Coach CL's


- Tips, Science, and Inspiration -

Motivation is a fleeting emotion and not something you can just choose to have.  It's not something that we can buy.  It's not something that is hidden.

So why do we say we need to "find motivation" to eat well/exercise/get that project done/etc?  

Relying solely on motivation in order to get things done is not going to get you far.  Yes, sometimes we will feel motivated and that will make something like losing weight be easier in that moment.  It can make things exciting!  But as emotions do, this feeling will ebb and flow.

So why solely put your success at the whim of an emotion that isn't within our control?

The Greek poet Archilochus known for composing on the theme of emotions said, “We don't rise to the level of our expe...

▪"I messed up, I'll get back to it on Monday."
▪"I'm waiting for the right time, things are just hectic right now."
▪*Spends an hour looking up how many calories are in spices on Sunday night, then doesn't make lunch for the next day and has pizza instead*

These are all examples of perfectionism, but you can see how it's also procrastination. 𝐀𝐯𝐨𝐢𝐝 𝐭𝐡𝐢𝐬 𝐦𝐞𝐧𝐭𝐚𝐥𝐢𝐭𝐲 𝐚𝐭 𝐚𝐥𝐥 𝐜𝐨𝐬𝐭𝐬. It is destructive. We do not have to be 100% perfect. 70% beats 0%, 100% of the time. 💯

Life doesn't get easier nor does it slow down, you just get better at handling it.

Don't wait. Start now. Give yourself the grace to make mistakes, but never stop moving forward.

Take a $20 bill and place it on the table.

Now crunch it up into a ball, throw it on the floor, stomp it.

What is that $20 bill worth now?

Still $20.  Right?

Sometimes it can feel like life or other people have crumpled you up, threw you on the floor, and ground you into the dirt with their boot heel.  You may need to dust yourself off.  You may even have some scars.

But you never lose your worth.  fle

91,000 calories.

That sounds like a huge number.

I was just celebrating with a client that is down 26 lbs and I calculated that is 91,000 extra calories she didn't eat.  She obviously did not do that all at once, but rather it was several tiny decisions done each day over the last 16 weeks.  

On January 26th she chose to use a lower calorie dressing and saved 100 calories.  
On February 4th she chose to use a light spray of oil while making dinner instead of pouring it in which saved 200 calories.  
On January 9th she chose to skip the vending machine even though she was hungry and saved 200 calories.  
On Feburary 20th she chose to stop, think, and realize she was just bored and not actually hungry, drank tea, and saved 300 calories ove...

Shout out to all the bleary eyed, small business owners, goal chasers, and fitness gainers.  

To all those going to school, working night shifts, and hitting the gym at 5am or 9pm and everywhere in between.  Running in the cold.  Setting alarms.  Cooking meals for the week late Sunday night.  Making it happen.  Making it a priority.  Making it better for future you.

Remember WHY you are doing it and you can silence all those who pass judgement.  Remember that anyone who has already been through it would not judge you.  They would just give you a nod of understanding.

Only those living in fear of the unknown will criticize what you are doing because they have never been there themselves.  You don't have to apologi...

Something I hear a lot is, "I just need some more motivation and then I'll start ________(losing weight, exercising, etc)."

The problem is motivation doesn't equal consistency.  What we need to do is make a plan and set ourselves up in advance to be able to achieve that plan.

Things like keeping our trigger foods out of the house, scheduling workouts in our calendar or committing to a set time with a friend, and preparing our meals in advance.

A study performed in 2002 tested this idea with exercise.  Three groups of people were reviewed:  control, motivation, and planning.  The motivation group was found to have increased intentions to exercise!  But when it came down to it, they didn't exercise any more than the control group (who received...

I get a lot of inquiries for my programs, and many times people say they want to try it on their own first. And nearly every time I hear that, sometime down the road they still end up signing up. 📝

Why does this happen? 🤷‍♀️ Because they've already been doing it on their own all this time! They inquired with me for a reason.

Sometimes even afterwards people don't like to publicly admit they received my help to lose weight. 𝑻𝒉𝒆𝒓𝒆 𝒊𝒔 𝒕𝒉𝒊𝒔 𝒘𝒆𝒊𝒓𝒅 𝒔𝒕𝒊𝒈𝒎𝒂 𝒂𝒓𝒐𝒖𝒏𝒅 𝒘𝒆𝒊𝒈𝒉𝒕 𝒍𝒐𝒔𝒔 that because food is within our control, weight loss must be within our control. But it doesn't work as simply as that!

Food is intertwined with our survival instincts, emotions, social life, work life, happiness, and memories! It's complicated....

How do we know there’s no secret pill or shortcut to weight loss that actually works?

Because a massive company would already own it and be exploiting the hell out of it. 🏭 But that isn’t the case.

Fitness and weight loss is a multi-billion industry, and there are countless businesses and individual professionals out there.

How many small businesses or individuals are out there making cars, smart phones, or computers? Certainly not many and that is because a few huge companies have perfected the process and mass produce those products. 🚗💻📱

But true lasting weight loss isn’t something that can be mass produced and sold in a box. Sure they’ve tried, and probably made a lot of money from it (imo by being misleading 😒), but those products do...

Want to know the secret of the dramatic transformations I post every week? 🔐

It isn't skill or a high level of motivation.

It is grit: simply the act of not quitting. 💯

Outperforming others in this arena is a game of endurance and attrition.

Many times I see clients jump in with a goal of fat loss and they are gung-ho, ready to conquer the world like... yesterday!  They try to do extra workouts and want everything to be perfect down to the gram, until it isn't.  And when this happens it tends to suddenly go from 150% to 0%. 💥

I actually encourage these clients to slow down 🐢, to not be perfect, and pace themselves.  I remind them to avoid the all or nothing mentality because in my experience the "all" tends to happen a lot less tha...

Remember going to a new city (before we all had GPS phones)? 🗺

You stick around your neighborhood or hotel at first, but as you venture out further you’re bound to get lost. 😵

At the time it is stressful and frustrating, but later when you’re in the same area you remember you’ve been there before and all you need to do to get back to the freeway is take a couple right turns at the next block. 🚦

This is what the fat loss process is like.

When we first start out, we make mistakes and may get lost. But this forces us to learn how to handle difficult situations.

It may be frustrating at first, but if we remember what we did last time we learn what to do to prevent getting lost next time.

➡ Falling off track on your fat loss plan is not a fa...

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