Redefining Strength Podcast

There's no shortage of reasons to avoid taking action. It's all too easy to let our healthy habits fall by the wayside when they lack a clear purpose.

In this episode, we'll look at how to:

Conquer those excuses, set objectives and prioritize your needs for maximum impact, and motivate everyone around you to reach for greatness as well!

Here's what we'll cover:

- The power of taking any positive step, no matter how small

- Shana Verstegen, a World Champion lumberjack athlete, offers advice on pinpointing your purpose and focusing on your personal goals and needs

- Why achieving your desired outcomes involves more than just goal-setting it's about creating systems

- Macro tips to align your nutrition with your lifestyle

- A 5-minute workout you can do anywhere, proving that time should never be an excuse!

A big thank you to everyone who has left a review! If you haven't yet, please do - it helps spread the message of fitness and ensures our content remains sponsor-free so you can enjoy uninterrupted listening!

When it comes to fitness and nutrition, there are so many different viewpoints and opinions out there. With so much conflicting information, it can be hard to separate fact from fiction.

In this episode, we're going to debunk some of the most common myths that I've seen floating around the industry. From dietary misconceptions to training myths that hold people back from seeing results, we're going to set the record straight.

We'll start by exploring the mindset that creates an environment for myths to thrive. Then, we'll dive into 5 common dietary myths that have been debunked by our special guest and Redefining Strength Registered Dietitian Michelle.

Next, we'll take a closer look at the myth of a sustainable lifestyle and what it really means to create something that you can sustain long-term. And finally, we'll tackle 5 training myths that I see holding clients back from achieving their goals.

Whether you're new to fitness and nutrition or you've been at it for a while, this episode is packed with valuable insights and practical tips to help you cut through the noise and make informed decisions about your health and wellness.

Looking to lose fat and gain muscle at the same time? In this episode, we're sharing 5 tips to help you achieve body recomposition and eat according to your needs and goals.

First, we'll cover how to determine if you need a calorie surplus or a calorie deficit if you want to lose fat and gain muscle. Then, we'll share three key words that sum up what it takes to see results.

Next, we're joined by Cristie, CEO of Eat Me Guilt Free, who shares how you can enjoy the foods you love and see empowerment through healthy lifestyle changes.

We'll also simplify your meal prep using staples and 6 ingredients used 6 ways. And finally, we'll discuss why body part split progressions may be a waste of your time.

Don't miss this informative and practical episode that will help you achieve your body recomposition goals!

Slow Metabolism? Struggling with your sleep?

In this episode, we'll dive into your metabolism and discuss how we can keep it healthy as we age. Many of us believe that our metabolism slows down as we get older and that we're doomed to gain weight, but there's a lot we can do to control it. We can even reverse metabolic adaptations through our previous dieting practices and increase our metabolic rate at any age.

In this episode, we'll cover five tips to boost your metabolism and optimize your sleep. First, we'll explore how your metabolism works and why changes occur, especially as we age. Then, we'll discuss why your dieting mindset may be holding you back and how to overcome it.

We're also excited to have a special guest, Dr. Amy Bender, who is the Director of Clinical Sleep Science at Cerebra, a sleep health technology startup, and an Adjunct Assistant Professor of Kinesiology at the University of Calgary. She received her PhD and Master of Science degrees in Experimental Psychology from Washington State University, specializing in sleep EEG. Dr. Bender has helped develop the only validated sleep screening tool for athletes and has implemented sleep optimization strategies for numerous Canadian Olympic and professional teams. Her current interests focus on how to help people sleep better by improving sleep disorder treatments with more precise digital sleep metrics. 

Dr. Bender will share essential tips to improve the quality of your sleep and what your sleep tracking device is really telling you. We'll also reveal six metabolism-boosting foods, including one that's often overlooked, and share a quick recipe to combine them. Lastly, we'll discuss how to design your workouts to boost muscle and metabolism.

By the end of this episode, you'll have a better understanding of how to boost your metabolism and optimize your sleep for a healthier lifestyle. Tune in to learn how to take control of your health and wellbeing today.

Are you feeling frustrated by your lack of weight loss results? 

Don't worry, you're not alone. In this episode, we'll be diving into the top five reasons why you may not be seeing the progress you want. We'll cover why seeking rapid weight loss can actually hinder your success, how to break through a plateau with tips from the Lead Redefining Strength Registered Dietitian Michelle, an amazing workout design to build muscle and boost your metabolism, why eating clean may not be the solution you need for fat loss, and how to hit your macros for maximum results. Whether you're new to tracking or a seasoned pro, these tips are sure to help you achieve your weight loss goals.

In this episode, we're diving into 5 essential strategies for maintaining optimal mobility and movement throughout your life, regardless of age. We'll cover...

1. Debunking the myth of "bad exercises" and embracing a variety of movements

2. Understanding the "Jenga" analogy for your body and learning how to rebuild movement patterns after injury with expert advice from Dr. Jen Hosler, a renowned physical therapist and mobility specialist

3. Discovering 8 crucial vitamins and minerals for enhanced recovery, muscle health, and bone strength, particularly as we age

4. Mastering a simple technique to elevate your form and muscle activation patterns

5. Addressing the pitfalls of imbalances, why they matter more than inflexibility, and how to effectively correct them

In this episode:

• The process is never over…you are never done! 
• Then I’m excited to share an interview I did with Dr. Charlotte Markey about tips to improve our body image and even inspire our children to love themselves
• I also want to talk about “getting abs” - what it actually takes to achieve this level of leanness for the first time as well as diet and workout tips to help you start working toward this goal.
• Then I’ll share the best way to make a dietary change TODAY
• And last but not least, I’ll share 3 amazing tips to help you improve your pull up form and start to master this move.

Featuring Dr. Charlotte Markey

For more information on Dr. Markey and her books visit...

https://thebodyimagebookforgirls.com
https://thebodyimagebookforboys.com

Should You EAT MORE to Lose Weight? Are Greens Powders Worth it? 

In this episode... 

I’ll discuss why results aren’t just about working hard and 4 tips to help your hard work pay off. 

Michelle and I will dive into the science behind why you may need to EAT MORE to lose fat 

We'll talk about getting in those greens - using a greens powder to boost that micronutrient intake. 

Why you may want to use INTERVALS over counting reps at times 

And why you need to stop avoiding those moves that frustrate and challenge your coordination. 

Use code "fitnesshacks" and save 10% off your order https://redefiningsupps.com/product/power-greens/

In today's episode...

- I want to talk about sacrifice and why it’s needed to reach any goal

- I’m excited to then share an interview I did with Kelsea from Constantly Varied Gear to talk about living boldly and loving the journey

-I’ll also share my favorite macro hack for quickly being able to hit your macros with go-to meals you can tweak as you need

-Can you lose body fat from specific body parts? We'll cover stubborn fat, such as the menopause belly, and spot reduction and some of the science behind fat loss and spot lipolysis.

-And finally a must-have foam rolling tool you can easily make at home that will improve your spinal mobility and help you prevent and alleviate neck, shoulder, back and even SI joint aches and pains 

Check out Kelsea and Constantly Varied Gear:

CVGWebsite: https://www.constantlyvariedgear.com/

CVG Instagram: https://www.instagram.com/constantly_varied_gear/

3 Nutrition Myths (Debunked), Meal Timing, Unilateral Modifications

In This Episode:

• I’ll talk about why now IS the right time to start
• Michelle and I will go over healing our relationship with food and helping future generations
• I’ll debunk 3 meal timing myths
• Say why being “good all week” isn’t yielding the results you want…
• And then I’ll share a great way to get in unilateral work when you can’t do a full single leg variation