Coach CL's


- Tips, Science, and Inspiration -

Do you ever notice how fitness people on social media are super fit and/or ripped?  Yet they are doing some weird 100 rep butt exercise.

"Nobody builds an Instagram body by doing Instagram exercises." -Ben Bruno

They don't look that way because they do high rep donkey kicks, I can tell you that.  Many of the people you see on there are genetically gifted (especially when it comes to the IG booty models) and look that way in spite of their workout, not because of it.

Ladies (and gents), if you want that toned/muscular Instagram body, you gotta put in the work behind the scenes and that means at least some resistance training.  Don't be afraid to approach the free weights area of the gym.  This is where the magic happens!  ✨✨

There is no rewind button.  ⏪

This applies to a lot of areas of life and it is especially true for fat loss.

I frequently hear of guilt and even punishment that people will do to themselves because of some food they ate or what they did over the weekend.

That is no way to live!  What's done is done, we learn from it and move on.  We cannot go backwards.  And for that reason we should not look back except to learn, not to regret.

If you messed up yesterday, last weekend, last month, or even the last 5 years, there is no time travel.  So you gained a few pounds, want to know the best way to get rid of it?  Stop dwelling on the past, take action today, and don't look back.

"You can't go back and change the beginning, but you can...

Why you need to know about NEAT

Bear with me here... NEAT stands for Non-Exercise Activity Thermogenesis.  Simply put: it is all the movement we do that is not formal exercise like going to the gym.  It is chewing, standing, walking, holding posture, typing, bouncing your leg, etc.

So why does NEAT matter?

NEAT can make up a large portion of our daily caloric burn, in fact for most people it accounts for 2-3x the calorie burn of your time in the gym!  More importantly NEAT is one of the first places the body looks to conserve calories when you're trying to lose weight.  You know the feeling.  When you are on a diet, you may go to the gym and when you get home you just want to lay on the couch.  Where before you may have cleaned the house...

We all know exercise is good for us, but how good?  

Is it really that important to exercise?

This has actually been quantified and results are pretty shocking!  A great study in 1989 looked at over 13,000 people across 8 years to determine if being fit actually made a difference.  And how big of a difference.

➡ It was found that the rate of death from any cause in fit people was ~25% of that in unfit people.  That's a pretty stark contrast.  That means if you looked at 100 people that passed away during the 8 years of the study, 80 of those were unfit and 20 were fit.  That's more than a coin flip!

And this study accounted for "age, smoking habit, cholesterol level, systolic blood pressure, fasting blood glucose level, parent...

In my experience it is more difficult for smaller women to lose weight (and maintain).


Take a man that wants to lose weight that is 6'1 and 250 lbs, reduce his total calories by 20% and you have a 700 calorie deficit.  He can eat 2800 calories per day and still theoretically lose 1.4 lbs per week.

Take a woman that wants to lose weight that is 5'0 and 150 lbs, reduce her total calories by 20% and you have a 340 calorie deficit.  She must eat 1360 calories per day to lose only 0.7 lbs per week.  Yet they both have the same relative 20% calorie reduction.

That is less than half of what the man can eat and still lose weight.  Naturally, smaller women will eat less and become full faster.  But the problem arises with restaurant food, c...

We all remember dating, right? haha

When we first start seriously dating someone most people aim to impress. There are frequent and sometimes over the top nice gestures, extra effort, fancy dinners, flowers, or gifts. 💐💍🍝💌 I equate this to the fat loss phase of a body transformation. It's very exciting!

Then as time goes on maybe you get married. Years pass. Naturally we fall into comfort with our partner and all that beginning-of-the-relationship hoopla slows down. I equate this to keeping your body after losing weight.

Now this is where it gets tricky...

Your "relationship" can head one of two ways. 👆👇 You can continue to work on it. Or you can get complacent.

One results in a happy relationship that only gets stronger with time. Ju...

What's the point in losing weight if we can't keep it off?

I took this photo today. I work to stay within about 5 lbs of the same weight year round. About 12 years ago this was not the case and I was a yoyo and unhappily overweight (more on that in a later post). 😬

Losing weight is actually the easy part! 𝘔𝘰𝘴𝘵 𝘱𝘦𝘰𝘱𝘭𝘦 𝘩𝘢𝘷𝘦 𝘭𝘰𝘴𝘵 𝘴𝘪𝘨𝘯𝘪𝘧𝘪𝘤𝘢𝘯𝘵 𝘸𝘦𝘪𝘨𝘩𝘵 𝘪𝘯 𝘵𝘩𝘦𝘪𝘳 𝘭𝘪𝘧𝘦𝘵𝘪𝘮𝘦, but most of them also gain it back within a few years. The statistics are grim. ☠

🗝 This is why it is key that we truly enjoy our food choices and lifestyle even while losing weight. If we see it as a temporary fix, then chances are high it will not stick and we may need to rethink our choices.

Per research, here are 𝘁𝗼𝗽 𝘄𝗮𝘆...

We tend to think about the shorter term like more confidence wearing a bikini your upcoming beach vacation👙⛱ or fitting into those tight jeans👖 from 2 years ago, but there are longer term things too.  Improved health and energy, a longer life, more strength and higher quality of life into our older years, being able to keep up with kids and grandkids, etc.  Fitness can have massive implications! 🗻

Wearing a bikini is great and all, but living longer?!  There is no way to place a value on that!  With such great potential benefits what could possibly be holding us back?

Changing our ways sounds simple, it's just food, right?  Yet our 𝒑𝒍𝒆𝒂𝒔𝒖𝒓𝒂𝒃𝒍𝒆 𝒄𝒐𝒏𝒏𝒆𝒄𝒕𝒊𝒐𝒏 𝒕𝒐 𝒇𝒐𝒐𝒅 𝒊𝒔 𝒔𝒐 𝒑𝒐𝒘𝒆𝒓𝒇𝒖𝒍 that we are wil...

When investing, investors want to know the Return on Investment or ROI.

They may ask, what's the ROI for this rental house?
📈 If the ROI is 10% per year that means if you invest $100,000 you get $10,000 back each year.

But what is the ROI on fitness or weight loss coaching? 🤷‍♀️

Well what do you get in return...
🔹 Education rather than confusing search results from the internet.
🔹 Be confident in your food choices and have true relief from food fear like carbs and "toxins".
🔹 Better health and slow the process of aging.
🔹 Lead by example for your children and family.
🔹 Be strong and energized!
🔹 Feel confident in your skin and in your clothes (or lack thereof! haha)
🔹 Live a longer, healthier, and happier life.

So what is the ROI on...

Does losing sleep really affect fat loss?

A new study (1) found trying to lose weight when sleep deprived results in much less fat loss, even if you get "catch up" sleep on the weekends. 😴

The findings were significant. Participants slept 1 hour less than normal during the week then caught up with an additional hour of sleep each day on the weekends. This is a common schedule with many working Americans. It's not a huge amount of sleep lost, but this mild sleep deprivation led to the following:

🔹 Participants doing just the diet (not sleep deprived) lost about 5.4 pounds of body fat and 1.2 pounds of lean mass for a total 6.6 lbs of weight lost.
🔹 Participants doing the diet while also cutting 1 hour of sleep per weeknight lost the same 6....

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