fasted cardio

Stop Looking For Short Cuts

Posted on October 18, 2018 by LetlerFit

I’m smiling in the featured image, but that smile turns upside down when people ask me about sweat creams to burn fat. BLEH.⠀
People love to pair them with their waist trainers, but really they’re just as a dumb as an invention…but at least sweat creams don’t harm you…they just make you waste your money. Sweat creams, fat burning creams, whatever you want to call them they do just that..they make you sweat….but what happens when you drink water while you’re exercising and after you finish….the sweat you lost gets replenished so you lose NO WEIGHT….if you do…you may be looking at dehydration.⠀
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Moral of this Blog: NO SHORTCUTS IN FITNESS…they’re probably going to harm your body or just cause you to waste your money.

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.

My Fitness Journey Part 2

Posted on August 14, 2018 by LetlerFit

4 Years of my journey, each year my goals, training, and diet changed causing my body to adapt accordingly in order to achieve those goals. ⠀
2014 and 145lbs: Compared to now I really had no idea what I was doing exercise wise, but I did know about food, hence my lack of muscle tone, but slender body. ⠀
2015 and 150 pounds: I was eating the same, but started crossfit, which started the beginning of my weight training. You can see that the weights started to pack on a small amount of mass especially in my quads, although that particular picture does no justice. Still was focused more on how i looked vs what my body could do. ⠀
April 2016 and 153 pounds: I had shifted over to powerlifting and had recently cut weight for a meet, but you can see that training specifically for strength added a substantial amount of mass, but because It wasn’t your hypertrophy/body building training I didn’t have that shredded physique the whole world is after for whatever reason.⠀
November 2016 and 165 pounds: I was dealing with an injury and hand surgery and had gone from lifting weights 5-6 times a week to nothing, but with the same appetite so there came the fluff. However I was still considered healthy and that was important to me! ⠀
2017 and 158 pounds: I came back from 2016 100% geared towards functional fitness, stopped caring about looks and started focusing on being able to go up the stairs, fixing my anterior displacement of my gleno-humeral joint, and balancing out my quad:hamstring strength. When your quads are too strong relative to your hamstrings as you age (80s) you become more susceptible to falling forward.⠀
2018: Completely focused on movement proficiency and a healthy diet, while living a little on the weekend.⠀
If you want to talk aesthetics, my favorite is 2018 because I no longer am dealing with back pain, I have substantially corrected my shoulder imbalance, and I can go up the stairs without huffing and puffing.⠀
Moral: Aesthetics will follow training modality. When you start to focus on movement and being functional, you’ll not only start to FEEL better, but look better. MOVEMENT FIRST, aesthetics after.⠀

2018 Blog Goals

Posted on January 10, 2018January 10, 2018 by LetlerFit

Last year I would have bursts of blog productivity followed by dry spells. It was also my first year really focusing on my blog so for this year I made several goals for the blog this year.

Create more valuable posts. I feel like lat year sometimes I would post just to post.
Continue to educate people about real fitness, but to also make fitness fun
Be more interactive with those who comment, I always read, but sometimes do not respond.
Be more consistent!
Continue with my main goal: Empower other women into fitness.

If you have any blog topics or suggestions, I would LOVE to hear!

LetlerFit Black Friday is HERE!

Posted on November 24, 2017November 24, 2017 by LetlerFit

Our favorite holiday shopping day is HERE and we are not disappointing! Have you had your eye on any of our leggings, shorts, capris, or tanks? Today only, 50% off on all apparel! Here’s what that looks like:

Leggings: were $64.99, NOW $32.49
Capris: were $54.99, NOW $27.49
Shorts: were $44.99, NOW $22.49
Tanks: were $24.99, NOW $12.49

Have any questions about sizing? feel free to leave a comment or e-mail LetlerFit@gmail.com! Ends TONIGHT 11/24/17 at 11:59PM EST

Code: BLACKFRIDAY

Shop NOW!

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

5 “Super Weightloss” Products To Avoid

Posted on September 16, 2017 by LetlerFit

These days as long as you know how to market and fool people who are uneducated in health and fitness, you’ve won. It’s a sad reality that we live in, but one of my missions is to educate people so they become more aware of scammy products. Currently on social media here are the 5 “magic” weight loss products that are driving me INSANE

Waist Trainers: I actually made a video on my youtube channel about this product which you can watch my clicking here
Sweet Sweat: Understand that sweating extra means nothing because once you rehydrate everything you sweat out comes right back in. For weight loss purposes you are accomplishing NOTHING. Use the money on something else.
Fit Tea, Boo Tea, Tiny Tea, etc.: No tea is magical. Tea should be something you enjoy, something you want to get health benefits from, and something that can enhance weight loss as long as your foundations (diet and exercise) are steady.
Garcinia Cambogia: It’s mental, you’re drinking a placebo. Science has yet to come to an agreement on this.
Superfood Detoxes: So you drink these liquid shakes all day for 3 days and you lost 10 pounds….but you never learned how to eat healthy so 3 days later you’s gained back the 10 pounds you lost…forming a habit goes a longer way…fast is not always better

Have you watched any Netflix health docs lately?

Posted on July 17, 2017July 17, 2017 by LetlerFit

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!

Day 12: How to fight Burnout

Posted on June 12, 2017June 12, 2017 by LetlerFit

So this post is supposed to be advice on how to handle summer blogging burnout, but since I do not by any means consider myself a blogger, I’m going to write about summer fitness goal burnout.

Because this society views fitness in short term, versus long term, people spend the first 3-4 months of the year shedding their holiday wait and prepping for the summer only to slowly fall into a downward spiral to repeat the same toxic cycle over when the new year hits.

So, how do you break the cycle? I get that summer is hard because you have more BBQs, More vacations, more time to go to the beach, go out, but what about the goals you’ve worked so hard to achieve? How do you keep them in Check? There’s no need to avoid going out in order to avoid gaining weight.

10 Tips to Making you Summer body, your winter Body:

Keep Alcohol to 1-3 drinks a week
Don’t drink your calories in juices, sodas, etc.
Make healthy choices at restaurants! Most places have a light and fit menu with more realistic portion sizes.
Request cutting the salt a restaurant uses for the dish in half, or excluding it altogether because chances are they hide salt in the sauces without realizing it.
Don’t skip your workouts!
Replace a meal with a healthy shake! I’ve been drinking the same meal replacement every day for 4 years now and love it! Definitely helps keep me in check when I’ve gone too far passed moderation! Click here for more info!
Don’t forget your water! Avoid retaining water, skin break outs, and dehydration from the summer heat!
Swap the fried for the grilled!
Swap the processed sugars for REAL sugars found in fruits, vegetables, and grains.
It’s ok to eat the pizza and have the slice of cake! It’s just not ok to eat more of that than you do whole foods!

My Challenges Help me more Than my Clients

Posted on May 10, 2017May 10, 2017 by LetlerFit

I Run 3 challenges every year:

A 90 Day New Year Kick Off Challenges with my Fitness Programs
A 4 Week Gallon Challenge utilizing the Herbalife Nutrition Products
a 6 Week Challenge Incorporating my Fitness Programs WITH the herbalife nutrition products

We are mid way through week 2 of 4, of my Gallon Challenge with my herbalife ladies and I am reminded daily about why these challenges benefit me more than everyone else. I mean yes, I coach everyone personally and my accountability chat is a challenge favorite, but the one who truly sees motivation and gets inspired daily is me.

Seeing how everyone motivates each other is such a beautiful thing. It really does show how people are inherently genuine and authentic. Everyone wants everyone to do well and get used to this lifestyle change and establish a healthy balance.
I love getting recipe, snack, and meal ideas from all of the ladies
I stay in check with my own meal plan and exercise routine. After all what kind of a coach and leader am I if I don’t get on my own goals. For example I had been getting comfortable only making it to the gym 3 times, when I know I would personally benefit from 4-5 times per week on the program I’m on. Seeing how one of my fit moms and a full time student who is also working full time (dejavu) made it to their 5 day goals the first week has pushed me to make sure I get my 5 days in as well! Whenever I feel like overindulging, I think of all of my challengers learning how to establish their balance and learn to choose healthy 80% of the time, my desire to indulge dwindles.
Our weekly check ins add more fuel to my fire seeing how much progress everyone makes in just one week including my self is just a motivational bonus!
I am always grateful for those who choose me as their coach and allow me to guide them on their journey, but if only they knew they’re the ones that inspire me to keep going when I lose my own motivation.

Finding the Right Shoe

Posted on January 23, 2017January 25, 2017 by LetlerFit

Have you ever gone to the gym and felt some sharp pains in your arches from doing different exercises?

If you don’t have an undiagnosed condition or have one that has already been diagnosed like plantar fasciitis or heel spurs (at that point a podiatrist will usually create your own pair of custom orthotics) chances are you’re wearing the wrong shoe! In my almost 2 years of working at New Balance in South Miami I learned a lot about fitting people for the right shoes, and have recently noticed people wearing the wrong shoes at the gym, or even clients complaining about pains in their arches. So it inspired me to right these simple tips.

Shoes for Weightlifting: Weightlifting shoes typically are flat or on a flat, but have elevated heels. This is because shoes with arch support typically cause instability during lifts, which causes an unnecessary strain on your ankles and knees & the ligaments.
Shoes for Flat Arches (aka flat feet): People with flat arches, require shoes that have a lot of arch support in order to create a false arch. This is especially important when going on a run
Shoes for High Arches: People with High arches get lucky because they don’t really require shoes with technology. people with high arches can use neutral shoes with padding for arches or cross training shoes for regular workouts
Shoes for Regular Arch: People who have a normal arch can use neutral shoes with cushion for running or shoes with a slight arch support

Remember this was a basic rundown on how to pick your shoes, if you feel you have high maintenance arches I recommend seeing a podiatrist for the best recommendations or a New Balance Fit Specialist.

Unfortunately sometimes these shoes are not attractive, but at the end of the day are you really going to choose vanity over practicality? It is crucial we invest in the right running shoes, after all our arches basically carry our entire body weight!