 Reasons You Should Start Working Out Today

As much as the current fitness industry would like you to believe, fitness is not about perfect quads, chiseled, abs, and overall shredded physique.  Here are 4 Benefits that have absolutely nothing to do with you physique.

  1. Reduce your risk of Coronary Heart Disease:  Studies have found that not only does exercise help reduce your risk of CHD, but studies have found that in patients who have already suffered a stroke, physical activity was more effective than drug treatment.  (Not saying toss the drugs, always consult with MD, but realize you should be exercising)
  2. Improve your memory:  Aerobic exercise boosts the size of your hippocampus (responsible for memory and learning).  In women more so than man they have found that regular aerobic exercise decreases risk factor for dementia.
  3. Strengthen your Immune System:  Regular aerobic exercise boosts your immune system
  4. Increase your life span:  A study published in 2012 that contained 650,000 people found that 150 minutes total a week of moderate exercise, which is about 30 minutes of exercise 5 days a week could increase your life by 3.4 years.

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.