Redefining Strength Podcast

One of my amazing Unicorns asked, “I was wondering if there were general “success” habits that you’ve noticed yourself and/or all clients who’ve met / exceeded their goals practice consistently on the daily?” One of the things I told her that I think is actually at the heart of whether or not we succeed is… We have to remember that we will NEVER be perfect with anything.  It's about learning...

When we start a new program we of course have “expectations” about what we’ll get out of it. But what if the reason we’ve never fully seen the results we want is because of our “expectations” of what the outcome will be? What if we are expecting too much? What if our binary definition of success is holding us back? What if the benefit of each thing we do isn’t as simple as “did we or did we not ge...

With our nutrition, it can be hard to make changes. For some reasons, any time we seek to make a change, we see any sort of tracking or logging as restrictive. But no matter our goals - from performance to aesthetics to health - understanding our diet better is key. And having data to make tweaks? Only makes it easier. We are the ones judging ourselves, not the tracking. And we have to remember, e...

As much as we can become scale obsessed, wanting to see that number go down, what we TRULY want is fat loss. I mean would you honestly care what that scale said if you loved how your arms looked in that tank top or fit back into your “skinny jeans?” NOPE!  You wouldn’t. And I can tell you from personal experience, fat loss doesn’t always mean losing weight on that scale. It can actually mean your...

Results Aren't Happening Fast Enough! HELP! I don’t care who you are or how much you know… Results never happen fast enough. And the even worse part? Often not only do results not happen fast enough but progress is NEVER linear. I bring this up because I know we are all guilty of wanting more. Of considering going to more extremes or doing more to try to get things to happen faster. Or on the...

The easiest path, the intuitive path and the RIGHT path? Aren’t usually one in the same. I shared this story in this video I did for my one on one coaching clients and I thought it was so relevant after seeing some comments in my Facebook group over the weekend, I wanted to share it with all of you… You know those bug zappers…You’d be sitting out there and just hear pop! Pop! Bug after bug would f...

EVERYONE has doubts, fears, times of insecurity. We all need reassurance at points. Feel down about our progress.  We all have a better and worse. I know it can seem like someone else has all of the answers, never has a moment’s doubt about themselves. But I’m sorry. We’re human. Pobody’s Nerfect. I was musing over this the other day when one of my coaching clients was talking about feeling down a...

Movement is medicine. Now I’m not saying that if you have an injury to just keep pushing through, but too often we simply do NOTHING. Then after some time off, we jump right back into what we were doing and wonder why we end up injured again. Why nothing changed. And it’s because we never addressed what lead to the injury in the first place. We never addressed postural distortions, compensations a...

While we want to work toward a new and improved version of ourselves, we have to remember… IT’S STILL US. Same flaws. Same struggles. Same reactions to things like restriction. So we need to remember who and want we are to address our needs and goals as we work to create changes.  We can’t go in thinking all of the sudden everything is just going to change because it is a new year. I actually thin...

This year was definitely….interesting. And there is a lot we can learn from the challenges to help us move forward and get even better results in 2021! Here are some key takeaways and tips to help you rock your goals and learn from the past. You can’t control what you can’t control Something is better than nothing Don’t delay, start today!  There will be ups and downs, but our goal is to make the...

With any goal comes sacrifice. Plain and simple. And the more "elite" the level you want to reach? The more sacrifices you'll probably have to make. Especially if you want results faster. While of course we can't out work time to some extent, the more we want results...well...now...the more sacrifices we will have to make. Versus the longer we are willing to commit to the proce...

"I'm too old." I call BS on this.  Do our goals change? Yup. Does our body change? Yup. But so much of what we state that we are too old for, we actually need to be doing more of. We also have to remember that fitness is always about ability. Our needs and goals do change. And they always will over time,  But more importantly, we have to recognize that lifestyle factors add up. And...

Change requires change no matter how you look at it And often the changes we need the most? Well they're uncomfortable. Changes that make us uncomfortable don't feel sustainable. They feel so against everything we've been doing we find excuses not to make them. We even find ways to try to VALIDATE not doing them. We waste time putting up more mental barriers against the changes inst...

Something is better than nothing and often it is the habits we still want to be consistent with. But also recognizing at times you need even just a MENTAL break can be key. You have 300 other days of the year to dial things in. Focus on your consistency around the holidays. Go in with a plan. How are you going to get back to it after? Meal prep before? Have healthy options on hand? Stay active! It...

Every move is an assessment We constantly need to assess and reassess what we feel working and how we are moving. Because things add up from our daily postures and new injuries impact things. Even different variations included in a new progression can fatigue and affect things. That’s why I utilize these 4 techniques to help me get more out of my training and use each move as a chance to assess an...

Progress…we have this vision of this straight line forward. When in reality it’s this super curvy all over the place line that eventually moves “forward.” And we all “know” progress is never linear. Yet we all too often expect it to be. We get upset at even the slightest set back or plateau. We get upset at maintaining the amazing results we’ve already made. And when we get frustrated? We don’t ke...

With the holidays approaching, I begin to hear, the excuses as to why this isn’t the right time to start the program. Well guess what? Because of all of those exact same reasons, because it is the holiday season, it is EXACTLY the reason to start something.  We can’t just keep saying “I’ll start tomorrow!” I actually mentioned the term I use to describe our behavior during the holidays when it com...

I get asked all of the timing about what meal timing is best. Should I fast? Do I need to eat 6 small meals a day? Do I need to eat before I workout? What’s key to eat post workout? When is too late to eat? There are so many concerns around meal timing, that I wanted to address 4 of the most common myths I hear… Eating late at night leads to weight gain. If you eat too much protein at one meal you...

Whether we succeed or we fail, ultimately? Well ultimately we are to blame. However, it isn’t easy to accept that we are at fault. It’s way easier to blame outside factors… We didn’t have enough time. The plan was flawed. Work or life obligations got in the way. But guess what? It’s still your fault no matter how “real” or valid the excuses are. And that should actually be a positive thing if we t...

When we’re first starting out with a new training routine, first getting into exercise or even starting out after injury, it can be so hard to know exactly where to start and how hard to push. We often also are super motivated and end up pushing too hard too fast. We have to remember that the most important key to getting started and truly creating a routine is CONSISTENCY. And that means building...

3 Secrets I’ve Learned That Make The Difference Your Pain Tolerance will dictate how far you can go. When you want to stop? You need to KEEP GOING. You are selling yourself short if you pride yourself on being a lone wolf. 

Dooming yourself with doubt. We question the change and try to pick apart the ways it won’t work because….let’s face it…we’re scared and it’s a change. But when you start to instill doubt before you’ve even tested something? Well you’re dooming yourself to fail. Because so much of our success is because of our MINDSET.  Our willingness to trust the process. Our willingness to try. And when we doub...

I think we’ve all been guilty of this - getting close to our goals, wanting to celebrate, see how far we can push things. Heck sometimes we are just tired of being diligent. We only have a set amount of willpower and self control. So even if we’ve enjoyed something, it doesn’t mean at times we don’t want to “buck” the system. Sleep in late. Skip the workout. Not track our food. So what do you do w...

The best way to really improve at something? Well it starts by first admitting you suck at it haha I think often we are scared to truly admit we aren't good at something. It's hard recognizing our own flaws. And we often even try to AVOID the tasks and that we aren't good at. We put them off. Try to find ways around doing them. We even make EXCUSES to get out of doing them. But the...

Weights are not the only way to progress movements and create challenging workouts. We can play around with other techniques to keep challenging our body to get results! We have to remember that even doing the same but different can be progression. Here are 5 Tips To Create Challenging Workouts Without Adding Weights: Increase Your Training Density. Use Different Movement Tempos. Change The Range...