Redefining Strength Fitness Hacks

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!Learn my 3 step recipe to lose fat and keep it off without feeling miserable. Show me the three-step recipe

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…Learn my 3 step recipe to lose fat and keep it off without feeling miserable. Show me the three-step recipe

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!Learn my 3 step recipe to lose fat and keep i

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!Learn my 3 step recipe to lose fat and keep it off without feeling miserable. Show me the three-step recipe

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 mobi

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 k

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 w

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 themHow your age factors in…Learn my 3 step recipe to lose fat and keep it off without feeling miserable. Show me the three-step recipe

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. Learn my 3 step recipe to lose fat and keep it off without feeling miserable. Show me the three-step recipe

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 processWhat 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 challengeWhy cutting out the foods you love is sabotaging your results and what to do insteadAnd 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/Learn my 3 step recipe t

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 enjo

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 w

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!Learn my 3 step recipe to lose fat and keep it off without feeling miserable. Show me the three-step recipe

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 Ps

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.Learn my 3 step recipe to lose fat and keep it off without feeling miserable. Show me the three-step recipe

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 movements2. 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 specialist3. Discovering 8 crucial vitamins and minerals for enhanced recovery, muscle health, and bone strength, particularly as we age4. Mastering a simple technique to elevate your form and muscle activation patterns5. Addressing the pitfalls of imbalances, why they matter more than inflexibility, and how to effectively correct themLearn my 3 step recipe to lose fat and keep it off without feeling miserable. Show me the three-step recipe

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 themselvesI 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 TODAYAnd 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 MarkeyFor more information on Dr. Markey and her books visit...https://thebodyimagebookforgirls.comhttps://thebodyimagebookforboys.comLearn my 3 step recipe to lose fat and keep it off without feeling miserable. Show me the three-step recipe

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/Learn my 3 step recipe to lose fat and keep it off without feeling miserable. Show me the three-step recipe

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/Learn my 3 step recipe to lose fat and keep it off without feeling miserable. Show me the three-step recipe

3 Nutrition Myths (Debunked), Meal Timing, Unilateral ModificationsIn This Episode:I’ll talk about why now IS the right time to startMichelle and I will go over healing our relationship with food and helping future generationsI’ll debunk 3 meal timing mythsSay 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 variationLearn my 3 step recipe to lose fat and keep it off without feeling miserable. Show me the three-step recipe