Redefining Strength Fitness Hacks

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.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’ll chat about unlearning and why change is so hardMichelle will share why you are NOT what you eatI’ll go over the holiday balance and including foods you loveThen I’ll touch on ALCOHOL and the impact it can haveAnd finally I’ll share how you can get more out of your cardio with this tip!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:We’re going to chat about fault vs responsibilityLet’s talk about managing the symptoms of peri-menopauseCreatine - Ladies, it may be what you need…Activating those glutes and this tweak to common mini band movesAnd haters gonna hate - loving your bodyLearn my 3 step recipe to lose fat and keep it off without feeling miserable. Show me the three-step recipe

In this episode of The Fitness Hacks Podcast we'll cover...00:00 - Welcome to the Fitness Hacks Podcast00:42 - Being wrong is right. Embrace being wrong!03:16 - The Protein Pyramid of Priorities19:42 - This macro hack to enjoy a sweet treat22:36 - A fast fix for lunges and Knee Pain24:15 - And what’s the difference - Compound sets vs supersetsLearn my 3 step recipe to lose fat and keep it off without feeling miserable. Show me the three-step recipe

In this episode of the Fitness Hacks Podcast...00:00 - Introduction00:35 - Quality Over Quantity04:00 - Dietitian Corner - Behavioral Changes16:44 - Macro Hacks - Healthy Swaps21:45 - Fast Fix - Wrist Pain and Push Ups23:31 - Maximizing Movements- Squat formLearn my 3 step recipe to lose fat and keep it off without feeling miserable. Show me the three-step recipe

In this week's episode...I’ll discuss breaking those annoying patterns of sabotageI’ll chat with Michelle about how fad diets can be addictingI’ll give you the low down on BCAAs and why, when and how to use themI’ll share a delicious, plant-based, granola recipe everyone will loveI’ll help you improve your prehab with this simple shift in focusAnd I’ll help you maximize this oh so important movement pattern! Learn my 3 step recipe to lose fat and keep it off without feeling miserable. Show me the three-step recipe

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 Hacks4) Go over a delicious one pan chicken recipe5) Talk about an amazing training technique and then talk about dealing with hate as you work toward your goals.Learn my 3 step recipe to lose fat and keep it off without feeling miserable. Show me the three-step recipe

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

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 ha

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.Beca

Why do we have ego, take pride, in doing things alone?Why do we fear failing?If we want to succeed, we need to overcome these hurdles. We need to embrace failing faster and embrace an outside perspective.If you're finding yourself fighting against "help," fearing starting something new because you could fail....Here are some questions or perspectives to get out of your own way and even fail faster honestly….#1: Why not ask for help?#2: What pitfalls have others seen when taking on these challenges? Learn from others!#3: Repeat failing isn’t failure…Failure is never taking risk so you never see your full potential.#4: You want to put up a wall against doing it? Then do it more.Learn more about why that coaching, and accountability, may be key.--> Learn MoreLearn my 3 step recipe to lose fat and keep it off without feeling miserable. Show me the three-step recipe

Talking to client - she’s like…“It didn’t get easier this week! You lied!”And I said back, "Did you use a harder variation? Did you finish the workout faster?"She said...“Yes.”"Then it DID get easier."With training, you will ALWAYS feel challenged, because you’ll always be reaching for that next thing.But you’ll see the progression in how far you can run and how fast you do it…or the weights you can lift for more reps…But no…it never FEELS easier.We are just stronger, fitter, faster, more confident…I don’t share this to be negative but I think this delusion that things will at some point be “easy” holds us back…because it makes us ignore how much more we can do…Whether in the gym or other areas of our life.And even habits that do become fully ingrained…well we don’t always want to do them!This isn’t a bad thing either.It’s just a fact.It’s why you…#1: Always want to track progress to truly see progression and not let "feelings" derail you!#2: Focus on tracking all the different w

Want to achieve amazing results and reach your goals?Recognizing where you’re actually starting from!Create your beastette origin story…By recognizing where you are, you can map out accurate changes to achieve amazing results. And you can motivate yourself by taking ownership of your priorities and even what has caused you to not see results in the past.To write your origin story, consider these questions…What does your current day look like?What are key parts of your lifestyle?What do you struggle with?Why do you really want a change?Where do you feel the negative impact of your situation currently? What setbacks have you had recently making you want to see a new and better result?Why is the pain of staying stuck worse than the pain of change?TELL YOUR STORY!!!And don’t miss out on the first ever STRONG Action Blueprint LIVE class:—> REGISTER NOWhttps://rscheckout.samcart.com/products/strong-goals-masterclass/Learn my 3 step recipe to lose fat and keep it off without feeling miserable. Show me the three-s

Travel…the holidays…many of us feel like gaining weight is inevitable.And in the past, it may have been.But you don’t have to feel doomed to gain weight during the holidays or when you travel.You just need to consider some strategies to address the patterns that usually add up.And more importantly, you need to PLAN AHEAD!So what did I do?#1: I stopped to assess prior and plan out options.#2: I focused on doing the minimum and allowing that to build momentum and motivation.#3: I focused on controlling what I could control aka the meals AROUND holiday meals or vacation meals out. Even using more “strict” ratios and calories prior and after.#4: I focused on swaps. Where could I swap things at restaurants. How could I swap things in dishes I was prepping to share.#5: Used fasting strategically.#6: Never felt guilty.#7: Realized too often we emphasize the few holidays or vacation days over focusing on the other 300 some odd days of the year….--Learn my 3 step recipe to lose fat and keep it off without feeling mise

Watch Your LanguageHave you ever considered the power of some of the words you use?I know many of us have read and listened to things discussing how important the way we speak to ourselves is…But often that even misses the little words that really change our mindset most.Honestly, the power of words is why I will always say “Act as if” and never fake it till you make it.We don’t realize even sometimes how we are framing things until we see the changes they create.Or realize the mindsets holding us back.Learn my 3 step recipe to lose fat and keep it off without feeling miserable. Show me the three-step recipe

You woke up late. Your alarm didn’t go off. The kids took longer to get ready than usual. There was traffic.You’re off your game and feeling a bit frustrated with running behind.You’re late starting your workout. And while usually you’d do 5 rounds of your circuit, you only get in 2.You then have to rush off for the rest of your day.But all day you’re slightly frustrated because you didn’t get in your full session.You feel GUILTY.And maybe even a bit grumpy about not doing what you’d ideally like to have done.Your meal prep starts to look worse and worse to you.It would be so easy to grab those chips, those crackers, that candy, instead.I mean, who cares right? Your days already off. Wouldn’t it be better to just start over tomorrow anyway?If you can’t be perfect with things…BOOM.That thought right there, that thought we’ve all had…this desire for perfection…is so often what holds us back.Even just hearing this story, we all think BUT you still did SOMETHING.Learn my 3 step recipe to lose fat and keep it off

Just tell me what to do!I know most of us have thought this when struggling to figure out what actions to take to reach our goals.Especially when we feel like we’ve been working really hard to not see any progress, or such up and down progress, we want to give up.There are truly so many options out there.We just want a set DO THIS THING AND you’ll see results. But what if this is actually the thought that is KEEPING YOU STUCK.This idea that there is just one thing to do, one plan we can follow forever that will get us the lasting results we want?Because honestly this thought of just wanting everything mapped out for us, does hold us back from making sustainable changes.And I see this most often when it comes to meal plans.So while meal plans can be a great way to start making changes, we have to recognize their limitations.They do give us an idea of how to hit our goals - the portions we need, recipes we can use, ways to quickly and easily meal prep.BUT they don’t teach us to include foods we will ultimately

Honestly succeeding at anything in my opinion is hard. It often means doing things we don’t like.Sticking with things even when there doesn’t seem to be progress.Not only putting up with failures but embracing them and learning from them…There is lots of not so fun things along the road to success…but you have to find ways to embrace these things if you want to see results and maintain them.That’s why I wanted to share some “truths” I’ve found that I think taking ownership of is key if you want to see long-term success….Learn my 3 step recipe to lose fat and keep it off without feeling miserable. Show me the three-step recipe

You Must Let Go To Move ForwardA psychology professor entered the classroom with half a glass of water in his hand. The students expected the old common question “was it half empty or half full?” But to the surprise, he asked them “How heavy is this glass of water?”The answers given by the students ranged from 7 oz. To 25 oz. But the professor replied that the actual weight of the glass with water doesn’t always matter but how long you hold the glass is what matters.If you hold the glass for a minute, you won’t feel much weight. But if you hold for 10 minutes, you will feel a little more weight and it gets heavier for you with hours.If you hold it for the entire day, then your hands would go numb and pain.That very light and small and MINOR glass of water will become increasingly heavy.The same thing happens with our little slip ups and stresses.The more we focus on them, the more we give them our attention and beat ourselves up over them and focus on them over just learning from them and moving forward, the

One of the hardest things for me personally to do is PAUSE. Pause and assess. Pause and learn. Pause and reflect.I like action.Honestly I’m prone to working harder wasting effort to just DO something over slowing down to learn and assess.But the secret to the best results in as short a time as possible isn't hard work...It's efficiency of work.And efficiency comes from constantly learning, constantly honing your skills. Constantly perfecting your tools and building your resources.It doesn't come from simply trying to do more.Because too often when we try to just do more and work harder, we don't find the best way to do something.And we end up wasting a ton of effort.A perfect example of this is the tale of two woodcutters.Woodcutter A cuts wood all day, never pausing to rest.Woodcutter B, on the other hand, at times throughout the day stops and sits down.At the end of the day, Woodcutter B has cut 3 times more wood than Woodcutter A.Woodcutter A incredulously asks, "How the heck have