Redefining Strength Fitness Hacks

Stop the extremes. Stop the restriction. Stop pushing yourself to the point you want to give up constantly.Instead embrace finding your balance and realize why some changes are more of a struggle.Start to listen to what your body and mind are telling you and what is realistic for your lifestyle!In this episode of the Fitness Hacks Podcast, Michelle is going to go over how you can start to learn to eat more intuitively while focusing on a specific goal and I’ll share both more nutrition and workout tips to help you meet yourself where you are at to move forward.But first…I want to talk about something many of us have thought….“Why is it so much harder to change your diet than to workout more?!”The video version of this episode is live on youtube!

You can’t stop getting older.But you can DEFINE HOW YOU AGE.Our body will change. Our needs and goals will evolve.But getting older doesn’t have to mean decline.We can lead our healthiest, happiest lives at any and every age as long as we embrace evolution to meet ourselves where we are at.And often the fact that we just ACCEPT certain things happening is what truly makes us get older faster. That’s why in this episode I want to go over key mindset, workout and nutrition tips, thanks Michelle, to help you feel your most fabulous at any and every age!And a delicious dessert recipe…because who doesn’t want to improve their health, feel younger AND get that sweet treat!?The video version of this episode is live on youtube!

There are lots of different opinions and perspectives out there. And while I think this is a good thing, it can also lead to us creating beliefs and habits that don’t serve us.That’s why in this episode I’m excited to chat with RS coach Cathy about some common diet and exercise myths she sees holding people back and even why there is no perfect workout or diet plan out there!00:00 - Intro00:42 - The "Perfect" Plan02:18 - 5 Diet and Exercise Myths29:40 - Your Magic Macros35:38 - Workout DesignThe video version of this episode is live on youtube!

Sometimes it feels like nothing is working! No matter how hard we try, we stay stuck in the same spot, asking ourselves, "Why is nothing working?!"A lot of the time, what it takes is going back to those boring basics.As much as it's tempting to search for a magic pill, as much as it's tempting to think we'll set a goal and that motivation will drive us...If we don't take action the right way, we won't progress, and we'll be stuck thinking, "WHY IS NOTHING WORKING?!"That's why in this episode, we're going to focus on HABITS.The video version of this episode is live on youtube!

We are often our own worst enemy.And it comes back to the fact that whether we believe we can or we can’t we’re right.How we perceive things, dictates our actions - whether we see things as obstacles or opportunities is our choice.That’s why I wanted to discuss some common ways we sabotage ourselves, including what I call our “Selfless Sabotage.” One of my fabulous coaches Andrea will provide some great tips to help us even learn to be a bit SELFISH!But first I want to talk about how you may be dooming yourself with doubt.The video version of this episode is live on youtube!

So often when we want to see a better result, we feel like we need to make these massive changes.When often it is 1% tweaks, slight shifts in perspective that add up.That’s why I’m excited to share some amazing meal prep and workout hacks you can implement this week without really making any massive changes to what you’re currently doing.And the meal prep hacks from Michelle can help you not only get more micronutrient value from your food but even make meal prep easier and your meals more funThe video version of this episode is live on youtube!

Are you a new mom juggling baby care and fitness goals? In this episode, I'm joined by my fabulous trainer Rachel, a new mom, who shares her real-life experiences and strategies to balance motherhood and personal fitness. In this candid conversation, we uncover the often-unspoken realities of being a new parent, discussing the importance of setting realistic fitness goals, embracing constant life changes, and building a healthy lifestyle that includes the whole family.Rachel discusses how she fits workouts into her hectic schedule without compromising on her role as a mom. We dissect the significance of creating a routine and schedule for workouts that fit seamlessly into your existing lifestyle. Furthermore, we highlight the importance of self-care and mental health in the journey of parenthood. Rachel emphasizes the need for new moms to learn when to hit the pause button, and why it's essential to prioritize your own health and wellbeing, even amidst the chaos of motherhood.We'll also cover s

Many healthy terms and habits have evolved over time.Keto now is not what keto originally was.Tabata now refers to so many variations of intervals it didn’t originally stand for.And I don’t think the evolution of terms is a bad thing.HOWEVER, these healthy terms can become distorted and misused to market things to us that actually sabotage our results.We can also stop seeing the NUANCE in things which makes us demonize foods or training methods that may actually benefit us.That’s why I want to discuss some of the ways these terms can be used to mislead us or even impact our results and habits!And I’m excited for Michelle to go over some ways you’ll find food labels try to deceive us and ultimately sabotage our weight loss results!The video version of this episode is live on youtube!

We all want to get away with whatever we can. What I mean by this is…if something seems like a short cut or a way around what we “should” be doing, we are going to take it.That’s why I wanted to discuss some supposedly “healthy” habits we include in our diet and workout routines and why they may be sabotaging our results.And one of the biggest issues Michelle and I have seen recently is the habit of tracking just net carbs. Michelle will go over why this can sabotage your weight loss success and even cause other health issues!00:00 - Intro 01:17 - Every Healthy Habit04:41 - Net Carbs20:20 - 1200 Calories24:21 - Quality Not QuantityThe video version of this episode is live on youtube!

Fad diets promise a quick fix or easy solution, but not only do they not lead to LASTING results they could also even be bad for your health and KILL you.I’m not trying to scare you or be overly dramatic.But some of the fad diets popping up on social media recently have been incredibly dangerous.That’s why Michelle wants to share 5 popular fad diets that can have serious consequences to your overall health while NOT leading to the lasting weight loss results you want.And I’ll share other tips to help you filter through the BS fads you see to make sure you’re implementing a program that will help you rock those results!The video version of this episode is live on youtube!

How to manage stress...When we want to lose weight, gain muscle, achieve amazing body recomposition or even improve our health, we turn to the things that are often easiest to adjust….Our workouts and our diet.It’s harder to address things like SLEEP or STRESS so we often focus first on those other two things.And often through changes to our diet and workouts, we CAN improve our stress levels and sleep.In this episode we're going to cover how to manage stress. We'll look at stress and nutrition and cover some exercises that can help with stress relief.My amazing Dietitian Brooke will share some key nutrients we all need and even discuss the impact that STRESS can have on the symptoms of perimenopause and menopause!00:00 - How To Manage Stress01:49 - Stress is inevitable 05:43 - Stress and Nutrition29:38 - Macro Tip32:51 - Mobility MovesThe video version of this episode is live on youtube!

Many of us desperately want to get off the dieting roller coaster and each new program we begin we have the hopes of it being the thing.But what makes something ultimately work? And how can we avoid making the same dieting mistakes over and over again?The common mistakes, both habit and mindset, I see clients making and how to avoid them are exactly what we’ll go over in this episode. And Michelle will share some amazing tips about avoiding common mistakes when it comes to creating that calorie deficit to lose weight!00:00 - Intro01:06 - Diet Vs. Lifestyle05:11 - 5 Calorie Deficit Mistakes32:34 - Motivation38:08 - Complimentary GoalsThe video version of this episode is live on youtube!

Are you tirelessly chasing perfection and often falling short? We've been there, and we're here to help! In our latest episode, we shed light on the importance of balance and sustainability in our lifestyle. The pursuit of perfection can be detrimental to your long-term success, and we're here to tell you why the 80-20 rule may be your key to sustained triumph. We'll also explain the concept of the 'stress bucket' and why overloading it can lead to plan abandonment. The nutrition and supplement industry's fear mongering tactics have created a minefield of anxiety and misinformation. It's time to fight back with knowledge and understanding. We'll guide you through the labyrinth, helping you to understand the context and nuances of health claims. Food should not be your enemy. We'll guide you on understanding the nuances of different foods and adjusting our diets according to our changing nutritional needs. Don't miss our enlightening discourse on misunders

Let’s talk about MENOPAUSE. Sorry ladies, you can’t avoid it. And for some, the hormonal changes will hit harder than others. But I want to discuss strategies and tips and even some helpful mindsets to implement to help you navigate the hormonal changes.Because we don’t want to deny the struggles that can occur but we also don’t want them to dictate what we can achieve.While they will impact how we want to fuel and train, there is so much within our power to control and work around.That’s why I’m also excited to share tips from one of my magical managers Susa about how she navigated menopause to feel like her most fabulous self!The video version of this episode is live on youtube!

We also want to better understand what is going on with our body.And getting an official diagnosis can help. Labels can help us then assess what we need.We just have to make sure we don’t let our “labels” become an excuse but truly do focus on controlling what we can control.That’s why in this episode I want to talk about meeting yourself where you are at and even managing some common labels, like Adrenal Fatigue, that you may find yourself suddenly having to address.Michelle will share some great tips if you are suffering from Adrenal fatigue or even seeing changes to your motivation and fatigue levels with menopause or stress.The video version of this episode is live on youtube!

Calories in vs calories out are all that matter for weight loss.Yes. This is true - Take in less energy you expend and you will lose weight on the scale. But this oversimplification may also be holding you back from seeing results.And it may be leading you to make mistakes that aren’t helping you see the true fat loss and muscle gains, aka body recomp, you truly want.It may even be why you can lose the weight but never seem able to sustain your results. Because you can’t stay in a deficit forever!That’s why I’m excited to share some tips to help you truly adjust your diet as well as your training to see fabulous results and have Michelle share why macros matter most!Thank you to everyone who has left a review. If you haven’t please leave a review. It really helps spread the fitness love and keeps my podcast sponsor free so you don’t have to listen to any sponsorships!The video version of this episode is live on youtube!

While our core gets a lot of attention because many of us want toned abs or to avoid lower back and hip pain, our core is really a foundational component of our overall health and making sure we age well. That’s why in this episode you’ll learn more about the key components of your core or your Pelvic Core Neuromuscular System, common core dysfunctions and some amazing moves and tips to help you build that core strength and stability.And I’m excited to share the expertise of Pelvic Core Physical Therapist Christina Christie as we dive into each component.But first I want to start with a reminder I think is so key not only when it comes to core dysfunction but any situation we just accept in our life…The video version of this episode is live on youtube!

Struggling with weight loss? Fear and misinformation about protein might be holding you back. Join me and my fabulous dietitian, Michelle, as we bust common protein myths and uncover the truth behind the significance of this essential macronutrient in achieving your health goals.We examine the impact of our food choices and discuss how carb-heavy diets and busy lifestyles can contribute to poor nutrition. Michelle shares valuable insights on the importance of consuming protein-rich foods and their role in building and repairing tissues. We also tackle age-related adjustments to nutrition, offering tips on how to modify your diet and embrace new training approaches to accommodate evolving bodies.Don't let fear keep you from success! Tune in as we share strategies for maximizing workout efficiency, building a strong mind-body connection, and pushing yourself out of your comfort zone. Say goodbye to mental barriers and embrace change for a healthier, happier you!The video version of this episode is live on

Achieving your goals is NEVER easy.Simple and sustainable don’t mean easy.Success is hard.Really selling you on wanting to make a change right now…right!?As weird as it sounds, I think the best results happened when we are prepared to work hard.That’s why in the episode I want to talk about how to better help yourself embrace the hard as well as what you can do to see results faster. And one of my amazing trainers Kristina is going to talk about how she helps clients shift their mindsets and prepare for the hard work ahead, and even her personal journey to really become the hardest worker in the room at all times!The video version of this episode is live on youtube!

Want to level up your running game? Then this episode is for you! Join me as I chat with one of my amazing coaches and fellow endurance athlete, Pamela, about the top three strategies to enhance your running experience: easy running, fueling, and strength training. Prepare to learn how these tips will make you a more efficient, stronger, and faster runner!We dive deep into the importance of easy running, discussing how training by time and effort is more beneficial than solely focusing on pace and distance. Pamela shares her expertise on balancing strength training and running, providing creative scheduling solutions for both beginners and experienced athletes. We also tackle the significance of proper fueling, tracking your data, and adjusting your caloric intake as your training evolves.In the latter part of our conversation, we explore the benefits of tracking macronutrients for optimal performance and aesthetics. Pamela and I emphasize the importance of focusing on the hip and ankle joints when doing mobi