Protein Pumpkin Pancakes

nutrition Apr 12, 2017

Fall is in the air, and pumpkin is growing all around. I am making everything pumpkin!  So, it is no surprise I created a recipe for Pumpkin Panckes, with protein!  I love these for my mornings, and they are healthy and delicious! 

I hope you enjoy this recipe as much as I do!!

 Protein Pumpkin Pancakes

NLA for Her Whey Her Way Vanilla                  Eggs

Canned Pumpkin                                                Pumpkin Pie Spice

Baking Powder                                                    Coconut Spray

Gluten-free Pancake mix                                   Almond Milk or...

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Juicing 101

nutrition Apr 12, 2017

How many of you wonder what Juicing is really about?

What is the difference between using a juicer and a blender?  What are the benefits of juicing?  Blending and juicing are similar, but there are some differences that you should know.  I explain why I prefer juicing to blending in order to get my daily nutrients.  Also, I go over different types of fiber and how it is broken down in your body.  There are different ways to get your nutrients every day, and since getting enough veggies in your diet daily is very difficult for most people, eating them does not always have to be the only way.  

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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.

 

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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...

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Body Composition, My Personal Weight, and Measurements

Uncategorized Mar 08, 2017

I’m always surprised how often I get asked my height, weight, and measurements…

Ladies,

I cannot stress enough the importance of shifting your focus away from the scale and towards your overall body composition as you work towards your goals.

In this video I finally talk about my own personal body weight, measurements, and body composition. I discuss the difference between the weight on the scale and body composition.
Don’t be a slave to the scale, it means nothing! Work hard, enjoy and trust the process, take progress pictures, and love yourself!

 

Hope this is helpful and sheds light to a lot of you stressing over your weight. Let me know if you have any questions!

If you want my personal help getting and staying in YOUR best shape, Join me inside my Online Training Program

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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

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Motivation & Energy – (VIDEO)

Uncategorized Mar 08, 2017

How to get & stay motivated and have enough energy to workout!

Get 20% off your NLA for Her order of Uplift Preworkout with my discount code: “LAIS20”
http://nlaforher.com/products/sports_supplements/intra-workout_fuel/her_aminos

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Get Metabolic Part 2

workouts Mar 08, 2017

Blast through a plateau, re-energize your training and get results with Lais DeLeon’s GET METABOLIC Workouts presented by NLA For Her. Her High Intensity Resistance Training programs will amp up your intensity, challenge your strength & endurance and boost your metabolism (yes, we’re talking about the afterburn) to help you sculpt the lean & tight body you desire.

Today’s High Intensity Circuit hits the LEGS with compound movements and plyometrics. Watch the video for a demonstration of the workout and top tips from Lais.

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Chest & Shoulders Metabolic Circuit

workouts Mar 08, 2017

Source: http://www.fitnessrxwomen.com/training/print-go-workout/get-metabolic-part-1/

Blast through a plateau, re-energize your training and get results with Lais DeLeon’s GET METABOLIC Workouts presented by NLA For Her. Her High Intensity Resistance Training programs will amp up your intensity, challenge your strength & endurance and boost your metabolism (yes, we’re talking about the afterburn) to help you sculpt the lean & tight body you desire.

Today’s High Intensity Circuit hits the CHEST & SHOULDERS. Watch the video for a demonstration of the workout and top tips from Lais. Then, head to the gym with the handy PRINT & GO Workout chart below and get to work! Let’s do this!

 

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STRUCTURE YOUR TRAINING SCHEDULE, GLUTES, & FACIAL (VLOG)

fit blog workouts Mar 08, 2017

We all have trouble “making time” for our workouts. Here is my tricks for getting training done every week with a busy schedule. Need an extra push for those glutes? Here is a glute workout that will help build your butt. Being pampered is a always a plus. You need to remember to take care of yourself and your skin. Follow me through a facial treatment at Atomic Beauty Company.

Structuring Your Training Week:

Make a list of muscles and how often you like to train them.
I like to look at workouts at four different levels of intensity:Level 1- Recovery DayActive, but low intensity day.  Taking a hike or a light walk are two examples for a recovery day.
Level 2- Isolation of one muscle groupNo compound or heavy lifting
Level 3- Moderate to Heavy weightHIT under 15 minutes
Steady State Cardio
More than one muscle group
Rest between sets
Level 4- High IntensityHIT, Heavy compound lifts, Plyos
Short rest periods between sets
Ask yourself these questions each day to help determine...

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