Calus Coaching LLC

Calus Coaching LLC Hey!

We're Jesse and Sarah Calus - Personal trainers and healthcare workers that help busy men and women transform their life by prioritizing sustainable health & fitness.

Anyone else struggle with a late night sweet tooth? Here are 7 things that can help:1. Make sure you’re getting enough ...
09/23/2024

Anyone else struggle with a late night sweet tooth? Here are 7 things that can help:

1. Make sure you’re getting enough protein during the day - aim for 1g/lb of bodyweight - if you weigh 200lbs, aim for 200g/day of protein. Protein helps keep you satiated and one of the major keys to healthy nutrition , no matter what your goals are.

2. Pickles… hear me out on this one. Eating something sour like pickles can help kill a late night sweet tooth. Try it!

3. Consider eating dinner a bit later. If you’re eating dinner early, you’ll likely get hungry before bed. It’s harder to remain disciplined when you’re tired near the end of the day. Set yourself up for success.

4. Use lower calorie alternatives - fruit, Greek yogurt and berries, sugar free pudding or even a diet soda can help satisfy that sweet tooth without a whole lot of excess calories.

5. Analyze your behaviors - if you find yourself getting a sweet tooth every night between 830-9 while you’re on the couch watching Netflix. Maybe consider changing that behavior or planning ahead for it.

6. Brush your teeth after your last meal - this can be a mental deterrent to sugar up your mouth late at night when a craving hits.

7. Drink a glass of water - being under hydrated can contribute to cravings and mimic hunger.

This is what it's all about!Some people want long-term accountability to reach specific goals. And some just need 3-6 m...
07/15/2024

This is what it's all about!

Some people want long-term accountability to reach specific goals. And some just need 3-6 months of coaching to build consistency and continue the journey on their own.

Joe was one of those guys. He was exercising occasionally, but struggling with motivation when he came to us for coaching.

Not only did he add a few pounds of lean muscle mass and get stronger, but he lost body fat and even completed a half-marathon.

It's amazing how much easier it is to build consistency with the help of a coach. We provide the plan, along with the accountability and encouragement to stick with it.

If you're struggling with motivation to get back in shape, let us help! Go fill out an interest form and lets talk!

https://form.jotform.com/241906576505158

07/13/2024

It’s a whole lot easier to stay on track when you make physical activity part of your every day life. No days off. It just becomes part of what you do.

07/11/2024

You have to start somewhere or you’ll forever be the person talking about it, rather than living it.

I get it, not everyone is ready to make big changes all at once. But you don’t have to. You can start small - focus on stacking small wins. Prove to yourself that you can do the small things consistently, then do a little more, then a little more.

07/02/2024

If you wouldn’t want your kids being in the same shape you are, do something about it. Keep that question front of mind. Use it as motivation!

Make family walks a thing. Stop drinking soda and alcohol. Cook healthier, high-protein meals at home. Get a step tracker and set a daily goal. Lift weights a few days per week. Drink more water. Choose healthier snacks.

Sometimes you need a reason bigger than yourself to make changes. Make your kids that reason. Every step in the right direction matters.

06/28/2024

Heat advisory’s all weekend here in middle TN - seemed fitting to give this reminder.

This is a simple way to start improving your health - drink more water. Aim for about a gallon per day. If you work outside, AC is broke in your car or engage in a lot of strenuous activity, you probably need even more.

Set a reminder in your phone, put a big glass on your nightstand, leave a cup where you’ll see it throughout the day - whatever gets it done for you.

Don’t underestimate how much better you can feel being properly hydrated.

Have questions? Leave a comment!

This was such a cool message to receive this morning from Brandon - a client I've been working with for over a year now....
06/27/2024

This was such a cool message to receive this morning from Brandon - a client I've been working with for over a year now.

He had been active with working out in the past, but fell out of it and wanted a coach to help him lose the fat he had put on, feel better and improve his mobility.

When we first started, it was a struggle for him - super busy guy and travels a lot for work. There were a lot of challenges to navigate! But that's the great thing about hiring a coach... that's what we do.

Here we are over a year later - he's still super busy, still travelling a ton for work, but STILL MAKING IT HAPPEN. And understanding the value of putting in the work, even on the hard days.

What’s your go-to BBQ chicken recipe?!Here’s one of our favorite SIMPLE dinners! PLUS, my hamburger bun hack ⬇️In the cr...
06/20/2024

What’s your go-to BBQ chicken recipe?!Here’s one of our favorite SIMPLE dinners! PLUS, my hamburger bun hack ⬇️
In the crockpot:
•Chicken breasts, your favorite BBQ sauce and I like to add this Woodfired garlic.
•Cook low and slow. Shred and serve with green veggies of some sort, keto buns or regular buns, depending on your individual calorie needs!

🍔Hamburger bun hack: if you “scoop” out the bread in the center of your top bun (see comments for a photo!) you decrease the calories a bit, but you also have more room to pile on your BBQ chicken!

Thanks to everyone who has been sharing our page! For anyone that's new here - we're Jesse and Sarah Calus - certified ...
06/19/2024

Thanks to everyone who has been sharing our page! For anyone that's new here - we're Jesse and Sarah Calus - certified personal trainers and healthcare workers.

We work with a limited number of clients for online coaching, so our personal training stays personal - custom workouts and nutrition specific to your goals, individual accountability and 1 on 1 communication with us.

We're OPEN for new clients - If you're ready and motivated, fill out an interest form or send us a message.

https://caluscoaching.com/aboutyouform/

Another guy that has been absolutely killing it! Even with a crazy travel schedule for work, we make sure he's always s...
11/24/2023

Another guy that has been absolutely killing it! Even with a crazy travel schedule for work, we make sure he's always set up with a plan to stay on track.

Frequent travel makes it challenging to stay consistent with nutrition and workouts - BUT IT CAN BE DONE. Don't make excuses, just make it happen.

11/23/2023

Over-indulgence is unnecessary, just like saying no to everything is unnecessary.

(SIDE NOTE: Make sure you scroll down to see Jesse’s Thanksgiving tips video, if you haven’t already! ⬇️)

There’s absolutely no reason you should be eating a 1,000 calorie breakfast, 7 appetizers, a whole meal and 3 desserts. And there’s also absolutely no reason you should feel guilty about every single calorie, saying “no” to pumpkin pie or over-exercising so you feel like you “deserve” your food.

Both of these are unhealthy mindsets and behaviors around food.

Balance is saying NO, but also saying YES without guilt.

REMEMBER: food is neither punishment or reward and moving your body daily will always be a good thing 🏆
We hope each of you enjoys your day and shoot… go hit a PR tomorrow with those extra calories 😉
-Sarah & Jesse

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Gallatin, TN

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