Day 21: Tips for Beating Workout Procrastination

Today was supposed to be about giving tips to blogging procrastination, but I’m not a blogger, so instead, I will be giving you 5 Tips on beating workout procrastination!

  1. Get Started!  The hardest part is actually starting, but I have never met anyone who regrets starting the workout once they have finished.
  2. Get it out of the way first thing in the morning!  The same way you should do all of the hard stuff first!
  3. Think about your goals.  How bad do you want them?
  4. Are you a parent?  Be the role model you want to be for your children.   Teach them to make their health and fitness a priority by leading from the front.
  5. Do exercise that’s fun for you! If it’s not fun for you there’s less chance you’ll get it done.  For example I HATE steady state cardio, but I can enjoy Interval Training for my Cardio!

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 12: How to fight Burnout

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:

  1. Keep Alcohol to 1-3 drinks a week
  2. Don’t drink your calories in juices, sodas, etc.
  3. Make healthy choices at restaurants!  Most places have a light and fit menu with more realistic portion sizes.
  4. 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.
  5. Don’t skip your workouts!
  6. 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!
  7. Don’t forget your water!  Avoid retaining water, skin break outs, and dehydration from the summer heat!
  8. Swap the fried for the grilled!
  9. Swap the processed sugars for REAL sugars found in fruits, vegetables, and grains.
  10. 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!

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 11, but really day 10…oops!

Oops!  I already missed a day in this blog challenge, yesterday was MADNESS!  Yesterday I was supposed to write about my summer workout routine and today I was supposed to plan a picnic, do one, and share…but that’s not happening so instead I’ll share my summer workout routine!

3 Days a week I do my powerlifting program, trying to get back to my old strength levels.

2 times a week I am testing out workouts for my new ebook coming out at the end of the year.

3 times a week I have been doing my own ab program!  Currently on Intermediate Abs, Month 3 week 2.  Click Here to join me!

I workout Monday, Tuesday, Wednesday, Friday, and Saturday.  I use Thursdays and Sundays as my rest days.

My Summer routine was off to a rocky start dealing with some health issues, but everything is slowly starting to feel normal again so I’ll be easing my way back into max effort.

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 in 2017

A New Year means a fresh opportunity to start making new goals and adopt some healthy habits into your life, maybe by adding some level of exercise into your schedule. Exercising doesn’t mean you have to completely change your schedule and become one of those people that spend tons of hours at the gym. A few minutes to an hour or so a couple of times a week is the first step towards a new you, and one of the LetlerFit e-books can help!

 

The LetlerFit e-books include just about everything you need to help you get started on your fitness journey, except the motivation which you’ll have to provide yourself. Are you looking to get your abs toned for 2017? You can start with the Beginner Abs at Home e-book or work on perfecting them with the Intermediate and Advanced Abs e-books. Maybe you need some tips on changing up your diet as you start to exercise. The Snack like Letler e-book has several recipes that taste delicious and will help you stay on track. Check out the LetlerFit e-book page to see all of the e-books for sale as well as money saving bundles!

 

Click here for the total body package and get Snack Like Letter FREE:

http://www.letlerfit.com/Total-Body-Package-p/total.htm
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.

Register for This Week’s Booty Bellly Bootcamp

bootyBootcampGet your workout clothes ready! The next Booty Belly Bootcamp is happening this week, on Saturday August 27th at Florida International University beginning promptly at 11:30 am. If you’re serious about shaping your body and working towards a healthier lifestyle, this program is perfect for participants of all fitness levels, from beginners to advanced.

Booty Belly Bootcamp is only one hour long but the results are worth the short time investment. During the one hour program you’ll be receiving the best booty belly workout you’ve ever experienced! Add some energy and healthy exercise to your weekend and feel great while doing it, you’ll love how you feel when it’s all over! All you’ll need to bring along is your yoga mat and I will take care of providing the necessary equipment. All attendees that pre-register will receive a complimentary a LetlerFit Dri-Fit Headband.

Pre-registration for Booty Belly Bootcamp costs just $10 (non-refundable) or $15 at the door. Please make sure to arrive on time so we can get started, make the most of the experience, and be respectful of everyone’s plans for the day. Also be aware that you’ll need to sign a liability waiver prior to beginning the workout or you will not be able to participate.

To register for the Booty Belly Bootcamp, visit http://www.letlerfit.com/Booty-Belly-Bootcamp-p/bbb.htm. See you on Saturday!

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 Fitness eBook available to get your body in gear.

Fasted Cardio

Fasted cardio is any kind of cardiovascular exercise done in a fasted state (an empty stomach).  Fasted cardio has been around for an incredibly long time as a fat loss tool that has just recently started to get popular once again.  Athletes love adding fasted cardio to their workout regime whenever they are trying to cut fat and lean out because the right kind and right amount (i’ll get to specifics in bit) of fasted cardio help you not only lose body fat, but do so while also maintaining your current muscles.  Keep in mind that fasted cardio is an enhancer to an already clean diet and one should also not expect to make “gains” in the period of time that fasted cardio is being implemented to someones regimen.

A study published by the “British Journal of Nutrition” discovered that subjects who fasted during morning cardio burned up to 20% more fat throughout the day.  It is proved to be efficient because when you sleep, your body fasts over night and conserves the carbohydrate stores allowing for your body to convert fat to fuel while doing your fasted cardio workout.  At night your body also breaks down amino acids into glucose opening up a second type of fuel source.

Food as well all know gets broken down to usable molecules that get released into your blood stream.  Of those molecules, insulin, serves as the mover of other molecules into your cells.  Once insulin is absorbed because the digestion process has been completed, insulin levels drop and your body enters into the fasted state telling your body to use fat as fuel.  Insulin also prevents the breakdown of fatty acids.  So basically, the higher the insulin levels, the less usage of fat for energy.  In the image you can see the period where insulin either promotes or impairs fat loss.  As can be seen, the period in which we are sleeping is where the most fat loss occurs.  Imagine waking up an immediately doing 30 minute of cardio to enhance that period of fat loss?

Personally, whenever I do choose to do fasted cardio it is no more or no less than 30 minute of High Intensity Interval Training (HIIT).  Why only 30 minutes?  Because your body is in a fasted state, more than 30 minutes usually leads to your body using your muscles as an alternative energy source.  Because I want to lose fat and maintain my muscle mass, I do 30 minutes.  Why do I choose HIIT?  HIIT workouts have been proven to set you up for more fat burn throughout the day.  Compared to slow and steady cardio like what gets done on the elliptical or treadmills, HIIT cardio burns double the amount of fat in the same amount of time.  In essence, you get more bang for your buck.  Next week I plan on going more in depth about HIIT workouts.

On another note, my Skull print Columbian workout shorts are on a flash 25% off sale until Saturday, May 9th, 11:59pm EST. Use code “SKULL25” at checkout!