Lais De Leon

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Фитнес и бикини модель
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Reppin' for my girl Michelle in this cute tank! Part of the proceeds (t-shirts, tanks & hoodies) go to Hire Heros to help Veterans, Active Military, and Spouses succeed during & after their service. Want one? Go to Represent.com/karatehottie
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It's time!! Time to enjoy outdoor workouts before it gets too hot and it's time to shred for summer! That means lots of sweaty intense workouts! Who's down to join me for operation summer shred? I'll be launching my new & improved program very soon and I'll be taking @nlaforher Shred Her (natural, low-stim fat burner) for the next 2-4 weeks depending on how quickly I cut. What do you do to get summer ready?
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Who's tried it?! What'd you think? At 76g of sugar, you can count me out!! Never been too into the fruity or colorful drinks from #Starbucks I'm a simple girl I'll stick to my usual cafe misto or latté.
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About last night...
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These days I gotta look & flex extra hard to find my abs. But hey they're still there! My diet and my training has been pretty darn relaxed so far this year, I eat & train what and when I feel like it. I can do this because: 1. I put in the time and effort to build quality muscle over YEARS of consistent lifting. 2. I actually enjoy lifting weights, cooking & eating healthily. So doing these things doesn't feel like a chore. I have a nice 80/20 balance between my fitness efforts/LIFE. 3. I get enough sleep and manage my stress. 4. I take QUALITY supplements. The only ones I'm taking now for leanness & muscle building are #heraminos #heraminoburner #hercla & #hercarnitine. Her Carnitine is on sale when you buy 2 this week ONLY. Get a total of 30% off when you use my code: LAIS20
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Sitting is the new smoking! You are designed to move! If you can move, don’t take this gift for granted… use it or lose it! - Effects of too much sitting: 🛑SLOWS FAT BURNING! Sitting shuts down enzymes (lipoprotein lipase) that break down fat. 🛑Shortens and deactivates muscles (shuts off your glutes!) 🛑Puts stress and wear on your spinal disks & ligaments 🛑Restricts blood flow. Poor circulation = varicose veins, swelling, blood clots... 🛑Limits the amount of oxygen you take in due to the shortening of your chest cavity = less space for your lungs to expand. 🛑Less oxygen in the blood = lower brain function (concentration & productivity) 🛑Excessive sitting has been linked to many diseases... - I’ve been experiencing some serious hip flexor tightness the last few months due to getting busier with work (a good thing) and sitting for longer periods of time each day (not so good.) I’ve been researching the sit-to-stand desk solutions and they are ridiculously expensive when I can easily move my laptop to a high counter top to work. Still considering investing in a nice one but I know a lot of you work at an office or don’t have the luxury of modifying your workspace drastically. Here’s a cool little stand I found on amazon. It’s just a DJ adjustable Tripod Laptop Stand and it was under $30 compared to $600-$2,000 sit-to-stand desk options on the market. You can get these in different heights so measure from the surface you’ll be placing it on to your eye level. - If you can’t stand while you work or in class, I suggest: Increase your activity level when not required to sit. (a 1 hour workout vs 8+ hours of sitting plus 8 hours laying while you sleep is not good enough!) Walk more, take the stairs, park further... Actively work on improving your posture while you do sit (no hunch-back and curved neck) Take a 5 minute break to stand/move/stretch every hour if possible. Swipe left to see some stretches you can do at your desk that have really helped me feel less tight and stiff. - TAG A FRIEND & Comment below if you agree!
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Happy Saturday from Kitty & I! ‍♀️ . . . Snapchat: lais_deleon
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Can't remember the last time I did cardio. But it's officially that time, to kick things up a notch for summer! [Watch my leg workout on Snapchat & IG Story.] Y'all know I always stay active and keep it healthy but I don't like over-doing the cardio. (to avoid muscle wasting & cuz I hate it ) I like to have it as an added tool when I want to get in my best shape. Needing all the help I can get so I'm back to taking my @nlaforher Thermo Energy Chews for fat burning energy ..................................... This week only!! Buy 2 #HerThermoEnergy Chews and get 30% off total using my code: LAIS20
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Germany!!! Team #NLAforHer will be at @fibopowerexpo today April 6-9th in Cologne, Germany! Unfortunately I won't be there but my beautiful teammates and amazing @nlaforher owners will be there! Go say hi and show them lots of love. They have tons of free supplements & goodies for you! Stop by the NLA booth E28 in hall 10.2 to try out our supplements and enjoy huge savings! #cologne #colognegermany #fibopower #fibo2017
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Finally catching up with @karatehottiemma for some girl talk! Filming it for my YouTube! Any questions you want us to answer? Comment below!
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Cheers! Y'all know I'm team Juice life, but lately I've been enjoying a few daily smoothies. Mostly because they are easier to make than juicing and I'm aiming for 7cups of green veggies per day! I've always been very focused on getting plenty of veggies in my diet but I'm aiming for even more now. The struggle/problem with most people and their smoothies is they end up consuming way more fruit sugar than they normally would if they weren't having the smoothie. And the point for me is to get more veggies, not fruits. Fruits are great, in moderation. Most people feel the need to make their smoothies super sweet/fruity to be bearable. Those sugars add up quickly though and if your goal is to stay lean it's definitely something to watch closely. Here are a few things I do to make my smoothies taste great while limiting sugar so I can get more veggies in! make sure no more than 10% of the ingredients come from fruits/sugar. stick to low sugar fruits like lemon, and berries. use an all natural no sugar sweetener if you must. add a flavored protein! my fav for smoothies is @nlaforher 'a blueberry muffin whey protein. experiment with different ingredients till you find your fav combinations. My 2 favs are: 1. Blueberry Muffin #herwhey, 1.5 cup kale, non-dairy milk, and 1 oz blueberries 2. 1 cup spinach, 1 cup kale, 3 tbs unsweetened coconut yogurt, coconut milk, & 2 oz strawberries.
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#BlueBerryBae Making the best protein blueberry yogurt of all time - 1 serving UNSWEETENED coconut yogurt - 1-2 scoops @nlaforher blueberry muffin - Fresh blueberries or your fav berries . #saltbae #saltbaechallenge
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🤷‍♀️
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it's officially spring, it's been consistently 70s & 80s and I couldn't be happier! Been getting my daily long walks in, and just started taking pre-workout again (@nlaforher #Uplift, of course) to step things up another notch. Summer here I come!
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Banded Side-Lying Clams for GLUTE strengthening & activation! SWIPE LEFT to see other exercises! - Our glutes have generally become weak due to our modern lifestyles. (Extended periods of sitting & general daily inactivity) Even if we walk or perform light/moderate exercise daily, the glutes are not always maximally activated. The glutes are only activated to HIGH levels of capacity when performing heavy & explosive movements like sprinting, jumping, hip thrusts, deadlifts, lunges, etc... (and only IF the glutes are trained to activate during these moves) Most people do not perform these types of activities on a regular basis. Failure to activate the glutes regularly & maximally can cause them to "shut off/down" (reducing the ability to voluntarily contract/activate glute muscles) and can create imbalances & compensatory movement patterns. . If your glutes are weak or shut-off, all the squats, deadlifts, and lunges in the world won't make them strong or help you build that booty you want because your body will rely on other (stronger more active) muscles to find the path of least resistance when performing these exercises. You've got to train your glutes to activate independently AND during bilateral movements. . A great way to start strengthening & teaching your glutes to fire when needed is by performing a series of body weight or low-load (banded or light ankle weights) activation drills REGULARLY. (3-5 times per week!)(can be done anytime whether or not you are doing a full leg/glute workout) . These my favorite exercises - easy to do anywhere & feel quickly. Do all for 2-4 sets of 10-20 reps . My workout videos: @laisdeleonfitness . Comment below if you want to see another series like this & any muscle group suggestions!
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Perfect Saturday is not complete till I hit the gym! Got my Amino Burner ready for BCAAs + Natural Fat Burning Energy @nlaforher - Snapchat: lais_deleon to see my workouts. Do you workout on Saturdays?
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Happy St. Patrick's Day! ️ So what do people do on St. Patty's day? green veggie smoothies & matcha green tea lattés right?
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Sunday Mornings like this! 🥞 🥓 ️ Blueberry Protein Pancakes with @nlaforher new Blueberry muffin flavor, eggs, and turkey bacon then going outside to enjoy this amazing weather!️ #HappyGirl
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#InternationalWomensDay I feel so blessed to be a woman at this day in age. [READ ] I am so incredibly grateful for the opportunities we have to thrive as women, that we didn’t have just a few short decades ago. - I feel empowered and confident to do and be anything I want. I don’t feel oppressed or held-down because I’m a woman. I honestly choose to view it as an amazing advantage in life. I truly believe there is no goal I couldn’t achieve if I really wanted to dedicate myself and WORK towards it. - I’m proud to be able to call myself a strong, confident, independent, hard-working, healthy, happy, successful, loving, empowered WOMAN! I’m thankful for the privilege to reach so many other amazing women, to be able to help and inspire them. To share my life, my struggles, and my answers with them. (No greater feeling!) - I have the right to learn, and I don’t take it for granted, so I’m always working on my self-improvement. I set goals, and I crush them. I set boundaries and standards and they are respected. I call the shots and make the decisions for MY life plan. I have designed my ideal life and I live it on my terms. …And I’m able to do all these wonderful things while honoring my gift: my natural feminine energy. ️ (I’m getting emotional as I write this…) I want this for you, sister!… I’m talking to YOU, ladies. - It starts with gratitude and self-love. Realize how truly blessed we are… For life, for health, for options, for equal-rights, & for our unique gifts and powers. For our ability to be ambitious and EXECUTE! We won’t get far by victimizing ourselves, hating our bodies, comparing ourselves, judging others, resenting our unique female experiences, assigning blame, etc… Together we can do extraordinary things… But we have to be willing to believe, to try, to do THE WORK, to come together, to fail, to learn, grow, succeed, and LOVE ourselves in the process. I love you! ️ - TAG A STRONG WOMAN!
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My current FAT BURNING stack & WHAT I DO TO STAY LEAN. [READ ] @nlaforher Her Carnitine, Her CLA, Her Thermo Energy Chews. I WALK DAILY (30-45 min) I Lift HEAVY weights I don't do hard bulking or ultra low calorie cutting/dieting/comp-prep cycles so my metabolism is healthy. I focus more on muscle building than fat loss and a low bf % is a natural by-product. I sleep enough & on a consistent schedule. (I cannot stress enough how important this is!) I do everything in my power to keep my stress levels LOW (also very important) I keep a balance of high and low intensity exercise. I make HORMONE BALANCE a priority! (A topic for another day) I have over half of my daily carb allowance between my pre & post workout meals. #earnyourcarbs 🥔🥖 I get 20 minutes of direct early morning sun exposure whenever possible. I prioritize protein & green vegetable intake. 🥗🥙🥒 - There's no magic trick ladies. The supplements I take are natural fat burners, & I still have to do the work. EVERY factor matters and contributes to your metabolic rate & hormonal balance which dictate how easily you're able to burn/store body fat. COMMENT & TAG a girl if you agree!
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A rare sight. Fun fact about me: heels make me MISERABLE. ️ I know this, so I usually avoid them but every few months "I forget" and think it'll be fun to "dress up" aka wear heels. A mistake I pay for, not only all night long, but for several days after. Someone please tell me I'm not alone! I see every other girl having a good ol' time looking cute and here I am crying in the corner... ‍♀️ I've tried every type of heel, platforms, thick heel, shorter heel, inserts, gel pads, a half size bigger or smaller, you name it! I still die. - Maybe there's something wrong with my feet? Beau says my feet are too flexible/soft/bendy for such inflexible shoes and of course he thinks heels in general are not the best idea but I don't think it shouldn't hurt this bad! - Anyone else feel my pain? Any suggestions if you also experience a lot of pain/discomfort from wearing heels? Or do you think I should just throw away all my heels so I don't get any more silly ideas? Help a girl out!
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Donkey Kicks, another GLUTE strengthening & activation exercise in my series. [READ] TAG A GIRL FRIEND! I've been doing a glute activation series here, go through my feed to see the others. . Our glutes have generally become weak due to our modern lifestyles. (Extended periods of sitting & general daily inactivity) Even if we walk or perform light/moderate exercise daily, the glutes are not always maximally activated. Failure to activate the glutes regularly & maximally can cause them to "shut off/down" (reducing the ability to voluntarily contract/activate glute muscles) and can create imbalances & compensatory movement patterns. . If your glutes are weak or shut-off, all the squats, deadlifts, & lunges in the world won't make them strong or help you build that booty you want because your body will rely on other (stronger more active) muscles to find the path of least resistance when performing these exercises. You have to train your glutes to activate independently AND during bilateral movements. . A great way to start strengthening & teaching your glutes to fire when needed is by performing a series of body weight or low-load (banded or light ankle weights) activation drills REGULARLY. (3-5 times per week!)(can be done anytime whether or not you are doing a full leg/glute workout) . Donkey Kicks 2-4 sets of 20 reps On all fours or knees & forearms (my preference) Keep the working leg's knee bent (90 degrees.) Before moving the leg activate (squeeze) the glute and initiate the motion at the glute. Follow through until your knee reaches hip level. These look simple enough but it's so easy to cheat especially if the glutes are weak or shut off. Play around with foot positioning/rotation to target different parts of the glutes. My workout videos: @laisdeleonfitness . These are just a few of the drills I do, comment below if you'd like to see the others I do to really make sure my glutes are active and firing!
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How do you refuel post workout?? @nlaforher Protein & carbs (rice cake) for me on this very busy Monday! Even though it varies from day to day depending on what I'm craving or how much time I have, I'm always very strategic about my pre & post workout nutrition. I created a whole FREE Pre & Post Workout Nutrition Guide for you if you want to know what you should be eating & taking to get the most out of your workouts! Click the link in my bio to get instant access to the Free Guide!
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Sharing my stretching routine for tight lower back, hips, & glutes on my snapchat story! username: lais_deleon Check it out and let me know below if you want to see more stretching routines!
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How to recover from muscle soreness [READ] TAG A FRIEND WHO NEEDS THIS! Delayed Onset Muscle Soreness seems to be one of the top concerns I get questions about when a new member starts one of my programs. I get it’s very uncomfortable if you’re not used to feeling that sore… but it’s normal to feel sore after starting a new program or trying a new training style. Your body is not used to the new stress. I know you may want to take a rest from the gym until you’re no longer sore but I assure you this is not the best thing to do. In my experience, I am even more sore if I skip a workout or remain seated/laying for too long. Stay active! This doesn’t mean you have to train the same muscle group. I would advise you avoid training the same muscles for at least 48 hours. (I structure all my programs with at least 48 hours between hitting the same muscle groups) Go for a brisk walk, warm up on cardio equipment ‍♀️ for 10-15 minutes before a workout, stretch after a workout and once more throughout the day, and foam roll (SMR). I promise you’ll feel so much better! . One of the most beneficial things you can do to help you recover quicker from a workout and reduce soreness would be to GET ENOUGH SLEEP! Major Key! . A few supplements that may help: -BCAAs (@nlaforher #heraminos) -L-Glutamine -Creatine -Fish Oil . You may want to try sauna or hot tub sessions... it works for some people. . I assure you, your muscles will adapt quickly to the new style of training and soon you’ll become like the rest of us weirdos who actually LOVE feeling sore the days following a workout, and you’ll wear it like a badge of honor! You may even be a bit bummed if you don’t feel sore. It’s not that soreness is the only indicator for a great training session, but you become accustomed to feeling sore after a solid workout that you start to expect it. Naturally though, soreness will decrease as you become more and more badass! LAISDELEONFITNESS.COM/ONLINE-TRAINING-PROGRAM . What helps you recover from intense soreness? I'd love your tips!
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HOME vs GYM Workouts? NEED YOUR INPUT! READ I've been doing more home workouts lately... something I've always struggled with at-home workouts: environment motivation, distraction, less intensity, the lack of equipment excuse, etc... I've always been a big advocate of just going to a gym to get it done because that's how I got on shape. But the idea of creating my own "home gym" space is becoming more and more appealing as a way to simplify my life. I feel like I've solved the motivation/environment problem (either first thing in the a.m after coffee or early afternoon with some good preworkout: @nlaforher #uplift and good music or workout motivation videos ) . I'd like to hear from those of you who do successfully workout from home regularly and effectively. What pieces of equipment are MUST-HAVES you actually use, and which are a waste of space and $$??? Which pieces do you WISH you had at home? Help a girl out! I don't want to get a bunch of unnecessary stuff! comment your thoughts!
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Playing with all the SMR tools at @dr.beauhightower's Practice. Anytime I post about Foam Rolling or using other SMR tools I always get questions about the purpose of these exercises... I'm on Snapchat (lais_deleon) and my IG Story with Beau demonstrating how to use each tool to release & deactivate the various muscles in the lower body. Check it out before it's gone forever! If you have any questions, feel free to ask! . Comment below if you'd like to see a demo on how to effectively release the various muscles in the UPPER body. If enough of you are interested I'll do another story on the upper body muscles.
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Made a new friend at #TaosSkiValley Let's just say Kitty was very suspicious of me when I got home. . #doglover #visittaos #taos #taosnm #nmtrue @skitaos @visittaos
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Good Morning!! ️ loving that the sun is coming up earlier each week because I think it's important to wake with the sunrise whenever possible. I don't know about you, but I struggle to get up before the sun rises... which typically means a later start to my day in the fall/winter. Love that we've even been getting a few warmer days so I've been able to go outside to enjoy some early morning sun exposure (the best time to do so for hormone balance, adequate melatonin production, regulating metabolism, and boosting your mood! ) 20 minutes of direct early morning exposure is an amazing way to start your day on a positive note. #HappyGirl . Talking about morning routines & habits on my snapchat (lais_deleon) & IG story! Watch before it's gone!!
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Single-Leg Glute Bridge for GLUTE strengthening & activation I'm doing a glute activation series here on IG go through my feed to see the other exercises. . Our glutes have generally become weak due to our modern lifestyles. (Extended periods of sitting & general daily inactivity) Even if we walk or perform light/moderate exercise daily, the glutes are not always maximally activated. The glutes are only activated to HIGH levels of capacity when performing heavy & explosive movements like sprinting, jumping, hip thrusts, deadlifts, lunges, etc... (and only IF the glutes are trained to activate during these moves) Most people do not perform these types of activities on a regular basis. Failure to activate the glutes regularly & maximally can cause them to "shut off/down" (reducing the ability to voluntarily contract/activate glute muscles) and can create imbalances & compensatory movement patterns. . If your glutes are weak or shut-off, all the squats, deadlifts, and lunges in the world won't make them strong or help you build that booty you want because your body will rely on other (stronger more active) muscles to find the path of least resistance when performing these exercises. You've got to train your glutes to activate independently AND during bilateral movements. . A great way to start strengthening & teaching your glutes to fire when needed is by performing a series of body weight or low-load (banded or light ankle weights) activation drills REGULARLY. (3-5 times per week!)(can be done anytime whether or not you are doing a full leg/glute workout) . Here's one of my favorites - easy to do anywhere & feel quickly. Single Leg Glute Bridge 2-4 sets of 10-20 rep Lying on your back one knee bent with foot on the ground. Other leg elevated off the ground Keeping the knee bent, squeeze the glute and push off of the heel on the ground. Be sure to squeeze/flex the glute hard at the top of the motion before returning to start position. My workout videos: @laisdeleonfitness . These are just a few of the drills I do. TAG A GIRL & comment below if you'd like to some of the others I do to really make sure my glutes are active and firing!
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Curious to know: do you prefer your veggies COOKED vs RAW? there's no wrong answer... My thoughts: . One of the first things to be added when on a new journey to get fit & healthy is more vegetables…usually in the form of salads & raw veggies snacking over unhealthy alternatives. This is great! . I can see both sides of the argument since Raw Food Diets have become more popular. Yes, the un-compromised enzymes in fresh raw produce can provide many health benefits, theres no doubt about that. But consider the amount of energy you are saving your body by consuming more cooked vegetables… Digestion works similarly to how cooking works, stomach acids affect food proteins like cooking them does but requires plenty of energy on your part. We are better able to extract nutrients from food once they are cooked and/or proper/completely digested. . Digestive problems are becoming common these days. So many of you have told me you’re experiencing bloating and other digestive issues that are affecting your quality of life. If you’re experiencing frequent bloating & digestive discomfort it’s likely your digestive system is over-worked. A weak digestive system struggles to properly absorb nutrients in the foods you eat. I can relate. I suffered with a lot of digestive issues for years until I learned about digestive health & was slowly able to heal my gut. My first step was to strengthen my digestive system by avoiding over-working it with too many raw foods. So my body can spend the saved energy on HEALING. . I am now able to eat raw vegetables and fruits as I please without digestive issues now that I’ve given my gut time to heal. I still generally prefer cooked food, I find it more satisfying and comforting. I generally prefer to juice (NOT BLEND/SMOOTHIE) my raw veggies to make them easier to digest. . The right balance is truly specific to the individual, the season/temperature, & your personal preference! Our bodies are more intuitive than we give them credit for. Often what we crave can be a sign for what we need most.