7 Exercises For People Who Don’t Have The Time To Work Out

Don’t Have time for a lengthy 1 hour workout workout? Here are my favorite 7 exercises that help you burn calories!

  1. Weighted Squats
  2. Push Ups
  3. Kettle Bell Swings
  4. All Variations of Lunges
  5. Jump Squats
  6. Pull Ups
  7. Power Steps

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 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.

Booty Belly Bootcamp

After taking May and June off of Booty Belly Bootcamps for personal reasons we are BACK!!! I am so excited to kick off this Booty Belly Bootcamp for various reasons:

  • We will be using various equipment!  Dumbbells, Resistance Bands, and more!
  • ALL levels are welcome!
  • Ladies only!
  • It only happens once a month
  • Learn different exercises that you can incorporate into your current routine
  • It’s only $10 AND you always get something fun in return!  (Tees, shaker bottles, headbands)
  • The breakdown is 10 minutes for warm up. 35 Minutes of Booty Building, 5 Minutes of Abs, and 5 Minutes for stretching

Join us!!  Register or Get all of the info HERE!

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.

10 Fitness Facts About Me

  1. I am a 4th Degree Black Belt
  2. I am a 2 time Sparring Florida State Champion
  3. I placed 3rd at the 2011 World Championships for Sparring
  4. I currently hold the 72kg female collegiate state record for my 137kg (303lb) Squat
  5. I have a Bachelors of Science in Exercise Science
  6. I am the owner of LetlerFit
  7. I plan to start my Masters in Exercise Physiology this Fall of 2017 (fingers crossed!)
  8. When I was younger I did gymnastics, danced, and played soccer
  9. I am a proud Herbalife Independent Distributor and have been for the past 4 years now
  10. My favorite day of the week is actually not leg day, I prefer to workout my upper body.
  11. (BONUS) I HATE low intensity steady state cardio, so BORING to me.

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.

Exercising When Sick

I get asked all of the time, is it ok to exercise when sick? Should I take off?  Obviously, at the end of the day we need to listen to our bodies, however here’s what science says:

  • It is ok to exercise if your symptoms are above the neck.  For example, runny nose, congestion, etc.  Obviously, you shouldn’t expect to be able to exert maximum speed, agility, force, strength, etc. as your body is fighting off a virus
  • If your symptoms are below the neck, ie. body aches.  It is definitely not recommended to exercise even if you don’t have a fever.
  • If you have a fever, even if your symptoms are only above the neck, it is also not recommended to exercise and let your body rest and battle out the virus.

Now, is there a way to strengthen your immune system via exercise? There is! Science Says:

  • The best exercise and really only type of exercise that has been proven to strengthen your mine system is aerobic aka cardiovascular exercise.
  • These days, resistance training is gaining popularity as people mainly women are realizing how great it is to strengthen and shape up your body.  In terms of immune system strengthening however, it actually hurts your immune system and does nothing to strengthen it.  That being said, it does not mean you shouldn’t do resistance training exercise, it just means you should consider adding cardiovascular training and a clean diet to help strengthen your immune system as resistance training has an amalgam of other benefits, which I have previously blogged about!

 

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.