weight loss

So Over Instafamous Trainers

Posted on February 19, 2019 by LetlerFit

Fitness stars posting wrong information?! Does that really happen….OH YES! And for whatever reason, the bigger the following, the faker the tan, the more shredded the abs, the more fit facts get screwed up. BE CAREFUL where you get your advice from, I seriously cannot stress it enough! Just because someone has abs and a million followers and claims to be a fitness professional doesn’t mean they know what they’re doing. You can be anything on the internet, ESPECIALLY if you know how to market.⠀
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And to those fitpos screwing up your fit facts….SHAME ON YOU! Make mistakes about stuff that has nothing to do about what you claim your profession to be, but don’t screw up on what you actually claim to know.⠀ typos i’ll let slide only because i’m the queen of typos 🤣

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.

Exercise and Disease Management

Posted on January 8, 2019January 8, 2019 by LetlerFit

Ever wonder what risk factors are actually connected to diseases? Well let’s take a look at obesity, physical inactivity, and low cardiovascular efficiency as they are 3 risk factors that can be avoided through exercise.⠀
-Obesity is linked to heart disease, hypertension, hyperlipidemia, atherosclerosis, arteriosclerosis, stroke, and diabetes⠀
-Physical inactivity is linked to all of the above except for stroke.⠀
-Low cardiovascular efficiency is linked to heart disease, hypertension, and stroke⠀

Get Moving in 2019!

Something in Your Body Keeping you From the Gym?

Posted on November 29, 2018 by LetlerFit

Have any of these problems, I have a possible solution!⠀
Hypertension-Go for weight loss and improved cardiovascular relationship⠀
Diabetes-Go For Weight Loss and Total Body Activity⠀
High Body Fat-Reduce body fat with exercise that has high caloric expenditure⠀
Low Back Pain-Improved Range of Motion, Improve Trunk:Hip Muscle Balance⠀
Muscle Imbalances- Target Strength Activity ⠀
Low Cardiovascular Fitness-Increase daily aerobic activity⠀
Muscle Weakness- Total Body Strengthening Activities⠀
Poor Flexibility-Increase Range of Motion in Deficient Areas⠀

Ditch The Tea Tox

Posted on November 13, 2018November 13, 2018 by LetlerFit

Who loves tea? I know I do. I drink green tea, ginger tea, black tea, oolong tea, peako (i think that’s how you spell it), but I don’t drink them to lose weight…. I drink them for their health benefits (I might do another post on this topic), but not necessarily for weight loss. Why? Weight loss comes down to calories in vs calories out, which is why detox teas are another scam.⠀
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You don’t drink tea and magically lose weight…You might magically lose weight because you’re cutting calories while you’re doing the tea tox. ⠀
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So if you’re buying teatoxes or teas because you’re looking for an easy way to lose weight…save your money. If you’re like me, keep drinking them for health benefits…just don’t add sugar, it defeats the purpose.⠀

Stop Looking For Short Cuts

Posted on October 18, 2018 by LetlerFit

I’m smiling in the featured image, but that smile turns upside down when people ask me about sweat creams to burn fat. BLEH.⠀
People love to pair them with their waist trainers, but really they’re just as a dumb as an invention…but at least sweat creams don’t harm you…they just make you waste your money. Sweat creams, fat burning creams, whatever you want to call them they do just that..they make you sweat….but what happens when you drink water while you’re exercising and after you finish….the sweat you lost gets replenished so you lose NO WEIGHT….if you do…you may be looking at dehydration.⠀
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Moral of this Blog: NO SHORTCUTS IN FITNESS…they’re probably going to harm your body or just cause you to waste your money.

You are your Biggest Excuse

Posted on April 17, 2018April 17, 2018 by LetlerFit

Last month I finally decided to stop using school (I never use work) as an excuse to not make it to the gym and get my workout in. You know what happened? The week I declared that, a million and one extra obstacles (i.e. a term paper, quizzes, an exam, 2 assignments) all popped up in one week! ⠀
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When you declare that you will no longer be using your specific excuse as an excuse isn’t it funny how all of the sudden that excuse is magnified whether it be extra school work, extra work hours, your kids getting sick, emergency vet bills, household appliances break, your car breaks down, whatever it is….extra obstacles are created. Making it easier for you to continue using it as an excuse, but this is where you need to dig deep and realize it’s life testing the commitment you made to yourself.⠀
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There will ALWAYS be something to make excuses for, your life can always get harder, but what separates the goal achievers from the wannabes are the ones who are conscious about the excuses they make and do NOT let them get in the way of your goals.⠀

What is EBP? Why is it important?

Posted on April 10, 2018 by LetlerFit

Let’s talk about Evidence Based Practice (EBP). What is it? EBP “is the conscientious, explicit and judicious use of current best evidence in making decisions about the care of the individual client. It means integrating individual clinical expertise with the best available external clinical evidence from systematic research.”⠀
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How does this pertain to fitness? Somewhere a long the line genetically gifted people who have no issues putting aside their moral beliefs for a nice pay check decided to say fuck EBP and go with whatever is going to make larger sums of money despite the harm it could potentially cause the people who fall for the gimmicks. I get it, business is business, but there really ought to be a line people are willing to not cross, ESPECIALLY when it comes to the human body. Whether you realize it or not exercise greatly affects our body, not just in our external physical appearance, but internally as well. You go to a doctor because they have a medical degree, you see a physical therapist because they have their DPT, so why do you go to a “personal trainer” who just has genetics going for them and doesn’t even have a CPT. Just because something works for that person does NOT mean it’s going to work for you. We are all DIFFERENT in our own ways, those differences should be tackled in a way that REAL science (fuck bro science) supports, in a way that’s not going to have you pulling muscles left and right, constantly feeling beat up, creating hormonal imbalances, and the list goes on. Next time you seek fitness advice, I challenge you to find out about their level of education about the human body and how it responds to exercise.⠀

2018 Goal Tracking

Posted on March 13, 2018March 13, 2018 by LetlerFit

Have you walked into a gym lately? Remember what it looked like on January 1st? I haven’t had to wait for a platform, a piece of equipment, or a machine to open in weeks! It’s a bittersweet feeling. Sweet because I’m human and i’m selfish. I hate waiting for what i want to use to be open and i hate fighting for machines. Bitter because the fitness professional in me knows it’s because most people have given upon their fitness resolution.

This blog is for the ones who are about to throw in the towel. If you are almost at your goal, snap out of the lazy funk you are ALMOST there! If your goal seems a bit farther away. Re-do the goal! Break it down. If you are 10 pounds away, 15, 20 etc. break it in half. Set a time goal. Healthy, sustainable weightless occurs at .5-2lbs per week. Knowing this, set a date for when you want to hit that goal. Most importantly, remember WHY you made that goal.

Sometimes we struggle, lose motivation, but knowing we are in the rut and making the conscious decision to get out of the rut makes all of the difference.

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!

New Year, No Bloat

Posted on January 8, 2018January 8, 2018 by LetlerFit

Last Monday was January 1st, however most people I know were still on holiday mode and officially started their “new years resolutions” today!

So if you started working towards those fitness goals today, feeling that holiday bloat, this post is for you! I for one went up exactly 8.8 lbs last month..oops! Already dropped 4.6, working on that last bit to get back to normal this week. How did I do this without cutting calories drastically?

I typically drink 1 gallon of water a day because that’s what my body asks for. During the holidays however, I felt myself getting dehydrated because I was barely hitting half a gallon of water a day. So this passed week I over did the water with 2 gallons every day. Flavored it with lemon because blehhh I need flavor in my life. Peed my life away, got re-energized, got rid of a lot of the bloat! This week I am back to my regular 1 gallon a day
I worked out!!
I cut out all the processed junk and ridiculous amounts of sugar. Basically went back to my whole foods, healthy diet. Overdosed on antioxidants (fruits and veggies galore).
I caught up on my sleep. Ironically, I didn’t get much rest during the holidays. Catching up on sleep helps reduce internal stress levels. When your body is less stressed it’s more inclined to get rid of weight.
Started my 21 Day Cleanse

Was the 8.8 lbs all fat? Definitely not! Last week the weight was honestly just bloat, water retention, backed up plumbing. The weight I tackle this week to get back to my normal weight is more than likely going to contain some fat, and therefore may not come off as quickly.

Good Luck with the post holiday de-bloating and remember I am always here to help you!