muscle – Page 3

LetlerFit Black Friday is HERE!

Posted on November 24, 2017November 24, 2017 by LetlerFit

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.

7 Ways to Change Your Think About Exercising

Posted on November 6, 2017November 6, 2017 by LetlerFit

We’ve all heard the saying, 80% nutrition, 20% exercise, and 100% mindset. As cliche as it sounds, fitness really is a mindset. It’s not a chore, it’s something that should become a part of who we are.

We must stop thinking of exercise as a punishment for eating something bad. Far too often I hear “I need to burn off what I just ate.” or “I can’t get off the treadmill until I burn the 250 calories that were in the chocolate bar.” That is so wrong in so many different ways. Exercise is NOT a punishment, it is a BLESSING. We are not paralyzed, we are not confined to a wheel chair, we have the ability to MOVE, and therefore are blessed to be able to to exercise. Even then, we’ve all seen the para-olympic athletes…so even then many of the disability excuses become invalid. But I’m not here to talk about the minority.
Exercise is a part of life. The same way eating, sleeping, and working, are part of life exercise should be as well. We need to stop thinking about it as something on our “to do” list.
Exercising CORRECTLY, (I emphasize the word correctly because every time I walk into a gym I see a lot of people herniating discs, or torn meniscus in the making. Simple because people lack the proper education) allows us to grow old gracefully and with less aches and pains.
Exercise not only allows us to age more gracefully physiologically, but it also allows us to look better in the process…who doesn’t like to look better naked.
Exercise is FUN! Find a way that makes it fun for you, because we are all different some activities are more fun for some than others, so find what is fun for YOU.
Exercise energizes! Hate constantly feeling sluggish? Exercise allows us to have more energy throughout the day. Many people workout at night and then complain they could not sleep because they had so much energy, imagine if you did your workout first thing in the morning and started your day with all of that energy.
Exercise is point blank a MINDSET.

How does your mindset all you to make exercise a part of your lifestyle?

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.

6 Habits That Destroy Your Otherwise Healthy Lifestyle

Posted on October 23, 2017 by LetlerFit

Creating a healthy lifestyle is all about habit. Just like good habits, there are also bad habits. Some of them are killing your healthy lifestyle journey, and you may not even realize it.

Lack of Sleep: Sometimes, life requires you to lose sleep, and that’s ok. The problem is not a few nights of lack of sleep, the problem becomes too many nights without adequate sleep. Sleep is so crucial. I know we all know how awful it feels after consistent sleep deprivation. What many people may not know is that lack of sleep triggers an increase of cortisol hormone to be released in our bodies, which may cause us to bloat and have difficulty losing weight. Without Sleep our bodies cannot properly repair the muscles we just worked out.
Restriction: Leading a restrictive diet, leads to binges and constant yo-yoing and that’s not what we want. I’ve said time and time again it’s about establishing a balance of consuming more health foods than junk foods.
No Exercise or No clean foods: Sometimes eating clean is the easiest part of the nutrition and fitness equation. For others exercise is the easy part! But they go hand in hand! Not exercising or not eating clean but doing the other is only half of it and yields not so great results.
Alcohol: Going ham on the drinks during the weekend, EVERY weekend, is KILLER to your healthy lifestyle.
Not reading nutrition labels: Never go by the front of the packaging, read the label and pay attention to the ingredients!
Not Meal Prepping: Buying “healthy” foods from restaurants is no where near as good as prepping and cooking your own foods where YOU control everything. Sometimes the cleaner options are still loaded with hidden salt or sugar.

15 Fitness Quotes To Get You Moving

Posted on October 20, 2017October 20, 2017 by LetlerFit

Today’s post brought to you by some of my favorite pinned fitness quotes!

“Stay so Hungry, you never Stop Eating.” trademarked by yours truly! -Melissa Letellier. How bad do you want to reach and set new goals?
“Success doesn’t come from what you do occasionally, but from what you do consistently.” Going to the gym 6 days one week and never stepping foot in it again for another 4 weeks is way less effective then going 2-3x every week.
“In 2 weeks you’ll feel it. In 4 weeks you’ll see it. In 8 weeks you’ll hear it.” Sometimes we need the extrinsic motivation to continually light the fire.
“At first they’ll ask why you’re doing it, later they’ll ask how you did it.”
When I started by journey I got so many negative remarks about why I’m always on a diet. Some of those same people were now forced into a continuous restrictive diet due to medical reasons while the lifestyle I built allows me to continue reaching new goals while enjoying pizza and donuts every now and then.
“I’m working on myself, for myself, by myself.” Sometimes the road is lonely, but you should always be your biggest reason why. Not for revenge, not to make someone jealous, to make YOU happy.
“When you feel like stopping, think about why you started.” It’s normal to lose motivation, it’s normal to get “derailed,” but at the end of the day if your reason why is bigger than your reason why not…you will get there
“Do it for the after selfie.” While my fitness journey was for me, i’m still human. It feels good to prove people wrong and brag about my hard earned accomplishments, don’t feel ashamed for what you’ve worked for!
“Slow progress is better than no progress!” It’s normal for your body to see more progress at the beginning. Don’t feel discouraged when the pound that once took you 3 days to lose now takes you a week. It’s stilling coming off and better than putting the pound of fat back on!
“You are your only limit.” This can be applied to everywhere in life, not just your health and fitness.
“Remember when your body is hungry it wants nutrients, not calories.” This one is HUGE for me! In a world obsessed with counting calories and macros, we often forget that vitamins and minerals also exist and are also equally important.
“Workout because you love your body, not because you hate it.” Yes it’s ok to want to change your body with exercise but remember to never take for granted the ability to exercise! Not everyone can! Exercise should also not be used as a punishment for eating a cookie.
“I don’t diet, I just eat according to my goals.” Seriously, it’s why it’ a lifestyle. Diets are short term and never work.
“Sweat is Pretty.” Sweat is a sign of good hydration, your body regulating heat the way it should be, and working hard! So many women are afraid to sweat i public for fear of looking gross or smelling bad. Be proud of your work and being well hydrated!
“Fall in love with taking care of your body.” As cliche as it sounds, you really do only get one body! What body do you want to take with your through life as you age?
“Create healthy habits, not restrictions.” It’s not about never eating the cookie, the pizza, or the donut. It’s about choose the fruits and the vegetables more than you do the cookie, the pizza, or the donut.

8 Ways To Get Fit In Just 30 Minutes A Day

Posted on October 18, 2017October 19, 2017 by LetlerFit

On a time crunch? Trying to start getting in shape slowly? Here are 8 ways you can get and stay active in just 30 minutes a day:

30 Minute Jog/Run
30 Minutes on a bike
30 Minute Speed Walk
Interval Training
Circuits
30 Minute Swim
30 Minutes on your favorite cardio machine (just switch it up!)
Hiking

What the Trainer you Hired should have done on your first Session

Posted on October 11, 2017 by LetlerFit

Congratulations in taking the first step towards investing in your fitness and hiring a personal trainer, whether it be online or in person!

It is very important that you stay mindful about the fact that not all personal trainers are equal. Some are better and more knowledgable than others! Every personal trainer you hire should always communicate with you that before you even begin training they need to determine what you and your body are capable of doing. The reason I emphasized the two is because sometimes your body says you are capable of more or less than what you think. By the way I am not talking about the dumb 1 mile run or how many push ups, sit ups, or air squats you can do in a minute. If they don’t cater the exercise to YOUR body and not just your goals, is it really personal training? After all, that’s what your investing a little bit more for.

When you train with me, online or in person. Before I even begin to formulate a workout program I do the following:

Medical Questionnaire: To determine if I need to prescribe specific exercise for a specific condition or to determine if you need medical clearance in order to even begin exercise. Some people aren’t aware they need it.
Behavioral Questionnaire: So that I can see how your lifestyle may influence your potential fitness level
Flexibility Assessment: What kind of muscular or skeletal imbalances does your body have that I may need to fix in order to allow you to effectively perform an exercise?
Strength: What weight can I start you at? Starting lower is better than starting higher, but the last thing you want is to start with more than what you think you can handle and you get hurt.
Endurance: Where’s you cardio at? How can I improve it?

Even if you do not train with me EVERYONE should take my needs analysis. I send back a report of the following

All of my findings
exercises to help fix your imbalances (yes, we ALL have them)
Stretches you should be focusing on at the end of your workouts

Take My Needs Analysis

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

Creating Your Exercise Calendar

Posted on September 14, 2017 by LetlerFit

Most of us carry an agenda. Whether it’s digital or whether your old school pen and planner like me, it’s our life. The same way we pencil in every appointment, every task, and every event, we should also pencil in our workout time and schedule.

My Personal Schedule is Currently as Follows:

Monday: Powerlifting 12pm-1pm

Tuesday: New Ebook Workout Testing 12pm-1pm

Wednesday: Powerlifting 12pm-1pm

Thursday: New Ebook Workout Testing 12pm-1pm

Friday: Powerlifting 12pm-1pm

Saturday: Rest

Sunday: Rest

Those who are on my Total Body Package have a schedule that looks like this (60 minutes total):

Monday: Get LetlerFit in 30 Days, Booty By Letler, Abs

Tuesday: Get LetlerFit in 30 Days, Upper Body Burn

Wednesday: Get LetlerFit in 30 Days, Booty By Letler, Abs

Thursday: Rest

Friday: Get LetlerFit in 30 Days, Upper Body Burn

Saturday: Get LetlerFit in 30 Days, Abs, and Optional Third Booty By Letler Day

Sunday: Rest

When you have a schedule written down and penciled into your week it makes it easier to actually commit and stay consistent.

8 Exercises To Ease You Into Working Out

Posted on September 13, 2017September 13, 2017 by LetlerFit

Trying to go from couch potato to somewhat of an active person? Assuming you have no injuries that may limit your capabilities to perform the following exercises. Here are 8 basic exercises that are GREAT for beginners!

Bench Squats: Like a regular squat except you sit on a bench before coming back off. It helps minimize a lot of the common errors people do not realize when they are performing a Squat off the bench. You can add weight to a bench squat for increased difficulty.
Reverse Lunges: The reason I start everyone off with Reverse Lunges versus Forward lunges is because your knee is at a decreased risk of injury even if done incorrectly.
Lateral Lunges: Lateral Lunges are great for strengthening your postural muscle, the transverse abdominus, as well as all three muscles in your glutes, hamstrings, quads, and soleus.