About My Diet - How I Eat

nutrition Mar 10, 2018


"What do you think of ____ Diet?"

"Do you track macros?"

"How many calories do you have daily?"

My diet and exercise philosophy is the same: do what's enjoyable/sustainable long term.

There's more than ONE way to reach a goal.

What matters is results & compliance.

What can you realistically stick to?

I don't follow any specific diet or eating style. Although I'm not completely against it. There are some decent diets if you're the type that needs "rules". Rules don't work for me.

I'm not intentionally intermittently fasting but my first meal has been between 11am-1pm lately.

 My goal is to steadily continue building muscle while minimizing fat gains.


 I generally don't track macros or count calories long term. I have, I think it's important to know how to and I even offer a video training series available to my online training members on how to easily do this because it gives you so much insight into what the foods you eat consist of. 

But for my goals...

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January 2018 Physique Update

Uncategorized Mar 10, 2018

Here's my physique on Day 1 of my New Year Challenge.
I'll be tracking and sharing my progress with you here.

No flexing or posing, NOT my angles, no high waist leggings, or strategic lighting. Just me after some much needed rest, diet breaks, deloading, & some slacking over the previous 2 months! I had not had one consistent training week since before thanksgiving.   I was 2 meals per day during the holiday busyness, compared to when I'm consistent I average around 4-5.

About me:

I am a true ectomorph.

I am naturally lean & have difficulty building muscle.

I'm also 5'2" so it takes less muscle to make me look "muscular" than it would for a taller person.

I generally weigh between 115-120lbs

When I'm not consistent with training & nutrition I LOSE weight & look soft & flat.

It's taken me YEARS to build a small amount of muscle and I can lose a lot of it in just a week of inconsistency. It's tough to come to terms with but it's reality.


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The All-or-Nothing Mindset Is Holding You Back!

fit blog Mar 10, 2018

How's the year, your goals, and new year resolutions going?

Had a couple bad days? A few missed workouts? Some treat days?...Oh good, it's not just me! 

I have good news, that's totally ok! You can still reach ALL of your 2018 goals because guess what: You don't have to be perfect 100% of the time. 

You just have to master ONE skill: the art of picking up where you left off. That's it! Sounds simple, but understanding this was a HUGE game changer for me. Once I finally learned this, like truly grasped it, I was able to stop the vicious all-or-nothing cycle and finally make real progress on my goals.

Do you have the All-Or-Nothing mentality about your health & fitness or any other area in your life? 

I promise you this mindset is not helping you. But you can change it! Let's chat, watch this video I made for you...

So if you happen to get off track, if life happens (spoiler alert: life WILL happen, always does) just...

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How To Get Your Partner Into Fitness

fit blog Mar 10, 2018

Do you wish your significant other would be more into fitness like you? 
Wouldn't it be so much easier to eat healthy and make time for workouts if your partner were on board with the fit life?
Here are my tips on how to get your partner into fitness with you!


Do you have any strategies that worked for you and your partner? Share them below! We all need all the help we can get! 

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Lais Approved Emergency Fast Food Options

nutrition Mar 10, 2018

Here are just a few healthy fast food options I've been loving lately for those times when you have no other option but to grab something quick to eat.
We all have those emergency moments when life happens. Of course I'm not implying fast food is healthy or the best option. I believe cooking your own meals is the best nutrition choice. But let's face it, life WILL happen and there's nothing sustainable about a lifestyle that leaves no wiggle room or accounts for situations when conditions aren't perfect. Here's what I suggest:


What are some of your favorite healthy fast food options?
Did you enjoy this compilation? Let me know in the comments if you would like more suggestions like this!

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Fun Life Q & A with Lais DeLeon

fit blog Mar 10, 2018

Answering all your questions from my past jobs, to how I deal with social media bullies, my goals & bucket list, future plans and how to "big booty & small waist" like me!
Click HERE or the video thumbnail below to watch my  Q&A!

If you have more questions, comment them below!

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Savory Chicken & Veggies in Coconut Broth

nutrition Sep 23, 2017

This is a more lengthy & complex recipe. Still super easy to make but does require a bit of time. It took me approximately 45 minutes to make. This is a great recipe to make for guests, a special occasion, or when you have time to prep a bulk batch of this for meals for the week! Enjoy!

Click Play to watch how I make it [VIDEO]



  • CHICKEN (I suggest you get Organic Free Range Chicken if you do eat animal meat. I order and get all of my meat delivered from an amazing company that sources the highest quality chicken from small family farms who take pride in their animal's health, safety, and humane treatment to provide you with the highest nutritional value and health benefits. This chicken is NEVER treated with hormones or antibiotics.
  • 1/2 onion
  • 4-5 garlic cloves
  • 1 inch piece ginger
  • Any red chile or pepper you like
  • Handful cilantro
  • 1.5 tbsp sun-dried tomatoes
  • Garam Masala to taste (about 1tbsp)
  • Cumin to taste (about 1 tsp)
  • Coriander to taste (about 1tsp)
  • ...
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What's In My Fridge

nutrition Sep 22, 2017


Follow me on SNAPCHAT for more daily content from me!
Username: lais_deleon



Where I order all my meat delivered to my home

Where I get condiments, spices, dry packaged health food, etc

Self Draining Fresh Produce Keeper Containers

Glass Meal Prep Containers
Set of 3 sizes w/ lids
Rectangle set w/ locking lids

Beverage Can Holder w/ Lid

Dozen Egg Holder w/ lid

Cheese Container

Glass Milk Jars

Clear Organizing Tray

 Learn more of my methods! I'll be your online fitness coach! 

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Asian Ribeye Steak Recipe

nutrition Sep 21, 2017

I made this recipe LIVE with my friends on Instagram - Here's the video.
(recipe details below)


  1. The most important ingredient: GRASS FINISHED RIBEYE Steak. I order ALL my meat from HERE. I highly recommend you learn where your meat is coming from, what goes into it, and ensure all your beef is not only grass-fed, but GRASS FINISHED! (very important)... Or just shop where I do Click here to learn more.
  2. Salt & Pepper
  3. Chinese Five Spice
  4. Garlic Cloves
  5. Ginger
  6. Thai Chile
  7. Lime
  8. Fresh Cilantro


  1. Start with semi-dry, not too cold steaks. Season them with salt, pepper, and about a teaspoon of Chinese Five Spice per steak. (season to your taste)
  2. On an EXTRA HOT pan sear steak on both sides and cook to your desired temperature. I like Medium.
  3. Remove from pan and set aside to set.
  4. Grate or grind with pestle & mortar the fresh garlic, chile, ginger, and a bit of lime zest. Mix with olive oil, a conservative splash of soy sauce alternative, and the juice of a...
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Where I Order Meat

nutrition Sep 01, 2017

I get all my Grass-Fed Beef and Organic Free Range Chicken from an AMAZING company that has a relationship with some great small family farms. They source the meat and distribute it to people like me who care about meat safety, nutritional value, environmentally sustainable farming practices, and the humane treatment of animals but don't always have access to this quality locally or the time to research each cut of meat bought at a grocery store. I highly recommend doing this if you consume meat regularly and want to be more responsible about it. 
They also offer heritage breed pork!

Check out what I got this month and a quick review of my Meat Delivery Service ! If you're interested in trying something like this, click any of the blue links to learn more about the company and how you can order too.

Try it yourself! Get 15% off + FREE Bacon!


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