diet

Is there really such a thing as bad food?

Posted on March 15, 2018March 15, 2018 by LetlerFit

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:

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
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).
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.
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.

Meatless Lunch Recipe

Posted on March 6, 2018March 6, 2018 by LetlerFit

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

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

LetlerFit Black Friday is HERE!

Posted on November 24, 2017November 24, 2017 by LetlerFit

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:

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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

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6 Meals That Are Quick To Make And Healthy To Eat

Posted on October 19, 2017 by LetlerFit

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 boil

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 boiling2. 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 juice•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

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

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

Posted on September 20, 2017 by LetlerFit

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

My Challenges Help me more Than my Clients

Posted on May 10, 2017May 10, 2017 by LetlerFit

I Run 3 challenges every year:

A 90 Day New Year Kick Off Challenges with my Fitness Programs
A 4 Week Gallon Challenge utilizing the Herbalife Nutrition Products
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.

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

Posted on March 27, 2017 by LetlerFit

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!

You are passionate
You love to bring value and contribution to other people’s lives
You are a workaholic
You are a goal digger: Once you reach a goal, you immediately set a new one, because reaching one goal is never enough
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.”™

Health = Success

Posted on March 20, 2017 by LetlerFit

This past weekend I attended the 10X Growth Conference put on by Grant Cardone. Aside from all of the information that was given to help with our sales and overall business, one thing that really stuck to me was said by one of the speakers, Lewis Howes. He said that one of the things we really had to focus on in order to reach our goals was our health. As a fitness coach, I view health as a necessity for quality of life, preventing diseases, etc. He did not even touch on that. His perspective was if you’re body is not functioning at 100%, you cannot produce at 100%.

I agree 100% I reflected on the times I got lazy, or was half assing things (aka being lazy) it had a direct correlation to my diet. I was off my game eating tons of artificial sugars, making poor choices, and naturally I felt lethargic. Not only did I feel lethargic, but I felt embarrassed from all of the weight gain, which kept me from promoting what I do. Where as the times i’m on fire my diet is clean, I’m eating energy yielding foods, and I feel good. That feeling gives me energy and motivation to keep going, expand, reach out to more people. Health really does equal wealth, not just for the usual reasons given by people.

Reflect on yourself for a second: Do you think your current health status is affecting your success levels, your drive, etc? Do something about it! I am more than 100% happy to help! Whether its through fitness or nutrition guidance, maybe even both! I’ve got your back! Shoot me an email! LetlerFit@gmail.com

Cellulite: What is it?

Posted on March 10, 2016March 10, 2016 by LetlerFit

Cellulite, many of us know about it, many of us see it on ourselves or other people, many of us try to get rid of while some succeed and some fail. Cellulite does not discriminate, teens and adults alike are susceptible to having it. Skinny individuals sometimes may even have more than what our horribly plastic society considers “fat” individuals.The bottom line…it’s NOT cute! so what exactly is it? Why does it form? How can we prevent it? Can we get rid of it?

cel·lu·lite

ˈselyəˌlīt/

noun

persistent subcutaneous fat causing dimpling of the skin, especially on women’s hips and thighs. Not in technical use.

Medical Terminology: adiposis edematosa, dermopanniculosis deformans, status protrusus cutis, and gynoid lipodystrophy

Street Terminology: cottage cheese skin and orange peel syndrome

Before I giving the down low on cellulite, I want to say something to the men: you TOO can fall victim to cellulite! It’s not just women (although we are more prone to getting it because put simply our bodies try to hold on to fat more than the male anatomy)! Cellulite can also form anywhere! Even though it is found mostly on the thighs and hips, it can form in the arms, stomach, back. Basically anywhere that can get “fat.”

Cellulite can be caused by the following:

Hormones
Genetics: Before moving on to the next cause I wanted to state that genetics may predispose you to the tendency of developing cellulite, BUT it does NOT mean you WILL get and it’s not something that can be prevented or go away.
Diet: over eating processed carbs, fats, salt, without enough fiber and water can cause a person to develop cellulite
Lifestyle: Those who smoke, the sedentary, and those who sit in one place for a long time (desk jobs) may be more likely to develop cellulite
Clothing: Wearing panties so tight that they restrict blood flow may actually contribute to cellulite development

Treatment: There are probably a million and one cosmetic treatments on the market that cost a pretty penny. So far from the case studies I have personally looked into, NONE of them have been scientifically proven to actually work. There are also topical scrubs (i.e. sugar scrubs, coffee scrubs, rubbing amino acids, etc) and although those are much less expensive, once again from what I have looked into, they are not backed by science. Anti cellulite creams? same thing! currently no medical research has been found to back up those claims. Below is a small excerpt from Scientific American about what the aforementioned actually does:

“Most all creams will only address the fat. So the Nivea [Good-Bye Cellulite Gel-Cream] and others with L-Carnitine transports fats into the [cells’] mitochondria to be used as energy. Caffeine creams will help by blocking the making of fats by the alpha receptors. Some creams have aminophylline, (a compound in some respiratory drugs) which, like caffeine, works by blocking the alpha receptors. In most creams, you find some way of targeting only the fat cells [and not addressing the connective tissue or circulation aspects of cellulite]. ”

So what does work? Exercise, water, proper diet. The goal is to decrease the size of your own individual fat cells.

Setting Realistic Goals

Posted on February 3, 2016 by LetlerFit

This topic was suggested to me by one of my clients. Totally wishing I would have thought to cover my opinions on his topic sooner, as I think setting realistic goals is key in anyone’s fitness journey.

Far too often I get emails from followers saying they want to drop 50-100 pounds ASAP. Wanting to lose 50-100 pounds is a great long term goal. Where I like to start is short term weekly goes. For example, why does someone need to lose that much weight? What habits did they create that made them gain so much excess weight? I am a huge follower of the baby steps principle. I absolutely HATE when “fitness and health professionals” put people on ridiculously restrictive diets. Sure they might restrict themselves for ,maybe a week but then it all hits the fans. Binging is what we want to AVOID as we should be trying to promote a lifestyle change. The other day I got an email from someone who was confused because they bought a nutrition program from someone and all it included was a “No No” list.

NoNo list example

Fit of all, almond milk and coconut milk aren’t even considered dairy!!! Avocado is GOOD for you. Nuts are GOOD for you. I could rant on and on about this No No list. How is this person even in business?! This is just not how you help someone establish a healthy lifestyle. Start with them, help them remove sodas, processed juices from their diet first by replacing it with water, then tackle the fried and switch it with grilled or bakes for example. But baby steps! Not that don’t eat this, don’t eat that nonsense. On a sidetone, PLEASE don’t send me an email saying that you bought someone else’s program, but want my free advice. Not happening. But anyways…

Set daily goals:

-Today I will have veggies at every meal.

-Today I will have my smoothie without added sugar

-Today I will have more water than usual

and those are just a few

Set Weekly Goals:

-This week I will lose .5-1 pound.

-This week I will only have 1 bag of chips

-This week I will only have whole grain carbs

-This week I will not eat fried foods

-This week I will go from exercising zero times a week to 1-2 times a week.

Get the picture? Baby steps lead to achieving Monthly Goals:

-This month I will lose 5-10 Pounds (everyones body is different and loses weight at different paces, the goal is to focus on healthy habits)

-This month I went from eating 30 bad meals, to 15 bad meals

-This month I hit my exercise goals

Which helps you meet your annual fitness goals.

If there is one take home phrase I would love for “baby steps” to stick with you. Don;y focus on bad decisions, focus on all of the good decisions.