CL Strength and Nutrition

🐾 Another Fit Tip with Pancake 🐾

#127 - Backwards Motivation

Motivation is the result of your work, not a precursor for it.

We tend to think it goes Motivation -> Action -> Results.

In reality it is Action -> Momentum -> Results -> Motivation. Taking action first creates motivation to keep going! 👊

Motivation is an emotion and just like any emotion, it is fleeting. To rely on it for our fitness means to rely on something very inconsistent.

✅ So take a tip from Pancake. Don’t feel bad or like something is wrong with you because you are unmotivated! Lacking motivation is not a fault. Motivation is far less important than the world (and our mind) portrays it.

🐕

This is it, today is the day, I'm going to finally get that body I've always wanted. And it's going to be done 110%!!

I am going to research and find the PERFECT plan. I look online...but uhh so many options. Should I do low carb, intermittent fasting, a cleanse, or maybe those miracle product$$$ from that "boss-babe" who's been dm'ing me out of the blue while also offering a great business opportunity? This is confusing... Check back on that later.

Hmmm, maybe I should just wait until things settle down this summer.

Thanksgiving is almost here... Maybe wait until after the holidays...

THIS is called "analysis paralysis."

And this can apply to anything in life, not just to fitness goals.

The best thing you can do is to just START. Something small, consistently. Most of us know the basics; eat more protein and less non-veggies, haha. Don't start next month, or Monday, but now. There will never be a perfect time to start. Figure it out as you go but start with even the smallest change.

Small changes take time to show results and even big ones can, BUT this doesn't mean it should not be done. After all, that time is just going to pass anyway! Keep being perfectly imperfect. 👌

🆑

Getting lean and fit is difficult so it must be complicated.

Diet gurus on podcasts and in books have convinced us this is true and that they have all the secrets (just buy their book 📗). In a funny twist, the "secret" has become that dropping body fat is actually pretty straightforward.

If you have the tools, support, and strategies then it's just a matter of executing it over and over, day in and day out. The fact that it is simple is a big part of what makes it difficult.

If you were told you had to dig a hole in the dirt 20 feet deep, you wouldn't really question the process; it's just a hole in the dirt. Easy. That is until someone hands you a shovel and says, "Here you go."

Simple doesn't equal easy. It's ok to ask for help. 💁‍♀️

There are two different mentalities when it comes to eating for a lean body goal.

Mentality 1️⃣. I will restrict my food until I lose the weight.
Mentality 2️⃣. I will be responsible with my food and change my habits.

Mentality 1 is that of a crash or serial dieter. They want to achieve weight loss as fast as possible with as little thought as possible. These people tend to cut out carbs, cut out sugar, cut out gluten, or try whatever diet is trending.

Mentality 2 is of those who lose weight and keep it off. Habits are the way to lasting weight loss.

If we lose the weight using restriction of food types or food groups, what happens when the diet is over? We dump those methods and go back to our old habits and the weight comes back. 😭

Our habits are what created our current body. If we do not change our habits, then even the best temporary result means nothing in the long run because our habits are what ultimately shape us. 🏃‍♂️

When we create new habits through a proper nutrition program, we must also maintain those new habits forever in order to maintain our new body. Because that is what got us there, that is will what keeps us there. This does not mean cut calories or be on a diet forever. It means things like:

-More meals from home
-Proper portions and more filling options
-Moving our body regularly
-Sleeping 7+ hours per night
-Being intentional and crafting our food environment

📈 Notice how these things ADD to you, instead of taking away. This is not restriction; it is just what being healthy looks like. 🌟

How to Not Gain Weight Over the Holidays

Notice I said how to not gain, rather than how to lose weight!

For most people I actually recommend against trying to actively lose weight during December, especially the last couple weeks.

It's a hectic time of year, there are many events and parties, and a whole lot of temptation! 🍪🍸🍰

Here are Pancake's holiday eating tips:

️1️⃣ We are likely not traveling and at parties every day for the holidays. That happens for maybe 5% of meals. So what happens the rest of the time? We still have to eat, so I recommend sticking to your good habits during these downtimes, then enjoy the parties when they come.

️2️⃣ For the events and travel employ mindfulness, portion control, and small efforts to find lower calorie or healthy-ish options when feasible. Avoid grazing. Fill up on lean meats and veggies first! If the event only has high calorie treats, then fill up beforehand or have a protein shake as this will cut cravings. Make every effort to not show up hungry to an event. If not feasible, then no stress is to be had.

️3️⃣ Make a simple plan prior to a party or event. Having no plan is not a good plan at all. Just like “I am not going to eat anything ‘bad’” is an even worse one. Allow yourself some treats or drinks and make it reasonable and easy to accomplish. This absolves guilt and leaves us feeling good both for not "failing" and for not overdoing it. Know yourself. If history says you normally eat 20 cookies at a given party, then make a plan to eat 10 cookies. Nobody wants 0 cookies. 😉

️4️⃣ Be active! This doesn’t mean we have to go crazy in the gym 7x a week (unless that's your thing). What I mean is go for a walk after a big meal rather than sitting down to watch TV. Go sledding, go snowshoeing or skiing, whatever it may be! Just get moving.

➡ So, take a tip from Pancake. Be reasonable, opt for lower cal options when feasible, and most importantly have a simple and easily achievable plan. This is not a time for guilt. It's a time for friends and family to enjoy the inseparable and age-old connection between food and community, happiness, and memories.

🐕 Happy Holidays from Pancake and Coach Coraleigh!

We all remember dating, right? Haha, well let me tell you why fitness is like marriage.

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. Just like you get fit and stay fit if you keep working on yourself, being kind to yourself, exercising, and eating well.

The other results in a dying relationship. One of complacency. Eventually your partner may walk away because you are no longer the person you were. Just like your fitness will walk away if you stop giving it the attention it deserves.

Fitness is a lifelong relationship that must be nurtured forever. If we take that mentality when losing weight instead of treating it like a one night stand, we'll be much happier in the long run. 🥰

“I'm a foodie, and have been to some of the best restaurants in the world. This Moroccan Style Spiced Beef is easily the equal of the best Moroccan food I've had anywhere.”

That is an actual review from a premade meal. Nope, it isn't one of those fancy $15 ones like Factor or Sunbasket. It's a frozen lean cuisine. Yes, LEAN CUISINE. 🍝

These are actually a great and inexpensive way to easily have lunch at work with zero prep, keep a stack of them in the freezer for emergencies like when you just realized you don't have any chicken and it's 9pm, etc. On their website you can select higher protein ones, higher rated ones, it's pretty cool! And many of them do actually taste really good!

Lean cuisine probably seems like a has-been with all the cool new food services out there now. But this shows the tools are available and have always been. Nearly all diets and diet products on the market are just rehashed stories with a few minor tweaks that probably don't matter. Tools and methods are obviously an important part of any project, but what truly counts is principles.

🟠 Methods - Macros, intermittent fasting, keto, low carb, low fat, high fat, vegan, clean eating, blah blah
🟠 Tools - Premade meals, nutrition plans, apps, protein bars, coaches
🟠 Principles - I'm not a person that drinks after work. I like my body to feel good by taking a walk. I bring my lunch to work.

Principles matter more than any method or tool, even more than Lean Cuisines! What tools can do, however, is help you stick to your principles. Forgot your lunch on the counter when you left for work? Lean cuisine from the freezer to save the day! :-D

-I am not sponsored by Lean Cuisine! lol

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25 Fun Facts about Coraleigh Jones (2023 edition)

1. Coraleigh recently celebrated her 45th birthday!
2. Coraleigh is originally from Canada, eh. She is now an American citizen!
3. Coraleigh's parents were hippie-ish and her name was created through numerology. ☮
4. Coraleigh has a French Bulldog named Pancake and Boston Terrier named Lucy. 🐕
5. Coraleigh loves working at the Humane Society with the dogs!
6. Coraleigh started CL Strength and Nutrition in 2014 and has personally coached somewhere between 500 and 1000 clients since then!
7. Coraleigh was a Network Engineer before CL Strength and Nutrition.
8. Coraleigh likes playing video games! Her current favorite is Genshin Impact. 🤓
9. Coraleigh's favorite TV show of all time is Star Trek: The Next Generation. She did not like Saved by the Bell.
10. Coraleigh is absolutely terrified of snakes. 😨🐍
11. Coraleigh's favorite dessert is Nanaimo Bars which are a Canadian specialty!
12. Coraleigh's favorite active hobby is riding her mountain bike. 🚵‍♀️
13. Coraleigh's first job as a teen was a dishwasher at Kelly O'Bryan's restaurant in Penticton, BC.
14. Coraleigh is 1/8 Canadian First Nations Cree.
15. Coraleigh can speak French (kinda, haha).
16. Coraleigh has lived in 18 different cities including short stints in Buenos Aires, Argentina and Hermopolis, Greece.
17. Coraleigh has traveled to 13 different countries. Her favorite was Costa Rica. 🌴
18. Coraleigh qualified to compete at a national bodybuilding competition after placing 2nd at a show in Vancouver in 2015. 🏆
19. Coraleigh's favorite exercise is deadlift.
20. Coraleigh's LEAST favorite exercise is running. 🤢
21. Coraleigh has Raynaud's syndrome and the ends of her fingers and toes have no circulation when cold.
22. Coraleigh has two crazy Roma tomato plants and has canned 21 quarts of tomatoes so far this year!
23. Coraleigh is part of a rare DNA haplogroup that mysteriously jumped from origins in the Middle East to Eastern Canada. 👽
24. Coraleigh's name is pronounced is Cora-lay.
25. Coraleigh loves encouraging her clients to go outside their comfort zone, and seeing them succeed. ♥

Working out at Home

Getting motivated to work out at home can be a lot harder than going to the gym.

So how can we adapt when things like wildfire smoke, kid's schedules, or a hectic day can make it necessary?

:::A few tips from Pancake:::

-Have a dedicated, non-cluttered, and bright space to exercise. If it's not there, create it! It doesn't have to be fancy, just make it clean and bright! 😎

-Schedule your workouts. Treat them the same as the gym. "Attend" your class at the same time. Form a routine. You had to do it when you first started working out at the gym too! You just forgot that it was hard to get started back then too.

-Be OK with not being ideal. Being consistent is far more important than doing ideal workouts with fancy equipment. Keep trying your best to make do with what you have.

-No, everything is not too easy without weights. There is always a way to make even bodyweight exercises tough. Check out YouTube for tons of great options to fit any time slot or equipment availability, I like MadFit!

-Use things around the house. Wine bottles for reverse fly. Propane tank for curls. A big rock wrapped in a towel for Romanian Deadlift. A bag of rice for single leg hip thrusts. Paper plates under the heels for hamstring curls. These are all things I've actually done! You can too. :-)

✅ Take a tip from Pancake. Things probably aren't going to be ideal, but if we keep showing up to our own "gym" then we'll continue reaping the amazing benefits of exercise. 💪

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Do you find yourself defending your can'ts?

🚷 I can't exercise because I have bad knees.
🚫 I can't lose weight because I'm too busy.
⛔ I can't cut back because I just love carbs too much.

The more we defend what we can't do, the more we ACTUALLY can't do.

When I begin working with a client and they start listing all their can'ts, I instead ask them what they CAN do. It really doesn't take much change to start if we make this simple shift in our thought process.

✅ I can actually lift weights without hurting my knees, I thought I had to run to lose weight.
✔ I can actually lose weight without spending any extra time by focusing on some specific habits and lifestyle changes.
🍞 I can actually still have food I love including lots of carbs and get leaner at the same time. (you know I love this one!)

Getting leaner or more fit doesn't have to be this giant confusing endeavor. Shift your mind and shift your life. 💪

Can low fat products help you lose weight or should they be avoided? 🤔

We've all seen the memes about how "low fat = chemical sh*tstorm" or "they just replace the fat with sugar."

So can low fat products help with our goals, or not?

➡️The statements above about chemicals and sugar are almost entirely untrue. What about lower fat beef, cheese, sausage, turkey pepperoni, salad dressing (check out Bolthouse), butter (whipped), milk, cream cheese, yogurt, and cuts of meat?

These are all very easy ways to save A LOT of calories with minimal or no difference in flavor! Nothing is added or changed in them except that they contain less fat.

If your goal is fat loss, LOWER FAT PRODUCTS CAN HELP!

The goal is not to remove fat from the diet. We all need fat in our diet. Nor is it to replace all your foods with low fat versions. However, there are many simple substitutions that can be made that can easily save hundreds of calories per day.

Rest assured that unless you are making a lot of deliberate choices to remove fat, you will still get plenty of fat in your diet.

So why do I recommend making some low fat or nonfat substitutions?

✔️ Fat is the most calorie dense macronutrient so if your diet is high in fat you actually get to eat less food volume. And when it comes to a weight loss diet, who doesn't want more food?! Even if your goal is to maintain they are great because MORE FOOD.

✖️ So what about those scary "chemicals." What chemicals exactly are in low fat cheese compared to regular cheese? Or beef? Or anything for that matter?

✖️ And what about sugar? I think you all know how I feel about sugar and how it is falsely solely blamed for the obesity epidemic. If a product is significantly lower calorie because it has some sugar in it instead of extra soybean oil then so what? Unless you are diabetic, it really should not matter.

🏁In short, yes, using low fat products can really help. Calories matter as the bottom line for fat loss, so just check the label. Small changes over time equal big results. 🙂

Credit to one of my fav fitness follows, , for this great infographic. By the way "mince" is ground beef, he's British. 😃

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 dark. Doing pushups with kids on your back. Setting alarms. Planning 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 apologize to these people. They may poke fun, try to sabotage, or try to bring you down a level, but you won't let it happen because you are preparing to fly. ✈