Cool Tops for the Cool Weather

letlertopsNow that the fall is here and in full swing, the weather is absolutely perfect for a hearty workout. The fall weather means wearing clothing that will still soak up a sweat while letting the breeze keep you cool. To make the most of it, why not opt for one of the fun tanks?

For something classic, the LetlerFit Signature Black V-neck hugs your body in all of the right places and will go with just about any outfit. It’s designed to withstand multiple washings nor will it shrink as your body becomes more toned. For something even lighter, the Lipstick and Lunges top is a good option and it’s a lot of fun to wear too. For those of you that require a little motivation and aren’t the biggest fans of putting aside time for a workout, the Cardi…No is a fun, limited edition style. To the beauties that turn into fitness beasts when they hit the gym, the I’m the Beauty and the Beast top is also a fun choice.

You’ll be able to purchase these tops for 30% off on Black Friday plus all LetlerFit apparel and accessories! Make sure to bookmark the website.

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.

Fitness Apparel for Women and Men

screen-shot-2016-11-01-at-8-36-43-amAnyone who is serious about their fitness knows that having the right apparel is key to enjoying a better workout. Fitness apparel is specifically made to address key aspects of a workout, from being loose or stretchy to its material which is often made to allow maximum ventilation while absorbing sweat.

In previous blogs, we’ve focused on items such as leggings and accessories, but today we want to start by taking a closer look at the LetlerFit White Sports Bra. This stylish sports bra looks as good as it feels and is made to be incredibly soft. It features pads that can be optionally removed and it’s designed to be adjustable thanks to the flexible straps. With its extreme support, you can rest assured there won’t be any discomfort even when you’re in the middle of an intense exercise.

A lot of the fitness apparel may be aimed at women, but the gentlemen haven’t been forgotten either. For the men, there is the Stay Hungry V-Neck shirt available in dark gray or in white. The “Stay So Hungry, You Never Stop Eating Quote” is by yours truly, Melissa Letellier and it’s a personal motto of mine.

You can check out all of the cool fitness clothes in the shop on the LetlerFit website! Just visit http://www.letlerfit.com.

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.

Conquering Those Uphill Climbs

uphillClimbMention running up a hill to a runner and they may find themselves out of breath just imagining it.  Generally, running uphill is associated with extensive effort, sore muscles, being out of breath, and fatigue. Because of this, runners tend to avoid the activity. Runners that do decide to tackle hills will typically run fast up the hill, taking long strides in an effort to conquer it as quickly as possible. Others may keep their heads lowered, not concentrating on what’s ahead.

The end result in both of these scenarios is a runner who reaches the top significantly out of breath with their legs burning due to tense, overworked muscles and reduced lung capacity. And then of course there are the runners that don’t even bother to attempt the hill, when really all they need to do is run a little slower and approach it with a different technique.

Tweaking your uphill running strategy can help tremendously regardless of your skill level. The larger the steps taken, the greater amount of strain on the calves and leg muscles to power up the hill. Choosing to run using all of the body as opposed to just the lower leg muscles can remove some of the pressure off of the legs.

Small steps are essential to reducing pressure on the quads and calves, preventing any bending at the waist. Relax the lower legs and don’t run on your toes. The reduced effort on your legs means you won’t need as much muscle power to move forward.

Since gravity is working against you when climbing uphill, use the back muscles and arms to help you. Move your arms upwards and forwards at the same time as your small steps and don’t tense up your shoulders or wrists.

Still having a tough time? Believe it or not, try smiling. The body relaxes when smiling, potentially removing any tension. Plus, it may just give you the lift you need to conquer those last few steps.

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.

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.

Add Some Variety to Your Fitness Routine


Are you tired of the conventional jumping jacks, leg curls, and lunges? If a conventional workout isn’t doing it for you and you’d like to spice things up, you might want to give power yoga, Zumba, or maybe even some martial arts a try.

Zumba incorporates a variety of repeated aerobic dance workouts with another activityin various movement planes that burns calories and is also a lot of fun: dance. These dances consist largely of Latin genres like mambo, salsa, and cha-cha and they all focus on burning calories by using each and every part of your body while working your muscles. You can do Zumba at home with little supervision.

Martial arts is much more than just a way to achieve fitness and boost your health. Personally, I am a little biased simply because I dedicated 12 years of my life to martial arts. More specifically tae kwon do, but any martial arts you do will serve not only as a killer way to say in shape but will also work as a way to learn self-defense. Chances are you’ll never feel bored or tired because martial arts stimulates the body and mind. You will need to find an excellent school with incredible instructors because it is something I do not recommend learning on your own, but the mental health and physical fitness is worth it.

Power yoga is different from traditional yoga in how it approaches fitness. There is no excess meditation involved. Instead you’ll be focusing on an intensive flow of specific postures that change quickly, concentrating on endurance and control. These postures will sculpt various muscles around your body, but it should be practiced under supervision to make sure they’re being done properly.

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.

Grass-fed, Free range, Wild Caught Labeling

As discussed in my previous post, the food labeling industry has all sorts of labels without offering explanations.  We go to the store and see organic, grass-fed, cage free, free range, wild caught labels, but many of us don’t exactly know what they all mean.  Because organic labeling was already discussed, today I will be touching up on grass-fed meats, Free Range/Cage Free eggs, and wild caught fish vs their counterpart.

Wild caught fish are simply fish that are found and caught in the wild.  Compared to farm raised fish they are a more natural source of omega 3s, have more calcium, iron, zinc, and potassium.  They also contain less fat and depending on the type of wild caught fish, they may also have less calories.

Farm raised fish are fed unnatural diets, including antibiotics to combat the diseases many of them obtain because of their enclosed, dirty environment.  The pink in farm raised salmon, for example is an artificial coloring.

Grass-fed meats come from pastor that was fed their natural diet of grass and contain more omega 3s, less fat, more vitamin E and conjugated linoleum acid (CLA) compared to conventional meats that are filled with steroids and pesticides.  PLEASE NOTE: Grass-fed meat is not the same as organic meat as organic meat can come from animals fed a grain diet (better than steroids, but not as clean as grass-fed meat).

Eggs are in my opinion one of the most complicated because you can have free range, cage free, vegetarian fed, or omega enriched eggs, and they do not necessarily mean the same thing.

vegetarian fed hens, while their diet is clean, their environment may not be. Below is a useful chart that helps you understand the labeling.

how-to-read-egg-label

conventional eggs for the most part come from hens that are not only fed unnatural diets, but are also kept in horrid living conditions.

Wether your an animal lover, health nut, or curious about what the different labels actually mean, the choice is up to you!

Sleep Deprivation and Exercise Performance

We all sleep, we all lose sleep when things get crazy, and we all feel out of whack when we do start to lose sleep.  Some of us are athletes and are demanded to train at a certain level day in and day out.  Sometimes balancing our training and personal life gets so hectic that we sacrifice sleep in order to fit everything into our boys schedules, but what happens to our athletic performance when we lose sleep?

Studies have showed that a lack of sleep in an athletes body has lead to an inability to properly metabolize glucose as well as an increase in cortisol levels.  An increase in cortisol levels comes from our body’s increase in stress levels that are induced by sleep deprivation that sometimes we don’t notice.  It can lead to an impaired memory, age-related insulin resistance, and an inability for your body to recover it’s muscles.  Lack of sleep also decreases the levels of human growth hormone.

So what does the aforementioned actually mean for an athlete?

1. Glucose and Glycogen (stored glucose) are your muscles source of energy.  For an endurance athlete being able to utilize the glucose in your muscles and liver is extra important.  Not only does sleep deprivation decrease glycogen stores but it also decreases utilization, which greatly .

2. Raised cortisol levels mess with muscle tissue and repair, which is needed to full recover from a gruesome training day.

Recap: Many athletes think diet is the most important factor in recovery and taking your training to the next level.  In  reality, diet and sleep go hand in hand if you want to recover and be able to train harder the next day.

athlete being able to store glucose and utilize it 100% in your muscles and liver is extra important.

My Experience at the WSSC

Last week was  nuts to say the least! Tuesday I spent from 10am-6am studying for my Chemistry exam.  Took a 30 minute cat nap and left to Day of 1 of my Kettlebell Concepts Level 1 Certification workshop.  Amidst Day 1, I left back to school to take the Exam and then rushed right back to finish Day 1 of the course.  For those of you who are new to my blog, I am very much into Crossfit.  In crossfit, we are constantly using the Kettlebell in our WODs.  So for me, the biggest take home from this course was not a movement, but being able to perform every movement and be consciously aware of how the way it was carried out is affecting my form and efficiency.  I am happy to announce that I did pass the practical and am one online exam away from officially being Kettlebell Level 1 Certified.

So that was part of the pre-conference to the WSSC (World Spinning and Sports Conference).  Moving onto Friday battered and bruised from all of my Kettlebell mistakes I took 4 workshops/lectures.  My day started with a 9am introduction to ViPR.  The only way to describe the ViPR is its close resemblance to the strong man log, only not as heavy and not meant for single direction lifts.  It is incredibly dynamic, which makes it great for all ages.  Definitely plan on investing in my own ViPR to add to my current regime.  Then at 11am I attended a Lecture on the Paleolithic/load carb dieting.  Though I am not a fan of the low carb lifestyle simply because of how important the right kind of carbs are for our bodily functions (Refer to macro post).  I did however, learn the reasoning behind it and got more educated on why it is beneficial to people who are obese.  At 2pm I took a workshop entitles Shock Wave.  Basically one full our of interval sprints on the spin bike.  Mind you haven’t done a spin class in YEARS so imagine how I felt after one hour of interval spinning.  It was death and I’m still feeling it.  To end the first day of the conference I attended a 4pm on the Adrenal Fatigue myth.  In summary, the lecturer basically said that people think its from exercise, but in reality more than it is from over training it is from lack of sleep and overall exhaustion.

Saturday morning I missed my 9am workshop due to a fluke bug that hit me like a truck friday night, so I slept in.  I ended up starting the day at the 11am with a workshop entitled “Advanced kettlebell lifting for Metabolic and Neurological Adaptations.”  After that workshop, I am even more excited to pursue my level 2 cert as well as incorporate the circuits we learned as a part of my warm ups. 2pm was the booty belly bootcamp.  When I arrived to the room and saw a plastic board with resistance bands tied around I was intrigued to say the least.  Fast forward through the whole workout and I was DRENCHED! I thought some of my WODs were tough, but I got my booty handed to me by the “Club e-fit.” 4pm was a lecture on busting through training plateaus where we went more in depth into periodization programming.

Sunday was the final day of the conference and my day started with a 9am mobility is freedom workshop.  I left feeling like a brand new person.  4 days of beating my muscles up, I can’t think of a better way to have ended the conference.

Overall, I loved everything I did and learned at the WSSC and will definitely be back next year!  On thursday, my posts will be back to normal and I will be blogging about Dark Chocolate as requested by a client/friend of mine.

Happy Tuesday!

High Intensity Interval Training

Here I am finally able to sit down and write my weekly post after surviving week 1 of 6 of summer semester general chemistry 2.  Anyways, today I wanted to touch up on High Intensity Interval Training otherwise known as HIIT.

Fingers crossed, my ebook will finally be out by the end of June.  I have put crazy amount of time, effort, and research into constructing my 30 day program.  After much hair pulling, I decided that my first ebook would be centered around HIIT. Why? there are 3 main reasons.

1.  It is for all fitness levels.  Because there are small bouts of exercise before an even smaller rest, a person of any level is able to push themselves as hard as they possibly can in that bout of exercise.  Of course, it’s not really advised to sell yourself short and not give it your all in order to get the maximum benefits.

2.  Fat burning and metabolic boosting benefits  Not only do you burn twice the calories in the same amount of time as you would doing more traditional forms of cardio (treadmill and elliptical), but HIIT generates whats called EPOC (exercise post-exercise oxygen consumption).  EPOC in simple turns is when your body continues to consume oxygen even after your workout and sets your body up for more calories burned throughout the day.  So imagine starting your day with just 30 minutes of my HIIT program!

3.  Strengthens the heart.  A stronger heart muscle allows us to carry out daily activities like walking and using the stairs with more ease.  A stronger heart also allows your body to pump blood more efficiently and ultimately reducing your risk of stroke, high blood pressure, diabetes, high cholesterol with more production of the good cholesterol, and heart disease later on in life.

Stay in the loop of my upcoming ebook publication date by liking my Facebook page and following my company instagram!

amount of time as doing traditional, slower forms of cardio (elliptical and treadmill for exam

Sugar After Hours

I mega-apologize for being MIA this past week and a half.  I can officially say I am done with Spring semester and am FINALLY graduating with my degree in International Relations and Political Science with a minor in Business.  I am now able to focus 100% on my Nutrition and Dietetics BS.

Anyways, one of my friends requested that  give my opinion on eating sugar later in the day.  First, some facts of sugar:

1.  Sugar can be good and bad

2. Sugar provides your body with instant energy (that’s why sugar crashes happen from too much processed sugars in one sitting)

3. Sugar is a carbohydrate

Because sugar is a carb, it does provide our body with energy. What happens when we don’t have enough time or activities in the day to burn off the carbs by using up the energy?  It turns into fat.  This is why people who are trying to lose weight or maintain a lean build are recommended to avoid eating anything with sugars in the evening.  Unless of course you’re more intense workouts happen at night.  For most people however this is not the case.  When sugars go unused throughout the day your body converts it into stored fat in a process known as lipogenesis. (lipo=fat genesis=origin or formation of something).  If you do choose to eat sugars late at night, ditch the processed sugars (candy bars, juices, granola bars etc.) and go for the real sugars found in fruits (well, you should always go for natural sugars if you have to ear it).  Personally, I prefer berries because they are lower on the Glycemic Index.

I know this post was very short, but I hope this helps clear up any confusion you ever had on why you should avoid sugars later in the day.