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)


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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!  Check out the behind-the-scenes shots from what I was doing on my trip.  Shooting with 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)                      ...

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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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nutrition Apr 12, 2017

I like making Sofrito to add to a lot of my favorite dishes.  It is simple to make, and the way I store it makes my life easier when making quick meals.  The ingredients are simple, yet flavorful.  Let me know how you like this tip!



Extra Virgin Olive Oil               Cilantro

Garlic (peeled)                          White Onions

Red Bell Pepper                       Pearl Onions

Green Onions

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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

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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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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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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Booty Workout + My Fav Meals (My FIRST VLOG)

nutrition workouts Mar 08, 2017

On my first time “vlogging” I share one of my fav breakfast recipes, some of the supplements I take, a strictly glute isolation workout, quick lunch idea, dinner with my bestie, & a giveaway that is already expired but subscribe to my YouTube channel for more giveaways.


The supplements I take & mention in the video:
Discount Code: LAIS20
Best Resistance Bands:
Discount Code: LAISDELEON

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