Redefining Strength Fitness Hacks

In this week's episode...I’ll discuss breaking those annoying patterns of sabotageI’ll chat with Michelle about how fad diets can be addictingI’ll give you the low down on BCAAs and why, when and how to use themI’ll share a delicious, plant-based, granola recipe everyone will loveI’ll help you improve your prehab with this simple shift in focusAnd I’ll help you maximize this oh so important movement pattern! The video version of this episode is live on youtube!

Hey Guys it’s Cori from Redefining Strength! In this new season of The Fitness Hacks Podcast I’m going to be bringing you all new segments.In this episode we’ll cover...1) 3 tips for kickstarting the new year, 2) Get some amazing goal setting advice from my lead dietitian Michelle, 3) Discuss 3 Key Macro Hacks4) Go over a delicious one pan chicken recipe5) Talk about an amazing training technique and then talk about dealing with hate as you work toward your goals.The video version of this episode is live on youtube!

The video version of this episode is live on youtube!

As we go into a New Year, we may be motivated to make some changes - to reach new goals.But all too often, only a few weeks into the New Year and new habits, we find ourselves completely unmotivated and lacking the “willpower” to maintain some of the habits we’ve created.Are we just doomed to fail?Do we just not have the self control or discipline that others have?Or are we just approaching changes the wrong way?I think it is key we realize one big thing and then implement these 4 tips to help us see results…And that big thing we need to realize is that…SELF CONTROL IS LIKE A GAS TANK!During the day, there are so many things that happen that can deplete it.That’s why the more changes we make at once, and the more dramatic those changes, the more they become harder to implement when other things come up and our tank is already on EMPTY.It’s why we can feel like we just don’t have the willpower of someone else.Because we are trying to force changes that don’t meet us where we are at and cause the gas tank to ha

If you want to lose weight and keep it off for good, you’ve got to face some cold hard facts…As much as we like to just get excited about a new goal when we are motivated and even tell ourselves that it will be “easy,” to help ourselves embrace the change, this actually sabotages our long-term success.Because there will be challenges. And the more we can prepare for them, the better off we will be!#1: You get good at, and used to, what you consistently do.Results come not from what we do every once in awhile, but what we do daily.However, what feels natural is also what we’ve trained our body and mind to see as natural.Often we have to UNLEARN old patterns and habits before we can learn new ones.For example, you may find you can track for a few weeks and then fall off. At some point, you have to push through this hurdle. You have to acknowledge the hard and believe your goals are worth the sacrifice.#2: There is no ideal plan.One size doesn’t fit all.What worked for you before, may not work for you later.Beca

Why do we have ego, take pride, in doing things alone?Why do we fear failing?If we want to succeed, we need to overcome these hurdles. We need to embrace failing faster and embrace an outside perspective.If you're finding yourself fighting against "help," fearing starting something new because you could fail....Here are some questions or perspectives to get out of your own way and even fail faster honestly….#1: Why not ask for help?#2: What pitfalls have others seen when taking on these challenges? Learn from others!#3: Repeat failing isn’t failure…Failure is never taking risk so you never see your full potential.#4: You want to put up a wall against doing it? Then do it more.Learn more about why that coaching, and accountability, may be key.--> Learn MoreThe video version of this episode is live on youtube!

Talking to client - she’s like…“It didn’t get easier this week! You lied!”And I said back, "Did you use a harder variation? Did you finish the workout faster?"She said...“Yes.”"Then it DID get easier."With training, you will ALWAYS feel challenged, because you’ll always be reaching for that next thing.But you’ll see the progression in how far you can run and how fast you do it…or the weights you can lift for more reps…But no…it never FEELS easier.We are just stronger, fitter, faster, more confident…I don’t share this to be negative but I think this delusion that things will at some point be “easy” holds us back…because it makes us ignore how much more we can do…Whether in the gym or other areas of our life.And even habits that do become fully ingrained…well we don’t always want to do them!This isn’t a bad thing either.It’s just a fact.It’s why you…#1: Always want to track progress to truly see progression and not let "feelings" derail you!#2: Focus on tracking all the different w

Want to achieve amazing results and reach your goals?Recognizing where you’re actually starting from!Create your beastette origin story…By recognizing where you are, you can map out accurate changes to achieve amazing results. And you can motivate yourself by taking ownership of your priorities and even what has caused you to not see results in the past.To write your origin story, consider these questions…What does your current day look like?What are key parts of your lifestyle?What do you struggle with?Why do you really want a change?Where do you feel the negative impact of your situation currently? What setbacks have you had recently making you want to see a new and better result?Why is the pain of staying stuck worse than the pain of change?TELL YOUR STORY!!!And don’t miss out on the first ever STRONG Action Blueprint LIVE class:—> REGISTER NOWhttps://rscheckout.samcart.com/products/strong-goals-masterclass/The video version of this episode is live on youtube!

Travel…the holidays…many of us feel like gaining weight is inevitable.And in the past, it may have been.But you don’t have to feel doomed to gain weight during the holidays or when you travel.You just need to consider some strategies to address the patterns that usually add up.And more importantly, you need to PLAN AHEAD!So what did I do?#1: I stopped to assess prior and plan out options.#2: I focused on doing the minimum and allowing that to build momentum and motivation.#3: I focused on controlling what I could control aka the meals AROUND holiday meals or vacation meals out. Even using more “strict” ratios and calories prior and after.#4: I focused on swaps. Where could I swap things at restaurants. How could I swap things in dishes I was prepping to share.#5: Used fasting strategically.#6: Never felt guilty.#7: Realized too often we emphasize the few holidays or vacation days over focusing on the other 300 some odd days of the year….--The video version of this episode is live on youtube!

Watch Your LanguageHave you ever considered the power of some of the words you use?I know many of us have read and listened to things discussing how important the way we speak to ourselves is…But often that even misses the little words that really change our mindset most.Honestly, the power of words is why I will always say “Act as if” and never fake it till you make it.We don’t realize even sometimes how we are framing things until we see the changes they create.Or realize the mindsets holding us back.The video version of this episode is live on youtube!

You woke up late. Your alarm didn’t go off. The kids took longer to get ready than usual. There was traffic.You’re off your game and feeling a bit frustrated with running behind.You’re late starting your workout. And while usually you’d do 5 rounds of your circuit, you only get in 2.You then have to rush off for the rest of your day.But all day you’re slightly frustrated because you didn’t get in your full session.You feel GUILTY.And maybe even a bit grumpy about not doing what you’d ideally like to have done.Your meal prep starts to look worse and worse to you.It would be so easy to grab those chips, those crackers, that candy, instead.I mean, who cares right? Your days already off. Wouldn’t it be better to just start over tomorrow anyway?If you can’t be perfect with things…BOOM.That thought right there, that thought we’ve all had…this desire for perfection…is so often what holds us back.Even just hearing this story, we all think BUT you still did SOMETHING.The video version of this episode is live on youtub

Just tell me what to do!I know most of us have thought this when struggling to figure out what actions to take to reach our goals.Especially when we feel like we’ve been working really hard to not see any progress, or such up and down progress, we want to give up.There are truly so many options out there.We just want a set DO THIS THING AND you’ll see results. But what if this is actually the thought that is KEEPING YOU STUCK.This idea that there is just one thing to do, one plan we can follow forever that will get us the lasting results we want?Because honestly this thought of just wanting everything mapped out for us, does hold us back from making sustainable changes.And I see this most often when it comes to meal plans.So while meal plans can be a great way to start making changes, we have to recognize their limitations.They do give us an idea of how to hit our goals - the portions we need, recipes we can use, ways to quickly and easily meal prep.BUT they don’t teach us to include foods we will ultimately

Honestly succeeding at anything in my opinion is hard. It often means doing things we don’t like.Sticking with things even when there doesn’t seem to be progress.Not only putting up with failures but embracing them and learning from them…There is lots of not so fun things along the road to success…but you have to find ways to embrace these things if you want to see results and maintain them.That’s why I wanted to share some “truths” I’ve found that I think taking ownership of is key if you want to see long-term success….The video version of this episode is live on youtube!

You Must Let Go To Move ForwardA psychology professor entered the classroom with half a glass of water in his hand. The students expected the old common question “was it half empty or half full?” But to the surprise, he asked them “How heavy is this glass of water?”The answers given by the students ranged from 7 oz. To 25 oz. But the professor replied that the actual weight of the glass with water doesn’t always matter but how long you hold the glass is what matters.If you hold the glass for a minute, you won’t feel much weight. But if you hold for 10 minutes, you will feel a little more weight and it gets heavier for you with hours.If you hold it for the entire day, then your hands would go numb and pain.That very light and small and MINOR glass of water will become increasingly heavy.The same thing happens with our little slip ups and stresses.The more we focus on them, the more we give them our attention and beat ourselves up over them and focus on them over just learning from them and moving forward, the

One of the hardest things for me personally to do is PAUSE. Pause and assess. Pause and learn. Pause and reflect.I like action.Honestly I’m prone to working harder wasting effort to just DO something over slowing down to learn and assess.But the secret to the best results in as short a time as possible isn't hard work...It's efficiency of work.And efficiency comes from constantly learning, constantly honing your skills. Constantly perfecting your tools and building your resources.It doesn't come from simply trying to do more.Because too often when we try to just do more and work harder, we don't find the best way to do something.And we end up wasting a ton of effort.A perfect example of this is the tale of two woodcutters.Woodcutter A cuts wood all day, never pausing to rest.Woodcutter B, on the other hand, at times throughout the day stops and sits down.At the end of the day, Woodcutter B has cut 3 times more wood than Woodcutter A.Woodcutter A incredulously asks, "How the heck have

I think sometimes we WANT a change.We WANT a new and better result…But we aren’t truly READY to do what it takes to make a change.And so we will never succeed no matter how motivated we are.Now you may be thinking how can I be motivated but not ready?Because motivation is the DESIRE to do something.Being truly READY to make a change means you’re in the headspace to make sacrifices. You’re capable of doing the hard.You’re ready to embrace things that make you question what you’ve always done and challenge you to get outside your comfort zone.Ready is about more than wishing or hoping for a change…it means you’re prepared to do the hard to get the result.And all too often the reason we buy a program and never start despite being motivated is because we aren’t ready for the challenge of change.Because change is hard.Now if you’re thinking….“I’m motivated so how do I know if I’m ready?”I wanted to share some tips I’ve found helpful for clients to take that motivation and let it propel them into being ready to do

One size doesn’t fit all and tracking isn’t right for everyone.And even those that do track won’t use this tool in the exact same way or even forever.Heck, I was a person AGAINST tracking for a very long time.I made all the excuses about why not to do it.And I never saw the results I wanted.Until I decided to try to see opportunity in a different perspective.Until I decided to be open to something new and uncomfortable.I like to really highlight the purpose of any tools we may choose, or not choose to use.I want us to truly understand them. Because that gives us power.I think when we don’t understand a tool and its purpose…we don’t properly use them or even know when they aren’t right for us.I also want to discuss tracking being restrictive because I’m a big believer in NOT giving tools power over us.When we say we can’t track because it makes us obsessed or judgmental…or it’s too restrictive, we are giving the tracker POWER.And in trying to avoid something, we are almost giving it as much thought and attenti

While we each do have our own unique set of circumstances, our unique needs and goals, often there are some fundamental things we can adjust no matter what if we aren’t seeing the results we want.There are actually 5 things I like to focus on first before we move into more of the details if a client comes to me saying they aren’t seeing the results they’d like…The video version of this episode is live on youtube!

How Do You Even Know What Is Possible?I got asked on a post about getting abs the other day…“How do you even know what is possible for you?”It was one of those moments where you sit back and you go…“Well huh!”And my honest answer back was…“I don’t think you can fully know what is possible until you try.”I don’t think we can ever fully know how far we can go with something until we’ve tried.And even then, we can’t fully predict the snowball that will happen as we continue to accumulate knowledge, make those small improvements and let TIME do its work.I say this looking back at my own photos over the years, my own lifting logs…When I was doing 2 pull ups, I would never have said I’d get 20 beautiful ones in a row.When I was first trying to change my body type from the orange with toothpick limbs, I would never have told you I’d have abs I wanted to show off.Heck if you asked me if I’d have half nakey photos I’d share of myself to social media while also filming videos every week, I would have laughed at you and

Everyday we are either working toward our goals or moving farther away from them.And while I don’t think we can always be focused on the future, and immediate gratification will at times “sabotage” our long-term goals and focus, I think recognizing that every day is building our future result…That your situation today is a result of your past hustle…Is super key.Because so often we stress perfection when we start a new program. We get up in a 21 day or even 6 week SPRINT….only to burn ourselves out with the habits so we can’t keep moving forward.Instead we need to focus on those small habit changes. The ways we can make 1% improvements.The ways we can be BETTER THAN we would have been in the same situation before.Because every day we are technically building and moving forward or taking that step back.And step backs are GOING to happen.But we have to recognize that, in life, there is no starting over.So how fast we get results will also be impacted by those steps….in either direction.That’s why that TODAY, ri