New Month, New Collection

So pumped to be bringing in the last month of 2017 with a NEW LetlerFit collection just in time for the holidays and your new years fitness goals!!

What better way to stay motivated going into 2018 than with these beauties?!

LetlerFit Watermelon Shorts:  If you didn’t know, we are based out of Miami so these shorts were inspired by our summer weather 365 days a year

LetlerFit Pineapple Shorts: Be a pineapple.  Stand tall, wear a crown, and be sweet on the inside

LetlerFit Pastel Palm Shorts:  Beachy vibes with a fun, feminine, pastel vibe

These new shorts are VERY Limited Edition!  Once they sell out, that is it for that style.  Believe me when I tell you we get way too many emails about people waiting too long and regretting they didnt up their gym wardrobe game on time…LOL!

Tell us what you think!

Shop Shorts

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 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.

LetlerFit Black Friday is HERE!

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.

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 Food Myths That Stop Your Diet From Being Healthy

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.

  1. “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.
  2. “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.
  3. “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.
  4. “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.
  5. “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.
  6. “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.
  7. “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.

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.

8 Ways To Get Fit In Just 30 Minutes A Day

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:

  1. 30 Minute Jog/Run
  2. 30 Minutes on a bike
  3. 30 Minute Speed Walk
  4. Interval Training
  5. Circuits
  6. 30 Minute Swim
  7. 30 Minutes on your favorite cardio machine (just switch it up!)
  8. Hiking

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.

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

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

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.

Personalized Exercise or Cookie Cutter Exercise: What’s the Difference?

On social media every “fitness guru” has a set of guides or e-books.  Aside from the fact that those “gurus” just slap exercises together and put it into an e-book and sell it to you, this blog post will be focused on the differences between these guides and a REAL and LEGITIMATE customized program.

A general fitness guide (I have my own set as well) are all cookie cutter programs.  Meaning every single person does the same set of exercises.  THAT IS OKAY.  Every single person who buy my e-books gets the same e-book, only as someone with extensive knowledge of exercise physiology I took into account not only exercise order, purpose of each exercise, and strategy behind the entire program, but also my average demographic and what their typical imbalances are.

What are skeletal and muscular imbalances?  We all have them.  They can be created by poorly programmed exercise program, by our work schedules, and how we go about our lives.  Whether we realize it or not imbalances can affect our abilities to effectively and efficiently perform an exercise.  Does this mean generalized cookie cutter plans are bad for you?

Not necessarily!  Assuming they are put together CORRECTLY and by someone who is a real exercise professional (way too many scam artists out there).  You can have killer results with them! On the flip side, they are less of an investment.

Personalized programs as opposed to generalized are recommended for everyone, but ESPECIALLY for people who

  • Have chronic pains
  • Have diagnosed medical conditions
  • Rehabbing from an injury
  • Pregnant or in the Post Partum
  • Who has no idea how to perform an exercise correctly
  • Need Guidance
  • Need Accountability
  • With very specific goals

Generalized programs are best for people who

  • Know how to perform the exercises correctly
  • Are 100% healthy in the sense that they have no medical conditions or injuries
  • Want a structured program to follow

For my general fitness programs click here

For my Personalized Fitness click here

Not sure which one would best suit you!  Hit me up in the comments or shoot me an email at LetlerFit@gmail.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 best fitness programs available to get your body in gear.