Redefining Strength Podcast

In this episode of The Fitness Hacks Podcast we'll cover... 00:00 - Welcome to the Fitness Hacks Podcast 00:42 - Being wrong is right. Embrace being wrong! 03:16 - The Protein Pyramid of Priorities 19:42 - This macro hack to enjoy a sweet treat 22:36 - A fast fix for lunges and Knee Pain 24:15 - And what’s the difference - Compound sets vs supersets

In this episode of the Fitness Hacks Podcast... 00:00 - Introduction 00:35 - Quality Over Quantity 04:00 - Dietitian Corner - Behavioral Changes 16:44 - Macro Hacks - Healthy Swaps 21:45 - Fast Fix - Wrist Pain and Push Ups 23:31 - Maximizing Movements- Squat form

In this week's episode... I’ll discuss breaking those annoying patterns of sabotage I’ll chat with Michelle about how fad diets can be addicting I’ll give you the low down on BCAAs and why, when and how to use them I’ll share a delicious, plant-based, granola recipe everyone will love I’ll help you improve your prehab with this simple shift in focus And I’ll help you maximize this oh so impor...

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 Hacks 4) Go over a delicious one pan chicken recipe 5) Talk about an amazing training tec...

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 ch...

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...

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 a...

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...

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 thes...

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...

Watch Your Language Have 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...

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 ge...

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...

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. Th...

You Must Let Go To Move Forward A 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 wat...

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 le...

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 ca...

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 som...

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…

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....

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 perf...

There is nothing better than going on vacation. But it is often where we feel like we sabotage our results and our diet and exercise routines go to die. I wanted to share 7 tips to help you stay on track while you travel so you can keep moving forward toward your weight loss goals. However, I also want to mention that I believe vacations can, and should, be a time to relax and enjoy. Diets often f...

I’m horrible with internet slang, acronyms, phrases…whatever. The first time someone posted TLDR I had to google it. I thought of this the other day when my managers and I were talking about abbreviations and acronyms and lingo that may be helpful to make a list of. I made the joke about how I’m so bad with knowing what those things are… And I mentioned to Michelle, my lead Dietitian, the first ti...

You’ve reached your goal…Now what? Now comes oddly the hardest part…MAINTAINING YOUR RESULTS! And maintenance is hard because it’s a new process in and of itself. You can’t keep doing what you did to get to your goal - you can’t stay in a deficit forever. And you can’t go back to what you were doing prior. Old habits will just lead to you losing everything you’ve worked hard for. Soooo, what do yo...