LetlerFit Black Friday is HERE!

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!

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

  • 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!

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.

7 Food Myths That Stop Your Diet From Being Healthy

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.

  1. “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.
  2. “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.
  3. “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.
  4. “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.
  5. “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.
  6. “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.
  7. “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.

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 Habits of Highly Healthy People

 

  1. At least 80% of their diet comes from whole foods
  2. They read at least 1 hour a day with the goal of improving themselves
  3. They don’t drink their calories–they enjoy concentrated sugar filled juices and alcohol in moderation
  4. They workout at least 3 times a week or total 180 minutes a week of moderate exercise
  5. They choose to eat healthy at least 80% of the time
  6. They do NOT obsess over the number on the scale, but rather how they feel and how their clothes fits
  7. They look at food and think “what nutrients am I being provided?” and not “How many calories is this?”
  8. They Sleep at least 6 hours a night-no sleep, no results.

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 Delicious Foods That Are Shockingly Low In Calories

Ultimately weight loss is about calories in vs calories out.  Your total daily intake cannot be more than what your body burns from performing your daily activity.  Here are 5 foods that are not only low calorie, but also PACKED with nutrients that may help you on your weight loss journey.

  1. Celery:  A stalk of celery is roughly 3 calories.  It’s calorie coming from .5g of carbohydrates.  The great part about celery is that despite being low calorie it is a great source of natural sodium, potassium, calcium, and vitamin C!
  2. Spinach:  1 cup of spinach is only about 7 calories and has more nutrients that lettuce! The calories in 1 cup of spinach come from about 1.1g of carbohydrates, .9g of protein, and .1g of fat.  Spinach is another great source of sodium, potassium, Vitamin A, Vitamin C, Calcium, and Iron
  3. Kiwi: 2 Kiwis are about 100 calories coming from 24g of carbohydrates (natural sugars and fibers), 1 g of fat, and 2 gram of protein.  Sprinkle some seeds on those slices and you have a refreshing snack!  Anyways, kiwis are a great source of protein, vitamin A, vitamin C, Calcium, and Iron
  4. Green Bell Peppers: 1 cup of green bell peppers has 18 calories from about 4.3 grams of carbs, .2g fat, and 1 gram of protein.  It is loaded with potassium, vitamin A, more Vitamin C than your average orange, and has some sodium.
  5. Mushrooms: 1 cup of mushrooms has about 44 calories coming from 6.6 grams of carbs, .6 grams of fat, and 6.2 grams of protein! Mushrooms are a great source of Calcium, Iron, potassium, and sodium.

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 Pieces Of Common Health Advice That Are False

Eat this, not that.  This is the magic potion.  Drop 10 pounds over night with this.  We’ve all heard it!  Here are the 4 most common health advice that I hear, that are actually false!

  1. High Fat and Protein, Low Carb is the way to go
    • Actually, 45-65% of your daily requirements to feed your central nervous system, your brain, your body, and your muscles come from carbohydrate!  When you eat high protein, low carb, your body is forced to make carbohydrates out of proteins.  Your body HATES to do things that make it’s life harder, which I would agree with.  It does enough for us, like breathing without us having to think about it, why should we want to force it to work harder?  The problem with carbs is the same problem with fats and proteins.  Too much of ANY carbohydrate gets stored as fat.  The key is to eat just enough of each macro nutrient to hit your goals and keep your body happy!
  2. Snacking is bad
    • We all know that crash between each meal that we get, or the lack of focus at work between lunch.  Well it’s our brain telling us it needs a little boost of energy (especially glucose).  Snacking between meals keeps us from feeling hangry, keeps us from over eating at lunch and dinner, and keeps our bodies energized!  The problem with snacking is the same problem with over eating carbs…too much is NOT good.  (see the pattern?)
  3. Counting calories is how you lose weight, because a calories is a calorie.
    • Of all recommendations I hear non health professionals give to people seeking health advice its calorie counters I hate the most.
      • 1 gram of carbohydrates and protein yields 4 calories
      • 1 gram of fat yields 9 calories
      • 1 gram of alcohol yields 7 calories
    • So tell me again how all calories are the same?  Overall calories are incredibly important and I don’t discredit that.  However, it is what makes up those calories that is MOST important!  For example, an average adult consuming 2,000 kcal a day should consume
      • 1000 calories from carbs (250g)
      • 460 calories from protein (115g)
      • 540 calories from fat (60g)
  4. Everyone should be on a gluten free diet:  This one is real quick….ready?  If you are not gluten intolerant….you do not have to specifically look for gluten free.

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.