Redefining Strength Podcast

Progressions are earned…

Often we feel like because we “can” do something? We should do it or we deserve to do it.

But the question is…are you really doing it WELL?

Are you actually optimizing the movement or doing it just for the sake of doing the “harder” variation?

Are you putting a “bandaid” on the true problem? Applying a quick fix just to get through the workout?

I don't like doing something to progress a movement we haven't EARNED.

Like putting your hands behind your lower back during ab movements, specifically leg lower movements

Sure it allows you to do that harder movement right then, but it's also probably why you consistently tend to feel your lower back in other moves you shouldn't.

You're allowing yourself to "cheat" to pass the test...but you're not actually learning the information you need to pass the next test...or the next one...or succeed long term because you've actually BUILT your knowledge on the subject.

You just sought out a quick fix.

And I'm sorry, but at some point that catches up with you...which in this case, means INJURY.

Instead you need to REGRESS TO PROGRESS.

Build that strong foundation.

Establish that mind-body connection.

EARN those harder moves so you can avoid those aches and pains and move better overall!

Sometimes we have to take that step back to move forward, as sucky as it is.

And often, when we do step back, we get better results faster because we're optimizing our movements.

This optimization often helps us get better results from the hard work we are already putting in!

Here are a few questions to ask yourself BEFORE you even progress a move to make you more intentional with your training….

1. Where do I feel working?
2. Am I doing a harder variation of a move just to do one?
3. Am I just trying to “get through” my workouts?
4. What is the goal of what I’m trying to do?

Motivation that will burn out…especially often the more intense and restrictive we are to start.

As cliche as it is…it really is true you’ve got to find a way to enjoy the journey.

And that means creating new habits that do fit your lifestyle to some extent. Habits that you enjoy enough to keep repeating until they require no self control to do.

Now…You won’t enjoy every habit to start that you have to implement - change does require change and for us to be uncomfortable. 

BUT the more you can create new habits with things you DO enjoy, finding maybe new activities to do, new healthy restaurants to eat at, the more you’ll accept some of the things that aren’t as easy to implement to start.

All about that balance!

Here are 3 tips to help you create those new habits to carry you through!

#1: Tweak your current lifestyle.

We need to create new routines and habits if we want to make the changes sustainable. 

The easiest way to do that is to start with small tweaks to what we are currently doing. Small adjustments to things we love.

I know I like to eat out once a week, so Ryan and I found a healthy way to do so.

Know you really like to enjoy meals with your family so having to prep your own thing won’t work long term? Start by working backward from your family meals to tweak other meals. This way you’re keeping yourself in a routine you enjoy that you’ll ultimately want to do!

Love wine? Find a way to include it in your macros on certain days.

The key is realizing there has to be a balance. 

And that part of what makes creating new habits easier is piggybacking off of habits we already enjoy while changing ones that aren’t as ingrained!

#2: Challenge yourself to explore!

The more you do, the more you do.

The more you accept getting a bit uncomfortable in other areas of your life, the more you become open to changes.

And when making changes to your diet or workouts, why not explore other areas of your life that could introduce something new and fun and better promote the lifestyle you want to live?

Plus often we find activities and such that only make us want to stick with the new habits more.

Instead of just going out to dinner on a date night, why not try a new fun activity?

Instead of a Sunday morning just going to brunch and drinking, why not try adding in a hike with friends?

Explore other fun activities. You may be surprised by how much fun you can have finding a new activity you enjoy that only promotes the other lifestyle changes you want to make.

Not to mention, the more you get comfortable with change?

The more diet and exercise changes won’t feel so overwhelming.

Plus the more you create an overall new lifestyle, the more all of the habits fall into place together!

#3: Realize you won’t always want to do the things you should.

Even habits we’ve done for decades, we don’t always want to do.

And recognizing this is key.

We are human. 

But recognizing when we have lost motivation even in habits that once felt easy, is key. It may be time to try something new and slightly different.

It may be time to do some sort of reset.

Like maybe you do just need a day to skip your workout and not track.

BUT doing so consciously is key so you can get back to it.

Or maybe you realize you just need something new to jazz things up.

Creating a lifestyle doesn’t mean doing the exact same routines the exact same ways forever.

We can create routines and habits, but always constantly be running little experiments to keep things fun.

That’s the beauty of life. There are always new things to learn and ways to explore.

Routines and habits shouldn’t be inflexible.

One of my amazing Unicorns asked, “I was wondering if there were general “success” habits that you’ve noticed yourself and/or all clients who’ve met / exceeded their goals practice consistently on the daily?”

One of the things I told her that I think is actually at the heart of whether or not we succeed is…

We have to remember that we will NEVER be perfect with anything. 

It's about learning to recognize the detour  more quickly to get back on track!

She summarized this thought so nicely as…

Shift as soon as I notice drift.

When we start a new program we of course have “expectations” about what we’ll get out of it.

But what if the reason we’ve never fully seen the results we want is because of our “expectations” of what the outcome will be?

What if we are expecting too much? What if our binary definition of success is holding us back?

What if the benefit of each thing we do isn’t as simple as “did we or did we not get (insert outcome here)”?

Now I’m not saying not to expect yourself to work or not have high expectations when it comes to what you want out of things.

But I think too often we set our expectations only on reaching a specific goal and not on the LEARNING PROCESS involved in achieving that outcome.

It’s also why we can get really down and feel like nothing has ever worked for us.

We are only seeing victory as did we or didn’t we reach our goal.

If we instead saw each thing we’ve done as a chance to LEARN so we can build upon that next time?

Well we’d end up getting a lot further faster. 

And we’d probably feel like we’re “starting over” a lot less.

When we start something new, we need to set our expectations to be what can be LEARNED from this experience? How can we grow?

If our expectations are simply to learn? We’re going to get far more out of every experience.

We need to think of our journey as building a bridge.

Too often in our mind we simple see success as going from point A to point B.

But each thing we do can teach us something about how to truly build that bridge to get us across.

Each experience can add a piece to make our bridge more sturdy.

Each experience can show us how to move closer to our goal, even if it is the pitfalls to avoid.

And in doing the habits and implementing the systems to move forward? Often we will reach our goal and before we know it.

Sometimes taking our focus OFF the outcome and putting it onto the building process, the daily habits, ultimately helps us reach our goal faster.

Because we’re putting in the work and doing what we should.

Instead of just focusing on how far we have still to go.When building the bridge, you don’t want to keep looking up and thinking “Are we there yet?”

You want to think about what next piece you have to lay out to get across!

With our nutrition, it can be hard to make changes. For some reasons, any time we seek to make a change, we see any sort of tracking or logging as restrictive.

But no matter our goals - from performance to aesthetics to health - understanding our diet better is key. And having data to make tweaks? Only makes it easier.

We are the ones judging ourselves, not the tracking.

And we have to remember, everything in our lifestyle is constantly evolving. What is easy at one point, may not feel sustainable at another. That’s why it is key we take time to really LEARN about our personal needs. So we can constantly be evolving our nutrition to match our ever changing needs and goals! 

As much as we can become scale obsessed, wanting to see that number go down, what we TRULY want is fat loss.

I mean would you honestly care what that scale said if you loved how your arms looked in that tank top or fit back into your “skinny jeans?”

NOPE! 

You wouldn’t.

And I can tell you from personal experience, fat loss doesn’t always mean losing weight on that scale. It can actually mean your weight doesn’t change at all as you lose fat but gain and retain lean muscle.

So in the end?

You look leaner but you haven’t lost any weight.

I mention all of this because I think so often we strive for faster results on the scale or greater weight loss and ultimately hold ourselves back from true body recomposition.

We do these extremes that don’t help us retain lean muscle and even cause us to lose it. 

And then after maybe seeing some fast weight loss results from extreme deprivation that depletes our muscles of glycogen, causes us to lose water weight and maybe some fat but also muscle, we just end up regaining the weight.

And the worst part is…none of the weight we regain is necessarily muscle! So we ultimately end up worse off than where we started.

So if you actually want to lose fat? You need to stop seeking quick and dramatic scale changes.

You need to be a bit more ready to trust the process and implement these 3 key tips!

#1: Focus on protein!

#2: Don’t go extreme on that calorie deficit

#3: Strength Training

SUMMARY:

So if you want to lose fat?

Stop trying to rush the process. Focus on these 3 key things and you’ll see those long term results actually adding up!

Results Aren't Happening Fast Enough! HELP!

I don’t care who you are or how much you know…

Results never happen fast enough.

And the even worse part?

Often not only do results not happen fast enough but progress is NEVER linear.

I bring this up because I know we are all guilty of wanting more.

Of considering going to more extremes or doing more to try to get things to happen faster.

Or on the flip side…of getting so frustrated we give up.

Which really if you think about it is super stupid considering giving up for sure isn’t going to get us results faster.

But well, it’s still tempting none the less out of frustration.

Honestly, often really the issue is we simply haven’t given our results enough time to build.

While I know we become afraid that we’re repeating the same thing hoping for a different result, or sticking with something that won’t work?

Often it’s really just that we haven’t done it long enough. 

We can’t out exercise or out diet time.

So what can you do to help yourself trust the process a bit more? Be willing to give things time to add up?

1. Create a clear plan with a set end date - I know in theory we want to make changes a lifestyle, but we do better with an end date. A set time at which we can assess and adjust. Also, even with a lifestyle? You won’t be repeating the exact same habits forever. Our needs and goals are constantly evolving. What you do to lose weight or gain muscle? Won’t be what you do to maintain. Especially if you even change workouts or fitness goals or activity level….

2. Track - If you can see you’re doing the habits you need to be doing to get results? You know you’re doing the right stuff. I think often we are more worried about whether or not something is working when we don’t have that accountability. When we can’t see if we are actually doing what we are supposed to be doing. And often when we don’t want to track? It’s because we do want to give ourselves an excuse. We don’t want to take that honest look at what we are doing. Because all too often that honest look DOES show it is our fault and is something we can change. If you want results though? As hard as it is? You want to know there is something within your power to accurately adjust!

3 - Measure in multiple different ways. Body recomposition won’t often show on the scale. But do you really care what the scale says if you LOOK amazing? If you have the aesthetic visual you want? Not to mention if you’re able to move better, lift more, run faster, cycle further? Guess what? Those habit changes will build toward other aesthetic changes that may take longer. So taking PRIDE in those other achievements will help you build momentum and stay motivated. Success breeds more success so finding ways to celebrate wins to keep us moving forward toward long term goals is key!

I mention all of this because around this time of year, we start to get frustrated. We’ve been putting in weeks of work towards new goals and no matter how amazing our results have been? We always want more.

The key is realizing that results mean being in it for the long haul and finding pleasure in the changes themselves.

And even recognizing that impatience is…well….part of it. It means you’re doing what you should be!

The easiest path, the intuitive path and the RIGHT path? Aren’t usually one in the same.

I shared this story in this video I did for my one on one coaching clients and I thought it was so relevant after seeing some comments in my Facebook group over the weekend, I wanted to share it with all of you…

You know those bug zappers…You’d be sitting out there and just hear pop! Pop! Bug after bug would fly into them even though they saw their friend bugs dying. 

Why did they keep flying into the zappers even though they knew it would lead to their demise?!

Well…the obvious answer is…because they’re dumb bugs. 

But honestly, if you look at how we often approach change? Our instincts really aren’t any different than those silly bugs. 

We too do things we know we shouldn’t because they are INSTINCTUAL….and…well…EASY! 

We take the path of least resistance even when we have evidence it isn’t good for us. 

Our instincts don’t always guide us toward the best outcomes. As one of my clients told me one day, “My instinct is to eat ice cream, not protein.”

So why am I telling you this? 

Because there is going to be lots of resistance when starting something new. Change is hard. And you’re going to want to default back to what is easy and somewhat instinctual. 

But that’s what’s lead you here…to be seeking a CHANGE.

What is easy is easy. And if you just default back to what is easy?

You’re not going to see the results you want. You’re basically a bug flying into a bug zapper.

You don’t need to do extra to get results. 

You just need to follow the plan. 

It’s not about doing more, it’s just about changing habits, and for lack of a better way of saying it, not doing stupid stuff because it’s easy.

So this week, focus on moving forward. On making the hard change. If you’re uncomfortable?

GOOD!

Don’t be a bug!

EVERYONE has doubts, fears, times of insecurity. We all need reassurance at points. Feel down about our progress. 

We all have a better and worse.

I know it can seem like someone else has all of the answers, never has a moment’s doubt about themselves. But I’m sorry.

We’re human.

Pobody’s Nerfect.

I was musing over this the other day when one of my coaching clients was talking about feeling down about her recent progress. Talking about how she still sees the areas she really wants to change.

And I said I totally get it.

Cause we were on a zoom call I could see her fascial expression of, “Uh huh.”

You will always want to improve something. It’s human nature.

Even if you reach the goal you think will make all the difference, even if you really like your results, you’re still going to have better and worse days. You’re still going to have times you wish you could change or improve something.

You’re still emotionally human and have those insecurities.

Being happy all of the time. Feeling perfect? It just doesn’t exist.

I mean we have flaws, some of which make us both amazing and really difficult human beings at the same time. You can just ask Ryan!

I think we just have to remember that when we get a bit down about how things are going and start the comparing game.

The grass is always greener on the other side.

Social media only shows one angle. It’s the scrapbook often.

There is always hard work and struggles going on behind the scenes. 

Here are 3 tips to help you embrace the process of change, loving your journey but always wanting more:

# 1. Just being AWARE. I think admitting to our fears and doubts is key. Recognizing that they are THERE and real. We also need to recognize that with any positive quality comes a dark side. The more you want to strive to improve? The more you’ll get out of life BUT also the more you’ll have to quiet the internal doubts. The internal hater so to speak. 

#2: Results will never happen fast enough nor be linear. You’re always going to be tempted to focus on the things that “still aren’t there yet.” You’re always going to feel like someone else got there faster. 

#3: Don’t be afraid to admit your own insecurities. Too often we try to hide or bury negative emotions instead of dealing with them. I think sometimes admitting to the doubts and fears helps you face them and work through them. It even helps you change your thought processes behind them.

And then remember that sometimes you need to ACT AS IF.

Confidence comes from knowing you’re doing what you can. Taking the right actions. Not from being perfect. 

And the more you start doing the habits of the person you want to be? The more you FEEL like that person and become that person!

Movement is medicine.

Now I’m not saying that if you have an injury to just keep pushing through, but too often we simply do NOTHING.

Then after some time off, we jump right back into what we were doing and wonder why we end up injured again. Why nothing changed.

And it’s because we never addressed what lead to the injury in the first place. We never addressed postural distortions, compensations and imbalances that lead to overload. We never addressed the mobility restrictions and muscle weakness.

If we want to move and feel better? We need to train our bodies to know how to move well. And that means returning to basics and focusing on that prehab work.

If we want to see a change? We have to make a change.

And simply resting changes nothing.

So if you’re injured what can you do to help prevent future issues and even get to still train?

1. Address the rehab work you need. Seeing someone is good if this isn’t just a minor ache or pain. But even with those, you need to include the proper prehab work. Like if your wrists hurt with push ups. Do the mobility work needed so you don’t just have to deal with that annoying pain any time you have floor work. You need to foam roll to relax overactive muscles, stretch to lengthen shortened muscles and mobilize your joints and then activate those underactive muscles so that weaker muscles not meant to handle the load don’t have to. We do this work to establish proper recruitment patterns to help make them automatic during compound, faster paced movements. 
2. And as you address the underlying causes? Modify around the pain. While we don’t want to avoid moves forever if possible, we do often need to work around as we correct the problem.
3. And then we need to REBUILD. We need to retrain those movements with tweaks to help us load the correct muscles. It may be using different cues, or slightly different variations. Or even just adjustments to form. Slow things down and focus first on what you feel working over just mimicking proper form. We want to learn how to control as many movement patterns as possible so we then don’t get injured twisting or turning in everyday life!

Need help with that prehab work? Check out my RStoration!

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