Redefining Strength Podcast

In this episode, I’m going to go over why you need to care about it NOW. I interviewed with Hayley Hollander on aging well and training tips for menopause and perimenopause. We’ll talk about heavy vs light weights - which is better? I’ll share a meal prep hack and a great bodyweight movement to combat the effects of sitting.

In this episode:

• We’ll chat about unlearning and why change is so hard
• Michelle will share why you are NOT what you eat
• I’ll go over the holiday balance and including foods you love
• Then I’ll touch on ALCOHOL and the impact it can have
• And finally I’ll share how you can get more out of your cardio with this tip!

In today’s episode:

• We’re going to chat about fault vs responsibility
• Let’s talk about managing the symptoms of peri-menopause
• Creatine - Ladies, it may be what you need…
• Activating those glutes and this tweak to common mini band moves
• And haters gonna hate - loving your body

In this episode of The Fitness Hacks Podcast we'll cover...

00:00 - Welcome to the Fitness Hacks Podcast
00:42 - Being wrong is right. Embrace being wrong!
03:16 - The Protein Pyramid of Priorities
19:42 - This macro hack to enjoy a sweet treat
22:36 - A fast fix for lunges and Knee Pain
24:15 - And what’s the difference - Compound sets vs supersets

In this episode of the Fitness Hacks Podcast...

00:00 - Introduction
00:35 - Quality Over Quantity
04:00 - Dietitian Corner - Behavioral Changes
16:44 - Macro Hacks - Healthy Swaps
21:45 - Fast Fix - Wrist Pain and Push Ups
23:31 - Maximizing Movements- Squat form

In this week's episode...

• I’ll discuss breaking those annoying patterns of sabotage
• I’ll chat with Michelle about how fad diets can be addicting
• I’ll give you the low down on BCAAs and why, when and how to use them
• I’ll share a delicious, plant-based, granola recipe everyone will love
• I’ll help you improve your prehab with this simple shift in focus
• And I’ll help you maximize this oh so important movement pattern! 

Hey Guys it’s Cori from Redefining Strength! 

In this new season of The Fitness Hacks Podcast I’m going to be bringing you all new segments.

In this episode we’ll cover...

1) 3 tips for kickstarting the new year, 

2) Get some amazing goal setting advice from my lead dietitian Michelle, 

3) Discuss 3 Key Macro Hacks

4) Go over a delicious one pan chicken recipe

5) Talk about an amazing training technique and then talk about dealing with hate as you work toward your goals.

As we go into a New Year, we may be motivated to make some changes - to reach new goals.

But all too often, only a few weeks into the New Year and new habits, we find ourselves completely unmotivated and lacking the “willpower” to maintain some of the habits we’ve created.

Are we just doomed to fail?

Do we just not have the self control or discipline that others have?

Or are we just approaching changes the wrong way?

I think it is key we realize one big thing and then implement these 4 tips to help us see results…

And that big thing we need to realize is that…

SELF CONTROL IS LIKE A GAS TANK!

During the day, there are so many things that happen that can deplete it.

That’s why the more changes we make at once, and the more dramatic those changes, the more they become harder to implement when other things come up and our tank is already on EMPTY.

It’s why we can feel like we just don’t have the willpower of someone else.

Because we are trying to force changes that don’t meet us where we are at and cause the gas tank to have to be full to be maintained.

Since life though so often doesn’t allow for us to maintain a full gas tank all of the time, I wanted to share 4 tips I think can help you make changes that don’t just rely on motivation and self control to sustain….

#1: Understand your current lifestyle - your beastette origin story.
- Where are you truly at currently? Realistic changes mean knowing your current position…and even understanding your pain!

--> LEARN MORE

#2: List your nonnegotiable.
- What are things that you like that the restriction instantly drains you?

#3: Create one small repeatable habit that can fly under the radar.
- What habit will you not even notice you have to do?

#4: Have a reminder of WHY you want this goal and why these changes are worth it to replenish your stores!
- Why does the pain of staying stuck outweigh the pain of change?

By creating changes in this way, we can help ourselves not feel like we need a full gas tank to keep moving forward. We can even find ways to create habits that keep us moving forward when times are tough.

We can even better embrace doing the minimum at times when we know our tank is on E!

If you want to lose weight and keep it off for good, you’ve got to face some cold hard facts…

As much as we like to just get excited about a new goal when we are motivated and even tell ourselves that it will be “easy,” to help ourselves embrace the change, this actually sabotages our long-term success.

Because there will be challenges. And the more we can prepare for them, the better off we will be!

#1: You get good at, and used to, what you consistently do.

Results come not from what we do every once in awhile, but what we do daily.

However, what feels natural is also what we’ve trained our body and mind to see as natural.

Often we have to UNLEARN old patterns and habits before we can learn new ones.

For example, you may find you can track for a few weeks and then fall off. At some point, you have to push through this hurdle. You have to acknowledge the hard and believe your goals are worth the sacrifice.

#2: There is no ideal plan.

One size doesn’t fit all.

What worked for you before, may not work for you later.

Because we are constantly evolving - our bodies, needs, goals and lifestyles are constantly changing.

So in order to create the perfect plan or you, you have to know where you are currently at to accurately adjust.

Meeting ourselves where we are at allows us to make small changes so we aren’t dependent constantly on willpower.

So we don’t get overwhelmed.

So we can actually create habits that stick.

It helps us create a lifestyle so we then think, “Why didn’t I do this sooner?!”

#3: Your body fights the weight loss process.

The longer you’ve had the weight on, the longer you haven’t been at your goal, the harder the process will be because your body doesn’t like change.

And then as you try to get your body to even do something it’s never done, lose those last few pounds for instance, it is going to rebel more and more.

The longer even you’ve been dieting, the more you’ll start to feel things adding up.

Realizing this and planning in other ways to measure success, or even strategic breaks, is key!

#4: It’s going to be boring and hard.

The things that work aren’t the sexy 1% tweaks. They are the boring basics done daily. And at times, it will be hard to want to do them.

We never want to do what we should 100% of the time.
 BUT these things are what allow us to enjoy life in the way we want.

These are the little sacrifices we make to do more of what we love!

#5: Your mindset matters most.

You can have the exact macros you need, the exact workout plan in place, but if you don’t implement it, if you don’t trust in it, you’re not going to fully use it and see results.

Too often we doom ourselves with doubt.

We have a plan that would work, but we just don’t fully take action or trust in the process long enough for results to build.

We doubt it will work and then we don’t truly make the changes consistently but convince ourselves we have so we give up when we don’t see the results we feel we deserve.

Even sometimes causing ourselves to fail because we’ve done MORE…which, in our head, feels like it should have worked out better.

But if you’re going to do a program, DO THE PROGRAM.

Believe in it and expect to LEARN even if you don’t hit your exact goal as fast as you’d like.

Because often, as skeptical as we can be, we can ultimately see better results faster when we go all in and do trust the process knowing we will get something out of it no matter what!