Lais DeLeon 🇧🇷🇵🇦

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https://laisdeleon.plankk.com/challenge
Род занятий:
Фитнес и бикини модель
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#LAFITEXPO2019 @nlaforher Swipe for a discount ticket . Who’s going?! ‍♀️‍♂️
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A little update on how I’ve been doing with motivation & getting back on track... . The first week was rough I was so sore and everything felt so hard & too heavy. Preworkout defff helps! But I’m slowly seeing some good changes & getting my strength & endurance back up. It feels so good to be consistent again! . Supps I’m taking: NLA For Her Coupon Code: LAIS20 www.nlaforher.com
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Heard of #Januhairy ? . It’s a movement encouraging WOMEN to stop hair removal in January to fundraise & create awareness of pressure women feel to be hairless. . It’s an effort to de-stigmatize female body hair which is seen as unsanitary or masculine even though females grow body hair when they reach sexual maturity/adolescence. The movement questions “why it is unacceptable for women to have body hair but not for men - if we both grow it naturally?” . Those opposing hairy women argue that it’s simple grooming like teeth-brushing & women who don’t partake are lazy & unhygienic. The argument against this is hair removal can be painful, time consuming, expensive, & more unsanitary than not removing because of the cuts, open pores, ingrown hairs, folliculitis, & burns that men can avoid by opting out of hair removal without facing shame/disgust from society. Participants feel the unfair pressure placed on women perpetuates “gender inequality” & teaches women to change/alter their natural selves to be accepted. . . . MY THOUGHTS This so interesting & challenging! 🤯 . Maybe the reason for this social norm is because excess body hair IS a secondary male sex characteristic so perhaps the opposite subconsciously appears “more feminine” or not masculine? I don’t know..🤷‍♀️ To be fair, many women find male body & facial hair unattractive. . I don’t feel my hair removal is any more expensive, painful, or time consuming than any of my other routines. I don’t feel resentment & unfair pressure to be hairless. I’ve always enjoyed my shaved legs. ‍♀️ . Respectfully, I think (for the average American woman) not shaving for one of the coldest months of the year when she’s mostly covered is hardly a brave way to bring awareness. …but I appreciate the intention to provoke thought. It would be an interesting personal experiment. . For now, I won’t be discontinuing my hair removal practices. I WILL think twice & try to catch myself judging women with visible body hair. #notcool‍♀️ Other people’s body hair doesn’t affect my life in anyway. We are free to choose the traits & habits we desire - that’s awesome! . . . What do you think about #Januhairy ?
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Her Daily Digest helps me avoid post meal bloating & sluggishness by aiding in proper digestion & nutrient absorption. As I’m increasing my calorie intake to build muscle and maintain my weight, it has been so helpful. . Ingredients include digestive enzymes: Amylase, Glucoamylase, Lipase, Protease, Invertase, Maltase, Cellulase, Bromelain, Lactase, Papain... As well as fiber & prebiotic Fructooligosaccharides, and natural digestive aids: organic ginger root & black pepper extract. Coupon Code: LAIS20 saves you 20% at www.nlaforher.com
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Let’s talk nutrition... TAG SOMEONE WHO NEEDS FOOD PREP! . If you don’t prep & plan ahead it won’t happen! #facts When you leave your meals up to chance in the moment it’s so much easier to go for the easy, quick, convenient option... and that is rarely the healthiest choice. ‍♀️ . Everyone’s schedule & lifestyle is different so you have to find what works for you and what you could realistically stick to. . Personally I’m NOT a fan of meal prep in the traditional sense where you prepare ALL your meals for a full week in advance. By day 2 I’m over reheating & eating the same old food.🤢 I know plenty of people that love it and swear by it. It’s all about what will actually work for you! . I prefer a hybrid FOOD-PREP method I teach in my nutrition programs. • I prep ready to use ingredients so I can make a hot fresh meal when I’m craving it in minutes. This way I don’t feel restricted to what I prepped in the beginning of the week and it’s more enjoyable. • I also prep a few staple bulk foods I always like that keep & reheat well for when I’m pressed for time and can’t cook a whole meal. . This is what works for ME! I’d love to help you find what works for YOU in my New Year Challenge! . Tomorrow is the last day to join To register: tap link in my bio
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Getting started with supplements? Keep it simple! You don’t need a lot at first. . I recommend: - a protein supplement like #HerWhey to help you get more protein in your diet easily. - a preworkout like #Uplift or #UpliftMax for those days you don’t feel motivated or energized to workout. - a good daily multi-vitamin like #HerMulti . I get my fav supplements from www.nlaforher.com 20% off with code: LAIS20
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Just took my challenge "Before" Photos. This is defff not my favorite post lol but I'm doing it to hold ourselves accountable. . Every year lots of women join my challenges but only about 60% submit their starting photos. I never understood why... NOW I get why. It's not the most fun thing to do.... It's easier to avoid it. But ladies, it's so important! Don't cheat yourself out of tracking your progress and an amazing transformation! . Yes, it's a wake up call. No, I'm not at my best. I’m not at my best because I’m simply not doing the work, NOT because I don’t know how. That's hard to admit. I've been making poor food choices & skipping my workouts more often than not. . . Progress photos are my favorite way to track progress. It's easy to look at ourselves everyday and not notice the progress we're making because it happens slowly. When you avoid taking photos you cheat yourself out of seeing the progress you otherwise would not notice. . I personally need a wake up call every once in a while too, btw! Sometimes that's just as motivating, to get my butt back on track. . I want to be healthy. I want to be strong and fit. I want to make healthy food choices. I want to have energy. I want to like what I see in the mirror. I want to feel confident in shorts & crop tops or a swimsuit. And I want to do it all in a SUSTAINABLE way that doesn't feel miserable & restrictive. No crash diets and 2-a-days or excessive cardio! This means only ONE thing! I have to be consistent. Not perfect, just consistent. . . . Whether you want to build muscle, drop body fat, or BOTH through body recomposition, THIS challenge is the perfect way to get started! (Visit the link in my bio for more info.)
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What’s included? SWIPE for info about the New Year Challenge! You can start Monday. Sign-up link in my bio
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k snow was fun but can we skip to spring now? . Starting my New Year Challenge on Monday with big goals for spring! join the challenge - link in my bio
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Not gonna let a little snow keep me from hitting the gym! This girl has some goals to hit! Lol this is actually a lot of snow for where I live & I got snowed in the day before yesterday. . It’s a good thing I have a HOME program as well as a GYM version for my New Year Challenge! Watch my story for more info about it. . To join: tap the link in my bio
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New Year Challenge! Join me, we start Monday but I suggest you join before to get familiar with the app and go over your food prep guide for a head start! Tap the link in my bio to join!
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Do you need supplements to get results? Short answer: absolutely not! My long answer? There are many reasons why I choose to supplement even though I don’t technically need to.... . • Getting enough protein each day is difficult. The average woman in the U.S. weighs 168.5lbs if she aimed for the 1:1 ratio she’d have to eat 168grams of complete protein per day. That is not easy to do! A protein supplement makes it easier. . • Most don’t consume enough veggies & fruit to get the necessary micros for health. And most people would be surprised at how much a serving truly is (about one packed/full cup) Daily recommendation is 3-5 servings. Also, due to soil nutrient depletion, our fruits and vegetables are becoming less nutritious each year. Many medications, like contraceptives, for example can deplete various nutrients. A good multi-vitamin can help supplement a healthy diet. . • We are more stressed and sleep deprived than ever. Adequate sleep is essential for a balanced ideal hormone environment to burn fat & build muscle. I take a variety of natural herbs & plant extracts to naturally reduce stress and promote quality sleep. . • Pushing through tough workouts and lifting heavy weight is hard, sometimes I need an energy boost to get through them. . I could keep going but I think you get the point... you don’t NEED supplements but some may help... And I’ll gladly take all the help I can get! . Save 30% on my fav supplement today & tomorrow ONLY. Coupon code: LAIS30 www.nlaforher.com
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New or getting back into working out after time off? TRY THIS FULL-BODY WORKOUT! . I suggest you stick to full-body workouts for the first week or two instead of jumping into body part splits & trying to hit PRs in compound lifts. Why? When you haven’t been working out consistently and you start, you won’t have much strength & endurance to target one muscle group or focus on difficult lifts for a full workout. You’ll also get pretty sore after the first couple workouts. Full-body circuits will be the best use of your time when getting started. . The goal? Burn as many calories as possible while STIMULATING all muscle groups just enough. NOT to completely ANNIHILATE one or 2 muscle groups so much you’re sore for a whole week after just one workout. That’s discouraging, not motivating. ‍♀️ . Try this before we start the New Year Challenge MONDAY. Haven’t registered? Tap the link in my bio! . Warm-up 5-10 min LISS cardio (20) Band Hamstring Curls (6-8) Pull-Ups (band assist if needed) (15) KB Swings (8) Overhead Press (20) Walking Lunges (10) Close Grip Push-Ups (elevated if needed) (10) BB Bent Over Rows Beginners: x2-3rounds Advanced: x4rounds Cool Down 5-10 min LISS Cardio Stretch & Foam Roll! . @laisdeleonfitness
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New Year Jumpstart Challenge If you’re new to fitness or getting back into it after some time off, THIS IS THE CHALLENGE FOR YOU! . Swipe for details & tap the link in my bio to register. I’m so pumped! Let’s do this!
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Not your normal #TransformationTuesday On the right: 2017 at my leanest & “best shape” On the left: End of 2018 after months of “slacking” . In 2017 I did great with my fitness & nutrition. I ate healthy & exercised 90% of the time. My physique was one of my top priorities. Working out consistently & good nutrition was enjoyable and pretty easy. I was motivated most of the time and I rarely wanted to skip the gym. I was very happy and enjoyed my lifestyle. . In 2018 I didn’t do so great by my 2017 standards. I ate healthy & exercised mayyybe 50% of the time. My physique was definitely NOT my top priority. I struggled with motivation most of the time, and I almost always wanted to skip the gym. Missing workouts to go for a walk & ordering takeout was my favorite hobby lol. I was very happy and enjoyed my lifestyle. . Overall, I’m not mad at all about this transformation! I’ve learned with time to love my body in all seasons. I have no desire to be that lean or devote as much time, energy, and sacrifice to get to ANY physique goal. . *Keep in mind I’ve put in A LOT of work/time over the years building muscle, strength, & healthy habits, keeping my bf% down, learning how to lift safely & effectively. So of course one year at 50% is not going to completely undo all of that. . I learned a lot in 2018 about motivation, realistic expectations, sustainability, muscle memory, taking time off, and how stress and hormones affect your progress. Priorities change and that’s ok. . My fitness goal for 2019 is to find some balance around 70-80%. What does this mean? •Easing back into training this week and starting my New Year Challenge on Monday! •Working out about 4-5x per week instead of 6-7x. •Becoming more efficient with my workouts to spend less time in the gym. •Getting back into food prepping so I have healthy options but enjoying a more flexible diet. •More recovery work. More walking & activities I enjoy. More muscle. I am BEYOND excited to see how I progress with this new approach! . Want to try it with me? Enrollment into my NY Challenge is now open! (link in my bio & story)
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2018 was a great year for me… I launched my app. (Search “LAIS” in your App Store) ️I got engaged to my love & best friend. Grew my team & business. . But somehow I’m still fighting the urge to beat myself up about how much I DIDN’T get done. . It’s human nature… Could I have accomplished a lot more?? Yes, absolutely! But it would have come at the expense of my peace, happiness, mental health, and my values. I’ve learned a lot about myself and what I truly value this year. As much as I value success and achievement, I realized I value peace & my health a lot more. Remembering that at times when my instinct is to put insane pressure on myself on top of how easy it is to compare yourself to others on social media, is the hard part… . Lessons I learned in 2018... •I can’t do it all, it’s ok to get help. Having help has been a game changer! . •My perfectionism has held me back far too long. Done today is better than perfect “one day.” . •Hormones matter! As a woman, understanding our cycle and hormone changes through out the month is so important! It has helped me be more productive, manage my energy, become more confident and happy. . What I plan to work on in 2019... •I still struggle with planning & time management. I MUST find a system that works for me to fix this. . •I need to actually schedule my workouts, alone time, work hours, and social time. I’ve allowed too much flexibility in my schedule and it’s not efficient. . •I MUST minimize distractions. We don’t realize how much each text, notification, interruption, background noise, and social media affect our productivity in this digital world. . •I want to find new ways (other than lifting) to stay active that I’ll actually enjoy to keep things fun and interesting. . What about you?? Cheers to a new year! 🥂
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CONTEST We’ve all come together to say THANK YOU to our followers and sponsor a $2000 giveaway! . 1st Place - $1,000 CASH 2nd Place - $500 CASH 3rd Place - $500 gift card from @glamourbellaboutique 4rd Place - 1 story shoutout on each account you’ve followed . Participate: 1-. Follow all the accounts @publiaward follows!! . 2-. Like this post, comment ‘DONE’ and tag 2 friends . THATS IT! Make sure you follow all the accounts to win!! We check. Ends 10th January 2019 . Good Luck !
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Haven’t worked out in a 1 week! I’m starting to enjoy taking time off a little too much y’all!🤷‍♀️ Who else took some serious time off?? . I think I’m going to do a physique update before I start my New a Year Challenge (link in my bio) to hold myself accountable to get back on track! *nervoussss* I can defff see some changes in my physique after only a short time off. But that’s ok, I really needed this mental break and I’m excited to start a new program and get back on track soon. . I just finished creating the new year challenge workout plan, and now I’m working on the jumpstart guide so you have everything you need to get started. So Tell me... What info would be the most helpful for you??
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Wrapping gift cards like 🤷‍♀️ I failed at Christmas this year... I had big plans to bake, take photos with Santa, have a holiday party, send out Christmas cards, host family dinner, volunteer, donate, do a giveaway, & gift the most thoughtful gifts. Didn’t happen. Trying not to beat myself up about it and just be present and enjoy the holiday with my loved ones. . Merry Christmas Friends!
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Officially 1 week until Christmas! Are you ready for it? I’m not! All I want for Christmas is more time. Whyyy does this month always go by too fast? I should be Christmas gift shopping but instead I’m hibernating & hoping amazon prime has my back. Crowded stores stress me out. . Do you shop online or in stores? If you have any last minute gift ideas plz let me know!
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Oooh you don’t want to miss this one! Buy 1 Get 1 FREE ShredHer! + 20% of order total Use coupon code: LAIS20 www.nlaforher.com
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Holiday Party Look from: @hotmiamistyles Hope you’re having the happiest holidays! It’s all going to fast for me as usual! These “gifts” are fake btw lol just part of my decor. I haven’t even started gift shopping... plz tell me I’m not the only one! What are the hottest gifts this year?? Suggestions appreciated!
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Making sure no one’s around to see me limp out of my car the day after leg day like... BCAAs help me! . For the 3rd day of Holiday Deals @nlaforher has #HerAminos Buy 1 Get 1 FREE + 20% OFF! Use coupon code: LAIS20 at www.nlaforher.com
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Did you know @nlaforher is having a 12 Days of (crazy amazing) Deals?! . Today is Day 2: FREE 2lb Her Whey Pumpkin Pie Protein with purchase over $20! . 12 Days of Holiday Deals . Save an extra 20% off our whole store enter code: LAIS20 www.nlaforher.com Or swipe up on this story to shop today! #nlaforher
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Holiday Bliss I’m really enjoying the slower pace, the diet break, more rest days, and dedicating more time into improving other areas of my life. I definitely needed this time... . Still only hitting about 3 light workouts per week to maintain and following my App Holiday Plan. I’m already getting excited for my annual New Year Challenge to get back on track after this much needed mental break. . Signs you may need a break too: 1. Always tired. 2. Getting sick often. 3. Not enjoying activities you used to enjoy. 4. Tired but unable to sleep. 5. Dieting long term without breaks. 6. Anxiety around workouts & eating. 7. Constantly sore or developing injuries. . Take time to care for yourself, I’m finally learning the importance of this.
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FUN WITH PUSH-UPS Take your push-ups to the NEXT LEVEL with these 5 advanced push-up variations. . I remember one of my FIRST fitness goals was to be able to do 10 strict push-ups in a row. When I first started working out I was so skinny with no upper body strength. This was so frustrating to me. When I finally mastered push-ups I felt like such a badass! we’ve had at least 27 ladies master their push-ups for the first time this year with my training programs. Since I’m doing more home workouts lately I’m challenging myself with more difficult variations and you should to! TRY THESE! . 1️⃣Mt. Everest Climbers to Single Leg Push-Up Just a harder mountain climber variation + a more difficult push-up combo to increase your heart rate and challenge your stabilized muscles & strength. . 2️⃣ Dolphin Push-Ups These really challenge your core and target toot shoulders a bit more than standard push-ups. . 3️⃣ Superman to Spider-Man Push-Ups Talk about a badass full body exercise complex! This combo strengthens your back, glutes, & core, as well as challenging your upper body! . 4️⃣ Plank-Jack Push-Ups Another cardio killer that increases intensity to get your heart rate up! . 5️⃣ BodyWeight Tricep Extensions This one is not a push up but it’s a great drill to strengthen the triceps for more difficult moves like diamond or close grip push-ups. . ️‍♂️For more fitness videos: @laisdeleonfitness . Try my App: www.laisapp.com . TAG A BEAST & tell me which of these can you do now?
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As promised: my Uplift Max review. Sour Raz Sno cone is def my fav flavor And 1 scoop is enough for me! . I’ve always preferred sour flavors so keep that in mind. If you prefer sweet flavors you might love strawberry piña colada. . If you like doing 2+ scoops of uplift (original) or you’re used to more potent pre-workouts, you’ll dig this one. I’m pretty caffeine sensitive and I wouldn’t say this is too much but start at 1/2 or 1 scoop first. . Love the focus, pump, and endurance I felt throughout my workout with this supplement. I’ve been pretty open about my lack of “motivation” lately but this makes getting through my workout a little easier and a lot more enjoyable! Especially after a long day of filming or work when the last thing I want to do is workout. . Another home run for @nlaforher but we all already knew that. Have you tried it yet? What do you think?? www.nlaforher.com Code: LAIS20
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I’m no fashion expert. I live in gym clothes 90% of the time because: comfort. I don’t feel too confident putting together outfits with multiple pieces... I get overwhelmed that I’m doing it wrong. I find that sticking to neutral basics & matching sets makes life so much easier! This way I don’t have to think too hard about styling tops, bottoms, AND accessories. When investing in my wardrobe I usually go for sets like this top & skirt from @hotmiamistyles that’s will match with almost anything and I’ll have fun with my shoes, jacket, purse, and staple pieces. . Wearing: @hotmiamistyles Outfit linked in IG Stories
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TRY THIS and SAVE it for later Home workouts have been my jam lately! Here’s an upper body workout using bands (bands linked in my stories) . High Band Curls Face Pulls Lat Pull-Downs Triceps Press Downs Band Rows 4x12 I finished with a body-weight superset: Incline Pushups Bench Dips 3x10 . MY FITNESS VIDEO PAGE: @laisdeleonfitness . Supplements I take: www.nlaforher.com 20% off Coupon code: LAIS20 . . 🧘‍♀️Start my 12 week Home Program in my app www.laisapp.com
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Ok how adorable are they?! Now multiply that x 1000 and that’s how sweet they are! I’m one happy girl to have met these two beautiful souls. They are hard working, intelligent, supportive, so fun, & they have strong family/relationship values. @lovemelisamichelle @yvetteg23 My kind of women! #Friendgoals . Surround yourself with people who inspire you and share similar values. Your network matters. Tag your girlfriends! #goodvibesonly #pajamaparty #vsfs #victoriassecretfashionshow #vsfs2018 #vsangels #girlgang #friendshipgoals #photooftheday #fitness #fashion #beauty #christmastree #christmasdecor #arianagrande #thankyounext #thankunext #holidayparty #goals #femaleentrepreneurs #girlsnight
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What do you like to do for cardio?‍♀️ . I love walking outdoors, but it’s been cold out lately and I haven’t been walking as much. I don’t do cardio for weight loss or leanness so it’s easy to skip it when the weather sucks... I noticed the last few days I’ve been a grump and I’m positive it’s because I haven’t been getting my steps in. It’s been harder to push myself to do it indoors but I’m trying with the help of amino burner energy. Mood, mental health, & heart health are important, loves! When I take care of myself, every thing else I have to do is so much easier.
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We had to! #arianagrande new video #thankyounext had us reminiscing about every girl’s fav movie #meangirls With @lovemelisamichelle & @yvetteg23 . #jinglebellrock #sweetener #thankunext #friendgoals #onwednesdayswewearpink #reginageorge