Redefining Strength Podcast

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 fun

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 some practical meal prep hacks, which can make maintaining a healthy diet less of a chore. From bulk prepping to freezing meals, we dive into various strategies that can help you stay on track with your nutrition goals. 

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!

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 Habit
04:41 - Net Carbs
20:20 - 1200 Calories
24:21 - Quality Not Quantity

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!

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 Stress
01:49 - Stress is inevitable 
05:43 - Stress and Nutrition
29:38 - Macro Tip
32:51 - Mobility Moves

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 - Intro
01:06 - Diet Vs. Lifestyle
05:11 - 5 Calorie Deficit Mistakes
32:34 - Motivation
38:08 - Complimentary Goals

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 misunderstood foods, and how our dietary choices can significantly impact our wellbeing. White potatoes, chocolate and even cereals can all have their place in a balanced diet. We also touch on the importance of proper movement patterns and debunk the demonizing of certain movements due to injuries. Lastly, we delve into the world of aging, strength training, and exercise, discussing the benefits of combining different training methods for optimal results. Join us on this fascinating journey to strike a perfect balance between lifestyle and goals.

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!

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.