5 Simple Ways To Cut Out Junk Food

Like I’ve said in so many of my previous posts, I never like to take extreme sides as I’m an advocate for balance.  Junk food is something we need to cut down on, but don’t need to completely cut out.  Here are 5 simple way to cut out junk food that work for me and many of my clients.

  1. Do not buy junk foods at the grocery store.  Keep good food in the fridge and you only eat good food.
  2. Do not buy sodas, juices, etc.  at the grocery store.  We do not want to drink our calories while we are at home.  Replace those beverages with water!
  3. When you are eating out, choose between eating your calories or drinking your calories, but not both.  Doing this helps you to cut back on total empty calories consumes.
  4. Limit how many times you purchase a meal on the road or at a restaurant to 2x a week max
  5. MEAL PREP:  It doesn’t have to be complicated!  Most o my meal prepping for the week takes 60 minutes to do on a Sunday.  Not only does it save you money, but you are controlling what goes into your food.

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.

8 Things That You Should Be Teaching Your Children About Nutrition

While I do not currently have kids, I work with a lot of parents and I observe a lot of parents and what they teach their children about nutrition.  Before I begin, I get a lot of heat from people whenever I opine about pregnancy, infant nutrition, adolescent health and fitness.  The same way your male Dr. does not need to know what it feels like to be pregnant in order to help guide you through a healthy pregnancy, an exercise physiologist with an extensive back ground in academic nutrition (not jo shmo nutrition blogs) can help you establish healthy habits for you and your family.  There are 2 critical periods for when children establish the number and size of the adipocyte tissue (aka our fat tissue) in infancy and in adolescence.  The goal as a parent should be to do your best to keep the fat cell size to as small as possible and fat cell number to as little as possible. Here are 8 things parents should be doing in order to help set their children up for health success!  These are not my opinion, they are all backed by the sciences.

  1. In infancy, stick to infant ONLY foods!  No need to sneak an infant soda, friend food, lasagna, or processed sugar before 12 months!  While it may seem like they can handle it, inside their body react adversely
  2. In infancy, if you’re a parent who gives your baby anything that is not labeled for infants because you want to or that’s “how you grew up” (only science is now realizing the way you grew up has lead to a ridiculously obese population), please do NOT give your baby anything that has honey or corn syrup in it.  I see it all of the time and a little piece of my soul dies because you are potentially exposing your baby to something called botulism.  Botulism is a death sentence, if they contract it from honey or any food that has corn syrup because their organism cannot fight it off.
  3. Go as long as you can (goal 12 months) if you are able to breast feed.  Make the sacrifice because the immunological, health, cognitive, you name it benefits far surpass the benefits of formula.  Understand that formula is a first world commodity. In 3rd world countries it’s either you breast feed or the baby unfortunately passes.  Formula is meant to keep your baby nourished enough to where infant death is not an issue in case breast feeding does not happen.
  4. Moving away from infancy and into childhood, one of the biggest mistakes parents make, especially those in the hispanic community (It’s the anthropological studies saying it, not me!) is impose the “clear your plate” mentality.  We have something in our brains called the hypothalamus and it lets us know when we are hungry and when we are full.  The beautiful thing about children (and babies too) is that they have not fried it the way most adults do.  Meaning, their brain still tells them when they should stop eating before they get to a place of over eating.  The clear your plate mentality breeds obesity.  If your child doesn’t want to eat anymore, don’t force them to eat twice as much as they want.  Trust me, they won’t die of starvation.
  5. Don’t make dessert something they can have only if they eat their vegetables.  Find a way to make them enjoy their veggies without bribing them.  If they eat their veggies every day that would mean they get dessert everyday.
  6. Which, brings me to my next point, junk foods, processed sugars, fried foods, sodas, etc. are not foods we should keep at our children’s reach all of the time.  They do not know what nutrient density is, they only know that those foods taste yummier so without realizing it you are allowing them to build poor habits when you aren’t around.  In my house we bring ZERO of the aforementioned and I plan to keep it that way when we have kids.  We do this so that when we go out, it’s OKAY to have a fried shrimp or lava cake because it’s something that we do not eat every day at our home.
  7. This leads me to point number seven.  Teach kids about balance!  I’m not by any means saying forever forbid your kids from eating junk food.  What I am saying is make junk food 15-20% of their overall diet.  Fill the rest with a plethora of fruits, vegetables, whole grains, non-antiobiotic/steroid packed protein sources, nuts, seeds, and legumes.  Growing up chips and sodas were something my mom would save for when friends came over, the few times we went out to eat, or for the holidays.  I personally, love this approach because what do all of those events have in common?  They happen in a minority, meaning the majority of the time you are nourishing your child.
  8. Try to pack your child’s lunch.  It’s a great way of controlling what goes in to fuel their bodies and NEVER let them skip breakfast!  Myplate.gov has killer tools and articles to help you choose healthy lunches.  These plates also from mygov are GREAT to help YOU as a parent portion out each food group while teaching them at the same time what their plate should look like.
  9. Bonus:  Try to teach them how to make healthy choices and why it’s important.  If you are clueless, find a health professional who CAN!  When you understand why something needs to be done it’s easier to do it.

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 Tips For Making Your Shopping Trips Healthier

The grocery store is one of my favorite places, so many fresh produce and beautiful colors.  But it’s also one of the most complicated places for someone who is brand new to their journey.  Here are 6 tips for making your shopping trips healthier:

  1. Never go on an empty stomach:  We’ve all been there, but have you noticed that you spend more and put more junk into your cart when you go hungry?  Make it a point to have a meal before you head out to avoid over spending and overindulging.
  2. Read the Labels:  And by label I don’t mean the front of the package with all of the sneaky labels.  I mean the ingredients and nutrient content.
  3. Avoid the aisles:  Not all of the aisles, but most!   Why?  Your groceries should be 90% fresh produce, the aisles are ridded with boxed foods and junk.  You want the majority of your diet to be fresh WHOLE foods that rot relatively quickly.
  4. Start with produce:  When you begin to fill up your cart with whole foods, by the time you get to the grains and aisles, you already see a full cart and mentally think you’re almost done.
  5. Make a List:  Make a list of everything you need to buy!  It cuts time, cost, and random stowaways from making it to the cart.
  6. Go with a water bottle.  If by some reason you start to feel hungry, sipping on water can keep the hunger at bay and avoid those crazy items making it into your cart.

 

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.

8 Habits of Highly Healthy People

 

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

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.

8 Exercises To Ease You Into Working Out

Trying to go from couch potato to somewhat of an active person?  Assuming you have no injuries that may limit your capabilities to perform the following exercises.  Here are 8 basic exercises that are GREAT for beginners!

  1. Bench Squats:  Like a regular squat except you sit on a bench before coming back off.  It helps minimize a lot of the common errors people do not realize when they are performing a Squat off the bench.  You can add weight to a bench squat for increased difficulty.
  2. Reverse Lunges:  The reason I start everyone off with Reverse Lunges versus Forward lunges is because your knee is at a decreased risk of injury even if done incorrectly.
    IMG_9439
  3. Lateral Lunges:  Lateral Lunges are great for strengthening your postural muscle, the transverse abdominus, as well as all three muscles in your glutes, hamstrings, quads, and soleus.

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4. Bicep Curls:  Simple and very difficult to mess up

Bicep Curl

5. Military Press: Military Press target your upper pectoral muscles, deltoids, middle and lower trapezius, and your triceps

Shoulder Press

6. Walking: A great Beginner’s Cardio

7. Lateral Raise

Lateral Raise

8. Plank

IMG_9412

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 Reasons You Should Start Working Out Today

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.

  1. 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)
  2. 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.
  3. Strengthen your Immune System:  Regular aerobic exercise boosts your immune system
  4. 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.

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.

8 Ways To Work Out With Your Everyday Schedule

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

  1. 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
  2. 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.
  3. Go directly after work before getting home and settling down on the couch.
  4. 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.
  5. 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
  6. 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.
  7. 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
  8. 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.

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 Steps to Getting rid of Pesky Cellulite

Cellulite are fat deposits underneath the skin that typically are seen in our glutes and thighs.  For some in the stomach.  The good news is, you can reduce it naturally!

  1. Drink water!  Are you drinking enough water on a consistent basis?  Dehydrated skin tends to look lumpy and dehydrated.  Water helps to flush everything out and keep your skin looking healthy.
  2. How is your typical diet?  Is it high in fried foods and salt?  Clean it up!  The more fat that gets stored the more cellulite comes out.
  3. Weight training and building muscles helps reduce cellulite.  My 12 Week Booty By Letler program helps to get the job done!
  4. Celluloss:  is hands down my favorite weight loss enhancer.  No dangerous ingredients, all natural, and highly effective at targeting pesky cellulite.  Shop Here

All of these tips in unison (consistently too) will help to reduce or even completely get rid of the appearance of cellulite!

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 Fitness Books To Help You Get Past Your Fitness Hurdles

  1. 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!
  2. 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!
  3. 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!
  4. 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!

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.