Redefining Strength Podcast

Hate tracking macros? These 10 macro tracking hacks make counting macros feel like food freedom instead of restriction, so you can finally see body recomposition results without feeling hungry or miserable. I resisted macro tracking for years. Every time I tried, I felt deprived and still wasn’t seeing the recomp results I wanted. The problem wasn’t tracking. It was HOW I was tracking. In this epi...

Some of the most popular fitness advice out there sounds smart, and some of it is even true. But the way I was using it was exactly what kept me stuck. In this episode, I'm sharing the advice I followed for years, the fitness "rules" I believed without question, and why I eventually had to ditch them or completely rethink how I used them to see real results. These are the habits and...

"I leaned out eating more. I didn't have to starve." That's a real quote from a client email. I recently asked the Redefining Strength community what advice actually made a difference for them, and the same lessons kept coming up again and again. So I pulled together the top 10 pieces of coaching advice that my clients say changed their results, from fat loss and body recomposi...

If you've ever blamed your age for feeling weaker, gaining fat more easily, or struggling to see results in the gym, this episode is your reality check. Age is rarely the real problem, it's just the easiest excuse to reach for. In this episode, you'll learn why the fitness and dieting habits that used to work are now working against you, and why chasing the scale instead of building...

You can have the perfect macros and the perfect training split and still fall off track because the plan was never the real problem. In this video, I'm breaking down the three things that actually determine whether your body recomp sticks this time, and none of them are a diet tweak or a new workout split. We cover: - Why stacking small, almost-too-easy wins builds more momentum than an all-o...

Body recomp doesn’t have to be complicated. But with all the conflicting advice around fat loss, muscle building, hormones, metabolism, workouts, and nutrition, it’s easy to spend years chasing the “perfect” approach instead of focusing on what actually moves the needle. After nearly two decades in the fitness industry...and plenty of trial and error myself...there are a few things I wish I’d unde...

I ate so clean during my first cut that I made myself sick on vacation. One spicy sangria and some Mexican food later, it was bad news bears. Then I couldn't get back on track for weeks, because that's exactly what happens when your approach is too rigid for real life. That was fitness flop number one. And after almost two decades in this industry, coaching thousands of women through the...

I just want to get rid of this jiggle" is probably the most common thing I hear about arms. And relaxed muscle does jiggle, that's just normal. But there is a real way to build the definition you're after, especially during perimenopause and menopause when collagen loss and hormonal shifts change the game. You can't spot reduce fat from just your arms, but you can strategically...

To get leaner you might have to do the opposite of everything you've ever done. Focus on building muscle first. Or what I like to call... Muscle FIRST Fat Loss. But this is honestly easier said than done, both mentally and physically. Because the approach that actually works goes against almost every instinct and habit you've built around fat loss. And even when you know it's right...

I'm going to be brutally honest. I've been struggling. Struggling to set a goal. Struggling to stay focused. Struggling to find the discipline and flow that, honestly, I usually have. There have even been moments where I just didn't care about doing the things I knew I needed to do. The moment I caught myself thinking about all the things I "should" be doing, it became the...

So many of us are doing the worst cardio for body recomp while thinking we're doing the exact thing we should be doing for weight loss. I made this mistake for years…I slaughtered myself with spin classes and logged miles on any cardio equipment I could find. Not because I loved it. But because I thought more cardio was the answer. Spoiler alert. It's not. I ended up burnt out. My cravin...

Nothing worth having comes easy and that's especially true of your body after 40. Anyone telling you there's one magic supplement, protocol, or 30-day fix is lying to you. Or selling you something. Usually both. After almost two decades of coaching over 10,000 women, I've figured out the frameworks that actually work even in perimenopause, even at 85, even if you feel like nothing w...

You've stared at the scale and let one number undo weeks of hard work. In this episode, we're flipping the script on the most misunderstood tool in your fitness journey. The scale doesn't measure fat. It measures everything: water, food, stress, hormones, inflammation, and about a dozen other things that have nothing to do with your progress. So why does it still have so much power...

You're training hard, eating clean, doing everything "right," so why is menopause belly fat still creeping up? In this episode, I break down why your old fat-loss strategies stopped working and what's actually happening hormonally as estrogen declines. You'll learn: ✅ Why overtraining and high-intensity cardio spike cortisol and drive fat storage straight to your midsecti...

Your metabolism doesn’t “die” — but it can adapt down when your body is under-fueled, over-stressed, under-recovered, or stuck in the wrong fat loss mindset. In this episode, we’re breaking down the 5 hidden metabolism killers that can sabotage fat loss, body recomposition, energy, and long-term results — including the clean eating trap, chronic stress, low daily movement, sleep deprivation, and t...

I resisted every single one of these for way too long. These are the 10 hard doses of reality I had to face to get leaner and stronger, protect my metabolic health, and actually feel my best while looking my most fabulous. Body recomp is real, but it's slower and more nuanced than "calories in vs calories out." It means losing fat while building muscle (or building muscle while losi...

Ever finished a challenge only to slide right back into old habits? You're not lazy, and you don't lack willpower...you've just been repeating a pattern no one taught you how to break. In this episode, I'm pulling back the curtain on the five mistakes that kept me restarting every 21 or 30 days: going in without an exit strategy, blindly following a plan instead of understandin...

Struggling to lose fat and actually keep it off? It's not a magic macro ratio or the perfect workout plan that gets you lasting results...it's finding the weird variations of habits that fit who YOU are. In this episode, I'm breaking down the 7 weird habits and mindset shifts that helped me lose fat, build lean muscle, and maintain my body recomposition results long term. You'l...

You're allowed to want to look good. Full stop. But somewhere along the way, aesthetic goals got villainized...like wanting to lose those last few pounds or finally see some definition means you're choosing vanity over health. That ends today. In this video, I'm sharing the 5 shifts that helped me finally look AND feel my most fabulous without sacrificing the lifestyle I love...and...

The scale has been lying to you and it's costing you your progress. If you've ever done everything right all week, stepped on the scale, and felt like your hard work meant nothing, this episode is for you. The truth is, the scale measures one thing: gravity's pull on your total body weight.  It cannot tell you whether you're losing fat, building muscle, retaining water, or genu...

Struggling to lose fat even though you’re eating well, doing cardio, or trying to stay consistent with your workouts? The missing piece may not be more restriction or more cardio. It may be building muscle. In this episode, I’m breaking down why weight training is one of the most important tools for fat loss, especially if you want results that last. We’ll talk about how strength training helps yo...

If your goal is fat loss, should you be doing cardio, lifting weights, or Pilates? The answer is not as simple as picking one and ditching the others. In this video, I’m breaking down the real fat loss training hierarchy: what to prioritize first, why weight training is the foundation, where cardio actually fits, why walking is more powerful than most people realize, and how Pilates or activation...

Most women working on body recomp are making at least 3 of these 9 mistakes without even knowing it — and fixing them changes everything. In this episode, I'm breaking down the exact mistakes that were holding me back (yes, I made all 9) and what to do instead so your body can actually respond. From how you think about cravings, to your macro strategy, to how much you're relying on caffe...

Why Eating More Is the Secret to Losing Fat (And Why It Feels Wrong at First) If you've been eating less, training harder, and still not seeing results this episode is for you. The truth is, chronic under-eating slows your metabolism, disrupts your hormones, and actually makes fat loss harder over time. And for most women, eating MORE is the missing piece...but getting there isn't easy....