5 Simple Ways To Cut Out Junk Food

Like I’ve said in so many of my previous posts, I never like to take extreme sides as I’m an advocate for balance.  Junk food is something we need to cut down on, but don’t need to completely cut out.  Here are 5 simple way to cut out junk food that work for me and many of my clients.

  1. Do not buy junk foods at the grocery store.  Keep good food in the fridge and you only eat good food.
  2. Do not buy sodas, juices, etc.  at the grocery store.  We do not want to drink our calories while we are at home.  Replace those beverages with water!
  3. When you are eating out, choose between eating your calories or drinking your calories, but not both.  Doing this helps you to cut back on total empty calories consumes.
  4. Limit how many times you purchase a meal on the road or at a restaurant to 2x a week max
  5. MEAL PREP:  It doesn’t have to be complicated!  Most o my meal prepping for the week takes 60 minutes to do on a Sunday.  Not only does it save you money, but you are controlling what goes into your food.

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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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.

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.

Day 19: Share a Recipe with June Produce

Totally skipped yesterday.  I chose to enjoy Father’s day and be more in the moment, which is a rare thing for me.  I don’t usually unplug from client communication.

But today I am supposed to share a recipe using June produce, but I am not sure what’s specifically June produce, so here’s a recipe!

Antioxidant Toast
•Ingredients: 2 Slices of Ezekial Toast, 1 TBSP Salted Crunchy Peanut Butter, 1/2 banana, 2 Strawberries, Chia Seeds
•Directions:
1. Toast Bread Slices
2. Spread 1 TBSP of Peanut Butter
3. Slice up 🍓 and 🍌
4. Sprinkle 1 TSP of Chia Seeds
5. 54g Carbs, 10g Fat, 14g Pro

For another 25 snack recipes for only $2.99 download my snack like letler digital recipe book by clicking here

I chose to share this recipe as it is the most popular recipe from my @snacklikeletler recipe instagram that actually contains more lunch and dinner recipes than snacks. This recipe totaled up a whopping 769 likes and 22 comments as my newest page so that was pretty exciting! Click here to follow!

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.

Spring Cleaning: Episode 8

While we were looking for houses we decided to look at the higher end of our approved budget so that we could get a 3/2.5.  Our logic behind it is that we did not want to get a 2/2 which is what we actually needed and then 5-6 years from now need to transition into a larger place and not be able to for whatever reason, or if we had an accident, etc.  So in the meantime with the spare 3rd room we turned it into Xavier’s Mancave/Office which is coming in handy while he’s doing his MBA.

This room had the least amount of change!

We completely tore down the closet hangers as they were rotting, and we have an empty closet for now.  We also got rid of the bi fold doors.

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we also changed out ALL of the mismatched ugly knobs and switched them out to matching more modern knobs throughout the upstairs.

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mancave after

The end results:

  • We repainted the room with a fresh coat of white
  • changed out the curtains for Zebra Blinds
  • Changed the bi fold doors to more modern glass sliding doors (not pictured) done by My dad and My Husband
  • Added in a light because before it was lit through lamps.  This task was also done by my father.
  • Th Bookshelf, Chair, and Desk were all given to us!
  • The carpet was one Xavier chose and was given to us as a wedding gift
  • My Dog’s bed was also a wedding gift

Even though this month is dedicated to our DIY’s you can still:

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.

Spring Cleaning: Episode 7

Of all the rooms in the house, may office is definitely the one that to date (until we redo the kitchen) has seen the biggest make over!

This is the picture that was taken for realtor.com, but what you don’t see are the 3D butterflies, bees, and dragon flies glued to the wall.

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So here’s what we did!

office before

  1. We removed the carpet and placed the same laminate that we had matched from the hallway and another room (next blog) for our master bedroom and now my office.
  2. We removed all of the 3D figurines and then painted on 4 thick coats of eggshell ultra white paint to remove the previous paint job
  3. We got rid of the awful curtains and added the more updated zebra blinds
  4. and then of course, turned it into my home office, we are definitely not in need of re-creating another nursery.

Even though this month is dedicated to our DIY’s you can still:

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.

Spring Cleaning: Episode 6

Nowadays houses come with a living room and formal dining room.  Let’s be real, how many times a year does the formal dining room get used? Unless, you’re my mom…maybe you get to 2-3x a year.

So as someone with an online fitness business who also does Personal Training from my home 15-20 hours a week, what did we do with the original living room space? We turned it into a gym!

Before it was a gym, this is how the people we bought the house from, had their living room set up.  My preferred taste is more modern, a lot of white, grays, silvers, etc.

IMG_2109

So we painted over the red and yellow walls, tore down the red curtains, and eventually we will be redoing the floors, but for now our DIY project turned out like this:

I purchased all of my equipment from either amazon, walmart, or bforce bands.  Got a few machines as a gift.  And put down the flooring myself!  I got the flooring from Walmart, rather inexpensive and definitely gets the job done! Easy to clean and maintain.   Eventually I will invest in a more “professional” floor, but for now this one is holding up great!

Even though this month is dedicated to our DIY’s you can still:

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.