mealprep

7 Food Myths That Stop Your Diet From Being Healthy

Posted on October 24, 2017 by LetlerFit

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.

“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.
“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.
“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.
“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.
“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.
“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.
“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.

6 Meals That Are Quick To Make And Healthy To Eat

Posted on October 19, 2017 by LetlerFit

Eating healthy doesn’t have to be difficult or time consuming. Most of my personal meals I bulk prep them for about 6 meals each and the total prep for meal is about 15-30 minutes and I have lunch for 6 days! Here are 6 Recipes, you can find more on my @SnackLikeLetler Instagram! Also on my Snack Like Letler E-Book!

1. •Ingredients: 2/3c Italian Couscous, 1 Quinoa Burger, 1 Mushroom, 1/4 Orange Bell Pepper, 1/4 Tomato, Parsley, Herbs de Provence, Bay Leaves, Salt, Garlic Seasoning, Cayenne Seasoning, Avocado Oil
  •Directions:
  1. Put Couscous into a pot, add Parsley, Herbs de provence, Bay Leaves, and salt to taste. Add 1.5c water and boil

2. While couscous is boiling turn oven to 350 degrees and bake quinoa burger for 10 min
3. In a separate pan sauté Bell Pepper, Mushroom, and tomato in avocado oil. Season with garlic and cayenne
4. Once couscous is ready mix in sautéed veggies
5. After veggies have been mixed in, break a part the quinoa burger and mix it into the couscous
6. Enjoy!!! This was my pre-workout meal

3. •Ingredients: 1 Salmon Fillet, 1c Quinoa & Brown Rice, 1/2 Tomato, 1/2 onion, Cayenne Seasoning, Garlic Seasoning, Cumin Seasoning, Salt, 1/2 TBSP Sesame Seeds
•Directions:
1. Pour 1/2c of Brown Rice & Quinoa into pot & add salt to taste before adding water and boiling2. Dice onion & tomato.
3. Season vegetables with cayenne & garlic
4. When brown rice & quinoa is ready mix in vegetables and pour in sesame seeds
5. Pre-heat oven to 350 degrees F
6. Season salmon with garlic, cayenne, & cumin
7. Cook in over 12 minutes
8. Serve with 1 Haas Avocado

4. •Ingredients: 2oz of Dry Edamame Pasta, 1/4 tomato, 1/4 onion, 1/4 orange bell pepper, 2/3c Broccoli, Cilantro to taste, salt to taste, Italian seasoning to taste, 4 Mushrooms, 1/2 Haas Avocado, lemon juice•Directions:
1. Put Broccoli & Pasta to Boil add salt to taste
2. Dice tomato, onion, bell pepper, mushrooms and sauté in avocado or coconut oil
3. Season vegetables with italian seasoning, cilantro and lemon juice
4. Once the Pasta and Broccoli are ready, pour out the water and combine the vegetables
5. Serve with a side of 1/2 Haas Avocado

5.•Ingredients: 1/2 DicedTomato, 1/8 Diced Onion Onion, Cilantro to Taste, 1 Packet Lemon Pepper Tuna, 1/2 Squeezed Lemon, 1 Haas Avocado, 1/2 tbsp olive oil
•Directions:
1. Gut the avocado
2. Place all ingredients into a bowl
3. Mash & Mix
4.Stuff Avocados

6.•Ingredients: 1/2 packet of Trader Joes Portobello Mushroom Ravioli, 2 TBSP Pesto Sauce, 1/2 tomato, 1/2 onion, 1/2c spinach, 1/2 TBSP Avocado Oil, 1/2 Haas Avocado •Directions:
1. Pour 1/2 TBSP avocado oil into pan
2. Add diced onion & tomatoes. Sauté
3. Add Ravioli & Mix
4. Add 2 TBSP Pesto Pasta
5. Mix Together
6. Add Spinach and continue to mix until spinach has mixed in well
7. Serve with 1/2 Haas Avocado

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

8 Ways To Work Out With Your Everyday Schedule

Posted on September 4, 2017September 4, 2017 by LetlerFit

Life gets crazy. There’s school, work, kids, bills, and so many other unexpected occurrences that happen. At the end of the day it’s called life and we all live it, but the worst thing we can do is let life get the best of us and use life as an excuse to let yourself go. What is life without health? It sucks. You feel gross, you feel tired, you don’t function at full capacity. It’s time you put an end to letting life get in the way with these 8 tips

Get it out of the way in the early morning. Whether it’s 4am, 5am, or 6am. You get it out of the way and start your day feeling more energized than usual
Have a 1 hour lunch break? Eat a pre-workout snack before lunch, take 30 minutes of your lunch to get a quick workout in at the nearest park. Wipe yourself down and use the rest of the time to turn your lunch into a quick post workout meal. Not sure what to do? My Get LetlerFit in 30 Days program requires just yourself and all workouts are done in 30 minutes.
Go directly after work before getting home and settling down on the couch.
Workout at night if you’re a night owl like me, but just keep in mind this is one of the most difficult times to workout because you’re tired from the entire day, all you’re thinking about is your bed, and it’s really easy to let last minute things pop up and keep you from working out.
Get a knowledgeable Personal Trainer in person or online. When you make an appointment or have someone holding you accountable you tend to get it done. For online personalized training shoot me an email at LetlerFit@gmail.com
Find an accountability partner. I’ve said this numerous times throughout the existence of my blog. This is so important because when one person is dragging the other is the motivator.
Find something you enjoy. For me it’s weightlifting or HIIT. I look forward to my workouts, the ones that I dread tend to be the ones that get put on the back burner
Keep yourself accountable. Track your progress weekly, by weekly, or monthly! Take your measurements and pictures before work because once you start seeing progress a whole new load of motivation comes in.

Vegan Lettuce Wraps

Posted on August 7, 2017August 7, 2017 by LetlerFit

With the what the health phenomena I have been getting so many more inquiries about people wanting to become vegetarian or vegans so today I wanted to share a quick and easy, animal cruelty free dinner recipe!

Vegan Lettuce Wraps:

Romaine Lettuce = Taco Shell Replacement, Butter Lettuce is a great substitute as well!
In a pot saute mushroom, onion, tomatoes and season (I use cumin, cayeene, and celery salt)
Add in Beans on your choice and mix together
sprint hemp seeds to taste (I added 1 tbsp to the mix for 2 people)
Slice up some fresh avocado on top
Enjoy!

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!

Day 4: Go to Summer Dinner Recipe

Posted on June 4, 2017 by LetlerFit

My go to summer dinner recipe is also my usual go to dinner recipe because it’s

Easy & Convenient
Fast
Keeps me feeling lean
Does not make me wake up feeling stuffed and bloated

My go to dinner recipe for the last 4 years has been my Herbalife shake

2 Scoops of Formula 1 Healthy Meal
1 Scoop Protein Drink Mix
Ice
Water…Sometimes Almond milk depending on my mood
Done in less than3 minutes

“Stay So Hungry, You Never Stop Eating.”™

Posted on March 27, 2017 by LetlerFit

Stay so hungry, you never stop eating is the LetlerFit motto. It is a way of life, a way of being, a way of going after what you want.

Do you live the LetlerFit Way? Here are 5 characteristics of someone who does!

You are passionate
You love to bring value and contribution to other people’s lives
You are a workaholic
You are a goal digger: Once you reach a goal, you immediately set a new one, because reaching one goal is never enough
You wake up every morning ready to conquer the day

Do you live the LetlerFit way? Never satisfy for anything less than extraordinary in life, relationships, with yourself, or in business. Always “Stay so Hungry you never stop eating.”™

The Importance of Snacking

Posted on March 8, 2017March 8, 2017 by LetlerFit

The general rule of thumb for healthy snacking is 200-300 calorie healthy snack in between breakfast, lunch, and dinner.

The problem is most people skip out on the snacks or go for unhealthy fatty snack foods. I’ve coached over 100 people in the last 2 and a half years and I would say 50% of my clients initially skipped snacks, 25% opted for unhealthy snacks, and the other 25% were snacking the right way.

A few advantages to snacking include:

Prevention of over eating: Do you ever find yourself come 12pm about to rip your hair off from hunger? Which prompts you to go out to lunch eating with your eyes. It happens to the best of us. When we have our healthy snack, we can nip that hunger in the butt and hold off our stomach until our next major meal. Plus that overeating usually happens with carbs, and when most people scarf down an extra serving of food for lunch due to the extreme hunger, they’re met shortly after with fatigue from over spiking their insulin. Also, something we want to avoid.
steady blood sugar levels: The last statement about crashing after a meal has to do with the blood sugar levels. spiking our blood glucose level excessively over and over again can overtime lead to weight gain.
Provides nutrients: Healthy snacking provides healthy nutrients. Both macro and micronutrients. Healthy macronutrients give us energy, and who can say no to mid morning and mid afternoon natural energy boosts?

Because snacking can get boring and confusing I designed an ebook with 25 of my favorite snack creations called snack like letler to help you! All 25 recipes of mainly vegetarian snacks for only $2.99. Click here to download your ebook!

Reach Your 2017 New Year Goals!

Posted on January 9, 2017 by LetlerFit

We are officially moving into week 3 of 2017 and many people unfortunately have already given up on their resolutions. Personally, I am not a fan of calling them resolutions, simply because I believe they are more likely to be attained if we use the word goals & actually create a plan of attack vs just saying our resolutions. Here are my top 5 Tips to reaching your goals in this new year!

Find an accountability partner. Someone who is just as motivated or even more so to help you and herself/himself to reach your 2017 goals.
Create daily and weekly goals. For example, today I want to eat all of my snacks and drink 1 gallon of water or this week I want to lose .5-2 lbs (healthy recommended weightloss).
Find a program that works for you and is something you can easily accomplish despite your schedule. For example whether you are someone who does not have access to a gym or you do, my programs come with 12 week, step by step exercises that you can modify based on your own level! I recently just released my total body package so you can get all 7 of my e-books at a discounted rate!
Write your goals down in a place where you know you will be reminded of them often. I put mine always in my accountability chat that I have for my nutrition clients so we can keep ourselves and each other motivated.
Don’t stress! If you had one rough day it’s not the end of the world, it’s called life! Just pick it up, stay focused, and don’t stress! Fitness should be fun! Definitely not a chore.