Unrealistic expectations can lead to frustration and emotional sabotage!

While we can set goals, we cannot control the exact rate of progress. Instead, focus on controllable actions such as diet, exercise, and sleep routines to help drive success. 

By setting realistic expectations based on actions within our control, we can build momentum and ultimately achieve our desired outcomes.

The video version of this episode is live on youtube!

The changes we least want to make are the ones we need the most.

And often we already know the answer to the question of “What diet changes do I need to make to see results?”…we just need to be REMINDED of what to do. 

We need to be reminded to take our ego out of the equation and go back to basics. Any eating 

We need to be reminded to Suck It Up Buttercup and do the hard habits that lead to results. 

That’s why I’m going to start by telling you the change you need to make the most but will most want to avoid, and probably have even listed out tons reasons not to do like…

It’s restrictive
I don’t want to be obsessive
It’s too time consuming
It’s too hard
I can’t because I cook fresh
I can’t because I eat out and travel
I can’t because I have a family
I can’t because…


You can probably come up with 100s of reasons why you don’t need to do this and shouldn’t have to…

But guess what?

All of those reasons haven’t moved you forward toward your goals. 

They’ve held you back from making the change you need the most to see your hard work in the gym and your “healthy” diet paying off in the fat loss and muscle gains you want…Let's look at 4 diet changes that will FIX 93% of your problems

The video version of this episode is live on youtube!

This Redefining Strength Podcast episode focuses on the importance of silencing the inner critic to succeed in health and fitness journeys. 

The conversation covers practical strategies for recognizing and managing self-critical thoughts, such as treating oneself with the same kindness as a friend, identifying patterns of negative thinking, and using self-compassion mantras. 

The episode aims to help individuals shift their perspective, embrace their progress, and maintain motivation by fostering a more compassionate and constructive inner dialogue.

The video version of this episode is live on youtube!

You want to burn fat while building muscle? Great! 

Here are 7 steps to adjust your diet and workouts to focus on body recomposition…

Yes, you can achieve changes in both your muscle mass and fat mass at the same time. And this ideally should be where your focus is if you want to look and feel your best.

But this is a slow process. 

So stop searching for a fad diet or quick fix. 

The video version of this episode is live on youtube!

Struggling with failure? You’re not alone! This episode breaks down why failure isn’t the opposite of success—it’s part of the journey. Learn how to shift your mindset, recognize roadblocks you may be creating, and turn setbacks into learning opportunities that push you forward.

The video version of this episode is live on youtube!

Don’t fight your lazy—use it to your advantage! Lean into that creature of habit to learn and develop new, sustainable habits!

The video version of this episode is live on youtube!

I wanted to lose fat and get ab definition for the longest time and struggled hard. I blamed it on willpower. My love of food. My genetics. But I realized it was a really lack of experience in understanding in how fat loss works. That's why I want to share 10 years of fat loss advice in under 10 minutes!

The video version of this episode is live on youtube!

Struggling to build lasting habits?

Think of habits as rocks on a field—The Habit Rock Pile-some big, some small. If you overload yourself, you’ll never make it across to the finish line. 

Learn how to stack habits in the right way for long-term success!

The video version of this episode is live on youtube!

Weights are not the only way to progress your workouts and build strength and muscle.

And the more advanced an exerciser you are, the more you have to even turn to other forms of progression in our workouts to keep seeing results.

These tips are helpful too when training at home or traveling to help you create that challenge to build.

So whether you’re finding yourself stuck at the loads you’re currently using, don’t have heavier weights available or simply need to challenge yourself through the same but different, these 10 forms of progression will help.

The video version of this episode is live on youtube!

We are what we repeatedly do. If we want to reach our goals, we need to implement new habits daily.

But creating new habits isn’t as simple as learning something new. 

It’s first becoming CONSCIOUS of daily habits we’re doing that are so comfortable we don’t even realize we are doing them to unlearn AS we also learn the new routines.

This process is hard and it’s why so often we don’t make the changes we need or stick with the new habits for long.

That’s why I want to share 15 habit hacks I wish I’d learned sooner that have helped me now see fabulous and lasting results while continuing to grow and improve!

The video version of this episode is live on youtube!