Is there really such a thing as bad food?

In a world where so many people think healthy means protein and veggies only because carbs (including fruit) are bad for you, I decided to dedicate this post for everyone who suffers from labeling foods as good or bad and those who follow restrictive diets.

Did you know that eating a diet that only consists of protein and vegetables can lead to health issues in a different, yet equally dangerous way as a diet consisting of processed foods, salt, and sugar?  Crazy, right?

For this post I wanted to tackle some of the foods most labeled as bad:

  1. Foods high in sodium always get labeled as bad because high salt intake has been linked to high blood pressure, heart attack, and stroke.  But did you know if you eat a few foods a week high in salt and the rest of your diet has adequate salt intake and you stay hydrated…those small spikes of ingested sodium WILL NOT MAKE YOU HAVE A HEART ATTACK
  2. Another food labeled as a diet “no no” for many is sugar.  But did you know that processed sugar (whole fruit is not processed sugar) once a week is NOT GOING TO GIVE YOU DIABETES.  Did you know that you can do “damage control” on that sugary cheat that is high in carbs and very low in fat by consuming is within 1 hour of an intense workout?  Not saying to eat it first and then punish yourself with exercise after, I’m saying if you want to go out for ice cream, donuts, or cookies and not see as much short term weight fluctuations enjoy them after you’ve worked out (again, don’t abuse this).
  3. Fried foods are oh so delicious but oh so restricted when people go on diets, but did you know that consuming 1 fried meal a week with multiple healthy whole meals, that bad food IS NOT GOING TO GIVE YOU HIGH CHOLESTEROL.
  4. Fiber is one of those diet worshipped foods.  But did you know that if you consume high fiber vegetables/foods post workout it can become a bad food?  You want fiber before or during the day not after a killer workout (messes with recovery-i’ll do a whole post on that some other time).

Moral of this blog: BALANCE and food timing is key!

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.

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Meatless Lunch Recipe

I know meatless January was a big trend in efforts of trying to get people to add more vegetables to their diet.  I personally am I vegetarian, I eat fish once a week, I eat cheese  (hate milk-don’t like the taste) a few times a month, and I eat eggs whenever I eat a cookie or cake.  The rest of the time my diet is actually plant based.  I chose to change my diet 5 years ago for moral reasons, not because one diet is healthier than the other because I believe a well balanced meat eater (aka one who eats their veggies and doesn’t consume processed meats at every meal) can be just as healthy as a well balanced vegan.

However because I am all about helping people add vegetables to their diet (believe it or not I hate veggies and I eat them because they’re good for me), I wanted to share this quick lunch recipe:

  • trader joe’s wild rice medley
  • peas
  • tomatoes
  • garlic
  • cilantro
  • oregano
  • celery salt
  • red bell pepper

I don’t track anything, so I can’t tell you the exact portions I used, but if you track your food you can definitely re-create this to your own portions

  1. boil rice, cilantro, and garlic- cook until ready
  2. in a separate pan add tomatoes, peas, and red bell peppers.  Saute with oregano and celery salt
  3. mix veggies into rice once the rice is ready
  4. serve & enjoy!

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.

6 Meals That Are Quick To Make And Healthy To Eat

Eating healthy doesn’t have to be difficult or time consuming.  Most of my personal meals I bulk prep them for about 6 meals each and the total prep for meal is about 15-30 minutes and I have lunch for 6 days!  Here are 6 Recipes, you can find more on my @SnackLikeLetler Instagram!  Also on my Snack Like Letler E-Book!

    1. •Ingredients: 2/3c Italian Couscous, 1 Quinoa Burger, 1 Mushroom, 1/4 Orange Bell Pepper, 1/4 Tomato, Parsley, Herbs de Provence, Bay Leaves, Salt, Garlic Seasoning, Cayenne Seasoning, Avocado Oil
      •Directions:
      1. Put Couscous into a pot, add Parsley, Herbs de provence, Bay Leaves, and salt to taste. Add 1.5c water and boilScreen Shot 2017-10-19 at 11.39.27 AM

2. While couscous is boiling turn oven to 350 degrees and bake quinoa burger for 10 min
3. In a separate pan sauté Bell Pepper, Mushroom, and tomato in avocado oil. Season with garlic and cayenne
4. Once couscous is ready mix in sautéed veggies
5. After veggies have been mixed in, break a part the quinoa burger and mix it into the couscous
6. Enjoy!!! This was my pre-workout meal

3. •Ingredients: 1 Salmon Fillet, 1c Quinoa & Brown Rice, 1/2 Tomato, 1/2 onion, Cayenne Seasoning, Garlic Seasoning, Cumin Seasoning, Salt, 1/2 TBSP Sesame Seeds
•Directions:
1. Pour 1/2c of Brown Rice & Quinoa into pot & add salt to taste before adding water and boilingScreen Shot 2017-10-19 at 11.42.58 AM2. Dice onion & tomato.
3. Season vegetables with cayenne & garlic
4. When brown rice & quinoa is ready mix in vegetables and pour in sesame seeds
5. Pre-heat oven to 350 degrees F
6. Season salmon with garlic, cayenne, & cumin
7. Cook in over 12 minutes
8. Serve with 1 Haas Avocado

4. •Ingredients: 2oz of Dry Edamame Pasta, 1/4 tomato, 1/4 onion, 1/4 orange bell pepper, 2/3c Broccoli, Cilantro to taste, salt to taste, Italian seasoning to taste, 4 Mushrooms, 1/2 Haas Avocado, lemon juicescreen-shot-2017-10-19-at-11-45-08-am.png•Directions:
1. Put Broccoli & Pasta to Boil add salt to taste
2. Dice tomato, onion, bell pepper, mushrooms and sauté in avocado or coconut oil
3. Season vegetables with italian seasoning, cilantro and lemon juice
4. Once the Pasta and Broccoli are ready, pour out the water and combine the vegetables
5. Serve with a side of 1/2 Haas Avocado

5.•Ingredients: 1/2 DicedTomato, 1/8 Diced Onion Onion, Cilantro to Taste, 1 Packet Lemon Pepper Tuna, 1/2 Squeezed Lemon, 1 Haas Avocado, 1/2 tbsp olive oil
•Directions:
1. Gut the avocado
2. Place all ingredients into a bowl
3. Mash & Mix
4.Stuff Avocados

screen-shot-2017-10-19-at-11-45-34-am.png

6.•Ingredients: 1/2 packet of Trader Joes Portobello Mushroom Ravioli, 2 TBSP Pesto Sauce, 1/2 tomato, 1/2 onion, 1/2c spinach, 1/2 TBSP Avocado Oil, 1/2 Haas Avocado •Directions:
1. Pour 1/2 TBSP avocado oil into pan
2. Add diced onion & tomatoes. Sauté
3. Add Ravioli & Mix
4. Add 2 TBSP Pesto Pasta
5. Mix Together
6. Add Spinach and continue to mix until spinach has mixed in well
7. Serve with 1/2 Haas Avocado

screen-shot-2017-10-19-at-11-49-07-am.png

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.

4 Diet Tips To Help You Stick With It Till The End

Tip #1: Get the word Diet out of your vocabulary.  Diets do not work, they are temporary and teach you nothing but restriction and misery.

Tip #2: Replace the word diet with LIFESTYLE change.  Healthy eating is for life.  It is not for 5 days so you can look good to impress your ex-boyfriend, or one month crash diet to fit in your halloween costume.  It’s for LIFE so that you not only reach your goals when you’re young, but so you aren’t miserable and prescription medicine filled when you’re older.

Tip #3:  No need for starting a healthy lifestyle cold turkey.  Love soda and fried foods and eat them on a daily/weekly basis.  Make your first goal to go 2 weeks without soda.  Then, once you reach that made your goal to go another 2 weeks without soda and 2 weeks without fried foods.  Start with baby changes…they go along way and you are more likely to keep those habits.

Tip #4:  Healthy food doesn’t have to taste bad or be complicated!  Find foods you love and get creative!  I have an entire instagram page dedicated to simple and quick recipes! click here to follow

Need a lifestyle coach?  I would LOVE to help you!  For my coaching click here

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.

My Challenges Help me more Than my Clients

I Run 3 challenges every year:

  1. A 90 Day New Year Kick Off Challenges with my Fitness Programs
  2. A 4 Week Gallon Challenge utilizing the Herbalife Nutrition Products
  3. a 6 Week Challenge Incorporating my Fitness Programs WITH the herbalife nutrition products

We are mid way through week 2 of 4, of my Gallon Challenge with my herbalife ladies and I am reminded daily about why these challenges benefit me more than everyone else.  I mean yes, I coach everyone personally and my accountability chat is a challenge favorite, but the one who truly sees motivation and gets inspired daily is me.

  • Seeing how everyone motivates each other is such a beautiful thing.  It really does show how people are inherently genuine and authentic.  Everyone wants everyone to do well and get used to this lifestyle change and establish a healthy balance.
  • I love getting recipe, snack, and meal ideas from all of the ladies
  • I stay in check with my own meal plan and exercise routine.  After all what kind of a coach and leader am I if I don’t get on my own goals.  For example I had been getting comfortable only making it to the gym 3 times, when I know I would personally benefit from 4-5 times per week on the program I’m on.  Seeing how one of my fit moms and a full time student who is also working full time (dejavu) made it to their 5 day goals the first week has pushed me to make sure I get my 5 days in as well!  Whenever I feel like overindulging, I think of all of my challengers learning how to establish their balance and learn to choose healthy 80% of the time, my desire to indulge dwindles.
  • Our weekly check ins add more fuel to my fire seeing how much progress everyone makes in just one week including my self is just a motivational bonus!
  • I am always grateful for those who choose me as their coach and allow me to guide them on their journey, but if only they knew they’re the ones that inspire me to keep going when I lose my own motivation.

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.

“Stay So Hungry, You Never Stop Eating.”™

Stay so hungry, you never stop eating is the LetlerFit motto.  It is a way of life, a way of being, a way of going after what you want.

Do you live the LetlerFit Way? Here are 5 characteristics of someone who does!

  1. You are passionate
  2. You love to bring value and contribution to other people’s lives
  3. You are a workaholic
  4. You are a goal digger:  Once you reach a goal, you immediately set a new one, because reaching one goal is never enough
  5. You wake up every morning ready to conquer the day

Do you live the LetlerFit way?  Never satisfy for anything less than extraordinary in life, relationships, with yourself, or in business.  Always “Stay so Hungry you never stop eating.”™

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.