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Chandler | Flexible Nutrition & Strength Coach

@cor.lettsbfitt

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I help all or nothing gals find food freedom & feel strong AF in the gym 🔥
Strength. Flexible Nutrition. Mindset💫
📚Masters of Ex. Sci & CPT
👇GOODIES🍪

POSTS STORIES REELS TAGGED

Having a low appetie is pretty common and it can be from a few things...⬇️
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A low appetite can be because of past quick fix diets, high stress in life, certain medications 💊
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but a low appetite is not an excuse to not eat, in fact when you do eat it can help increase your appetite so it’s important to keep up with eating regularly throughout the day🔄
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Whenever my clients are struggling with low appetite, I encourage them to get creative with their meals! To have things that are easy to eat and that they enjoy - a lot of the time we think back to childhood, comfort foods and make some changes where they are still getting a pretty balanced meal
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Here are a few different meals that might help when you have a lower appetite! Save for a later day or send to a friend you know who struggles with this! 🫶🏼
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Teacher’s this right here is what’s screwing your fat loss goals…
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Getting home from school and eating everything in sight, leaving you feeling overly full and uncomfortable 😣
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Here are 5️⃣ tips that can help prevent these post work munchies from happening:
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1. Not having a rushed morning, plan ahead the night before and leave time for YOU in the morning 🧘🏻‍♀️
2. Eating a big balanced breakfast and drinking water before your coffee, now that your mornings aren’t rushed you can make and eat breakfast! 🍳☕️
3. (3 in one) Eat lunch, eat lunch mindfully, eat a balanced nutrient dense lunch (a second coffee and protein bar doesn’t count) 🌯
4. Stay hydrated throughout the day 🚰
5. Standing and moving around the room as much as you can throughout the day🧍‍♀️
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Tomorrow I have something special for you ladies (&gents) who work in a school. I know you guys deserve so much more respect, time, and money, but I want to help where I can. Turn on post notifications and keep an eye out for tomorrow's announcement! 🤭👀
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#teachers #summer #school #coach #fitnesscoach #fitness #healthy #healthcoach #gym #strength #girlswholift #lifestyle #mindset #strong

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Teachers and staff, how do you handle life when work is nuts and stressful? Does anything outside of your “normal” create major speed bumps on your track?😣
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You may have no time for the gym or tracking your food is all of a sudden an added stressor, so now what - you’re just gonna throw in the towel??? I hope not! 🙏🏻
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Whether you want to hear it or not, throwing in the towel is going to make you feel 1000x worse.
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Ask yourself this: “what do I need to do to help me feel my best during this time?” The answer isn’t doing nothing to help your health and wellness that’s for sure.
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Here’s the thing, humans thrive off of routine, but we are also highly adaptable...... so adapt :)
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Something is always better than nothing!!
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For example:
✨Adjust your 90 minute gym workout to a 20 min at home circuit or walk
✨Have your groceries delivered or invest in a meal prep service if prepping & tracking seems so far out of reach
✨Maybe just start by writing down a daily “what I get to do list” to practice gratitude
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Your routine can change, you might not like it - but a different, more attainable routine is going to give you something to focus on still. It’ll give you a purpose to keep going and take care of you in one way or another. Then slowly but surely you can start to add more in once you find your flow.
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Teacher’s and school staff I have something you *DON’T* want to miss, keep an eye out for something special coming on Wednesday 8/23 🤫😏
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#teachers #school #coach #nutrition #fitness #fit #gym #girlswholift #stress #routine #selfcare #mindset #journey #change #accountability #growth #strength #routine #tips #teacher

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ever have a lift on the schedule, but by the time you get home from work you have no energy to do anything???
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lot of teachers and school staff have come to me complaining that they can’t reach their goals because their job leaves them feeling exhausted by the time they get home…
(& I don’t blame them! I don’t know how these teachers do it tbh)
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But just because you’re a teacher or work in a school doesn’t mean you have to put your health & fitness goals off for 10 months!!
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here’s a few ways my teachers can get through the day without feeling drained af
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✅ having a consistent routine
✅ not rushing their morning
✅ eating lunch / eating lunch mindfully
✅ prepping and planning their week & food out in advanced
✅ having accountability
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teachers & staff I got something special coming your way next week 👀
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#fitness #fit #nutrition #coach #health #teachers #healthy #goals #summer #accountability #gym #growth #strength

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end of summer stress creeping in? teachers i’m looking at you 👀
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don’t know how you’re going to keep up with your habits & goals as summer comes to an end?
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if you’re stress levels are on the rise because you’re heading back to school… i got you
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you’re gonna want to start with this
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✅ take a deep breath. know that your routine can be different & adjusted without sacrificing your goals
✅ start low & slow - pick a low maintenance habit to focus on nail it in first before adding in any more habits
✅ give yourself grace while you find your flow
✅ get yourself a cute lil planner (& use it)
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don’t let back to school stress hold YOU back this year
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I got something special coming your way but if you’re curious🧐 DM #TEACHER and I’ll let you in on a little secret 🤫
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#fitness #fitnesscoach #healthcoach #healthy #health #fitness #fit #strength #summer #teachers #stressfree #growth

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CBF Coaching client update🤍
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This client came to me frustrated with the lack of results and lack of enjoyment she was getting from fad diets, understandably so!
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Her mind and body was itchinggg for a reverse diet, when we started she was under eating, experiencing frequent painful bloating, and experiencing afternoon crashes at work.
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We started with building a foundation of basic habits and got her eating more, which helped with the afternoon crashes and relieved some bloating (dairy was the main culprit ❌🐄).
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By giving her body the break it needed and starting to implement some strength training we can see the magic happening 🪄
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Aiming for progress, no perfect, always!!👏🏼
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If you’re stuck in the never ending cycle of being frustrated with your lack of results even when you feel like you’re doing everything right, it may be time to talk🤪🤍

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“I don’t care what the scale says I really just want to feel better and get stronger”

“I’m not tied to a number on the scale as long as I fit into my clothes more comfortably”

I’ve been hearing this more and more on calls with potential clients, and nothing gets me more fucking happy.

Going from what feels like just years ago when everyone and their mothers goal was to lose weight, get skinner, see the scale go down, to today, where so many men and women want to get stronger, feel more energized, fit better in their clothes, etc. is absolutely incredible.

And if you fall into this boat, it’s something to be proud about.

One of the most meaningful parts of my job is watching peoples mindset go from obsessing over the scale going down, to focusing on their performance in their training. And when their mindset shifts - something magical always happens.

Their body composition changes.

They become leaner, stronger.

They become more confident in their bodies.

They begin to love themselves and the life they’ve created.

((so come and join the fam @alltru_hp))) 🤘

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a lot of people don’t know this & if even if they do, they may not respect it🙃
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if you or you know someone who’s been trying to lose weight for YEARS and you just can’t❌😩
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you’ve tried every diet🥲
you’ve gone from one extreme to another aka cutting out all food then going ham for weeks or adding in all the exercise, then stopping 🥲
you have all or nothing mentality🥲
you restrict & binge frequently 🥲
you dictate your mood and possibly even self worth off of a scale # 🥲
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if this rings a bell🔔 then you must know a fat loss phase is earned after MONTHS of spending out of a calorie deficit and eating MORE, all while working on your mindset around food / exercise / self / realistic goals, etc…
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Yes. It takes time in the moment, but it’ll save you so much time in the long run cause you’ll be done with the yo-yo dieting and will be able to achieve your fat loss goals much easier, but most importantly they’ll last longer✅
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DM me a 🥸 if you’re tired of feeling stuck of the never ending dieting cycle and ready to make a sustainable change🫶🏼
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#health #training #fitfam #bodybuilding #firness #bodybuilding #fitnessmotivations #workout #fitnessjourney #love #lifestyle #instagood #follow #exercise #bhfyp

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The kiwi gang runs deep.

Team skin on or off? 👇

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I thought getting the iphone13 would make my photos better, but this looks like it was taken on a flip phone in 2007
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ANYWAY here’s my apartment leg day :) Which I’ve honestly been enjoying switching up my lifts. I haven’t touched a barbell in almost a month!!🫣😱
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This allows me to be more creative and take a break from heavy lifting, which I always say I’ll do, but then I don’t until I’m forced to lol
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*warm up ALWAYS* idc if your time is limited do something to warm up
1. SL Leg Press 3x15 each
2. Ecc. Heels Elev Narrow Goblet 3x12
3a. FFE KB Split Squat 3x10e
3b. DB RDL’s 3x12
4. Leg Ext Drop Set 3x8➡️x15
5. Walking Lunges: 50 each leg
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side note 📝 if you’re not utilizing tempos in your lifts and you’re trying to growww or get stronger, I suggest starting. Tempos can make huge differences in your results🤫
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save for a l8r day🫶🏼

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If you follow my story yesterday, you know👀😅
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Yes, I did see a post like this being promoted on a facebook group. Yes, I did say something (nicely I might add). Yes, I did get blocked🏴‍☠️
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The thought of all of these women commented and asking her “how?!??” and feeding her comments of “you look great!!💕👏🏼” hurts me.
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“fasting” for one to THREE days *for weight loss* is an ED. You are depriving yourself food. News flash ppl📸 if you don’t already know, we need food to survive, it’s not the enemy here. And since this post was targeting weight loss… 1️⃣- you CAN achieve weight loss and still eat food. 2️⃣- you can achieve weight loss and still eat the food you love!!🍪🍫🍷🍦🥞🥯
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I might add, this person did respond to me before blocking me. She said “that’s your opinion. I’m in pain if I eat everyday” 😰🫠 🚩🚩🚩🚩🚩🚩
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I truly hope she realizes this is unhealthy, gets the help she needs, and stops promoting this on social media influencing people who are struggling & frustrated to do something this extreme and damaging to the body.

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Lessons I’ve learned from my first ever bulk 👇

⚡️ Being in a surplus is just as, if not harder than being in a cut

⚡️If you miss a meal, you’re f*cked and better get ready to EAT UP

⚡️ Food is expensive

⚡️ If you focus on your body composition more than you do making strength gains in the gym, you’re most likely going to struggle mentally

⚡️ You will gain additional body fat, and hopefully a lot of it will go to your 🍑

⚡️ Your jiggy leg will get worse and you’ll become way more fidgety

⚡️ Your pants will fit and feel tighter

⚡️ You think about food less (and have less cravings)

⚡️ You become less creative with your food options and will just want to eat to eat

⚡️ You WILL get stronger - it will feel easier to get stronger and you’ll see your strength progress almost weekly

Gaining weight and watching your body change to a bigger version of yourself ain’t easy. But anytime something is hard, I know it’s for a good reason. In this sense, it’s helped me build more muscle, strength, and has given me a greater appreciation of my body and mind.

Now onto the next season …. 🤘

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