Caleb Sprinkle

The main takeaway from my last session ever with Tommy 👇🏻😅

If you are in a rut simply change course. If you have tried backtracking and then following the same path only to be stuck in the same rut again you are not aligned with your goal.

We all tend to think that things are done a certain way because that's the only right way to do them. 🤔

In my opinion, this couldn't be further from the truth. When you try to force yourself into a situation that doesn't truly align with what you want you will always be "in a rut".

Maybe that path just isn't for you and that is OKAY. Nothing is wrong with you because you don't align with the majority.

Embrace the difference you feel instead of feeling shameful for it. 🙌🏻

I am 31 years YOUNG without a marriage or kids under my belt. I haven't worked a traditional 9-5 job in 4 years. I don't hold a lot of value in materialistic things. I am covered in tattoos and am in love with all of them. I opt for holistic treatments to help treat my bipolar instead of normal meds. I dress however I want and honestly do not care what people think of me.

I used to think I wanted all the traditional things we are taught growing up and was actually on that exact path. But I was severely unhappy and couldn't live like that anymore. 🙁

I have learned to embrace this and not compare it to my counterparts because I do not align with them.

The moral of the story is just because someone says "this is the way things are done" doesn't mean that is the way you must do things. 👏🏼

Change course, get out of your rut, and don't let anyone else dictate your vision of a successful life.

You can do this, I got you 🫶🏼

If plan A didn’t work, the alphabet has 25 more letters.

Did I just hit you with a cheesy ass motivation line…you bet your a$$ I did 😂

Long story short, many things with my move did not go as planned and I have spent an obscene amount of time in my truck this week.

But I’m finally getting settled in, got my new work space set up, found a new gym, and am starting to feel less and less perceived stress.

I can finally focus intensely on my clients, my business, my workouts, my content, my relationships, and bringing back my podcast.

I am super grateful for everyone who helped and continues to support 🤘🏼

I guess the whole point of this post is to remind you to just keep going, because plans change but you can still arrive at your destination through another path 🤘🏼

You know, when life gives you lemons, it's time to get creative and make some lemonade. It's easy to get bogged down by the tough times, but that's when we have to remind ourselves to look for the silver lining. Let's not waste this opportunity to turn something negative into something positive. Let's make the most out of this situation and come out even stronger on the other side.

You can do this 🤘🏼

“I CAN’T HIT MY PROTEIN GOAL 😭”

This is something that over my 10 years of coaching I hear at least once every week.

Most of us under consume protein because we don’t prioritize it & it’s not as accessible when not prepped.

Protein is arguably the most important macronutrient as it has a multitude of benefits for not only fat loss and muscle building, but also improving health markers.

Here are some of my favorite tips to help get more protein in 🍗

1. Eat Lean Proteins: Choose lean proteins such as skinless poultry, fish, tofu, eggs, nuts, and legumes for building muscle and boosting energy.

2. Try High Protein Snacks: Go for snacks that are high in protein like nuts, yogurt, cheese and hummus.

3. Add Protein to Meals: Incorporate tofu, beans, and other legumes into meals such as stir-fries, soups, and salads.

4. Protein Smoothie: Add protein powder, nut butter, Greek yogurt, or skim milk to a blender, then blend in some fruit, yogurt, or ice cubes for a tasty, protein-packed smoothie.

5. Choose Dairy if you’re able: Dairy products such as milk, yogurt, and cheese are good sources of protein.

6. Substitute Carbs for High Protein Carbs: Swap out your regular carbs for high-protein carbs such as quinoa, buckwheat, or lentils.

7. Optimize Your Grains: Choose whole grains over refined grains for an extra boost of protein.

8. Swap OutProcessed Meat: Go for lean, high-protein options instead of processed meats such as bacon, hot dogs, and deli meats.

9. Be proactive: Track your food ahead of time to ensure you are in alignment with your goals before starting your day.

Utilize these tips and your body/health will improve drastically!

You can do this, I got you 🤘🏼

Happy New year fam 🤘🏼

I hope everyone had an amazing and safe time celebrating last night.

Just wanted to share my approach to this year as I feel as if I let myself off the hook too much this last year.

Remember that no matter how bad yesterday was today is a new day.

Don’t repeat the same mistakes hoping for a different outcome.

Make a shift, get comfortable with the uncomfortable, and hold yourself accountable.

We can do this 🤘🏼🐅

I prefer 70-80% adherence over 100% for most clients. ⁣
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It’s no secret that the closer to 100% adherence you come the quicker your results will be. But for most trying to be 100% adherent to protocols creates a restrictive lifestyle. ⁣
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Coaching concentrates on improving lifestyle factors but you do not want to restrict things you genuinely enjoy. ⁣
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From my anecdotal experience when lifestyle clients try to hit 100% they begin to form a bad relationship with food. They also tend to get down on themselves when they don’t adhere to that 100% expectation they give themselves. ⁣
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With 70-80% adherence progression may be a bit “slower”, but this approach allows them the flexibility they need to continually enjoy life. ⁣
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With this approach I’ve seen clients shift from thinking they are “cheating” to simply “fitting it in my regimen”. ⁣
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Making that shift can be one of the most promising factors for lifelong success. ⁣
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Give yourself some grace to enjoy holidays or weekends with friends and grit down when you need to get things done. ⁣
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Once you establish this relationship…YOU WIN 🏆 ⁣

I have a couple spots on my personal roster available so if you’re ready to finally put yourself first, click the link in my bio to potentially join the 🐅 fam!
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Christmas isn't about obsessing over your calorie and macro goals or overreacting if your weight is up.

Chrismas is about spending time with loved ones and enjoying that time with them.

If you have big goals and you are worried about throwing yourself off follow these tips and I promise you will stay on track and still enjoy your holidays 👇🏻

➡️Focus on protein with each meal (will help with satiety so that you don't overeat)
➡️Make sure you are drinking enough water or even more than you normally do (food is higher in sodium so will cause some water retention but drinking water will help)
➡️If you are worried about not getting a workout in then get a couple walks in throughout the day (will also aid in digestion)
➡️One of my favorite things to suggest is doing a gratitude journal around this time of year
➡️Last but not least NO TRACKING and enjoy yourself!

I promise unless you have to get ready for a physique competition, enjoying yourself on Christmas will not ruin anything. This little break might actually help you to recharge!

Follow these tips, allow yourself some grace, and enjoy time with loved ones!

You can do this, I got you 🤘🏼

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I didn’t do this for anyone but me. Back in 2013 I decided I wanted to live a healthier lifestyle and I never looked back. This journey has it’s ups and downs, but how you feel accomplishing your goals is indescribable.⁣
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𝐋𝐈𝐍𝐊 BELOW 𝐓𝐎 𝐉𝐎𝐈𝐍 𝐌𝐘 𝐅𝐑𝐄𝐄 𝐒𝐇𝐑𝐄𝐃 > 𝐒𝐓𝐀𝐑𝐕𝐄 𝐂𝐑𝐀𝐒𝐇 𝐂𝐎𝐔𝐑𝐒𝐄 💪🏻🔥.

𝐉𝐚𝐧𝐮𝐚𝐫𝐲 𝟔-𝟏𝟎𝐭𝐡: 𝐲𝐨𝐮 𝐝𝐨𝐧’𝐭 𝐰𝐚𝐧𝐭 𝐭𝐨 𝐦𝐢𝐬𝐬 𝐭𝐡𝐢𝐬 🐅⁣

https://calebsprinkle.typeform.com/to/wc6lbD

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