7 Pieces of Common Fitness Advice that are Completely Wrong

I did another one of these posts a while back, but today I wanted to bring you a different set of Fitness Myths:

  1. Fasted Cardio is Highly Effective:  Numerous studies on this matter are inconclusive on whether or not the benefits to fasted cardio outweigh the risk of glycogen depletion, light headedness, catabolism etc.  Eating the correct nutrients before your workout is what give you energy, contributes to fat loss, and makes for a more effective workout.  Fasted cardio makes you think you’re working harder but its because your rate of perceived exertion is increased due to your body running on fumes.
  2. Anyone can excel at whatever sport they want:  Actually we are all born with specific muscle fibers.  Elite sprinters probably won’t be seen winning a marathon…different fiber type composition.  Baseball pitchers probably won’t be seen winning gold as an olympic lifter.  Get your feet wet in a variety of sports and your body can tell you, which sports it was best meant to play, but not everyone is physically capable of becoming an olympian and don’t beat yourself up over it!
  3. Push through injuries:  The common walk it off mentality is AWFUL.  Sharp shooting pain is how our body signals us something is not right and unless you’re fighting in a career altering match or running in the finals at the olympics, injuries are not something you should just “walk off.”
  4. Avoid Cardio to Make Gains:  While excessive cardio is not good for the gains, we should all be doing some form of cardiovascular as the immunological, improved performance, increased recovery, and sooo many other benefits.
  5. Go 100% Every Single Day:  Our body NEEDS rest, for some it’s in the form of active rest, but it is considered rest nonetheless….if we expect our body to perform at 100 everyday there is no time for your muscles to repair and grow.  Not allowing for proper recovery also increases stress levels in our body which can lead to gut inflammation and illness.
  6. Squats Are Bad For your Knees: Bad form is bad for your knees.  Squats are an incredibly effective compound exercise, I use them often for even my elderly clients.
  7. Ab Exercises are What Give you Abs:  Did you know some people with 6 packs don’t do a single crunch, russian twist, or sit up? Shocking I know.  While those exercises may contribute to enhancing a reduced waistline brought on by clean diet…they are not necessary.  A heavy squat, properly lunge paired with a medicine ball rotation, even a bent over row are highly effective exercises for your abs.  Genetics and diet go a longer way in improving the appearance of your abdomen.

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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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.

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.

Eat Pretty: A Book Review

I just got done reading this book by Jolene Hart, entitled Eat Pretty.  I definitely give this one an A in the category of educating those who have no formal education in nutrition.

We are always taught that choosing healthy foods leads to weight loss and overall a more “attractive” physique.  Some people are lucky enough to get taught that good nutrition helps prevent or control diseases such as hypertension, diabetes, heart disease, etc.  Very few people are actually taught how the foods we eat affect our complexion.

This book does an excellent job at classifying the foods that give acne, skin rashes, and more as beauty betrayers, while those those that promote a healthy complexion are deemed beauty foods.  The other great job the other did was classifying the foods by season, because as most of us know, not all foods are available year round.

The other also dedicated a section to non-nutritional factors that may affect our weight and complexion like stress, sleep, water, and hormone function.  Factors many people tend to look.

My favorite part about this book is how the author goes into how she perceives balance, which to me is the most important.  So many books stress restriction and don’t that they miss the overall point of a balanced lifestyle.

If you are interested in learning what foods and how they contribute to our radiant skin, I definitely recommend you Buy the book here, you won’t regret it!

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 Plant Based Foods That Help Promote Healthy Bones

Research has found that diets rich in whole foods, specifically potassium, magnesium, vitamin D, high quality protein, and calcium make for healthier bones.  With the plant based diet gaining more popularity I’d thought I’d share 7 foods that are great for healthy bones and vegan!  Building strong bones doesn’t just come from milk and cheese!

  1. Spinach
  2. Fortified Cereal
  3. Collard Greens
  4. Bok Choy
  5. Sweet Potato
  6. Grape Fruit
  7. Figs

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

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 boilScreen Shot 2017-10-19 at 11.39.27 AM

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 boilingScreen Shot 2017-10-19 at 11.42.58 AM2. 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 juicescreen-shot-2017-10-19-at-11-45-08-am.png•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

screen-shot-2017-10-19-at-11-45-34-am.png

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

screen-shot-2017-10-19-at-11-49-07-am.png

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 the Personalized Way

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

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.