Morning Routine

fitblog 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.

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Food Prep- The Lais Method

fitblog nutrition Apr 12, 2017

How do you food prep? Most people think of piles of containers and perfectly portioned meals stacked in a fridge for a week.

Not my style, I do not like having meals sitting in my fridge all week.  I like prepping food, and having it ready for cooking my meals during the week. I still have all my veggies, protein, sauces, and fruit for the week, but all ready to make separately.  

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Healthy On-The-Go Snacks for Busy Girls

fitblog nutrition Apr 12, 2017

We all have days where we are on the run, and we need pick me ups throughout the day.  I want to share my easy go-to snacks that keep me running throughout my busy days.  I hope you get some good ideas and create your own to-go snacks to help you live a healthier lifestyle!



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Juicing 101

fitblog 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?

fitblog 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)

fitblog nutrition workouts 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.


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Body Composition, My Personal Weight, and Measurements

fitblog Mar 08, 2017

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


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)

fitblog 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″

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fitblog 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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Shoulder Workout and How to Eat While Dinning Out

fitblog nutrition workouts Mar 08, 2017

Hi girls! Who does not love a good shoulder workout?! You will find it here! Also, ever get frustrated when you and your friends go out and you don’t know what you can/should eat? Follow these tips and don’t worry about going out again!


Shoulder Workout:

Warm Up: No Rep Range

[2]{per side} Cable External Rotations

[2]{per side} Cable Front Raises

[2]{per side} Cable Lateral Raises

The Workout:

[4](8-12){increasing weight each set} DB Shoulder Press

[4](10-12) 6 Raise

[4](10-12) M&Ms

[4](10-12) Incline Y-Raise to T-Raise

[4](10-12) Seated Bent Over Reverse Flye

[10](30sec.) {30 sec. Work and 30 sec. Rest} Battle Rope


Healthy Dinning Out Tips:

Look up the Nutrition information of the restaurant before you go.
Don’t be afraid to make modifications.Substitute veggies for pasta
Order your food dry, with no butter or oils
Order dressing on the side
Plan ahead. Enter your food into your food tracker Before you go, and then plan your day around that...

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