Redefining Strength Podcast

Calories in vs calories out are all that matter for weight loss.

Yes. This is true - Take in less energy you expend and you will lose weight on the scale. 

But this oversimplification may also be holding you back from seeing results.

And it may be leading you to make mistakes that aren’t helping you see the true fat loss and muscle gains, aka body recomp, you truly want.

It may even be why you can lose the weight but never seem able to sustain your results. Because you can’t stay in a deficit forever!

That’s why I’m excited to share some tips to help you truly adjust your diet as well as your training to see fabulous results and have Michelle share why macros matter most!

Thank you to everyone who has left a review. If you haven’t please leave a review. It really helps spread the fitness love and keeps my podcast sponsor free so you don’t have to listen to any sponsorships!

While our core gets a lot of attention because many of us want toned abs or to avoid lower back and hip pain, our core is really a foundational component of our overall health and making sure we age well. 

That’s why in this episode you’ll learn more about the key components of your core or your Pelvic Core Neuromuscular System, common core dysfunctions and some amazing moves and tips to help you build that core strength and stability.

And I’m excited to share the expertise of Pelvic Core Physical Therapist Christina Christie as we dive into each component.

But first I want to start with a reminder I think is so key not only when it comes to core dysfunction but any situation we just accept in our life…

Struggling with weight loss? Fear and misinformation about protein might be holding you back. Join me and my fabulous dietitian, Michelle, as we bust common protein myths and uncover the truth behind the significance of this essential macronutrient in achieving your health goals.

We examine the impact of our food choices and discuss how carb-heavy diets and busy lifestyles can contribute to poor nutrition. Michelle shares valuable insights on the importance of consuming protein-rich foods and their role in building and repairing tissues. We also tackle age-related adjustments to nutrition, offering tips on how to modify your diet and embrace new training approaches to accommodate evolving bodies.

Don't let fear keep you from success! Tune in as we share strategies for maximizing workout efficiency, building a strong mind-body connection, and pushing yourself out of your comfort zone. Say goodbye to mental barriers and embrace change for a healthier, happier you!

Achieving your goals is NEVER easy.

Simple and sustainable don’t mean easy.

Success is hard.

Really selling you on wanting to make a change right now…right!?

As weird as it sounds, I think the best results happened when we are prepared to work hard.

That’s why in the episode I want to talk about how to better help yourself embrace the hard as well as what you can do to see results faster. 

And one of my amazing trainers Kristina is going to talk about how she helps clients shift their mindsets and prepare for the hard work ahead, and even her personal journey to really become the hardest worker in the room at all times!

Want to level up your running game? Then this episode is for you! Join me as I chat with one of my amazing coaches and fellow endurance athlete, Pamela, about the top three strategies to enhance your running experience: easy running, fueling, and strength training. Prepare to learn how these tips will make you a more efficient, stronger, and faster runner!

We dive deep into the importance of easy running, discussing how training by time and effort is more beneficial than solely focusing on pace and distance. Pamela shares her expertise on balancing strength training and running, providing creative scheduling solutions for both beginners and experienced athletes. We also tackle the significance of proper fueling, tracking your data, and adjusting your caloric intake as your training evolves.

In the latter part of our conversation, we explore the benefits of tracking macronutrients for optimal performance and aesthetics. Pamela and I emphasize the importance of focusing on the hip and ankle joints when doing mobility work, and how this can help prevent injuries and improve your running gait. Don't miss this insightful episode, packed with valuable advice to help you unlock your full potential as a runner!

Do you ever feel guilty for wanting to prioritize your own needs and goals as a busy parent? What if we told you that taking care of yourself is actually essential for being there for your family? In this episode, we talk about prioritizing self-care and leading by example with advice from some of my amazing RS trainers who are also moms themselves. Learn how to create delicious family meals, add more veggies into your diet, and dial in your training for optimal results.

Discover how to balance parental self-care with the demands of raising children in today's fast-paced world. We discuss how exercise can be a catalyst for new relationships and share strategies for making smart food choices through meal planning. We also explore how setting boundaries and prioritizing our time can ensure we're taking care of ourselves first, fostering healthy habits in our children, and developing a balanced diet for the whole family.

We wrap up the episode with insights on making healthy eating fun and engaging for kids, ensuring that even when eating out, we're still making wise nutrition choices. Learn how to create effective workouts that fit your busy schedule and stay accountable with tools like a calendar or family planner. Don't miss this chance to empower yourself and your family with the knowledge and motivation needed to lead a happier, healthier life!

Do you find yourself constantly worrying about cellulite, questioning how to reduce its appearance or even why it's considered a beauty issue? In this episode we'll explore the fascinating history of cellulite and its evolution into a perceived beauty problem. Join us for a riveting journey that reveals five secrets about cellulite, from its presence in 17th-century paintings as part of the beauty standard, to how the term became popularized in the 1960s for marketing purposes.

Get ready to uncover the truth about cellulite and learn that 80-90% of the female population experience it. Together, we'll dive into the science behind cellulite, discussing how genetics, age, and weight gain/loss can all play a role in its presence. Plus, we'll explore the differences in fat cell alignment between men and women, which contributes to the appearance of cellulite in women. Discover why it's so important to understand and embrace our bodies, even as we strive to improve them.

Finally, tune in as we share practical tips for reducing the appearance of cellulite through strength training, low-intensity cardio, foam rolling, mobility work, and macronutrient ratios. We'll also discuss the benefits of collagen supplements, Vitamin C, zinc, and antioxidants in improving connective tissue health, which can help with cellulite. Ultimately, improving our overall health and making healthy changes can have a positive impact on our appearance, but it's essential to love and accept our bodies, cellulite and all.

So you want to gain that lean muscle and be your strongest, fittest self…

Where do you start, and how can you see the best results as fast as possible, no matter your age?

In this episode, you'll learn how to build muscle efficiently at any and every age!

In this episode, I'm going to go over:

-3 mindset shifts you're going to need to have to gain muscle (especially if you've been in a weight loss phase recently)

-5 nutritional tips to accelerate those gains (thanks, Michelle)

-5 muscle-building foods and one delicious meal prep recipe using them
How your age factors in…

Have you ever felt like nothing you've tried in the past has worked when it comes to you achieving the results you're looking for? Join me in this episode as I share my personal journey and uncover the reasons behind this struggle. Together, we'll explore five common workout and diet and how to correct them. Get ready to gain valuable insights and practical solutions from my amazing team of dietitians who will share their perspectives.

I'll also reveal a significant mistake I personally made, which kept me from maintaining results and falling back into that yo-yo cycle. 

There is always a reason not to do something. But there is also a way to address any excuse we have and manage it to move forward.

In this episode of the Fitness Hacks Podcast, you’ll learn:

How to focus on small changes while embracing the learning process
What it takes to overcome your excuses and hold yourself accountable even on days you don’t feel like showing up thanks to the amazing Lauren Tickner and her tips.

How to hold yourself accountable with this 15-day challenge
Why cutting out the foods you love is sabotaging your results and what to do instead

And I’ll share my favorite moves to steer into the skid and give your body and your mind the break they need at times preemptively! 

Thank you to everyone who has left a review. If you haven’t please leave a review. It really helps spread the fitness love and keeps my podcast sponsor free so you don’t have to listen to any sponsorships!

Take The Free Accountability Challenge:
https://redefiningstrength.com/15-day-accountability-challenge/