whole foods

Lift Your Way to Stronger Bones

Posted on June 25, 2019June 4, 2019 by LetlerFit

Can you exercise your way to stronger bones….OH YES! Despite what your grandma told you, picking up those weights is what’s going to keep those bones strong and healthy more so than aerobic exercise as research shows that resistance training has a positive effect on bone density.

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.

Exercising Your Way to a Longer Life

Posted on January 9, 2019 by LetlerFit

Did you know that science has been able to link mortality rate and lifespan with levels of cardiorespiratory fitness? And that people who are physically active for longer periods of times with greater intensity are potentially adding to their lifespan and better quality of life to those years? If that’s not motivation to get moving, not sure what is! Think about all those moments you won’t miss out on because you chose to prioritize your fitness.⠀

New Year, No Bloat

Posted on January 8, 2018January 8, 2018 by LetlerFit

Last Monday was January 1st, however most people I know were still on holiday mode and officially started their “new years resolutions” today!

So if you started working towards those fitness goals today, feeling that holiday bloat, this post is for you! I for one went up exactly 8.8 lbs last month..oops! Already dropped 4.6, working on that last bit to get back to normal this week. How did I do this without cutting calories drastically?

I typically drink 1 gallon of water a day because that’s what my body asks for. During the holidays however, I felt myself getting dehydrated because I was barely hitting half a gallon of water a day. So this passed week I over did the water with 2 gallons every day. Flavored it with lemon because blehhh I need flavor in my life. Peed my life away, got re-energized, got rid of a lot of the bloat! This week I am back to my regular 1 gallon a day
I worked out!!
I cut out all the processed junk and ridiculous amounts of sugar. Basically went back to my whole foods, healthy diet. Overdosed on antioxidants (fruits and veggies galore).
I caught up on my sleep. Ironically, I didn’t get much rest during the holidays. Catching up on sleep helps reduce internal stress levels. When your body is less stressed it’s more inclined to get rid of weight.
Started my 21 Day Cleanse

Was the 8.8 lbs all fat? Definitely not! Last week the weight was honestly just bloat, water retention, backed up plumbing. The weight I tackle this week to get back to my normal weight is more than likely going to contain some fat, and therefore may not come off as quickly.

Good Luck with the post holiday de-bloating and remember I am always here to help you!

Small Biz Saturday = Free Fit Princess Tank

Posted on November 25, 2017 by LetlerFit

Small business saturday has been my favorite day to shop on this crazy sale weekend since before I opened up my own business because I’ve always strongly believed in supporting the hustle.

In my sector of retail the SBA classifies a small business as any business who totals less than $21.5M a year, which seems like a lot, but when you compare it to the billion dollar corporations, it’s nothing.

LetlerFit is DEFINITELY a small business! To celebrate those who are supporting the hustle today, we are giving away a FREE Fit Princess tank to anyone who purchases any of my fitness guides over $19.99 with code “SUPPORTHUSTLE” at checkout.

Step one choose your guide (s) over $19.99

Get LetlerFit in 30 days ebook (dragged)

Step two: Add your Fit Princess to your shopping cart

Step three: Enter code “SUPPORTHUSTLE” and watch how your $24.99 tank becomes free when you make the decision to step up your fitness game

Not sure which guide is right for you? leave a comment or email me! LetlerFit@gmail.com

Shop Small Now

Eat Pretty: A Book Review

Posted on November 17, 2017November 17, 2017 by LetlerFit

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!

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.

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

Have you watched any Netflix health docs lately?

Posted on July 17, 2017July 17, 2017 by LetlerFit

What the Health?, Forks Over Knives, Fed Up (personal fave), Food Matters, Vegucated, are just a few of the Netflix documentaries you can find on food. There are plenty more, but those are the ones I’ve seen recently. I must admit I have a love-hate relationship with most of them leaning more towards the hate than the love.

Here’s what I do love:

I love how they are bringing awareness to fruits and vegetables and how we need to increase the amount we are eating. The majority of us don’t even get half our recommended daily dosage.
I love how they shed light on the atrocities of the meat slaughtering industry, because regulations NEED to happen. The real animals are us humans, who choose not to find more humane ways to put down the meat that we do eat. Personally I am a vegetarian, I believe in doing my part, but I also do not believe everyone needs to go vegan. I’m a realist who believes it should be a personal choice as to whether or not someone decides to consume meat, and because I am a realist I know not everyone will remove or decrease the amount of meat in their diet, which is why more humane treatment of animals needs to be put in place.
I love that they shed light on the amount of garbage they are adding to meat, poultry, and farm raised fish.
I love how are they are raising awareness to the amount of added sugar the majority of us eat without realizing it
I love that they bring awareness to how food can help prevent more health issues than the pharmaceutical companies want you to believe. YOU NEED A BALANCE PEOPLE!

Here’s what I don’t like

How EXTREME and one-sided they are. The ones pushing people towards veganism more so than the ones warning people to stay away from wheat and sugar. At least the one’s I have seen about wheat frequently give the disclaimer that the negative effects of wheat more so impact the gluten intolerant. The documentaries about sugar also frequently express the need more consuming added sugar in moderation. However the ones that promote veganism, never once touch base on the idea of grass-fed or organic meat and poultry alternatives that are worth the investment due to significantly less pesticides, etc.
I do not like how they neglect to go over the differences between complete and incomplete proteins and how animal proteins are complete proteins where as plant based protein usually requires 2-3 different sources to reach the complete protein status.
I do not like how they neglect to mention that for athletes looking to get stronger, IGF1 only found in red meat is a legal and natural “steroid” in the sense that is helps our strength gains. I’m not saying you won’t get stronger if you only eat vegetarian or vegan because that is not the case. The gains can come faster though with the help of red meat, but I opt out of that natural boost.
I don’t like how they neglect to talk about the dirty dozen (aka the most contaminated fruits and vegetables) that everyone should prioritize as buying organic because of the amount of pesticides found in them.
- Peaches, Apples, Bell Peppers, Celery, Nectarines, Strawberries, Cherries, Pears, Grapes, Spinach, Lettuce, Potatoes
I don’t like how they do not touch on the subject of how easy it is to also be overweight and have health issues has a vegetarian or vegan. I personally know way too many overweight, anemic, or overall unhealthy vegetarians and vegans

Overall for people who do not have extremist personalities and tendencies I would recommend educating themselves with these documentaries, however also keeping in mind that there are 2 sides to every story. I wish they would make them with less of a bias. I believe they’d have more success reaching larger audiences if they did. I also believe they would make meat-eaters understand the POV of vegans and vice versa. We all know that vegan or meat eater that tries to make the other side feel like terrible people for choosing to eat or not eat meat. We need to educate people on both sides and THEN let people decide and respect their decisions! The lesson continues to be that everything in MODERATION is key!

Day 26: Fruit Lover? Who isn’t!

Posted on June 26, 2017 by LetlerFit

Fruits are definitely a lot more fun to eat as opposed to vegetables. They’re sweeter and have a better texture in my opinion.

Here are my top 10 ways I incorporate fruit into my diet:

Whole grain toast and peanut butter with sliced bananas for a pre-workout
mixed berries in my oatmeal with chia seeds
Freshly Squeezed Orange Juice (no sugar added and pulp still in the glass) with my breakfast or as a snack
In a fruit smoothie with mint leaves and herbalife wild berry or peach mango beverage drink mix
When my carbs are low for the day I love organic dried mango slices (be careful that the ONLY ingredient is mango
Whole grain crackers and peanut butter with sliced berries on top
Banana and Peanut Butter for a quick and fulfilling snack
As dessert with some drizzled cookie butter
I love putting lemon slices in my water whenever I’m tired of plain water
Dried fruit is a killer additive to homemade trail mix

For more ideas and recipes to incorporate fruits be sure to download snack like letler! The E-Book

Day 19: Share a Recipe with June Produce

Posted on June 19, 2017 by LetlerFit

Totally skipped yesterday. I chose to enjoy Father’s day and be more in the moment, which is a rare thing for me. I don’t usually unplug from client communication.

But today I am supposed to share a recipe using June produce, but I am not sure what’s specifically June produce, so here’s a recipe!

Antioxidant Toast
•Ingredients: 2 Slices of Ezekial Toast, 1 TBSP Salted Crunchy Peanut Butter, 1/2 banana, 2 Strawberries, Chia Seeds
•Directions:
1. Toast Bread Slices
2. Spread 1 TBSP of Peanut Butter
3. Slice up 🍓 and 🍌
4. Sprinkle 1 TSP of Chia Seeds
5. 54g Carbs, 10g Fat, 14g Pro

For another 25 snack recipes for only $2.99 download my snack like letler digital recipe book by clicking here

I chose to share this recipe as it is the most popular recipe from my @snacklikeletler recipe instagram that actually contains more lunch and dinner recipes than snacks. This recipe totaled up a whopping 769 likes and 22 comments as my newest page so that was pretty exciting! Click here to follow!