nutrition

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!

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.

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

10 Pieces of Advice for Getting Over Your Biggest Fitness Hurdles

Posted on January 23, 2018 by LetlerFit

Have a huge fitness goal? i.e. losing 80 pounds? When you first set a fitness goal like that it’s pretty overwhelming, but try breaking it down in increments of 5-10 pounds! That not only sounds more doable, but mentally it’s more doable as well.
Are you a scale addict? Have someone in your house hide it from you and only give you access to it 1-2 times a month. It’ll give you a chance to focus on changes in the way your clothing fits due to measurements changes and not changes on a scale.
Baby Steps! If you are someone starting off from the very beginning setting a goal like working out an hour a day 6 times a week, may not be very realistic. Start with 2-3x a week for 30 minutes and work you way up?
Sugar addict? Quitting cold turkey doesn’t work for everyone. Focus on cutting back little by little each week.
hire a trainer! Accountability goes a LONG way! Plus, you are hopefully working out with someone who knows what they are doing so you should see accelerated results. If you need help, I coach people ALL OVER THE WORLD! Just click here!
Practice self-love. Instead of criticizing yourself and telling yourself what you are trying to change at the gym, focus on what you LOVE about yourself and let the rest take care of itself with your workouts.
Get a good night’s rest. Lack of sleep actually inhibits weight loss and increases chances of weight gain and bloating.
Restriction is the enemy, balance is your friend. Get out of the yo-yo fitness mentality and into a more balanced lifestyles.
Get yourself some cute workout clothes. Sometimes something as simple as a pair of leggings and a killer tank can motivate you to get your booty in the gym…at least it does for me. Shop LetlerFit Apparel
Stop thinking of fitness as a chore, no one likes chores, but begin thinking of it as a hobby! Everyone loves their hobbies.

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!

8 Amazing Spices To Give Your Favorite Foods A Low-Calorie Kick

Posted on November 1, 2017November 1, 2017 by LetlerFit

Eating healthy doesn’t have to be bland! It can actually be delicious! Seasoning also does not have to be bad, you can add herbs and spices to kick p the flavor and it adds only 1 or 2, sometimes even 0 calories! Not only do they provide added flavor at viturally no added calories, but they are all packed with vitamins and minerals aka your micronutrients.

Ginger
Cinnamon
Cayenne
Turmeric
Cilantro
Oregano
Cumin
Rosemary

7 Plant Based Foods That Help Promote Healthy Bones

Posted on October 26, 2017October 26, 2017 by LetlerFit

Research has found that diets rich in whole foods, specifically potassium, magnesium, vitamin D, high quality protein, and calcium make for healthier bones. With the plant based diet gaining more popularity I’d thought I’d share 7 foods that are great for healthy bones and vegan! Building strong bones doesn’t just come from milk and cheese!

Spinach
Fortified Cereal
Collard Greens
Bok Choy
Sweet Potato
Grape Fruit
Figs

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.

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.

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

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