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...

Continue Reading...

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! 

Continue Reading...

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!
xo

Continue Reading...

How to Track the Macros in a Serving of a Home-Cooked Meal

fit blog nutrition Apr 12, 2017

Do you get confused as to how you track your macros for a serving of a dish you make a large amount of?  I know it can be tricky, but with this video and MyFitnessPal, it will be easier than you know! Learn how to manually enter your own recipes into MyFitnessPal so you can track all your macros whether or not you make your own food, or eat out.

 

Lais's Mac and Cheese:

Creamy Chia Cheeze (Vegetable-based)

Coconut Milk (or your choice non-dairy milk)

Broccoli (organic is best)

Nutritional Yeast (optional)

Brown Rice Pasta

Colby Jack Cheese (optional)

 

Continue Reading...

Back & Bicep Workout and Healthy Fried Rice Recipe

fit blog recipes workouts Apr 12, 2017

We can't just train legs & glutes ladies! We need strong arms and backs to match!
I have my workout here for a strong back and biceps, along with some new snacks I have discovered.  Do not forget to fuel up for the holidays, without feeling the guilt.  I have included my recipe for Healthy Fried Rice.  Give it a try and tell me how you like it!

Workout:

[4] (Failure) Pull-ups 

[4] (10-12) Close grip Lat Pull Downs

[4] (12-15) Inlcine Curls + (10-12) Hammer Curls

[4] (12-15) E-Z Bar Bicep Curls + (10-12) Single Arm DB Row

 

Healthy Fried Rice:

Brussel Sprouts                        Celery

Bell Peppers                              Onion

White Rice                                 Garlic Powder

Chicken (pre-cooked)        ...

Continue Reading...

Life Update/Worst Travel Experience

fit blog nutrition Apr 12, 2017

Traveling for work is sometimes fun, but it can be taxing and not always a smooth ride.  However, I had fun shooting and doing my first podcast interview for Bodybuilding.com!  Check out the behind-the-scenes shots from what I was doing on my trip.  Shooting with bodybuilding.com is always great because I get to have help setting everything up, and yet I get to step out of my comfort zone too.  We all need to be challenged in order to grow as individuals, so this was a great experience!  I also included a new recipe for my One-Pan Cheesy Chicken "Casserole", try it out and tell me what you think!

 

One-Pan Cheesy Chicken "Casserole"

Chicken Broth (low sodium)          Sea Salt                                            

Zuchinni (pre-cut)                      ...

Continue Reading...

Morning Routine

fit blog Apr 12, 2017

I do not know about you, but I need a routine every day to keep me on track.  I love my morning routine because it gives me the chance to start my day off right, and strong!  What do you do daily to get ready for your day?  Here is what I do every morning to kick off my day of work, working out, and living a full life.

Continue Reading...

What's in My Gym Bag?

fit blog Apr 12, 2017

I Love my Fitmark Tote Gym Bag!  

This bag holds everything I need for my busy day, and my workouts.

Check out the essentials I keep in my gym bag.  See the products I use to frehsen up after gym workouts.  I am always working, so I keep my work tools with me all the time too! I keep snacks with me too, just in case my blood sugar drops, try some of them out.  Sneak a peak at what I tote around in my Gym Bag every day.

 

Continue Reading...

A Typical Day In My Life (VIDEO)

fit blog Mar 08, 2017

Hi everyone,

I’ve seen a lot of these “day in the life” type of videos on youtube and I always love them because they give us a glimpse as to who people are, how they do things, and they are just fun. I wanted to make a fun video for you guys and open up a bit. This video is not intended to be informative or particularly helpful even though I do talk about a few things I do that may or may not be helpful to some. But all in all, it is for fun! I got a few comments already that it was “not helpful at all” or “that I’m just showing off and not sharing anything informative” So I wanted to clarify that it wasn’t intended to be. I just wanted to do something a little fun for once and let you all into my life a little more.

I wanted to share my typical leg day because it’s my favorite day. Mostly because, I tend to have a cheat meal on leg day since it’s when I burn the most calories and need the most fuel.

Big...

Continue Reading...

Muscle Recovery – (VIDEO)

fit blog Mar 08, 2017

In this video I discuss the importance of Muscle Recovery for progress, ways to effectively recover, supplements to help recovery, how to avoid injuries and maximize your gains.

Get 20% off your order of NLA for Her Aminos using my discount code: “LAIS20″
Get NLAforHer Her Aminos

Continue Reading...
1 2