6 Habits That Destroy Your Otherwise Healthy Lifestyle

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.

  1. 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.
  2. 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.
  3. 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.
  4. Alcohol:  Going ham on the drinks during the weekend, EVERY weekend, is KILLER to your healthy lifestyle.
  5. Not reading nutrition labels:  Never go by the front of the packaging, read the label and pay attention to the ingredients!
  6. 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.

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.

Advertisements

15 Fitness Quotes To Get You Moving

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

  1. “Stay so Hungry, you never Stop Eating.” trademarked by yours truly! -Melissa Letellier.  How bad do you want to reach and set new goals?
  2. “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.
  3. “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.
  4. “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.
  5. “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.
  6. “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
  7. “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!
  8. “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!
  9. “You are your only limit.” This can be applied to everywhere in life, not just your health and fitness.
  10. “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.
  11. “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.
  12. “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.
  13. “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!
  14. “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?
  15. “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.

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.

Creating Your Exercise Calendar

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.

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.

All about LetlerFit Shorts

Have you ever gone shopping for shorts and been thoroughly disappointed for any of the following reasons?

 

  • Transparent
  • Color fades after a few cycles through the washer and the drier
  • fuzzies between your inner thighs
  • loose fit
  • you can see the sweat in the unflattering areas during your workout
  • Chronic Wedgies
  • Mooning the world after a squat?

If you answered yes to any of the above, you NEED a pair of your own LetlerFit Shorts!

  • Our Shorts are NOT transparent, you can squat in peace!
  • Our color and designs do not fade
  • Thick thighs, rub all you want because our shorts do not get those ugly fuzz balls
  • We use the best dri fit material (Not the dri fit material that gets stinky with sweat) and you will never see the sweat.
  • Our shorts are infused with Vitamin E for up to 25 washes to help keep the sweat from drying up your skin.  This why we have gotten so many comments and emails saying “my legs feel so soft after taking them off!”
  • All of our shorts are unique and produced in limited quantities meaning once they sell out, you are left with your own unique pair of LetlerFit Leggings!

Haven’t check out our shorts yet?  Click Here to Shop all LetlerFit Shorts and remember if you see a pair you love ACT FAST because we get way too many emails asking for styles to be brought back because they didn’t buy their pair in time.

PS! I want to know where you struggle on your fitness journey! If you love my blog post, I would love to get your help with this 10 question survey! Fill it out and get $15 off your next purchase of leggings!

Click Here for Survey

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.

Ambassadors Wanted!

LetlerFit is currently looking for motivated and inspiring women looking to empower other women on their fitness journey!  We are so excited to be expanding our brand to anyone interested in representing us under 3 different ambassador programs:

  1. Fitness Ambassador
  2. Apparel Ambassador
  3. Overall Fitness and Apparel Ambassador

Each program comes with their own unique benefits (including photoshoots, private bootcamps, special gear, and more!) as well as ways to earn an extra income!

If this is something that may be of interest to you please shoot us an email at LetlerFit@gmail.com and we will send you all of the information! Hope to have you join our team of beautiful fit women!

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.

Common Gym Mistake

One of the most common gym mistakes I see made is in the warm up.  So many people have been taught or assume stretching is all the same, right? Wrong.  There are actually 7 types of stretching methods:

  1. ballistic stretching: using your body’s momentum to attempt to move a limb passed normal range of motion
  2. active stretching: holding a stretching with no assistance from anything or anyone
  3. static stretching: stretching a muscle the farthest it goes and then holding that position
  4. passive stretching: also known as partner stretching, but it can also be stretching with the help of an apparatus
  5. isometric stretching: a type of static stretching that uses no motion
  6. dynamic stretching: consists of controlled lime swinging, not to be confused with ballistic stretching
  7. PNF stretching: (proprioreceptive neuromuscular facilitation) It is not so much a stretch as it is a combination of isometric and passive stretching with the goal of achieving max states flexibility.

For the purpose of the article I am going to be emphasizing static and dynamic stretching.

Static stretching is what most people do to warm up, but it is actually one of the worst things you can do as it leaves you more prone to injury.

  1. static stretching actually cools down your body temperature, yet the purpose of a warm up s to increase your body temperature and heat up your muscles in order to prevent injury.
  2. unlike dynamic stretching, static stretching very VERY simply put tells your brain that your muscles will no longer really be needed to contract turning off those specific signals wishing the body
  3. Given the above information, plus given the conclusions reached through scientific research, it is safe to say static stretching goes AFTER your workout or training as part of the cooling down process.

Before a workout you should be utilizing dynamic stretching in order to send the signal to your brain that the muscles will soon be needed to contract at a higher rate than normal and avoid potentially pulling a muscle or even worse.

If you’ve fallen victim to this common gym mistake, you aren’t the only one.  People just don’t know, because not everyone studies or understands basic human physiology.  Unfortunately, too many personal training certification courses do not even touch on this subject because they focus on more simple topics, so many trainers themselves don’t even know and I blame the curriculum and how easy it is to get your CPT.  But anyways, now you know!

Remember Dynamic Stretching for warm ups and Static Stretching for cool downs!

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.