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On a Mission to Empower Women into Fitness

Posted on February 27, 2018 by LetlerFit

Yesterday, I received a DM from a man on instagram who was offended that my bio stated on a mission to because he thinks my mission should be to empower both men and women. This inspired today’s post.

I was a little take back after I read the DM mostly because usually I get X rated unsolicited DM’s from thirsty, desperate men. This is definitely the first time I ever “offended” a male follower.

My mission is and always will be to empower women into fitness. Why? I am a woman, I enjoy working with women, and I am so over being sexualized (when my IG Feed is PG) by men. Why would I want to empower the gender that for the most part leaves my in disgust on IG by what gets sent to me, said to me, etc. In the past I have had several issues with men wanting to get coached by me and in the end, decide to do whatever they want because why take coaching from a woman (this is not a generalization because it does not happen all of the time) and that just pisses me off.

I believe women should be sticking together instead of tearing each other down. I see far too many women criticizing other women online, but why? What do you accomplish from that? I also believe women are under far greater pressure to fit a certain look in order to be considered attractive. By empowering other women into fitness, my goal is to also feel empowered by the body they were given, and to focus on becoming the best version of themselves without wanting to look like someone else.

I am always looking for women who are on the same mission to join my team of LetlerFit ambassadors. If you vibe with female empowerment and fitness I would LOVE to have you join the team!

Email me! LetlerFit@gmail.com subject line: Empowered Ambassador

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.

5 Unusual Places You Can Go To Get An Amazing Workout

Posted on October 30, 2017October 30, 2017 by LetlerFit

The gym is not the only place where you can go to get your days workout in! You can go to…

The Park: The benches and fences make some great make shift equipment
Living Room: Grab some dumbbells and/or resistance bands and get going!
Backyard: Great for a quick body weight workout! Do you have heavy planters? Throw them up for some overhead squats.
Bleachers/Stairs: They can turn into a real life stair master….and just like the stair master it can get real very quickly!
The beach: Walking, let alone running in the sand can be a major workout! Even swimming in the ocean.

Would love to know the most interesting places you all have worked out at!

6 Habits That Destroy Your Otherwise Healthy Lifestyle

Posted on October 23, 2017 by LetlerFit

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.

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

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

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

8 Habits of Highly Healthy People

Posted on September 15, 2017 by LetlerFit

At least 80% of their diet comes from whole foods
They read at least 1 hour a day with the goal of improving themselves
They don’t drink their calories–they enjoy concentrated sugar filled juices and alcohol in moderation
They workout at least 3 times a week or total 180 minutes a week of moderate exercise
They choose to eat healthy at least 80% of the time
They do NOT obsess over the number on the scale, but rather how they feel and how their clothes fits
They look at food and think “what nutrients am I being provided?” and not “How many calories is this?”
They Sleep at least 6 hours a night-no sleep, no results.

4 Reasons You Should Start Working Out Today

Posted on September 5, 2017September 5, 2017 by LetlerFit

As much as the current fitness industry would like you to believe, fitness is not about perfect quads, chiseled, abs, and overall shredded physique. Here are 4 Benefits that have absolutely nothing to do with you physique.

Reduce your risk of Coronary Heart Disease: Studies have found that not only does exercise help reduce your risk of CHD, but studies have found that in patients who have already suffered a stroke, physical activity was more effective than drug treatment. (Not saying toss the drugs, always consult with MD, but realize you should be exercising)
Improve your memory: Aerobic exercise boosts the size of your hippocampus (responsible for memory and learning). In women more so than man they have found that regular aerobic exercise decreases risk factor for dementia.
Strengthen your Immune System: Regular aerobic exercise boosts your immune system
Increase your life span: A study published in 2012 that contained 650,000 people found that 150 minutes total a week of moderate exercise, which is about 30 minutes of exercise 5 days a week could increase your life by 3.4 years.

8 Ways To Work Out With Your Everyday Schedule

Posted on September 4, 2017September 4, 2017 by LetlerFit

Life gets crazy. There’s school, work, kids, bills, and so many other unexpected occurrences that happen. At the end of the day it’s called life and we all live it, but the worst thing we can do is let life get the best of us and use life as an excuse to let yourself go. What is life without health? It sucks. You feel gross, you feel tired, you don’t function at full capacity. It’s time you put an end to letting life get in the way with these 8 tips

Get it out of the way in the early morning. Whether it’s 4am, 5am, or 6am. You get it out of the way and start your day feeling more energized than usual
Have a 1 hour lunch break? Eat a pre-workout snack before lunch, take 30 minutes of your lunch to get a quick workout in at the nearest park. Wipe yourself down and use the rest of the time to turn your lunch into a quick post workout meal. Not sure what to do? My Get LetlerFit in 30 Days program requires just yourself and all workouts are done in 30 minutes.
Go directly after work before getting home and settling down on the couch.
Workout at night if you’re a night owl like me, but just keep in mind this is one of the most difficult times to workout because you’re tired from the entire day, all you’re thinking about is your bed, and it’s really easy to let last minute things pop up and keep you from working out.
Get a knowledgeable Personal Trainer in person or online. When you make an appointment or have someone holding you accountable you tend to get it done. For online personalized training shoot me an email at LetlerFit@gmail.com
Find an accountability partner. I’ve said this numerous times throughout the existence of my blog. This is so important because when one person is dragging the other is the motivator.
Find something you enjoy. For me it’s weightlifting or HIIT. I look forward to my workouts, the ones that I dread tend to be the ones that get put on the back burner
Keep yourself accountable. Track your progress weekly, by weekly, or monthly! Take your measurements and pictures before work because once you start seeing progress a whole new load of motivation comes in.

4 Fitness Books To Help You Get Past Your Fitness Hurdles

Posted on August 31, 2017August 31, 2017 by LetlerFit

Get LetlerFit in 30 Days: 30 day high intensity interval training based at home program. It is for ALL fitness levels. There are picture and video demonstrations of ALL the movements and the only thing you need is yourself and something to step on occasionally. Less than a dollar per day!
Booty By Letler: 12 week booty program that can be done at home or at the gym. All you need is a set of dumbbells and a yoga mat! Reduce cellulite, create a firmer booty, increase size in your glutes, increase definition in your quads and hamstrings in one hour or less 2-3 times a week! Only $1.66 per week!
Upper Body Burn: 12 week program that can be down at home or at the gym! All you need is a set of dumbbells between 3-10 pounds and a set of resistance bands as well as the occasional yoga mat! This program can also be done in conjunction with the other program (ebook schedule is inside) only $1.66 per week!
Snack Like Letler: 25 different healthy snacks and clean cheat recipes! You will find, vegan, vegetarian, dairy free, gluten free, and meat eater friendly recipes! It is available internationally and can be downloaded on your computer, phone, or tablet! Every recipe contains full pictures of the final product and step by step instructions! For only $.11 per recipe!

13 Nutritional Swaps For People Trying To Live Healthier

Posted on August 30, 2017August 30, 2017 by LetlerFit

You don’t have to be miserable to be healthy, but you do have to make a little bit of effort!

Swap the bag of chips for an apple with salted peanut butter (make sure peanuts and salt are your only 2 ingredients) and then instead of low quality carbs and fats with slim to no micronutrients you’ll be getting high quality carbs, fats, proteins, AND micronutrients
Swap the juices for water…we get enough added sugar in our diets without even trying
Swap the fried foods for grilled
Have rice and potatoes with protein for lunch? Swap one of the carbs for a fresh salad
Do you add sugar to your fruit bowls? Swap the the sugar for a sprinkle of chia seeds
Swap smoothie shop smoothies for home made ones. Did you know most of those smoothie places just give you fake fruit juice and call it a day?
Swap your store bought protein bars for for some boiled eggs
Swap your diet sodas for regular sodas…don’t fall into marketing traps….but better yet swap all of the sodas for water
Swap the milk chocolate for dark chocolate
Swap your pudding for apple sauce (apples-maybe water too-should be the ONLY ingredient)
Swap the morning cereal for steel cut oats and berries
Swap the regular yogurt for Greek Yogurts with added probiotics
Swap your Starbucks Latte for some green tea (without adding sugar)