Episodes

4d ago

Cori and Coach Brooke discuss the strategies to maintain and build healthy habits during the holiday season, focusing on the importance of mindset for long-term success. The video version of this episode is live on youtube!

Dec 11

Cori encourages listeners to embrace various forms of strength, such as the efficiency of work, the importance of asking for help, and the ability to adapt like bamboo or rise like a lotus from challenging situations. By recognizing past successes and different strengths, individuals can overcome current challenges and achieve their goals. The video version of this episode is live on youtube!

Dec 4

Cori and Coach Lizzie explore the concept of "good enough" as a key to achieving health and fitness goals and why there's an importance of moving away from an all-or-nothing mindset, celebrating smaller wins to build off of. The video version of this episode is live on youtube!

Nov 27

Cori discusses how the quest for perfection can hinder progress with health and fitness goals. The video version of this episode is live on youtube!

Nov 20

Cori and Coach Michelle discuss the gut-brain axis and how maintaining a healthy gut can lead to a positive feedback loop (enhancing mood and decision-making related to diet and exercise). The video version of this episode is live on youtube!

Nov 13

Cori and Coach Michelle discuss how fear, often associated with failure, can be a powerful motivator when embraced and understood. They emphasize the importance of recognizing emotions as signals that can guide personal development and lifestyle changes to help reach your goals. The video version of this episode is live on youtube!

Nov 6

Cori discusses those "three little F words" that often sabotage progress by influencing thoughts and actions, which hold us back from getting results. The video version of this episode is live on youtube!

Oct 30

Cori and Coach Leigh discuss the significance of facing fears and embracing discomfort as a pathway to meaningful transformation. The video version of this episode is live on youtube!

Oct 23

Cori explores the concept of body recomposition, addressing the common questions of whether one can lose fat and build muscle at the same time. The video version of this episode is live on youtube!

Oct 16

Cori and Coach Michelle discuss the connection between stress and gut health and provide tips to keep your gut healthy at all stages in life. The video version of this episode is live on youtube!

Oct 9

In this episode, Cori focuses on the challenges and common mistakes encountered during muscle building, especially after transitioning from a fat loss phase. Don't let these 7 mistakes hold you back! The video version of this episode is live on youtube!

Oct 2

Cori and Coach Meka discuss strategies for maintaining health and fitness goals during the holiday season, while still enjoying festive treats. Find your balance this holiday season, starting NOW! The video version of this episode is live on youtube!

Sep 25

Cori highlights the importance of evaluating the “cost” of our habits and treating them like items in a budget. Are your habits worth a penny—or a thousand dollars? And how are you choosing which ones deserve your investment? The video version of this episode is live on youtube!

Sep 18

This episode dives into the concept of self-care and self-love, emphasizing that it extends beyond traditional relaxation activities like just bubble baths and manicures. Cori and Coach Susa discuss the importance of prioritizing oneself through consistent self-care practices, which may include tough love. Make sure to show up for yourself EVERY DAY! The video version of this episode is live on youtube!

Sep 11

Cori discusses the common struggle of maintaining consistency due to life and stress, while highlighting the need to adapt habits and routines to individual lifestyles. The video version of this episode is live on youtube!

Sep 4

Cori and Coach Michelle discuss the common pitfalls of waiting for the "perfect time" to start a fitness journey and emphasize the significance of building habits now, before the holiday season. The video version of this episode is live on youtube!

Aug 28

Your top fat loss questions answered to lose fat faster at any age! The video version of this episode is live on youtube!

Aug 21

What's the different between "acting as if" versus "faking it till you make it"? With these 4 tips, Cori emphasizes the importance of embracing the identity of the person you aspire to become, rather than imitating habits without genuine belief or purpose. The video version of this episode is live on youtube!

Aug 14

Cori emphasizes that feeling awkward when adopting new habits is a sign of positive change, as it pushes individuals out of their comfort zones. By normalizing discomfort and focusing on small progress, individuals can build confidence and achieve their desired results. The video version of this episode is live on youtube!

Aug 7

This episode focuses on navigating food events while maintaining health and fitness goals. Cori and Coach Michelle discuss strategies to avoid social sabotage by parties and travel, emphasizing the importance of planning and setting boundaries. The video version of this episode is live on youtube!

Jul 31

Cori emphasizes the importance of appreciating oneself at every stage of the health and fitness journey, highlighting that true happiness and beauty come from the process of becoming who we want to be. By understanding and transforming internal dialogues, we can cultivate a sense of beauty and confidence, ultimately becoming the person we aspire to be. The video version of this episode is live on youtube!

Jul 24

"What if the reason nothing is working - IS YOU." This episode discusses the uncomfortable truth that habits and attitudes may be the root cause of your struggles, rather than external factors like stress or diet plans. The journey to success involves continuous self-awareness and reflection, allowing for genuine lifestyle adjustments rather than temporary fixes. The video version of this episode is live on youtube!

Jul 17

Even if losing weight is a main goal, don't be afraid to gain muscle! Cori explains that previous dieting practices can lead to metabolic adaptations, compounded by factors like age, lifestyle, and hormonal changes. These adaptations may cause muscle gain before fat loss, even when aiming to lose significant weight. Cori emphasizes the importance of embracing muscle gains and increasing calories to eventually create a deficit for fat loss. Be patient with the process! The video version of this episode is live on youtube!

Jul 10

Cori and Coach Michelle discuss the benefits of doing the minimum at times to achieve consistent results, challenging the societal norm of constant hustle. Ditch the all or nothing attitude, while working on those 1% improvements for long-term success. The video version of this episode is live on youtube!

Jul 3

GRIT is developed through overcoming setbacks and struggles. Cori introduces a "grit builder framework" consisting of five steps to cultivate grit and increase the inner strength we already have. The video version of this episode is live on youtube!

Jun 26

It's not ONLY about cardio to get results! Cori and Coach Leigh dive into the empowerment and science behind women embracing strength training. They challenge outdated societal norms, debunk myths about “getting bulky,” and highlight the health benefits of building muscle—from boosting metabolism to reducing age-related risks. With practical tips like using RPE to measure intensity, this episode encourages women to lean into discomfort, embrace their strength and train with confidence. The video version of this episode is live on youtube!

Jun 19

You've lost the weight...now what?! Habits used to lose weight differ from those needed for maintenance. Learn practical strategies to sustain results for long term success. The video version of this episode is live on youtube!

Jun 12

Cori and Coach Michelle dive into the common excuses related to age and hormonal changes that many use to justify weight gain and health challenges. The goal is to stop blaming hormones and age, and instead, make proactive adjustments to diet and lifestyle for optimal health and fitness outcomes. The video version of this episode is live on youtube!

Jun 5

Inspired by Stephen Covey's "The 7 Habits of Highly Effective People", Cori emphasizes the importance of consistency over perfection with actions and mindset shifts in achieving health and fitness goals. The video version of this episode is live on youtube!

May 29

Cori discusses the concept of the "flat tire situation" in health and fitness journeys, where a single setback can lead to a spiral of negative behaviors and guilt. Discover the importance of recognizing these patterns with three tactics to help you recover more quickly from setbacks and self sabotage. The video version of this episode is live on youtube!

May 22

Go from being a lone wolf surviving to thriving with the help from your pack! Learn strategies for overcoming ego - accepting support and perspectives from others. The video version of this episode is live on youtube!

May 15

With summer quickly approaching, are you ready!? Find out what habits you can start doing today that will lead to that shredded summer body and even continue throughout summer! The video version of this episode is live on youtube!

May 8

You've heard the phrase "fake it till you make it." That's not what we will be covering... Instead, we will be going over "Act As If." It's not about faking the person you want to become but actually acting as if you already are that person! Learn about embracing discomfort, setting identity-driven habit goals, creating minimums to maintain momentum and taking full ownership of your journey to become the best version of yourself! The video version of this episode is live on youtube!

May 1

Feel like you are putting in the time, effort and dedication towards your workouts but just aren't getting the results you want? Find out why! The video version of this episode is live on youtube!

Apr 24

We've all been there... the struggle of knowing what to do but failing to implement it, often due to seeking quick fixes or new plans instead of acting on existing knowledge. Assess your current situation, focus on one small actionable change, and celebrate the success of daily habits you can do consistently. The video version of this episode is live on youtube!

Apr 17

You've been doing the same things and yet, you're not losing weight. Change requires change! Here's why that's so important... The video version of this episode is live on youtube!

Apr 10

Learn tips how you can be more mindful with your eating to get the results you want! The video version of this episode is live on youtube!

Apr 3

Maintaining the same habits without change can hinder progress. Learn how self-assessment and adjustments throughout the journey are important to continue seeing results. You need to be able to adapt routines to match evolving lifestyles. What once may have worked for your lifestyle, might now be holding you back! Change requires change! It's time to step out of your comfort zone to achieve the results you want! The video version of this episode is live on youtube!

Mar 31

So you want to see more ab definition… You want to achieve that elusive “six pack”... Well, here are 10 annoying nutrition tips to help you get there! But a word of warning to get abs, you can’t be concerned with sustainability. That comes later. This isn’t the time to focus on how you can work in your cocktails or your favorite desserts as much as I’m all about balance long-term. Because what we do to achieve a goal, is NOT what we do to maintain it. But to reach a level of leanness you’ve never achieved, or haven’t seen in awhile, you’ve got to be willing to sacrifice and push hard, especially when you’d rather sit on the coach and binge watch chick flicks while eating ice cream… Maybe that’s just me… But achieving abs is about pushing your body’s set point, and that does mean being more precise with your diet and workouts. Those 1% matter. That’s why these 10 tips are key. The video version of this episode is live on youtube!

Mar 27

Sometimes you have to slow down to be able to speed up towards reaching those goals! Learn how taking a moment to pause between thought and action can help override automatic patterns and lead to more intentional decisions. Being more intentional with your daily habits can lead up to big results that last! The video version of this episode is live on youtube!

Mar 20

Ten reasons why you may not be seeing the results you desire in your health and fitness journey! The video version of this episode is live on youtube!

Mar 16

I "SHOULD" be in better shape. SHOULD That one word often sabotages the mindset changes we need to make and habit actions we need to take. “I “should” be further along.” Only makes us frustrated and feel broken and like a failure. It doesn’t help us learn or want to make more changes. “I “should” workout 6 days a week.” “I “should” track my macros.” Ideals are fabulous. But if you can’t do them? We often do NOTHING. We need to, as one of my fabulous coaches says “Stop SHOULDING all over ourselves.” Because when we say all the things that SHOULD be happening, we don’t focus on what we actually CAN do. SHOULD prevents us from making a change. I’d encourage you right now to even ask, “Why SHOULD you do this? Why SHOULD you be further along?” Because so often we never really ask this important question. And when we do, we pause to assess what we are actually doing and what we need to move forward. The mindsets we CAN shift and the actions we CAN take. That’s why in this video I want to share 3 steps you can take TODAY to honestly create an action plan to move forward toward your goals. The video version of this episode is live on youtube!

Mar 13

Uncover the importance of creating a sustainable health and fitness routine that fits one's current life stage and priorities. While realizing the significance of starting small, understanding one's deeper motivations, and making incremental changes that lead to long-term success is the first place to start! The video version of this episode is live on youtube!

Mar 6

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!

Mar 3

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!

Feb 27

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!

Feb 24

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!

Feb 20

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!

Feb 13

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!

Feb 9

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!

Feb 6

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!

Feb 3

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!

Jan 21

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!

Jan 12

“It’s not my workouts. It’s my diet.” I struggled to make the nutritional changes I needed to see the fat loss and muscle definition I wanted for the longest time. I tried to out exercise my diet. But you can’t. At least not for long. And the more we try to, the more we sabotage our long-term success. Not to mention the more we make it harder and harder to lose the weight and stay lean as we get older. So as much as we may try, there is no way around making changes to our diet if we want to see results. That’s why I’m going to break down adjusting your diet into 7 steps to follow and follow IN ORDER to start. These nutrition tips are going to be annoyingly simple and unsexy and things you probably don’t want to do. You may even think you’re above them. But guess what? You’re not. No one is above the basics and too often we think we’re advanced and lose focus on them which is why we don’t see results. So suck it up buttercup. Take things back to basics and embrace the changes. What ultimately feels sustainable and like a lifestyle balance doesn’t always start out that way. And these changes will help you lower that mental barrier against change to create habits you can actually be disciplined with and see results snowball! But remember, nothing changes if nothing changes. The video version of this episode is live on youtube!

Jan 5

The places we want to lose from first are often the LAST to go. And in the process of losing fat, they often look WORSE before they look better because areas around them shrink as they stay EXACTLY THE SAME. This makes losing belly fat even more frustrating on top of the fact that the area is scientifically more stubborn! Yup…I say scientifically more stubborn because the lack of blood flow and the breakdown of alpha and beta fat cells in the area, make this area very hard to lose from. Not to mention changing hormones levels can impact where we store fat, causing us to gain more around our middles! So all in all…belly fat is annoyingly challenging to lose and while it’s the first place we gain, will be the LAST place we lose from. The video version of this episode is live on youtube!

Dec 30, 2024

Your Blueprint for 2025 The video version of this episode is live on youtube!

Dec 3, 2024

In this episode, we're going to look at why you need to embrace being DIScomfortable. The video version of this episode is live on youtube!

Nov 27, 2024

1% changes can lead to BIG Improvements! The video version of this episode is live on youtube!

Nov 21, 2024

Why your goal weight might be sabotaging your success The video version of this episode is live on youtube!

Nov 6, 2024

Why saying "I have to" vs. "I get to" can lead to a very different outcome. The video version of this episode is live on youtube!

Nov 1, 2024

In this episode, we're deep-diving into self-care and why it's so important! The video version of this episode is live on youtube!

Oct 25, 2024

How do your workouts and your macros impact your hormones? Let's take a look! The video version of this episode is live on youtube!

Oct 15, 2024

Does the idea of dieting stress you out? Then this episode is for you! The video version of this episode is live on youtube!

Oct 8, 2024

JUST. DO. ONE. MINUTE. The video version of this episode is live on youtube!

Sep 26, 2024

I'm join by Redefining Strength Registered Dietitian Julia Stumpf to go over some easy meal prep tips and tricks that will make your life so much easier! The video version of this episode is live on youtube!

Sep 22, 2024

Here are 15 No BS Tips I've learned in my 15+ years in the fitness industry! The video version of this episode is live on youtube!

Sep 19, 2024

In this episode my coach Liz and I will dive into the mindsets that shape our habits and impact our actions and discuss how to reframe those habits from HAVE TOs to GET TOs! The video version of this episode is live on youtube!

Sep 11, 2024

You don't need to buy a bunch of fancy equipment to get a great home workout. In this episode, we're going to look at how you can use what you already have at home! The video version of this episode is live on youtube!

Sep 6, 2024

Staying motivated is HARD. In this episode we'll look at some tips to help with workouts and nutrition. The video version of this episode is live on youtube!

Aug 28, 2024

September is just around the corner! Make sure you have a strategy so you don't backslide until the new year! The video version of this episode is live on youtube!

Aug 27, 2024

In this episode, we talk about nutrition and exercise's impact on balancing blood sugar with Redefining Strength Registered Dietitian Julia! The video version of this episode is live on youtube!

Aug 20, 2024

GRIT! What is it and how we can earn it The video version of this episode is live on youtube!

Aug 7, 2024

So often we're trying to gain or lose that we overlook maintaining our results. That's what we're going to cover in this episode. The video version of this episode is live on youtube!

Aug 1, 2024

In this episode we're going to look at nutritional tips to age on your own terms. The video version of this episode is live on youtube!

Jul 25, 2024

Think you need an hour to get in an Amazing workout? Think Again! The video version of this episode is live on youtube!

Jul 17, 2024

There are a lot of things out of our control, but when it comes to your response will you choose to be the victim or the victor? The video version of this episode is live on youtube!

Jul 11, 2024

Unfortunately we can't out diet or out exercise time but we can make these 5 key tweaks to see results faster when it comes to stubborn fat loss The video version of this episode is live on youtube!

Jul 4, 2024

In this episode, we're going to cover mini cuts and why a lifestyle isn't always the goal. The video version of this episode is live on youtube!

Jun 30, 2024

In this episode, we're going to look at some amazing micronutrients for gut health! The video version of this episode is live on youtube!

Jun 23, 2024

In this bonus episode we're going to look at why 93% of Women NEVER Lose Belly Fat...And why it's so hard. The video version of this episode is live on youtube!

Jun 18, 2024

In this episode, I'm joined by Registered Dietitian Julia Stumpf to talk about what a heart healthy diet looks like. The video version of this episode is live on youtube!

Jun 13, 2024

Are your goals worth it when it comes to the sacrifice? The video version of this episode is live on youtube!

Jun 6, 2024

In this episode Michelle and I break down the crucial role of micronutrients in your nutrition and managing menopause symptoms. We're taking a look at Calcium, Vitamin D, Omega-3s, Vitamin K, B vitamins, Magnesium, Vitamin E, and more. The video version of this episode is live on youtube!

Jun 3, 2024

Does it ever feel like you've tried everything to lose weight but you just can't seem to? In this episode we'll take a look at why. The video version of this episode is live on youtube!

May 27, 2024

If you're struggling to build muscle here are 15 reasons why! The video version of this episode is live on youtube!

May 23, 2024

In this episode we're going to look at the good, the bad and the ugly when it comes to low carb diets. The video version of this episode is live on youtube!

May 20, 2024

In this episode we're going to look at why bone health is so important as we age. The video version of this episode is live on youtube!

May 15, 2024

Getting results isn't easy...But if you own these 10 sucky truths you'll fast track your way to results! The video version of this episode is live on youtube!

May 13, 2024

In this episode we're going to look at the number one reason why we fail. The video version of this episode is live on youtube!

May 7, 2024

In this episode we're going to look at 13 tracking tips to make macros easier! The video version of this episode is live on youtube!

May 5, 2024

Let's talk about how you're in control when it's YOUR choice The video version of this episode is live on youtube!

Apr 29, 2024

In this episode we're going to go over everything you need to know about prehab The video version of this episode is live on youtube!

Apr 25, 2024

In this episode we're going to look at why age isn't an excuse! The video version of this episode is live on youtube!

Apr 21, 2024

Here are 10 common reasons why we don't see the results we want! The video version of this episode is live on youtube!

Apr 16, 2024

In this video Michelle and I are going to discuss overrated and underrated topics when it comes to building muscle. Calorie Surplus for Muscle Building - 01:00 Heavy Weights for Building Muscle - 05:46 Meal Timing for Muscle Gains - 10:06 Training Frequency - 14:11 Macros and Carbs for Muscle Building - 17:21 Workout Progression - 24:29 Supplements for Muscle Building - 28:16 The video version of this episode is live on youtube!

Apr 14, 2024

In this episode we're going to look at what the cost of health really means. The video version of this episode is live on youtube!

Apr 10, 2024

With so much information out there how do you know what's legit and what's not? In this episode we'll take a look! The video version of this episode is live on youtube!

Apr 5, 2024

Don't have a ton of time to workout? In this episode we'll looking at designing workouts that are both quick and effective! The video version of this episode is live on youtube!

Apr 2, 2024

Here are 20 sayings that I love and try to live my life by! The video version of this episode is live on youtube!

Mar 28, 2024

In this episode I'm joined by Redefining Strength Registered Dietitian Julia to discuss emotional eating. The video version of this episode is live on youtube!

Mar 27, 2024

In this episode I want to discuss 6 hard lessons I've learned along my journey that help with achieving lasting results! The video version of this episode is live on youtube!

Mar 24, 2024

In this episode I'm going to answer your questions about body recomposition! The video version of this episode is live on youtube!

Mar 19, 2024

In this video we're going to look at 5 common workout mistakes most people make and how to avoid them. The video version of this episode is live on youtube!

Mar 14, 2024

Are there "good" exercises and "bad" exercises? In this episode we're going to break down why we need to stop demonizing certain movements. The video version of this episode is live on youtube!

Mar 12, 2024

In this video we're going to cover 5 easy meal prep hacks you can implement today! The video version of this episode is live on youtube!

Mar 7, 2024

In this episode we're going to look at when intermittent fasting is right and when it is not! The video version of this episode is live on youtube!

Mar 5, 2024

let's look at the reason we feel like we deserve results when we're working extra hard! The video version of this episode is live on youtube!

Feb 29, 2024

In this episode we're going to compare high reps with a lighter weight and low reps with a heavier weight! The video version of this episode is live on youtube!

Feb 27, 2024

In this episode I'm joined by Redefining Strength Registered Dietitian Michelle to go over crucial micronutrients for menopause. The video version of this episode is live on youtube!

Feb 21, 2024

In this episode we're going to look at why we have the tendency to make the same mistakes over and over The video version of this episode is live on youtube!

Feb 18, 2024

Have you been celebrating quick weight loss on the scale? Maybe you shouldn’t be… Why? Because with these extremes you’re going to so that you can see the pounds fly off quickly But there’s a problem that almost everybody overlooks. You’re not controlling for if you're burning fat and not muscle. You might be losing weight quickly but you could be sabotaging your results. It’s also why you feel like you have to starve yourself to get back down to your goal weight and the process just gets harder and harder. The truth is…your hard work, trying to do more, is actually hindering your progress. And no one wants to work hard not to see the results they deserve! That's why in this video we're going to cover 5 signs you're actually burning fat and not muscle! The video version of this episode is live on youtube!

Feb 16, 2024

Do you have to track macros to see results? In this episode we'll take a look and also cover why tracking doesn't mean just one thing The video version of this episode is live on youtube!

Feb 13, 2024

The video version of this episode is live on youtube!

Feb 8, 2024

In this episode we're going to talk fat loss and whether things like intermittent fasting, workouts and food quality is overrated or underrated The video version of this episode is live on youtube!

Feb 6, 2024

In this episode we're going to talk about non-negotiables and finding the right lifestyle balance for you! The video version of this episode is live on youtube!

Feb 2, 2024

We often talk about how we want our diet to be a lifestyle but when you're trying to lose fat it's not always a lifestyle. The video version of this episode is live on youtube!

Jan 30, 2024

Is it really a plateau or just part of the process? We'll take a look in this episode and discuss how progress is never linear The video version of this episode is live on youtube!

Jan 26, 2024

In this episode we'll look at how your fitness is like a road trip! Learn how to approach speed limits and what NOT to do if you get a flat! The video version of this episode is live on youtube!

Jan 23, 2024

In this episode we'll look at how every upside has a downside and why that might not be such a bad thing... The video version of this episode is live on youtube!

Jan 18, 2024

In this episode we're going to look at 5 metabolic boosting protocols and how to optimize them for the best results. The video version of this episode is live on youtube!

Jan 16, 2024

In this episode we'll take a look at how strength training and cardio impact fat loss! The video version of this episode is live on youtube!

Jan 12, 2024

Ever found yourself part of the crowd that drops their New Year's resolutions like hot potatoes come mid January? You're not alone. Today is national quitter's day. Don't become a statistic 😉 The video version of this episode is live on youtube!

Jan 11, 2024

In this episode we'll look at the real "secret" to success. We need to create an ongoing process that can be your most reliable compass in navigating the path to your results The video version of this episode is live on youtube!

Jan 9, 2024

In this episode we'll discuss starting a new year and how perception is reality! The video version of this episode is live on youtube!

Dec 28, 2023

Unpopular opinion to voice…. Success is struggle. And with everything we achieve, there is a cost or sacrifice. A downside to an upside. And the more we try to run from this, the more we search for a quick fix, the less likely we are to truly achieve the results we want. That’s why in this episode I want to dive into the cost of fast fixes and what it truly takes to get lean. The video version of this episode is live on youtube!

Dec 26, 2023

There are certain habits, like late night snacking, that we’d ideally like to stop doing. While not necessarily bad…they aren’t serving us or helping us get the results we want. That’s why in this episode I want to go over how to change those habits to help you see better results faster. Michelle is going to dive into late night snacking specifically and why and when it can hinder how progress and how to break that habit! I’ll also go over why the weekends so often sabotage us as well as workout habit mistakes that often hold us back from seeing those strength gains! But first…I want to go over why we’ve got to stop beating ourselves up if we want to truly move forward! The video version of this episode is live on youtube!

Dec 14, 2023

Too often we let our age dictate what we can and can’t do. What we are SUPPOSED to do. But our age doesn’t define us. We define how we get older. Because we can’t stop that number from changing. But we can adjust our lifestyle to lead our healthiest, happiest lives at any and every age. The video version of this episode is live on youtube!

Dec 12, 2023

What are you waiting for? There is no right time… No perfect moment to start something. Honestly the right time to start something is when it feels like nothing is going the way it should. Because these hard times are often the times we need to learn to handle if we want to create lasting changes, but the times we never learn how to navigate as we always only seek to make changes during times that are ideal. That’s why in this episode I want to break down the importance of starting now and tips to help you learn to do the minimum and move forward even when life is trying to sabotage you while Michelle will share some great tips to inspire you to start working toward your goals TODAY instead of waiting for tomorrow or next month or a new year! The video version of this episode is live on youtube!

Nov 28, 2023

I talk a lot about strength work for body recomp and fat loss. Because muscle is metabolic magic. It truly stokes our metabolic fire. More muscle means more calories burned at rest, which means better fat loss results. And us looking leaner as we do lose. BUT…. Cardio has its place. And many even enjoy it…even though I think you’re weird. That’s why I want to talk about how cardio can help you achieve amazing body recomposition and talk about other key components to see better fat loss results! The video version of this episode is live on youtube!

Nov 21, 2023

There are always a bazillion and one valid reasons NOT to make a change…not to do something. No time is ever the right time. Because often our excuses stem from our priorities and what we value and have always done. But there is also always a way to make a change and meet ourselves where we are at to move forward. We just have to choose to see the OPPORTUNITIES there. The video version of this episode is live on youtube!

Nov 14, 2023

Life is about constant exploration. About constant growth. About constantly challenging ourselves to learn and improve. We should always be setting goals - whether they are performance, lifestyle, monetary, aesthetic… And we should always be CHANGING to reach them. Our identity is more fluid than we realize and at some point, we almost start fearing changes to it over seeking to explore it. And when we do, our lifestyle also stops evolving, which can keep us stuck repeating the same habits that aren’t moving us forward - even fearing change. That’s why I want to talk about some shifts to both your nutrition and workouts you may need to make as you get older especially as you go through a time actually called THE CHANGE aka Menopause! Lead RS Dietitian Michelle will also share some helpful macro ratio adjustments that can help you feel your best and keep your body stronger till your final day on this planet! The video version of this episode is live on youtube!

Nov 9, 2023

Creating new habits is HARD. And just when you think you’ve got an old pattern or habit broken and a new routine… Life does something that makes the old habit pop up and rear its ugly head! But in this episode you’ll learn how to create those lasting changes. Michelle will share how to get those new healthy behaviors to really stick and I’ll discuss some helpful mindset shifts and even a quick workout option so you always have a back up plan in place! 00:00 - intro 01:10 - Strong Systems 04:50 - Behavior 20:35 - Macro Hack 29:53 - Workout Hack The video version of this episode is live on youtube!

Oct 31, 2023

Muscle stokes our metabolic fire. Often if we just focused on building muscle, we would ultimately be leaner and see fat loss results faster. Yet so often our previous dieting practices have already sabotaged our metabolic health. The good thing is our metabolism isn’t just broken. BUT often there are a couple of key things we’ve done to kill our metabolism in the first place… Things we have to reverse that I’m going to go over here. And I’m excited to have on RS Coach Rachel to discuss how to eat more to lose fat as well as some of the mindset struggles we may have. But first I want to really outline the dieting pattern that leads to metabolic adaptations and what we need to do to make a change now…. The video version of this episode is live on youtube!

Oct 23, 2023

Stop the extremes. Stop the restriction. Stop pushing yourself to the point you want to give up constantly. Instead embrace finding your balance and realize why some changes are more of a struggle. Start to listen to what your body and mind are telling you and what is realistic for your lifestyle! In this episode of the Fitness Hacks Podcast, Michelle is going to go over how you can start to learn to eat more intuitively while focusing on a specific goal and I’ll share both more nutrition and workout tips to help you meet yourself where you are at to move forward. But first…I want to talk about something many of us have thought…. “Why is it so much harder to change your diet than to workout more?!” The video version of this episode is live on youtube!

Oct 17, 2023

You can’t stop getting older. But you can DEFINE HOW YOU AGE. Our body will change. Our needs and goals will evolve. But getting older doesn’t have to mean decline. We can lead our healthiest, happiest lives at any and every age as long as we embrace evolution to meet ourselves where we are at. And often the fact that we just ACCEPT certain things happening is what truly makes us get older faster. That’s why in this episode I want to go over key mindset, workout and nutrition tips, thanks Michelle, to help you feel your most fabulous at any and every age! And a delicious dessert recipe…because who doesn’t want to improve their health, feel younger AND get that sweet treat!? The video version of this episode is live on youtube!

Oct 10, 2023

There are lots of different opinions and perspectives out there. And while I think this is a good thing, it can also lead to us creating beliefs and habits that don’t serve us. That’s why in this episode I’m excited to chat with RS coach Cathy about some common diet and exercise myths she sees holding people back and even why there is no perfect workout or diet plan out there! 00:00 - Intro 00:42 - The "Perfect" Plan 02:18 - 5 Diet and Exercise Myths 29:40 - Your Magic Macros 35:38 - Workout Design The video version of this episode is live on youtube!

Oct 3, 2023

Sometimes it feels like nothing is working! No matter how hard we try, we stay stuck in the same spot, asking ourselves, "Why is nothing working?!" A lot of the time, what it takes is going back to those boring basics. As much as it's tempting to search for a magic pill, as much as it's tempting to think we'll set a goal and that motivation will drive us... If we don't take action the right way, we won't progress, and we'll be stuck thinking, "WHY IS NOTHING WORKING?!" That's why in this episode, we're going to focus on HABITS. The video version of this episode is live on youtube!

Sep 26, 2023

We are often our own worst enemy. And it comes back to the fact that whether we believe we can or we can’t we’re right. How we perceive things, dictates our actions - whether we see things as obstacles or opportunities is our choice. That’s why I wanted to discuss some common ways we sabotage ourselves, including what I call our “Selfless Sabotage.” One of my fabulous coaches Andrea will provide some great tips to help us even learn to be a bit SELFISH! But first I want to talk about how you may be dooming yourself with doubt. The video version of this episode is live on youtube!

Sep 19, 2023

So often when we want to see a better result, we feel like we need to make these massive changes. When often it is 1% tweaks, slight shifts in perspective that add up. That’s why I’m excited to share some amazing meal prep and workout hacks you can implement this week without really making any massive changes to what you’re currently doing. And the meal prep hacks from Michelle can help you not only get more micronutrient value from your food but even make meal prep easier and your meals more fun The video version of this episode is live on youtube!

Sep 10, 2023

Are you a new mom juggling baby care and fitness goals? In this episode, I'm joined by my fabulous trainer Rachel, a new mom, who shares her real-life experiences and strategies to balance motherhood and personal fitness. In this candid conversation, we uncover the often-unspoken realities of being a new parent, discussing the importance of setting realistic fitness goals, embracing constant life changes, and building a healthy lifestyle that includes the whole family. Rachel discusses how she fits workouts into her hectic schedule without compromising on her role as a mom. We dissect the significance of creating a routine and schedule for workouts that fit seamlessly into your existing lifestyle. Furthermore, we highlight the importance of self-care and mental health in the journey of parenthood. Rachel emphasizes the need for new moms to learn when to hit the pause button, and why it's essential to prioritize your own health and wellbeing, even amidst the chaos of motherhood. We'll also cover some practical meal prep hacks, which can make maintaining a healthy diet less of a chore. From bulk prepping to freezing meals, we dive into various strategies that can help you stay on track with your nutrition goals. The video version of this episode is live on youtube!

Sep 5, 2023

Many healthy terms and habits have evolved over time. Keto now is not what keto originally was. Tabata now refers to so many variations of intervals it didn’t originally stand for. And I don’t think the evolution of terms is a bad thing. HOWEVER, these healthy terms can become distorted and misused to market things to us that actually sabotage our results. We can also stop seeing the NUANCE in things which makes us demonize foods or training methods that may actually benefit us. That’s why I want to discuss some of the ways these terms can be used to mislead us or even impact our results and habits! And I’m excited for Michelle to go over some ways you’ll find food labels try to deceive us and ultimately sabotage our weight loss results! The video version of this episode is live on youtube!

Aug 26, 2023

We all want to get away with whatever we can. What I mean by this is…if something seems like a short cut or a way around what we “should” be doing, we are going to take it. That’s why I wanted to discuss some supposedly “healthy” habits we include in our diet and workout routines and why they may be sabotaging our results. And one of the biggest issues Michelle and I have seen recently is the habit of tracking just net carbs. Michelle will go over why this can sabotage your weight loss success and even cause other health issues! 00:00 - Intro 01:17 - Every Healthy Habit 04:41 - Net Carbs 20:20 - 1200 Calories 24:21 - Quality Not Quantity The video version of this episode is live on youtube!

Aug 22, 2023

Fad diets promise a quick fix or easy solution, but not only do they not lead to LASTING results they could also even be bad for your health and KILL you. I’m not trying to scare you or be overly dramatic. But some of the fad diets popping up on social media recently have been incredibly dangerous. That’s why Michelle wants to share 5 popular fad diets that can have serious consequences to your overall health while NOT leading to the lasting weight loss results you want. And I’ll share other tips to help you filter through the BS fads you see to make sure you’re implementing a program that will help you rock those results! The video version of this episode is live on youtube!

Aug 15, 2023

How to manage stress... When we want to lose weight, gain muscle, achieve amazing body recomposition or even improve our health, we turn to the things that are often easiest to adjust…. Our workouts and our diet. It’s harder to address things like SLEEP or STRESS so we often focus first on those other two things. And often through changes to our diet and workouts, we CAN improve our stress levels and sleep. In this episode we're going to cover how to manage stress. We'll look at stress and nutrition and cover some exercises that can help with stress relief. My amazing Dietitian Brooke will share some key nutrients we all need and even discuss the impact that STRESS can have on the symptoms of perimenopause and menopause! 00:00 - How To Manage Stress 01:49 - Stress is inevitable 05:43 - Stress and Nutrition 29:38 - Macro Tip 32:51 - Mobility Moves The video version of this episode is live on youtube!

Aug 8, 2023

Many of us desperately want to get off the dieting roller coaster and each new program we begin we have the hopes of it being the thing. But what makes something ultimately work? And how can we avoid making the same dieting mistakes over and over again? The common mistakes, both habit and mindset, I see clients making and how to avoid them are exactly what we’ll go over in this episode. And Michelle will share some amazing tips about avoiding common mistakes when it comes to creating that calorie deficit to lose weight! 00:00 - Intro 01:06 - Diet Vs. Lifestyle 05:11 - 5 Calorie Deficit Mistakes 32:34 - Motivation 38:08 - Complimentary Goals The video version of this episode is live on youtube!

Aug 1, 2023

Are you tirelessly chasing perfection and often falling short? We've been there, and we're here to help! In our latest episode, we shed light on the importance of balance and sustainability in our lifestyle. The pursuit of perfection can be detrimental to your long-term success, and we're here to tell you why the 80-20 rule may be your key to sustained triumph. We'll also explain the concept of the 'stress bucket' and why overloading it can lead to plan abandonment. The nutrition and supplement industry's fear mongering tactics have created a minefield of anxiety and misinformation. It's time to fight back with knowledge and understanding. We'll guide you through the labyrinth, helping you to understand the context and nuances of health claims. Food should not be your enemy. We'll guide you on understanding the nuances of different foods and adjusting our diets according to our changing nutritional needs. Don't miss our enlightening discourse on misunderstood foods, and how our dietary choices can significantly impact our wellbeing. White potatoes, chocolate and even cereals can all have their place in a balanced diet. We also touch on the importance of proper movement patterns and debunk the demonizing of certain movements due to injuries. Lastly, we delve into the world of aging, strength training, and exercise, discussing the benefits of combining different training methods for optimal results. Join us on this fascinating journey to strike a perfect balance between lifestyle and goals. The video version of this episode is live on youtube!

Jul 25, 2023

Let’s talk about MENOPAUSE. Sorry ladies, you can’t avoid it. And for some, the hormonal changes will hit harder than others. But I want to discuss strategies and tips and even some helpful mindsets to implement to help you navigate the hormonal changes. Because we don’t want to deny the struggles that can occur but we also don’t want them to dictate what we can achieve. While they will impact how we want to fuel and train, there is so much within our power to control and work around. That’s why I’m also excited to share tips from one of my magical managers Susa about how she navigated menopause to feel like her most fabulous self! The video version of this episode is live on youtube!

Jul 18, 2023

We also want to better understand what is going on with our body. And getting an official diagnosis can help. Labels can help us then assess what we need. We just have to make sure we don’t let our “labels” become an excuse but truly do focus on controlling what we can control. That’s why in this episode I want to talk about meeting yourself where you are at and even managing some common labels, like Adrenal Fatigue, that you may find yourself suddenly having to address. Michelle will share some great tips if you are suffering from Adrenal fatigue or even seeing changes to your motivation and fatigue levels with menopause or stress. The video version of this episode is live on youtube!

Jul 11, 2023

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! The video version of this episode is live on youtube!

Jul 3, 2023

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… The video version of this episode is live on youtube!

Jun 27, 2023

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! The video version of this episode is live on youtube!

Jun 19, 2023

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! The video version of this episode is live on youtube!

Jun 13, 2023

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 mobility work, and how this can help prevent injuries and improve your running gait. Don't miss this insightful episode, packed with valuable advice to help you unlock your full potential as a runner! The video version of this episode is live on youtube!

Jun 6, 2023

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 kids, ensuring that even when eating out, we're still making wise nutrition choices. Learn how to create effective workouts that fit your busy schedule and stay accountable with tools like a calendar or family planner. Don't miss this chance to empower yourself and your family with the knowledge and motivation needed to lead a happier, healthier life! The video version of this episode is live on youtube!

May 30, 2023

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 we share practical tips for reducing the appearance of cellulite through strength training, low-intensity cardio, foam rolling, mobility work, and macronutrient ratios. We'll also discuss the benefits of collagen supplements, Vitamin C, zinc, and antioxidants in improving connective tissue health, which can help with cellulite. Ultimately, improving our overall health and making healthy changes can have a positive impact on our appearance, but it's essential to love and accept our bodies, cellulite and all. The video version of this episode is live on youtube!

May 24, 2023

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 them How your age factors in… The video version of this episode is live on youtube!

May 19, 2023

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. The video version of this episode is live on youtube!

May 9, 2023

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 process What 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 challenge Why cutting out the foods you love is sabotaging your results and what to do instead And 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/ The video version of this episode is live on youtube!

May 2, 2023

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 enjoy uninterrupted listening! The video version of this episode is live on youtube!

Apr 25, 2023

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 while, this episode is packed with valuable insights and practical tips to help you cut through the noise and make informed decisions about your health and wellness. The video version of this episode is live on youtube!

Apr 18, 2023

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! The video version of this episode is live on youtube!

Apr 11, 2023

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 Psychology from Washington State University, specializing in sleep EEG. Dr. Bender has helped develop the only validated sleep screening tool for athletes and has implemented sleep optimization strategies for numerous Canadian Olympic and professional teams. Her current interests focus on how to help people sleep better by improving sleep disorder treatments with more precise digital sleep metrics. Dr. Bender will share essential tips to improve the quality of your sleep and what your sleep tracking device is really telling you. We'll also reveal six metabolism-boosting foods, including one that's often overlooked, and share a quick recipe to combine them. Lastly, we'll discuss how to design your workouts to boost muscle and metabolism. By the end of this episode, you'll have a better understanding of how to boost your metabolism and optimize your sleep for a healthier lifestyle. Tune in to learn how to take control of your health and wellbeing today. The video version of this episode is live on youtube!

Apr 4, 2023

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. The video version of this episode is live on youtube!

Mar 28, 2023

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 movements 2. 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 specialist 3. Discovering 8 crucial vitamins and minerals for enhanced recovery, muscle health, and bone strength, particularly as we age 4. Mastering a simple technique to elevate your form and muscle activation patterns 5. Addressing the pitfalls of imbalances, why they matter more than inflexibility, and how to effectively correct them The video version of this episode is live on youtube!

Mar 21, 2023

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 themselves I 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 TODAY And 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 Markey For more information on Dr. Markey and her books visit... https://thebodyimagebookforgirls.com https://thebodyimagebookforboys.com The video version of this episode is live on youtube!

Mar 14, 2023

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/ The video version of this episode is live on youtube!

Mar 7, 2023

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/ The video version of this episode is live on youtube!

Feb 28, 2023

3 Nutrition Myths (Debunked), Meal Timing, Unilateral Modifications In This Episode: I’ll talk about why now IS the right time to start Michelle and I will go over healing our relationship with food and helping future generations I’ll debunk 3 meal timing myths Say 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 variation The video version of this episode is live on youtube!

Feb 21, 2023

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. The video version of this episode is live on youtube!

Feb 14, 2023

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! The video version of this episode is live on youtube!

Feb 7, 2023

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 The video version of this episode is live on youtube!

Jan 31, 2023

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 The video version of this episode is live on youtube!

Jan 24, 2023

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 The video version of this episode is live on youtube!

Jan 17, 2023

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! The video version of this episode is live on youtube!

Jan 10, 2023

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. The video version of this episode is live on youtube!

Jan 3, 2023

The video version of this episode is live on youtube!

Dec 26, 2022

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! The video version of this episode is live on youtube!

Dec 20, 2022

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! The video version of this episode is live on youtube!

Dec 12, 2022

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 More The video version of this episode is live on youtube!

Dec 6, 2022

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 ways you’re growing! #3: Recognize that feeling MENTALLY tired can be a reason to take a diet break, switch ratios or even use a de-load week. Just because we CAN push through doesn’t always mean we should. #4: Sometimes embrace doing the minimum to stay consistent. Realize that strength doesn’t come from NOT doing hard things…it is built going through the hard. And pushing those limits never feels easier, but you are able to handle more! The video version of this episode is live on youtube!

Nov 29, 2022

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 NOW https://rscheckout.samcart.com/products/strong-goals-masterclass/ The video version of this episode is live on youtube!

Nov 22, 2022

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…. -- The video version of this episode is live on youtube!

Nov 14, 2022

Watch Your Language Have 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. The video version of this episode is live on youtube!

Nov 8, 2022

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. The video version of this episode is live on youtube!

Nov 1, 2022

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 want to eat. Or show us how to balance our actual lifestyle with our goals. They’re a short term fix. They are the reason we get bored or feel restricted or eventually fall off our habit changes… Because we don’t learn. So if we choose to use a meal plan, we want to realize it is meant to be a short term fix. And as we implement it, there are some strategies we can use to transition over time to fully learning how to make those sustainable changes… We can start by tracking the meal plan to see the portions to then make swaps with other foods we enjoy. We can tweak the recipes in the plan or even take the macros and search for other recipes we like or already use that match, even adapting our current favorites to work. We can include meals out where they work in. But the key is we take that framework and see how we can slowly tweak it based on what is realistic for us. Because we need to see making changes less as us forcing ourselves to fit a mold and more as there are different ways to use the mold to also fit our needs. We have to balance doing the “right” habits with what we can also do consistently! And this can even mean creating our OWN meal plan… The video version of this episode is live on youtube!

Oct 25, 2022

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…. The video version of this episode is live on youtube!

Oct 18, 2022

You Must Let Go To Move Forward A 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 bigger they become. We need to learn to let go of the things we can’t change or control while not ignoring them. We have to recognize them, take ownership of them BUT not just dwell on what happened. Because if we instead feel guilty, let it derail multiple days and throw us off...well the weight of that event adds up. It gains more importance in our mind. It festers and builds to hold back progress. It becomes WORSE than it really was. Do not little mistakes that are mere light glasses of water become things you can barely hold up because you've let your mind stay focused on them. Instead remember that those mistakes only hold weight if we allow ourselves to DWELL on them. Basically the Moral: You should learn to let go of your stresses and setbacks. If you can do something about it, just do it. In the other case, just leave it and work towards your goals or else it just kills your productivity. Now What Can You Do To Help Yourself Move Forward: Consider WHY This Situation Impacts You So Much The video version of this episode is live on youtube!

Oct 11, 2022

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 you cut so much more wood than me? You rested far more!" Woodcutter B says, "I wasn't resting, I was sharpening my saw." All too often we don't want to take that step back to improve. We don't want to regress to progress. We don't want to slow down and learn something new. It feels like we're wasting time. Or slowing our momentum. Or taking a "break." But often that step back can lead to a huge leap forward. Stop trying to rush results by just working harder. Be willing to pause and sharpen your skills (hehe) and build your resources and knowledge to be more productive. It will save you a ton of time, wasted effort and ultimately help you move forward faster in the end! So how can you get yourself to pause at times and do the learning that is necessary to stop working harder and instead learn to be more efficient? The video version of this episode is live on youtube!

Oct 4, 2022

I think sometimes we WANT a change. We WANT a new and better result… But we aren’t truly READY to do what it takes to make a change. And so we will never succeed no matter how motivated we are. Now you may be thinking how can I be motivated but not ready? Because motivation is the DESIRE to do something. Being truly READY to make a change means you’re in the headspace to make sacrifices. You’re capable of doing the hard. You’re ready to embrace things that make you question what you’ve always done and challenge you to get outside your comfort zone. Ready is about more than wishing or hoping for a change…it means you’re prepared to do the hard to get the result. And all too often the reason we buy a program and never start despite being motivated is because we aren’t ready for the challenge of change. Because change is hard. Now if you’re thinking…. “I’m motivated so how do I know if I’m ready?” I wanted to share some tips I’ve found helpful for clients to take that motivation and let it propel them into being ready to do what is necessary to get results. The video version of this episode is live on youtube!

Sep 26, 2022

One size doesn’t fit all and tracking isn’t right for everyone. And even those that do track won’t use this tool in the exact same way or even forever. Heck, I was a person AGAINST tracking for a very long time. I made all the excuses about why not to do it. And I never saw the results I wanted. Until I decided to try to see opportunity in a different perspective. Until I decided to be open to something new and uncomfortable. I like to really highlight the purpose of any tools we may choose, or not choose to use. I want us to truly understand them. Because that gives us power. I think when we don’t understand a tool and its purpose…we don’t properly use them or even know when they aren’t right for us. I also want to discuss tracking being restrictive because I’m a big believer in NOT giving tools power over us. When we say we can’t track because it makes us obsessed or judgmental…or it’s too restrictive, we are giving the tracker POWER. And in trying to avoid something, we are almost giving it as much thought and attention as we do if we just do it. If you think about it…we can oddly obsess just as much in avoiding as we can in implementing. That tool still has power even in our avoidance of it. And that’s not to say we may not choose to avoid using it BUT I think the more we can put everything in its place and realize we are fully in control of our implementation the strong and more in control of our life we become. So now is tracking restrictive? The short answer is no. The video version of this episode is live on youtube!

Sep 20, 2022

While we each do have our own unique set of circumstances, our unique needs and goals, often there are some fundamental things we can adjust no matter what if we aren’t seeing the results we want. There are actually 5 things I like to focus on first before we move into more of the details if a client comes to me saying they aren’t seeing the results they’d like… The video version of this episode is live on youtube!

Sep 12, 2022

How Do You Even Know What Is Possible? I got asked on a post about getting abs the other day… “How do you even know what is possible for you?” It was one of those moments where you sit back and you go… “Well huh!” And my honest answer back was… “I don’t think you can fully know what is possible until you try.” I don’t think we can ever fully know how far we can go with something until we’ve tried. And even then, we can’t fully predict the snowball that will happen as we continue to accumulate knowledge, make those small improvements and let TIME do its work. I say this looking back at my own photos over the years, my own lifting logs… When I was doing 2 pull ups, I would never have said I’d get 20 beautiful ones in a row. When I was first trying to change my body type from the orange with toothpick limbs, I would never have told you I’d have abs I wanted to show off. Heck if you asked me if I’d have half nakey photos I’d share of myself to social media while also filming videos every week, I would have laughed at you and thought you were crazy. Because none of these things are what I necessarily envisioned even when working toward specific goals. Because I don’t think we can fully predict the outcome of any journey. We can just envision what we’d like, constantly work to improve and implement and adjust habits…and stay focused on tweaking based on how things are progressing. But I do think we have to embrace that our ultimate goals, our results may not be exactly what we expected to start. This doesn’t mean they’ll be worse or better. But often they are different. But we also have to remember we can’t hold ourselves back from trying just because we don’t know what is possible. We have to remember that line of… Everything seems impossible until we prove it possible. So if you want to get better at something, don’t set a limit. See you goal as your starting point to shoot for. See a goal not so much as the expectation but a vision to drive you. And then set your expectations to learn and grow along the way. When we do this, we find out more about ourselves. We learn what are truly our priorities. We learn what matters to us. And we improve and grow. And often, no that end result isn’t fully what we expected. But often it can even be better. And it can lead to other progress, other wins. But I think in life we have to realize that so much can’t be predicted. So much has to be us taking a risk and seeing where things can go! So if there is something you want to work toward…who cares if it is even truly possible? Why not see how close you can get? Here are 3 tips to help you get started today seeing what is possible… The video version of this episode is live on youtube!

Sep 5, 2022

Everyday we are either working toward our goals or moving farther away from them. And while I don’t think we can always be focused on the future, and immediate gratification will at times “sabotage” our long-term goals and focus, I think recognizing that every day is building our future result… That your situation today is a result of your past hustle… Is super key. Because so often we stress perfection when we start a new program. We get up in a 21 day or even 6 week SPRINT….only to burn ourselves out with the habits so we can’t keep moving forward. Instead we need to focus on those small habit changes. The ways we can make 1% improvements. The ways we can be BETTER THAN we would have been in the same situation before. Because every day we are technically building and moving forward or taking that step back. And step backs are GOING to happen. But we have to recognize that, in life, there is no starting over. So how fast we get results will also be impacted by those steps….in either direction. That’s why that TODAY, right now, as you plan for tomorrow…as you choose between trying to be perfect and rely on willpower over making small changes to constantly learn and grow, you have to recognize that every day you are making the choice about which direction you will move in. And if you fall down? If you slip up, while that one event may have moved you away from your goal, the power you give that situation can impact future days. And those days again are either moving you forward or setting you back. Results come from what we consistently do. From how we learn and move forward. And again…There is NO STARTING OVER. That’s why I wanted to share 3 tips I use to help myself find ways to always move forward even on those days that feel like you’ve taken that step back. The video version of this episode is live on youtube!

Aug 29, 2022

There is nothing better than going on vacation. But it is often where we feel like we sabotage our results and our diet and exercise routines go to die. I wanted to share 7 tips to help you stay on track while you travel so you can keep moving forward toward your weight loss goals. However, I also want to mention that I believe vacations can, and should, be a time to relax and enjoy. Diets often fail because we force restriction at times when we do need to embrace a balance. We end up not really being able to diet on vacation while also not really allowing ourselves to relax. And this ultimately backfires. However, if you travel for work or just travel often and want to find the lifestyle balance right for you, these tips can help you stay consistent with your macros and your workouts while not at home! Do not feel guilty about not using every time you travel as an excuse to splurge. I know sometimes our friends or family can make us feel awkward for caring, but we need to stay focused on what also makes us happy in our progress toward our goals! Because we can’t just always make the excuse that this is a once in a lifetime experience if we’re traveling all the time! So what are the 7 travel hacks to help you stay on track? The video version of this episode is live on youtube!

Aug 22, 2022

I’m horrible with internet slang, acronyms, phrases…whatever. The first time someone posted TLDR I had to google it. I thought of this the other day when my managers and I were talking about abbreviations and acronyms and lingo that may be helpful to make a list of. I made the joke about how I’m so bad with knowing what those things are… And I mentioned to Michelle, my lead Dietitian, the first time I saw TLDR. She Googled it the second I mentioned it as she didn’t know either. Anyway, why am I rambling on about this TLDR…and for those of you about to Google it, it is Too Long Didn’t Read….? Because the first time I saw it, it was commented on one of my blog posts. And seeing it oddly made me sadder and madder than any troll comment I could have gotten at the time. I wasn’t mad because my articles are freaking fabulous and they were missing out but because they were holding themselves back. I was honestly sad for them. Because in their search for a quick answer, a fast fix, simply WHAT TO DO, they were missing out on the part that would actually allow them to find something that works for them… Something that lead to lasting results… The WHY behind the systems so they could implement them correctly. They weren’t open to learning. And their desire to just be told what to do quickly, was probably what kept them working really hard without seeing results….wasting far more time putting in pointless effort than it would have taken them to just embrace the learning and read the post. I bring this up because I know I’ve even been guilty of this…. Skipping around an article, course or program to pull what I think I need. The video version of this episode is live on youtube!

Aug 16, 2022

You’ve reached your goal…Now what? Now comes oddly the hardest part…MAINTAINING YOUR RESULTS! And maintenance is hard because it’s a new process in and of itself. You can’t keep doing what you did to get to your goal - you can’t stay in a deficit forever. And you can’t go back to what you were doing prior. Old habits will just lead to you losing everything you’ve worked hard for. Soooo, what do you do? Here are 4 tips to help… The video version of this episode is live on youtube!

Aug 9, 2022

As kids some of us loved asking WHY…like annoyingly so. Ok…we were asking it often more JUST to be annoying, but still…as kids there is a curiosity there to understand more of our world. But at a certain age, we stop….we stop assessing and being as curious. However, as annoying as constantly being asked WHY is, we need to embrace our inner child more if we want to learn and grow. If we want to overcome our own self limiting beliefs and doubts, if we want to break free of the self imposed limitations and negative mindsets, we need to start asking ourselves WHY. Think about it, how often do you ask yourself WHY you have a specific belief? How often do you ask yourself, WHY you believe something is a certain way? How often have you asked yourself WHY you feel you’re good or bad at something? Why you like or dislike things? Why you’ve succeed or failed at certain activities or ventures? Why you are willing or unwilling to do certain things? Why you even expect certain results. Think about all of the times we make statements, especially in opposition to making a change, yet never really question WHY. The video version of this episode is live on youtube!

Aug 2, 2022

I was one of these people… So I always sympathize with this comment, “I’ll workout all day. It’s just so hard to change my diet.” Or… “I can train hard. I just can’t change my diet. I love food too much.” The thing is… We CAN change our diet. And yes, we all know we just aren’t “willing” to or we don’t “want” to…. But what we don’t realize is that training is NOT easy. We’ve just become comfortable being uncomfortable in that way. Realizing that was oddly eye opening for me. Because A. It made me truly recognize that many people do NOT like training. I’ve just developed a comfort zone that includes it. And B. Even with training there are still things I’m not comfortable doing…often new skills I’m not good at. And when you start to assess moves or tools or such you won’t include and often scoff at even, you’ll start to see where your comfort zone ENDS. Basically what we’ve got to recognize is that dietary adjustments are possible…they’re just outside our comfort zone. So how do we learn to be comfortable being uncomfortable with dietary adjustments? And I think that it starts with how we approach changes… First…Realize that when you push too much, you rebel more. Assess the mindsets that make you resistant. So often when we make a ton of changes and mentally can’t handle them, we then start to associate those habits with that negativity. They become one in the same. Like tracking. When we only track to seriously restrict, when we feel super hungry and miserable tracking, we believe tracking is restrictive. Realizing we will associate the habit with our mindset and that can 100% color things, A. We want to assess why we don’t like habits. But B. We want to break those mindsets around them and find new ways to implement them. The video version of this episode is live on youtube!

Jul 26, 2022

I think something we too often like to gloss over is the sacrifices and challenges involved in achieving results. Getting a new and better result, making a change is NOT easy. Even something that eventually feels sustainable can be hard to start because it isn’t instinctual. It isn’t what we’ve always done. So when I work with a client I like to discuss the options in how we move forward. While I don’t believe in fad diets or quick fixes, I do believe we have a choice in the speed of our results… And how fast we choose to move forward toward a goal is dependent on how much we are willing to go all in, embrace change and make sacrifices. The video version of this episode is live on youtube!

Jul 19, 2022

Often when we start a new program, we tell ourselves it's going to be THE THING. The lifestyle change we've been looking for. We tell ourselves it's going to be easy and magical (ok maybe not the magical part). Heck maybe we've even been convinced of this by friends who claim it was soooo easy to do and the BEST thing they've ever done. We can even manage to convince ourselves there won't be struggles. But this is exactly the OPPOSITE of what we should be doing. It's honestly what often sets us up for failure. Because if we think or believe that a change should be easy? We'll only end up super frustrated and overwhelmed when it isn't. Which 98% of the time...IT ISN'T! Something almost always comes up. And when it does, if we've told ourselves things SHOULD be easy? We'll feel like there is something wrong with us because it isn't, especially if we've been told it was easy for someone else. We have to realize instead that there will ALWAYS be set backs and hiccups and mistakes. And that often when someone is LOOKING BACK and saying it was easy, even they encountered struggles when first starting out. So instead of trying to convince yourself that the process will be easy, OVERSELL THE NEGATIVE. The video version of this episode is live on youtube!

Jul 12, 2022

Honestly the more we want overnight results, the less likely we are to truly see the results we want and deserve. Fad diet results often not only aren’t real results, but they aren’t lasting results because we haven’t truly created sustainable habit changes. So as much as I know we all want results yesterday, we have to get ready to make some true lifestyle changes if we want to see the amazing results we deserve. That’s why I wanted to share 6 things that often hold us back from truly reaching our goals… The video version of this episode is live on youtube!

Jul 4, 2022

Yup you heard that right. We make things impossible because we tell ourselves they aren’t possible. And guess what? Sure…everything isn’t possible…nor we will achieve that goal in the same way someone else has even if we get there. Getting abs for you may be different than for me. We of course all have genetic limitations and pre-dispositions. But to just say you can’t get abs…well why not still strive for YOUR version of your leanest physique? Why just say you can’t have that exact thing and give up? Seriously then what is the option?! So often if we believe we can’t have something we just don’t even try! But we’ve got to stop telling ourselves we can’t if we want to move forward. Life is about constantly growing and improving. That is the fun in it. And I do truly believe that too often we write ourselves off. I didn’t think I could get abs! I didn’t think I could deadlift 310 pounds. I didn’t think I could get a tennis scholarship to a Division I team and play. I didn’t think I could start a business and go out on my own. Heck I didn’t think I could be that person in front of the camera! But I also didn’t not try. There will always be a DOUBT that you can’t do something, but while I didn’t necessarily know it was possible until it was, I believed in the opportunity. I believed that there was no point not to try. And I think that’s the key, realizing the alternative. Which the alternative is to just give up, never move forward, never improve. Is that really what we want? Any time I’m presented with these situations I like to reflect on what I do, what I’ve seen successful clients do, to share tips…and here are 3 mindset shifts I think are key to putting ourselves out there and seeing what is possible. The video version of this episode is live on youtube!

Jun 28, 2022

Body acceptance…Loving your body… I’m going to be brutally honest, I don’t think we’ll ever be 100% happy with ourselves or content. I think it is the human condition to always want more. BUT I also think we need to find a balance where we appreciate who and what we are flaws and all. We need to love ourselves despite the struggles and even value ourselves potentially more because of what we’ve gone through. Struggles do not diminish our value. Personally I believe those life experiences enhance our worth. But I thought this was also an interesting way of thinking about value… If I offered you a crisp and new $20 bill right now, you’d want it. If I crumpled that, you’d still want. If I rubbed some dirt on it and stepped on it, you’d still want the $20. Because the value of that bill hasn’t changed despite the dirt. Honestly the wear and tear on the bill really doesn’t matter, it’s still $20. We’ve got to value ourselves in the same way - we need to value ourselves despite painful conditions and failures. We can’t degrade ourselves just because of temporary setbacks and struggles. We need to realize all the worth we truly have. I think when we can see our value and realize it is unchanging despite our current circumstance we can start to better achieve acceptance. We can work to improve without being unhappy. So how can you help yourself see your own worth? The video version of this episode is live on youtube!

Jun 23, 2022

The video version of this episode is live on youtube!

Jun 15, 2022

I got an email saying “What about the stubborn belly fat? Yeah I know macros, but what else can I do?” My reply - “Why add complication to something that should be simple?” Too often we want to do more. We want to do things that maybe make that 1% difference over staying focused on the thing we just simply need to do consistently. Because it makes us feel more in control…or often we even hope we can AVOID doing the hard but key thing to get results. I know this is not “sexy.” But truly results are built off of those boring basics. It’s not the supplements. The fancy equipment. The crazy moves that make the difference. It boils down to clear workout progressions repeated weekly with a focused goal for their design and macros. Yup macros. No matter your goals. If you use those two fundamental things and seek to always learn and track (what I believe is self-empowerment), you will be able to adjust your lifestyle as your needs and goals change - whether those changes are due to shifting priorities, simply something new you’d like to work toward or changes with age and hormones. Now I get that neither of these things are the fast fixes and that they take learning and consistency when we sometimes want something shiny and new, but they are key. Why Macros Matter… Macros are what every diet dials in even if it doesn’t tell you that. Some diets may tell you to avoid specific foods or food groups. But this is to eliminate or reduce a macro. The issue with this is…What if you plan to include this food long term? You don’t know the balance. Not to mention the second we restrict something, the more we want to rebel even if we didn’t eat that food often. And so often in this restriction of specific foods, we don’t account for changes in our lifestyle. It’s why something may work for a bit only to not work later. It leads often to frustration when we’re doing all of the “right things.” It’s why you need to seek to really understand the foods you’re consuming and how they impact you. That way, if you start training more, you can adjust your fueling to match. If you find you have cravings around your period, you can actually steer into the skid and adjust because your metabolic rate has changed. If you are busy at work and training less, you can adjust your macros. Want to build muscle, you can adjust. You are in control AND you don’t have to restrict anything specifically. You can find YOUR balance. Why Progressions Matter… Too often we see training as calories burned. Working harder over working smarter. But this is often why we end up like that hamster on the wheel, running really fast to not get anywhere. Like everything in life, we have to have a clear destination and map out a course to get there. You don’t just get in your car and drive to a location you’ve never been. You map out the route so you can track your progress toward your destination and be able to correct any wrong turns. Same thing goes for your workouts. You need to map out a weekly schedule based on YOUR schedule, needs and goals, and then track your progress toward it. I know people want to claim it is boring, but this is an excuse not to dial things in more and be intentional. You don’t have to repeat the same workouts forever. But giving yourself time to truly maximize and build is key. Even 3-4 weeks is enough. And then you can change things up a bit, even progressing moves through the same but different. This helps you truly create the progression you need to build back stronger. And it helps you avoid overtraining and wasting a ton of time and effort. More is not better. And more is often why we don’t The video version of this episode is live on youtube!

Jun 7, 2022

Raise your hand as high as you can. Go ahead...do it right now. Now raise your hand higher.... You did didn't you? Funny how I told you to raise your hand as high as you can and yet you could still raise it higher when I said to.... Funny how it didn't take really much more effort to raise it a bit higher either.... Why do I mention all of this? Because A. Often we don't realize we can give more until we are asked to. And B. So often we don't necessarily do everything we can even though those little tweaks, doing just a little bit more, doesn't take much more effort. It isn't that we are lazy either. Or that we don't care or want to give our all. We do. But I think sometimes we just don't realize how much we are truly capable of. We don't realize the little bit more we can get out of things with just a very small bit of extra effort. Sometimes we need that extra outside push. That outside perspective. We need to be shown that our limiting beliefs are false and that more is possible. Heck sometimes we just even need someone making us aware that this could be happening like I have done right now asking you to raise your hand. But how can you do this on a continual basis? How can you not let yourself “get away with things” and be held back by your first impression of your attempt at something? I wanted to share 3 ways to reflect on your effort and always get a little bit more out of yourself… The video version of this episode is live on youtube!

May 30, 2022

You end up pleasing no one. Especially not yourself. I personally believe we will ALWAYS care about what other people think…it’s how we can actually function as a society. But we also have to learn to filter what we care about. We have to learn to recognize when someone gives us an opinion that isn’t in line with what we need or want. And then we have to be ok with them judging us because we don’t go along with what they believe. But we have to remember we are doing this to be true to ourselves. Because whether we make ourselves happy is really what matters long term. You are stuck with yourself. You have to be the one that ultimately lives with your decisions. I mention this because often when we make lifestyle changes, make sacrifices others don’t understand, we will meet resistance and judgement. And it can feel awkward. It can feel awkward to skip the chips or bread. To not have the drink. To pick something “healthy” off the menu. And while I firmly believe we need to strike a lifestyle balance right for us, at times that does mean NOT eating things that we may have in the past. And that can bring with it judgement from friends and family. These judgements so often derail us from reaching our goals. But I want to discuss how to take ownership and stick to what truly matters most to us. I want to discuss how to make sure you’re focused on doing what makes YOU happy over just trying to appease someone else…. The video version of this episode is live on youtube!

May 24, 2022

Often we DEFEND previous dieting and exercise practices as having “worked” for us because we did see potentially an immediate result from them. Yet often as we are defending these old ways of doing things, we’re fighting against something new we’ve sought out because we no longer have the result we wanted. Aka the habits or routines weren’t sustainable. So the question that always comes to mind for me is… Did it really work? My answer? No. The video version of this episode is live on youtube!

May 16, 2022

The Elephant and The Rope - Question Your Boundaries Question your limitations! I had a woman tell me that she was told women can’t get the ab definition I was showing in my picture. I’ve had people tell me they gave up lifting because they were told they simply shouldn’t after x age… Do not be an Elephant tied up. I found this story the other day and thought it so highlighted how we can all hold ourselves back or even let things others have told us hold us back…. A man was walking nearby to a group of elephants that was halted by a small rope tied to their front leg. He was amazed by the fact that the huge elephants are not even making an attempt to break the rope and set themselves free. He saw an elephant trainer standing beside them and he expressed his puzzled state of mind. The trainer said “when they are very young and much smaller we use the same size rope to tie them and, at that age, it’s enough to hold them. As they grow up, they are conditioned to believe they cannot break away. They believe the rope can still hold them, so they never try to break free. Don’t create your own limitations. So often we hold ourselves back because of one mistake, one failure, one comment that we aren’t good at something. We let a barrier that may have even been there before, hold us back forever, never re-testing what we can accomplish. We let a “false belief” hold us back forever. We condition ourselves to believe we are bad at something, that we can’t make a change. But there is ALWAYS a way to improve. The question is, how can we overcome these self imposed limitations. How can we get ourselves to question and test that rope to break free of it finally? I want to outline a few key ways we can always keep testing our boundaries and questioning our own limitations. The video version of this episode is live on youtube!

May 9, 2022

Struggling to lose weight? Need that little tip to kickstart your results? Well let me save you a lot of wasted time and effort experimenting to find what works and share 15 fat loss tips tips I’ve found to make all the difference in my results. The video version of this episode is live on youtube!

May 2, 2022

I focus a ton on mindset on the podcast because I think our mindset behind things ultimately dictates our success or failure. We can have all the right tools and never embrace them or take action if our mindset isn’t there to move us forward. And I think our brain is often partly responsible for our progress stalling. We THINK we are doing all of the right things, but the reality is… We often aren’t. Yes sometimes we just need to stay consistent with everything because results are building and we just need to be patient…our least favorite thing ever… BUT often we’ve also let little things SLIDE that we haven’t even noticed. That’s why I wanted to touch on 3 things you want to assess if you’ve been stuck for awhile or feel like you’re even slowly starting to roll backward in your results… The video version of this episode is live on youtube!

Apr 25, 2022

Some fun questions to learn everything you want to know about Cori of Redefining Strength The video version of this episode is live on youtube!

Apr 19, 2022

I know I’ve personally been guilty of this even… The comparing where you see someone else’s success in, well, really any aspect of life and you think… “Yea well they didn’t have to deal with (insert thing you think is holding you back).” But that is a self-limiting belief. And honestly not beneficial as a thought in any way, shape or form. It does nothing to move us forward and only reinforces the belief we are somehow unable to find a way forward. But the simple fact of the matter is, life involves sacrifices no matter your situation. And we each have our own priorities and values. If we CHOOSE to bring something into our life, if we CHOOSE to make something a priority, we have to understand how it will impact other things. And this isn’t a bad thing. There is no right or wrong to what we should or shouldn’t value or prioritize. But each time we do put something first, we do automatically push other goals by the wayside. And we can’t BLAME those things. Instead we need to identify what truly matters to us and find ways to work around or balance the things we want. We need to find ways to even adapt our values. Often I hear… “Well you don’t work 8 hours a day and then have to go home and cook for a family.” A. You never truly know someone else’s situation to compare. B. Ok so if you feel that work and family are priorities in your life and you WILL always put them first, instead of blaming them, what is something you can do to work AROUND them? Sure you may have to sacrifice gym sessions at times. But then how can you steer into that and plan out something quick at home? We have to remember we’ve CHOSEN what we value. What is a priority to us. And to ever move forward with other goals lower in that list, we need to find a way to make them matter to the things we value most so we still find a way forward. And we even need to find ways to do the MINIMUM when these other things need to come first! So how can we stop making the excuse that someone else doesn’t have to deal with something and instead embrace the priorities we’ve set and work around them to move forward? The video version of this episode is live on youtube!

Apr 12, 2022

I definitely come at this from a personal perspective and one of a person who really freaking hated change growing up. My mom loves to tell stories about how I wouldn’t sleep like a month before school started because I was so nervous about the new year. And I went from this person who sooooo didn’t like change to a person forced to constantly change it seems like on a daily basis. I still don’t like it. I like routines and consistency and doing things the way I’ve always done them. But I also don’t fight change any more. And I attribute the fact that I have just learned to go with it because I’ve realized why it was such a challenge. I also own up to my own dislike of it vs trying to downplay it. But I’ve realized that change is such a challenge because it isn’t really the actions that have to change but the MINDSETS. And part of making a change is sort of admitting we are currently WRONG in something we are doing even. The more tied to something we are, the more we view things as right and wrong, good or bad, the harder it becomes to embrace something new. It becomes hard to shift those very binary mindsets. It becomes a process of not only embracing new actions, but also new mindsets. And that means UNLEARNING THE OLD as we LEARN THE NEW. It’s that unlearning and retraining process of not only the body to some extent but also the mind that is hard. That’s why I wanted to share a few things I feel have changed my perspective on change and made me a bit more easily adaptable even though I still don’t like it haha The video version of this episode is live on youtube!

Apr 4, 2022

Do It ANYWAY! Motivation is fleeting. When we are just motivated other things easily take priority. We do things when they are convenient for us. Now discipline… When we are disciplined, no matter what else is going on in our life…well we do the things we should anyway. But how do you become disciplined? I think there are a few key components to discipline… The video version of this episode is live on youtube!

Mar 29, 2022

We all do this… We say “It won’t work.” “I can’t do…” “I’ll never be able to…” “I’ll get turned down….” But we don’t actually “KNOW” what the outcome will be because we’ve never actually done the thing or tried to find a way around the situation. And I do understand we don’t have to try everything to know that some ideas are good or bad… Like jumping off a cliff… BUT I also think too often we write something off before we test it. We think we know the answer BUT we don’t actually know if we haven’t tried something! Sometimes we NEED to try it and fail to truly know whether or not it will work for us! Sometimes you’ve got to test something! It’s so funny how we avoid taking the risk when it feels like there could be embarrassment or failure. So funny how we won’t do that with things that feel too intimidating yet someone will tell us a plate is hot and we’ll touch it to test….don’t know if we don’t try right?! Haha We draw our own lines. We DECIDE what is or isn’t worth the risk. We decide what we do or do NOT know until we’ve tried. Which got me to thinking, when faced with my own situation of not wanting to do something because I had the thought of “it probably wouldn’t work” how I could get myself to take the risk anyway…. Because I didn’t really know. And wouldn’t know for sure unless I tried… So this is what helped me dive in, put myself out there, and well…now wait and see as to how it truly all panned out… The video version of this episode is live on youtube!

Mar 22, 2022

Guess what? Someone always has it easier than you. And someone always has it harder than you. But also guess what? It doesn't MATTER IN THE FREAKING SLIGHTEST. All you can ever do is work based on your situation, your needs, your goals, your lucky breaks and horrible setbacks. I don't say this to be uncaring or unfeeling. Life can really push us to our breaking points at times. But the simple fact is, all we can ever do is try to find a way forward if we want results. As harsh as this sounds, sometimes we need to tell ourselves to stop trying to blame our lack of results or progress on our situation. The simple fact is...A. We often don't know what it took for someone else to succeed so trying to "claim" they had it easier is a waste of breath and only holds us back. And B. Ultimately whether we see everything in our life as a reason NOT to move forward or a reason TO move forward is up to us. Maybe it's because I'm openly a control freak, but I love to realize that whether I succeed or fail, or even decide to TRY at something, is my fault. The video version of this episode is live on youtube!

Mar 14, 2022

So it’s interesting the words that illicit not so favorable responses from people. Like beginner for instance. No one wants to be called a beginner, which I find amusing as I always want to own up to being a beginner at something. It means I have an excuse to suck at it. Honestly I try to act like a beginner in most things because I feel I can always master something more or better. But beginner is a word I’ve found many see as an insult. And oddly enough, accountability is a word just like that. A few times when messaging with people I’ve asked, “So are you looking for maybe more accountability and coaching?” And I swear I could see their looks through my phone screen as I read their messages back that had some form of this laced in with everything else…. “I don’t need any accountability. I’m just not sure what to do but I’m very motivated and dedicated and don’t need someone to hold me accountable.” They never called out the coaching. Just the accountability part. As if wanting outside accountability was a bad thing. Shoot…I do my best to create outside accountability for myself in as many ways as possible. I feel the more I have that outside accountability, since I don’t want to fail publicly the more I’ve guaranteed myself success. I don’t see having extra accountability as me not being motivated or me needing help. I see it as me caring so much I make sure I do everything in my power to succeed. For me accountability is essential. Not something to dismiss. Or something that makes me less of a badass who can do everything all at once. So as much as I’ve sort of avoided using this word with people, I want to take it back. I want to share a few ways I personally hold myself accountable and believe it really is often the missing piece in our success no matter how driven, motivated, freaking badass rockstar we are…. The video version of this episode is live on youtube!

Mar 8, 2022

There is one thing I think really is what success boils down to and I want to share why I think this… It actually came off of seeing a variety of responses to posts over the last week and thinking about the commonality in some of the responses across topics. It’s always interesting to see how people interpret the videos and tips you put out. I find it especially interesting the range of responses I get - from victims to victors. The victors always pat themselves on the back for making changes. Finding a way forward. The victims always use those same life situations to state why they can’t move forward. And then even if they do pull out a positive, it’s linked to a comparison about how something isn’t as good now as it used to be. Life happens. Changes happen. We lose ground. Lose momentum. Things slide. But comparing to what was, does nothing to move you forward. I won’t lie to you even. You may NEVER get back there. But you can still move forward. I think that’s always what I want to focus on. It’s always what the underlying message of “it’s not your age,” “you can come back stronger from injury,” “menopause doesn’t mean you’re doomed to never have the body you want”….really is. It isn’t that with age your skin won’t change. Or that it doesn’t become harder to build and retain muscle. It isn’t that with an injury you may not have to avoid certain movements, especially to start. It isn’t with menopause that what used to work won’t work anymore. BUT with all of these things, you can always improve your current situation to move and feel your best. It may be DIFFERENT than what was. But things can ALWAYS get better if we choose to find a way forward no matter what. Life constantly throws us events and situations that can easily be seen as obstacles. Because they are. But ultimately we have the CHOICE to view them as opportunities instead. Only when we do this can we ultimately move forward. And honestly, this is the biggest secret I see of people who are successful and get results. So if I could give you one tip that will allow you to start this mindset of moving forward, it would be… STOP COMPARING TO WHAT WAS. The video version of this episode is live on youtube!

Mar 1, 2022

I’m telling you this as an incredibly stubborn, at times very pigheaded, person that definitely likes to learn by doing…and failing. However, over time, as much as I value those learning experiences, I’ve come to realize it’s ok to want a little “cheat code” to get better results faster and skip over the mess. There will be plenty of ups and downs along the way even having that guide. Honestly, I’ve begun to really question my previous beliefs about starting from scratch and having to make the mistakes myself. I mean, why start from scratch when you can learn from the mistakes of others and leap frog months or even years past where you would be if you had to do it on your own? That isn’t admitting you couldn’t do it on your own. It’s being smart enough not to waste time and even find ways you could improve upon those helpful hints and such to get further than you would have otherwise. And it’s not only about using the experiences of others…it’s using your own previous knowledge to build off of versus feeling like you have to start over each time. So because I’ve found that the more I avoid trying to reinvent the wheel or start from scratch to be so helpful in getting better results faster, I wanted to share 3 specific insights I hope will benefit you as well. The video version of this episode is live on youtube!

Feb 21, 2022

PODCAST: Struggling With Your Age? These 5 Tips Will Help I’ll admit, there is nothing I hate more than when someone asks my age on a photo…because I know their goal is to give themselves as an excuse as to why they can’t look that way. They’ll say no they’re just curious or whatever, but I know…because I’ve done it myself. And I get it. There are new challenges we face as we get older. Changes we have to make. But these changes don’t have to limit us. They just require us to shift how we are doing things. Never give yourself the excuse to give up. Because guess what? That doesn’t help you ever live your healthiest happiest life! Not to mention, I have to admit that I pride myself on not only achieving something personally. I think what we can personally achieve honestly doesn’t even translate well to how we coach. Now the fact that I can help CLIENTS achieve their goals? Well that is what matters! Being called the menopause whisperer may be one of my proudest life moments ever.! Now what are 5 tips you can use to overcome the AGE hang up? The video version of this episode is live on youtube!

Feb 15, 2022

Often when we talk about creating a lifestyle with our diet, we act like we’re going to do one thing for the rest of our life. Which is interesting because we don’t just do exactly the same workouts forever. Heck, if you look at your current lifestyle it probably isn’t exactly the same as it was just even last season. I know personally my schedule and even activity level slightly shifts from Summer to Winter. So if our lifestyle is constantly adjusting and flowing, even due to family obligations and work, why would our diet ever stay exactly the same? The thing is it shouldn’t. Your diet should evolve over time as your needs and goals change. Your lifestyle should evolve as you get older. Menopause will change things. Injuries will change things. This doesn’t have to be a bad thing. We just have to be open to the changes. And it’s why creating a lifestyle doesn’t mean you’re doing one thing forever. And honestly, it’s why I love teaching clients about macros. No one macro ratio works for everyone. And even when you find ratios that work for you, they’re going to change and adjust. But the key point is, you have a solid foundation off of which to build. Macros is like having the house frame set up and laid out. You can adjust the paint colors, the decorations inside, anything else you want whenever you need or want based on what you want at the time. But you have that solid foundation off of which to build and tweak to suit your needs. So instead of running from macros and letting the learning process push you to seek out a quick fix, embrace the learning process knowing that it will give you that solid foundation off of which to create a true lifestyle. Because a fad diet and quick fix isn’t that. It may get you fabulous results, but you can’t keep doing it often which is why you fall off. Results don’t come from doing something then going back to old habits. Results come from evolving as your needs and goals change. And remember evolving doesn’t mean what you were doing was bad or wrong. But if systems are mismatched, you’re not going to see results from them even if they are good independently. What worked for you when you were training hard 6 days a week for hours, may not work now when training 3 days a week. What worked for you at 20, may not work for you at 60. It doesn’t mean you’re doomed. But you have to meet yourself where you’re at. And that’s why I wanted to share these 3 tips to help! The video version of this episode is live on youtube!

Feb 8, 2022

So often we are our own worst enemies. Not intentionally but we are. We’ve all been guilty of this…fighting the process. We start a program but we keep trying to do things we’ve always done. We keep fighting against the new changes. We find reasons NOT to do them or to keep doing some of the “safe” things we’ve always done. Why? I’ve asked myself this multiple times. Why do I struggle to embrace certain changes more than others? Why, even when we’ve invested time and energy and money into something do we fight against actually doing it even though the other isn’t working? It’s definitely a weird quirk of us humans… repeating the same thing we’ve always done expecting a different result while KNOWING that is the definition of insanity. But if we want results, we’ve got to STOP fighting the process. I know letting go of control is hard, I know making a change is uncomfortable… But isn’t being stuck and frustrated while working hard worse? Isn’t it better to at least have HOPE and try the suck and pain of change? I think so. So here are 3 tips to help you stop fighting the process and better embrace change. The video version of this episode is live on youtube!

Feb 1, 2022

It’s a Monday. A new month. A New Year. We tell ourselves we’re “starting over” yet again. But we aren’t starting over. We’re just moving forward. Life doesn’t stop. Doesn’t pause…unless you’re dead…. Everything we’ve done prior is still there and still impacts our current situation. Starting over hints at a clean slate. But that isn’t the case. I mention this because so often we sort of dig ourselves a deeper hole over a weekend or a week or an extended prior of time because of plans to “start over,” only to ultimately make it harder and harder on ourselves to move forward. We need to stop this horrible cycle. We need to remind ourselves that life doesn’t pause. That the only way to get results is to find a way forward even when times aren’t ideal. If we aren’t doing something to move forward, we’re losing progress. And the thing is…that only makes where we’re “starting over” from worse. That’s why I wanted to share 3 tips to help you get out of that pause and start over mentality to see that you can do something to keep yourself moving forward to RAMP UP when you’re motivated. Because that is truly what we’re doing…not starting over but RAMPING UP! The video version of this episode is live on youtube!

Jan 25, 2022

What drives us to make a change? Pain. Pain is an incredibly powerful motivator. And by pain I mean also often FEAR. It’s an odd thing, but we humans are truly more driven by pain than by gain. We may want a specific outcome, a specific positive… But we are most likely to actually make a change toward that goal when there is pain not just something to be gained. The idea of a six pack, the idea of millions of dollars, the idea of running a PR…well…as weird as it sounds…they aren’t really powerful motivators as much as we think we want them. They only become powerful motivators if there is a great pain with NOT moving forward toward them. Or a great pain in where we are now. Pain is what drives us to make a change. Like think about during the holidays….when we feel…well…out of shape, disgusting, clothing feels uncomfortable and tight…we feel like blobs. We feel “in pain” so to speak. This is when we most often take action. However, in taking action often we lose focus on this pain and start to focus on the gain we want. While you’d think focusing on a positive outcome would be good, it may actually be what holds us back from achieving our goal. Instead we may actually need to EMBRACE and OWN our pain and use it as a POSITIVE. Yup. There is positivity in embracing and truly feeling and reminding yourself of your pain. While we tend to shy away from fear and pain as negative emotions…emotions to be avoided at all costs, instead we need to find ways to use them to actually achieve the goals we’ve always dreamed of. And here are 3 ways I think you can do just that. The video version of this episode is live on youtube!

Jan 17, 2022

Did the chicken or the egg come first? The question really is…does it ultimately matter? This thought occurred to me because of the cycle I see often going on when it comes to being frustrated by a lack of results from our hard work… Being brutally honest, often we’ve created our current situation, one we don’t like, because of improper dieting and workout practices. You can try to say you’ve worked hard, eaten clean, whatever you want. But honestly, sometimes doing even too much of a good thing can backfire. And then we’ve repeated those improper practices to dig ourselves more and more of a hole to crawl out of. These practices have not only lead to our current situation we don’t like, but often also result in other bodily changes that now make it HARDER to see results. And we blame these changes when we then can’t move forward. But we almost have to recognize that while these changes do make it harder now, they are also something we’ve created that only we can fix. This situation is what leads me to think of the “chicken or the egg situation.” While yes, the imbalances, mobility restrictions, metabolic adaptions make it harder to lose or improve our lifts or runs, the reason we have them is also our previous improper practices. So what we need to change is also why we struggle to make a change. Ultimately there is one solution… Even though we got away with something in the past…well we can’t keep doing it. So ultimately changing those practices will reverse both our current situation and what is making moving forward even more challenging. Aka what came first oddly doesn’t matter, but making a change does. We need to really assess what we are doing and instead of defending it, find the flaws. I think so often we say “We are doing that.” Or find reasons what we’re doing should or does work, over seeing it as a POSITIVE we can improve something…that something is often. Because if you’re doing everything right and NOT seeing results? Well then you’re kind of screwed haha But if you can find a flaw in what you’re doing, there is something you can work on. Plus, the simple fact of the matter is… Nothing works forever. Our lifestyle is constantly changing and therefore so should our habits. So instead of blaming something for being the reason you can’t move forward, find what may be perpetuating the issue and start to address that. While there will be things outside of our control, we should work to control what we can control. And then we can’t get caught up in what used to work. We need to instead focus on ways to improve! So as you work toward new goals, don’t hold yourself back by even trying to defend what you were doing. Don’t play the blame game. Or feel bad for something now not working. Realize that the only way to move forward is to move forward with something new! The video version of this episode is live on youtube!

Jan 11, 2022

If you want to reach the highest level, you need to be obsessed. Obsession really just means you’re willing to do what others won’t even when you don’t want to. And yea sure, there is a dark side to obsession…honestly, like most things in life, there is a downside to them. But I truly do believe we feared being called “obsessed” for our actions when those that would call us that are always people BELOW us…not those that have achieved more. Didn’t know you were going to get even more attitude in season 4 did you?! And I don’t mean that to sound as negative as it does. We’ve all been in that place where we say “I can’t believe you do (insert thing here we feel we can’t do or don’t “want” to do).” We do it even unintentionally. But the simple fact is, to achieve “greatness” in any area of our life, we have to be a little unbalanced. We have to sometimes stay up late. Get up early. Skip a drink at happy hour. But the thing is…we aren’t missing out. We’re pursuing what really matters. Life is a constant balancing act. And if we want one thing, there is ultimately ALWAYS going to be something you’re “missing out on.” Heck you go on vacation and choose to go to the beach for an hour, you may “miss out” on the chance to see an extra sight. Or go on a specific hike. We’re always constantly sort of sacrificing or trading one experience, one situation, one goal for another. The key is remembering what we truly want and not being afraid to go after it. Some things that help me be obsessed, in a good way of course… The video version of this episode is live on youtube!

Jan 4, 2022

So often the easy decision is just repeating the same habits and routines and patterns that haven’t moved us forward. If we’re feeling challenged and uncomfortable often that means we are on the right track. That we are doing what we need to do. If you’ve encountered times recently where you’ve wanted to give up… DON’T! Remind yourself of these things as you move into 2022 and plan to rock those results and move forward in ANY area of your life… The video version of this episode is live on youtube!

Dec 28, 2021

New Year, Same old you Well I’m about to give you a dose of reality. It’s a new year…but it’s still the same old YOU. So often I know we go in feeling like everything is just going to change because it’s this magical new year. And then…well…nothing does. Because we are still us. We’re still looking at the same thing from the same angle. We’re still expecting dramatic results while often falling back into the same old habits we repeat each year… It’s a cycle I’ve seen happen time and time again…it’s one of extreme restriction…followed by rebellion…followed by little habits sliding until we are not only back where we started and frustrated or even worse off than were we were coming into the New Year. It’s why slowly over the years the weight creeps on (or the injuries add up) and we then wonder why it’s so hard to dig ourselves out of the hole. And then we blame our “age” when it really isn’t that number that makes the difference… Let's face it... A. We get less active often as we get older. Desk jobs, car commutes...too many of us don't move enough during the day, especially now with so many of us working from home. And B. We repeat this horrible holiday weight gain cycle that creates metabolic adaptions that make it harder and harder to lose the weight we gain over the years. That's why I wanted to highlight exactly how the weight gain happens with this cycle... The video version of this episode is live on youtube!

Dec 21, 2021

I HATE Goal Setting I’ve honestly never been a huge fan of traditional goal setting as I feel like it can make us very rigid in our thinking. And the second we feel like we won’t hit a goal, we stop trying. Or we realize halfway through our goals aren’t…well, aren’t what we really need or want to accomplish so we give up on doing anything. Or we then don’t hold ourselves accountable toward the goals we should actually be working toward. I remember one year Ryan and I said we would make a new course each month because we thought this would add value. I quickly realized this just led to me rushing through things and didn’t actually help my clients, nor my business, more than slowing down. More than not doing as much. I realized I’d, yes, set a “SMART” (Specific, Measurable, Attainable, Relevant and Time-Based) goal but it wasn’t very well thought out. The WHY wasn’t there. It’s why I think it’s key we know the end goal we want to reach, but also find ways to be flexible in how we get there. We need to remember the true WHY even if we sometimes aren’t even sure how we will ultimately reach that end. We need to find ways to accept that certain experiments won’t pan out as we give ourselves some flexibility in our goals. So while I’m all for setting goals, I think the key more than specifics is really understanding the WHY behind things. Because so often we fail in reaching our goal because we don’t make it a priority. We have to remember though, we prioritize what matters most to us. If we want to reach our goals, we have to make them matter. And then, we’ll prioritize doing the things we need even when times get busy or we’re stressed out and tired. So instead of focusing on how you’re going to even measure your goal, the timeline to complete it or even how “specific” you make it, instead focus on really diving in to why you want to accomplish this goal enough to be uncomfortable and sacrifice…and even what those obstacles will be. If you’re looking to set some goals this year, here’s some things to consider…. The video version of this episode is live on youtube!

Dec 14, 2021

The definition of insanity is doing the same thing over and over again and expecting a different result.” We all nod in agreement when we hear this. We all know change requires change. Yet for some reason, all too often we keep doing more of the same. And not only repeating the same habits, but often literally trying to do MORE of them!!! So we are doing the thing that isn’t working and doing more of it, and expecting a different result…should we question our own sanity?! How does it seem so obvious looking in from the outside, yet we all truly do this. I know I’m guilty of it. And I think it is because there are certain habits that just feel safe. They’ve wormed their way into our comfort zone. And they are based on a piece of the puzzle that, yes, is correct. However, they aren’t working. Whether it’s the fully system that is missing, improper implementation…whatever…we are doing something, and keep doing something that isn’t getting us results, especially long term results. And so often, it isn’t only not working now, BUT it’s setting us up to fail long term. But it’s hard to take that step back and see this. It’s hard to even stop the immediate gratification of FEELING like we’re doing something now or seeing instant results that often backfire, for long-term thinking. It’s hard to accept even two steps back NOW for 10 steps forward in a future…at a date we can’t fully predict. But again…Change requires change. So a few things I’ve used to help myself, and my clients embrace the discomfort of something new and stop the insanity it is so easy to trap ourselves in. #1: You can always go back. Set an end date to assess, but commit to the time to truly see if it works. We can’t half do something and then say it doesn’t work. We’ve got to truly embrace the changes. #2: Remind yourself of why you wanted the change. Remind yourself that you aren’t happy with where you are current. Remind yourself that change requires change. Too often we forget that what we have done in the past, what we want to continue to do is why we are where we are. Why we’re trapped in a horrible yo-yo dieting cycle. Honestly, even write a list of the habits you’ve done and the cycle they created. Post that somewhere to remind yourself when you want to fall back into them. #3: Step back to step forward. I get it. We all want instant gratification. But if your foundation is flawed, and you just try to build a house on it because you want the house to be done? Well it will end up a disaster. If you notice a crack, an issue, a flaw, the sooner you go back to fix it the better, EVEN if it sets you back to start. Sometimes, we have to realize that progress may not mean moving forward instantly. It’s why setting even an end date and having something specifically we are tracking is key in terms of habit changes. Because it may feel like you go backward before you go forward so seeing those habit changes as wins can help you see the positives building! #4: Life doesn’t pause. You can’t start over. Life doesn’t pause. You can’t erase what you’ve done prior. All you can do is build for the future. Remember it’s a constant learning experience and that in life we should always be seeking to improve. But that means letting go of old things and realizing that we may have to be uncomfortable. And the more you do, the more you do. The more you jump into the discomfort, the more comfortable you get with it because it’s now oddly familiar to be uncomfortable! If you're ready to make a change and break through those old habits holding you back, learn more about the 3-Part RS Formula... The video version of this episode is live on youtube!

Dec 7, 2021

There will ALWAYS be ups and downs. That includes cycles in our leanness. I do NOT stay one weight, one exact leanness all year around. Have the ups and downs gotten smaller over the years? YUP! But that is due to constantly learning, creating that new set point and finding a BALANCE aka focusing more on consistency. It’s from the YEARS adding up. The longer we are at the weight we want to be at, the easier it becomes to maintain. It’s why when you first lose it can feel like you gain just looking at a cookie. It takes time to create that new set point, that new normal. But it’s key we even then still realize we will always fluctuate as our motivation and goals shift. I say this because of the lean physiques we see year around. I think instagram and social media can lead us to feeling weird we can’t achieve this ridiculously lean look and not maintain it long term. It’s part of why I try to share photos and videos when I’ve just rolled out of bed, post workout, traveling in random mirrors with not ideal light…. Because we don’t always look perfectly primped with the perfect lighting. We have to remember that social media IS a highlight reel. And that often let’s face it, we all share our favorite photos and angles. Also, there is a big difference from looking lean and being essential body fat like the fitness competitors. I don’t say all this to make you feel like it is hopeless, but to make you realize we all have ups and downs. Times we are more or less dedicated. Times we hone in on specific goals. And then to show you how much can be accomplished with consistency over time. Yup CONSISTENCY! That comes from focusing on these key tips.… 1: Accept motivation fades and sometimes you just need to do the minimum to maintain your results. This can actually help results continue to build. AND it can help you create that new set point so you don’t regain the weight and can actually stay leaner once you’re motivated to move forward again. 2: Put less pressure on yourself to be perfect. We derail ourselves by expecting perfection. This desire to be perfect makes us often give up instead of continuing to move forward however we can. 3: Take everything as a learning opportunity. There will be times you don’t do what you should. That you do things that don’t workout and make you gain weight. But the key is learning from each experience to be a little bit better next time. Progress not perfection! 4: Results snowball - your current situation is the result of your previous action. What we did last year, the year before and the year before that are part of why we are where we are. The more we seek out quick fixes in the moment, the more we often pay for them years later! And as you focus on these tips and getting in it for the long haul….and see far too many perfect images constantly on social media… Remember….social media IS a highlight reel. That even when we are lean, there may be angles or lighting we don’t like. EVERYONE takes a bad photo. There will always be times we deviate. Times we have inflammation or bloating and don’t feel perfect. Perfect doesn’t exist. But there is beauty in our flaws. So embrace who and what you are. Shoot to constantly learn and grow. Shoot to make your highs higher and your lows less low. But realize there will ALWAYS be ups and downs. The video version of this episode is live on youtube!

Nov 30, 2021

We are what we tell ourselves we are. I wrote that line above and sat here for a bit really thinking on that because so much of who and what I've believed I am has changed massively over the years. And much by CHOICE. Many of you have heard me tell the story of starting my first blog and how I refused to take photos of myself or be on video. I wanted to write stuff. Not be a "person." But as I started sharing more and more and really wanting to help more people, Ryan pointed out that the only way to reach more people and actually grow was to suck it up and become the "face" of my own business. That was so against who and what I thought I was. I was a behind the scenes nerd. Not someone in front of the camera. I didn't think I had the skills or personality. But I wanted to help more people and share what I believed was a great perspective on things. So I told myself I could do it. I told myself I could present things in a way that would resonate. I told myself I could become confident and comfortable in front of the camera. And guess what? I really sucked at it to start. But I kept at it. I kept learning and growing and being receptive to feedback. And I kept telling myself that, not only could I do it, but that I was the person MEANT to do it. I still speak really fast and my bumble bee brain takes me on all of the tangents possible. I still refuse to brush my hair when I roll out of bed to do Coffee with Cori, but I 100% have become exactly the person I feel I need to be. But it wasn't because I was born this way. I told myself I was this way. And we really do become what we tell ourselves we are. Soooo..... Who will you be? As you ponder this thought…here are some questions to ask yourself to help yourself ACT AS IF. I say “ACT AS IF” over “fake it till you make it because actions without the mindset change behind them will never last. #1: Why do you want the change? #2: Are you ready to SUCK at something? Practice makes better but often we have to start something we are really not good at. #3: Are you ready to step outside your comfort zone? No? Good do it anyway! #4: Why are these actions so key? Why do you believe in them? #5: How is this person you want to become already who you are? SUMMARY: We truly are who we choose to be. We are what we tell ourselves we are and our actions follow. What changes will you make today to live the life you want? The video version of this episode is live on youtube!

Nov 23, 2021

I’ve gotten a ton of questions about eating out and traveling and sticking with your macros. It’s funny how much we LOOOOOVE to overcomplicate this situation. That’s why I wanted to chat through some strategies to help you stay on track even when you travel, especially if you’re traveling frequently for work. Because we have to remember that it isn’t necessarily perfection but that accountability and consistency that adds up. Sure, it may mean we aren’t as “perfect” as we would like, but we have to remember those small changes add up. So what are some tips I share with clients who are working to achieve amazing body recomposition results while traveling frequently? rate portions are for you. But the hand portion guide is a great reminder and visual when eating out for you to help estimate your consumption. Sure this may not be as perfect, but something is better than nothing. And this consistency in knowing what you’re eating still gives you more ability to tweak and adjust on subsequent trips! The video version of this episode is live on youtube!

Nov 16, 2021

I don’t know about you all, but I love Ted Lasso. In the episode Ryan and I were watching last night, he talked about people underestimating him his entire life. And how he didn’t understand it, but then saw a quote by Walt Whitman “Be curious not judgmental.” After seeing that quote, he realized that everyone was judging and no one was curious and that is why they constantly underestimated him. I won’t spoil the outcome of the scene for those of you who haven’t seen it. But that whole scene I thought was so powerful for so many reasons. Too often we hold ourselves back in our lives because we AREN’T curious. We simply judge. We judge people and situations over wondering why they are occurring. I so often even see it in the troll comments I get. In the way people only accept one “right way” of doing a move or of approaching nutrition. They aren’t curious, they WANT to judge. And because of that, they’ll always stay stuck. We need to be open to opportunities if we want to grow and improve. We need to even recognize that often we are looking at things from only our own perspective and being open to other viewpoints can actually help us get results faster. We need to realize that one size doesn’t fit all and by not allowing others to find their own way we hold them back. So much of life operates on a continuum and we need to recognize that. However, I also know that even if we aren’t trying to, each of us can fall victim to judging over being curious. It’s why now I so push clients and my trainers to seek out new perspectives and find the opportunities in them. When COULD something work over just writing it off? Because it is easy to get stuck looking at things from only one way. The video version of this episode is live on youtube!

Nov 8, 2021

The Best Training Schedule In The History Of The World I often get asked what the best training schedule is. And I’m generally getting asked because we are worried we aren’t doing enough. We definitely have the mindset of more is better. If we aren’t spending enough time in the gym, we can’t get results. But often this mindset is what holds us back. We design for the “ideal” over designing for what is realistic for us. But the real secret to results is designing for the time we have. The BEST training schedule is the one focused on a schedule you can actually do consistently. Because if you design with your schedule in mind, you can create an appropriate volume and use the right workout designs and moves to get results in the time you have. You can also stay consistent. And consistency is key. We don’t realize how much actually inconsistency can not only be a results killer but also be what leads to injury. We aren’t doing things consistently to build up and that inconsistency makes us FEEL like we can push harder than we actually should. And then we end up with compensating and overloading areas, which leads to injury. We need that consistency to build up and create that strong foundation. So instead of focusing on some ideal and designing for say 6 days a week when you can only get in 3, focus on designing for 3 with even a bonus option if you have time. That way you don’t “miss out” on something in a workout you don’t get to and you can create a volume that challenges you over the 3 days. You can make sure every area is worked and you actually do what you need to reach your goals. If you’d designed for 6 days and only got 3, you could have missed out on something that week. And same goes for time. If you realistically have 30 minutes. Design for that. Using different workout designs we can optimize the time we have to get results. The more we design for the time we have, the more consistent we will be. And the MENTAL victory of that even pays off. Because we keep wanting to train and can even want to do MORE. Versus if we feel like we’re failing because we’re not doing everything we set out to do, we can often ultimately give up on our plan. When we feel like a failure we are less likely to keep pushing! Set yourself up for a win and even wanting to do more ESPECIALLY as you build back. And then don’t be afraid to adjust based on changes in your routine. Sometimes 4 workouts may be more doable. Sometimes 3 or 6. Sometimes you may have an hour, sometimes only 20 minutes. Focus on designing based on that realistic schedule. Here are some key things to consider when deciding on the BEST training schedule for you…. The video version of this episode is live on youtube!

Nov 2, 2021

I’d love to tell you there was a way to be happy 24/7. But that’s just not the reality of being human. Negative emotions are a part of life and a VALUABLE part at that. I think too often we just try to avoid or ignore them, but they are going to be there regardless. And actually often the more we “fight them” over owning up to them, the more they hold us back and drag us down. I saw a great equation that was suffering = pain x resistance And the point of it was the more we resist the negative emotion over embracing it and recognizing it, the more we actually suffer. So how can you start to recognize negative emotions as a good thing? #1: Recognize they’re normal. That you’re GOING to have them no matter how freaking amazing your life is. Life is going to be full of ups and downs. And honestly, you can only truly know the good by having experienced the bad. I love the mindset even of setbacks can only happen BECAUSE there has been progress. Negative feeling and emotions are part of life and they can even be a key component to helping us move forward and be happier long-term. They can help us see when situations in our life and circumstances are off. They can help us realize a change is needed for us to truly move forward and be happier. #2: Don’t just bury the seed. (Ignoring it doesn’t make it go away) I think often we try to just ignore negative emotions and feelings. We even try to stamp them down to not have to deal with them. The thing is that doesn’t truly get rid of them. Often the more we ignore those emotions, the more they come back to bite us later. It’s like burying a seed…it’s not gone…it’s actually going to GROW INTO SOMETHING MORE. The question is, what is it going to grow into? You want to control what comes of those negative emotions. So just burying them hoping they grow into something good, or maybe don’t grow at all, is a recipe for disaster. Instead you want to tend to those seeds and groom them to grow into something positive. Face what is going on. It gives you control to shape how it impacts you in the future. #3: See them as a learning experience - Assess and learn! Negative emotions are showing us things we aren’t happy with. Things we are uncomfortable with. Situations we’d like to avoid in the future. Experiencing those negative emotions can be a powerful learning tool so we don’t repeat the things that lead to those negative feelings. Of course we don’t want to fear those negative emotions so much we don’t take risks, BUT we do always want to assess what we can learn from those situations to help yourselves avoid those negative feelings in the future…and even make them POSITIVE experience. And not only can these negative emotions help us learn to create better outcomes for ourselves in the future, but they can also teach us to better embrace situations and CHOOSE how we perceive and use them. Stuff is going to happen outside of our control. We just need to recognize we have a choice in how we perceive things. So if you’ve always taken a negative perspective, maybe it’s time to even see if you can see the situation as an opportunity over an obstacle. But don’t let negative emotions lead to simply avoidance. Assess the situation. Learn from and even recognize if it is simply the downside to another upside. Because sometimes the negatives are part of getting something new and good! The video version of this episode is live on youtube!

Oct 26, 2021

It's YOUR Choice Things in our life are going to happen. Things outside of our control. There’s no denying that. But we also have to stop blaming these events for our successes or our failures and realize that ultimately we are in control. And this is actually a good thing. Yes, it stinks accepting full control because it also means you’re responsible for your failures, BUT it also gives you the power to make a change at any time. While we can’t control everything that happens in our life, we can control our perspective and how we respond ultimately to events. We have to realize that we always have a CHOICE in what path we take. And this responsibility and power can be scary. It means we ultimately get the blame whether things work out or they don’t. But that acknowledgement of our own control of the ultimate outcome is key if we truly want amazing results. If we don’t believe we are in control of things, if we don’t believe we have a choice in the matter, we are constantly relying on outside things. It means we can never really move forward on our own. It also means we never have to accept responsibility, to some extent, for our failures. But the more we CHOOSE to accept control, the more we can ultimately steer our own car and head in the right direction even more quickly. Recognizing that you have a CHOICE in how you perceive things can help you see even failures and setbacks as a learning experience. Life is going to happen, but we can ultimately let those situations derail us because we couldn’t stop them from happening, OR we could choose to control our perspective and learn from the events and find opportunity in the new situation. Whether something happens or not isn’t really what matters. What matters again is the choice we make in how we use those events to make or break us. We have the CHOICE each and every day to believe we will be conquered by an event or that we will conquer any situation that comes our way. I know it’s cliche but there is that oh so true line of “Whether you believe you can or you can’t, you’re right.” But we have the CHOICE to believe, or not believe, in ourselves. No one can make that decision for us. Just like we have to make the CHOICE to be motivated. To want to move forward. To take action. Our mindset is of our own making. No amount of outside belief in us, or pushing, can force us to move forward. We have to make the decision to believe in ourselves and take action. We have to make the CHOICE to go against what is instinctual and natural to make a change. We have to CHOOSE to step outside our own comfort zone. Basically we have to recognize that so much of our success or failure is based on the mindset and actions we choose to take. As scary as it is to take responsibility, the simple fact is, ultimately we are in control. And that, through our choices, we can improve our life, our results, at any time. Embrace the power that mindset brings with it. Today make one small decision to move you forward. Realize you can CHOOSE to succeed. So make that your CHOICE and move forward! The video version of this episode is live on youtube!

Oct 19, 2021

Am I Too Old? Are there changes that happen as we get older? 100%! But so often we blame our age for things within our power to change. We also blame our age for issues we’ve ALLOWED to actually build up over time. Improper dieting practices. A lack of a proper warm up…. Things we thought we could get away with when we were younger. That we thought “worked?” Well…let’s put it this way….just because we could get results at the time, workout without warming up without any immediate consequences doesn’t mean we SHOULD HAVE. And it’s also a big part of why we’re now “feeling our age.” But because this is something we’ve…well…sort of done to ourselves…it also means we have the power to change it. So how can you avoid feeling old? How can you control what you can control to stay lean and strong to your final day on this planet? Here are 5 tips to help…that we need to try to teach people at younger and younger ages! The video version of this episode is live on youtube!

Oct 11, 2021

So we’re entering the time of year that well…we often slack a bit on those healthy habits. We get busy. There are tons of work things and family events… Let’s face it…often the holidays are when our motivation fades and often our healthy habits fall by the wayside. But I think part of the reason why we ultimately lose progress so we feel we have to start over in the new year is because we’re holding ourselves to too high of standards. Say whaaaat?! Ok don’t get me wrong. I believe 100% in hard work. But I also think we hide behind having to be all in or the “go hard or go home” attitude so much so that we end up doing NOTHING when we can’t do everything and be perfect with our implementation. It’s why I want to prepare you for this time of year by giving you permission to do the minimum. Yup. The minimum. Because sometimes by simply doing as little as we can to MAINTAIN our current results we move ourselves forward. I mean think about it this way even… If you started the New Year even where you are NOW over, say 5lbs heavier from all of the holiday eating, wouldn’t that be better? And on top of that, by often doing the minimum and being slightly better than we were the year before, we ultimately enter the New Year BETTER OFF than where we are currently. Because consistency adds up. It may not happen as fast as we’d like, but those results do snowball. So I wanted to really highlight how you can do the minimum and still see results with these tips… The video version of this episode is live on youtube!

Oct 5, 2021

Funny how any time there is a blip or bump in the road toward results we feel like we’re failing. But we often ignore the fact that technically we can only suffer a setback because we’ve moved forward. And trust me…I get it. It’s frustrating when you’re working hard and things don’t work out. It’s hard when you’ve emotionally and physically invested in something for it to not only not move you forward but even cause you to lose some of the progress previously made. But the sucky truth is, sometimes you don’t know until you’ve tried. Progress is never linear. Setbacks come with success. That’s why I did want to share how I approach setbacks to hopefully help you take them in stride as you work toward your goals this week. Because with results, with progress, will come failures. The video version of this episode is live on youtube!

Sep 28, 2021

If you look at comments on different exercise posts, you can honestly start to believe that EVERY move is bad for you and super dangerous. But I think too often we simply demonize moves over learning how to use them properly. Don’t get me wrong, there is risk with every move we include. But honestly there is risk doing any movement in life. And it really isn’t that moves themselves are bad…it’s that we don’t know how to implement them properly based on our needs and goals. Not every move will be right for you. And if you use it when YOU shouldn’t? It may not result in a great outcome. However, too often we end up injured from a move we SHOULD be including simply because we don’t understand how to create proper recruitment patterns to control it. We also just get stuck going through the motions or trying to mimic proper form. We aren’t conscious of what we feel working or how to tweak form to match our needs and goals and builds. So I wanted to share some tips so you stop avoiding moves and demonizing moves when you actually need to learn how to control them to better avoid injury in every day life! The video version of this episode is live on youtube!

Sep 21, 2021

You know that downward spiral of negativity that can happen? Where one bad thing happens, maybe even something minor, and then stuff just seems to be piling on. And yes, while bad things are happening, you let your MINDSET only make things worse? We let ourselves begin to spiral. We begin to mentally tell ourselves… “Life sucks.” “I’m not good at anything.” “I hate everything and it’s a horrible, no good, very bad day.” We let our thoughts make things worse. The question is though…How can we stop this spiral from happening? I think we will always be works in progress, but I wanted to share some tips I feel like have helped me catch myself in the act of spiraling and stop it before I dig myself too deep a hole I then have to crawl out of. So if you’ve found yourself going deeper and deeper into the negativity, try implementing these 3 tips. The video version of this episode is live on youtube!

Sep 14, 2021

Overcorrecting... You know when you've done too much of something so in an attempt to "correct" the situation you almost go overboard the other way? Yaaaa we've all been guilty of it when it comes to our diet...and even our workouts.... We go on vacation. Eat "too much" on a weekend day.... So to "make up" for the overindulgence, we seek out a cleanse or try to cut our calories extra low or try to do extra cardio to burn everything off. And I get this logic. Trust me I do...It was my logic for the longest time. Eat too much? Eat less the next day and do extra cardio so the calories average out and you create more of a deficit to make up for the surplus. Because we know that weekly, monthly, yearly averages add up. So in theory, eating too much one day should mean eating less the other day to "make up" for it. But it's not that simple and that binge/restrict mentally becomes a horrible cycle. Honestly the biggest issue is that we are telling ourselves that we are "bad" and should feel "guilty" for enjoying life and having fun. We then PUNISH ourselves the next day. Sure if you're not as hungry, which you may not be after a cheat or calorie surplus, LISTEN TO YOUR BODY. But don't consciously restrict extra to make up for it. Honestly, if you want the best way to move forward after a vacation or "cheat day?" Just get right back to those healthy habits the next day. Don't do anything more. JUST MOVE FORWARD. I think the biggest mindset shift we need to have is realizing...There is nothing to correct. You just need to get back to it. And trying to restrict more, do extra, to make up for it leads to an overcorrection that all too often sabotages our results long term. The more you try to restrict, often the more you mentally rebel. No one likes feeling like they're being punished. So stop the guilt. The restriction as punishment for having fun. Realize it's all a balance. Enjoy the day and then move forward back at those healthy habits without guilt! What we do consistently really adds up. And creating something sustainable is ultimately about our MINDSET! To help you get right back on track, here are 3 tips: The video version of this episode is live on youtube!

Sep 6, 2021

Results aren’t owned. They’re rented. And rent is due every freaking day. It’s due in the form of those habits. Because we can never stop doing what made us “better.” I know we want our cake and to eat it to, but you don’t get something for nothing. Results are truly earned. Earned by those boring, tedious habits you have to do day in and day out. The hard stuff you don’t want to do. I bring this up because I feel like so much in the diet and exercise industry is marketed as being EASY - a quick fix. But nothing is ever easy, especially to start. You don’t get something for nothing - change requires change. So, for instance, as much as I believe tracking macros is the best way and becomes easy to do over time, I also know that NO CHANGE IS EVER FULLY EASY no matter how much it may be “easy” once you’ve done it. That’s why I wanted to share 3 tips to help you embrace those changes and break things down. Because we sometimes have to break down those changes to help allow ourselves to get started! Here are 3 Tips To Help You Embrace Those Changes The video version of this episode is live on youtube!

Aug 30, 2021

Gaining muscle can be HARD. There are also those of us that tend to struggle more than others. And it only gets harder as we get older because we can become anabolic resistant and we don’t utilize protein as efficiently or effectively (just another reason increasing our protein and tracking our macros is key!). That’s why I want to share 4 tips to help you dial in your diet and your training to get the best results as fast as possible. Now note, I didn’t say rush results, because gaining muscle, especially if you don’t want to gain a ton of fat, is a slow process. Because both our diet and our workouts need to work together. While we may be able to lose weight without training, training is KEY to drive muscle hypertrophy. So here are 4 tips to help you dial in your routine to get those muscle gains! The video version of this episode is live on youtube!

Aug 24, 2021

There never really is “balance.” Life is a constant balancing act. We are always learning how to improve things and I think there will always be times we steer too much in one direction. We’re human after all. But part of mastering “balance” is realizing it will be a continual work in progress. So how can you help yourself strike more of a balance over going to extremes…which…..let’s face it, is far easier especially when it comes to our diet and exercise routines? Well that’s why I want to share these 4 tips to help! The video version of this episode is live on youtube!

Aug 17, 2021

I think most often we hold ourselves back. Plain and simple. It’s not that we didn’t have the ability. It’s not that we couldn’t learn the systems. It’s not that we weren’t strong enough, smart enough…insert the “enough” here…. Honestly…Most of our limits are truly self imposed. And I think part of that comes out of fear of failure. Out of fear of judgement from others. But if you want to achieve a new and better result, you’ve got to believe in yourself. You’ve got to push past any limits you foresee. You’ve go to stop the self limiting beliefs…. The question is HOW?! That’s why I wanted to share 3 “secrets” I think will help you not hold yourself back in the face of something new….that will help you believe in you more. Because you are what you believe you are! The video version of this episode is live on youtube!

Aug 9, 2021

Turning Obstacles Into Opportunities - The Power Of Perspective We can’t always control what happens, but we CAN always control our attitude about what happens. We can see it as an opportunity or an obstacle. It’s all about our PERSPECTIVE. So instead of dwelling on the event you can’t control, focus instead on what you can do….and that means CONTROL YOUR PERSPECTIVE. However, this is easier said than done. That’s why I wanted to share 3 tips to help you shift your perspective and see obstacles as opportunities. It’s key we do this so we keep moving forward through the ups and downs that are bound to occur! The video version of this episode is live on youtube!

Aug 2, 2021

What we measure we can manage. If you don’t have clear data about what is going on, you can’t make accurate changes. Tracking provides us that data. However our data is…well…only as good as our data collection methods. So if tracking isn’t working? You need to take a look at how you’re collecting data as one of these 4 things may be going on… And note…I’m not saying we are trying to intentional do things wrong, but I also believe that with hard changes there are easy ways to make excuses or unintentionally lie to ourselves about how “consistent” we are being! The video version of this episode is live on youtube!

Jul 27, 2021

I think often when we're struggling, we feel like we're failing. But that honestly isn't the case. To succeed, you have to face struggles head on and keep on going. If there are no struggles, you're probably not making the changes you need. And you're probably closer to failure than you realize. Because change is hard. Doing what you "should" isn't always fun. Success IS struggle. Life will always do its best to try to get in the way and we're constantly going to be fighting those excuses. Learning something new too is a process. We're going to have to embrace being bad at something, at making mistakes if we want to grow and improve Because often the only way to fully learn is by doing and making those mistakes. I mention all of this because often at that first sign of push back, at us being bad at something, we climb back into the habits we are comfortable with. Especially if results aren't immediate, which often they won't be. If you've found yourself wanting to go back to what is easy and instinctual and COMFORTABLE, it may be time to give yourself a little wake up love tap aka a SLAP. If you want a new and better result, get ready for things to be challenging and uncomfortable. Get ready to embrace the struggle. Here are 3 tips to help… The video version of this episode is live on youtube!

Jul 19, 2021

It’s so easy to fall into the “more is better” attitude. Because taking action, “doing more,” allows us to feel like we have more control over our results…like we can get things to happen faster. But that’s simply not how things work. We can’t out exercise or out diet time. So often doing more creates unsustainable routines and habits not to mention pushes us the point of training or dieting so hard that we see diminishing returns. Our hard work actually backfires. That’s why I wanted to talk about how less is often more. How you can DO LESS AND ACHIEVE MORE! Here are 4 tips to help you dial in your diet and workouts to be efficient and effective. Because really often it isn’t that we don’t have enough time or enough willpower…we are just too focused on doing MORE over that consistency! The video version of this episode is live on youtube!

Jul 12, 2021

I did a podcast a while ago about “how long does it take to achieve (insert result here)?” since I get that question a lot. And I said in that podcast that the annoying answer is… “Your entire life.” Often we equate what we are doing RIGHT NOW to the results we have RIGHT NOW. Even though we do know results take time to build. The simple fact is, our current results in life are truly an indicator of our past hustle. Ryan shared that statement with me and I thought it was a great summary. What you did a year ago? Is part of the results you’re seeing now. It’s why, we can’t just diet the couple of days before vacation and expect abs to pop through. And if they do? Well it’s probably because they were basically there from what you did the 4 months prior at least. It’s that whole thing of “one healthy meal doesn’t make you healthy just like one unhealthy meal doesn’t make you unhealthy.” Things are cumulative whether we like to recognize this or not. Like many of the things we simple write off as “getting older.” We attribute often aches and pains or struggles to lose weight with old age when, sure there are changes our body goes through as we get older, but also part of what we’re seeing now is due to our past “hustle”…or lack thereof haha Everything really does “build” off of everything else we’ve done in life…both good and bad. And at any time we can choose to make a change. But the time is always NOW. Not Monday. Not in the New Year… But NOW! Because in life there is no starting over. There is only moving forward. And that’s why I wanted to share these 3 tips to help you start hustling today to create the life you want…. The video version of this episode is live on youtube!

Jul 5, 2021

I was thinking about what most often leads to a client being successful…and honestly it never boils down to the fact that they really have more willpower. Or better macros or better workouts. It boils down to the fact that they truly take OWNERSHIP of the process. They focus on finding a way through the ideal, and not so ideal times. And they recognize the power of their mindset. Because so often we try to search for a perfect diet, a perfect workout. A perfect supplement or move. When really, it comes down to the fact that… “What our mind believes, our body achieves.” That’s why I wanted to share 4 things successful people DON’T DO with some tips to help you avoid these pitfalls. The video version of this episode is live on youtube!

Jun 28, 2021

Guess what? You’re human. You’re never going to be perfect. I know it’s hard to believe but it’s true. And honestly, if you ever look back at a project you’ve done and there is nothing you would change? You’re either… A. Not being honest with yourself… Or… B. You’ve stopped learning and started standing still. Because as we learn and grow, we will always find flaws in earlier plans. And it’s key we realize this because so often we hold ourselves back from ever getting started because we want something to be “perfect.” We have to recognize that perfection can actually hinder progress! The video version of this episode is live on youtube!

Jun 21, 2021

Ok so we all do this…when talking with someone, looking back on the path we had to take for results, we’ll say, “It wasn’t that bad.” Because in the end it was worth it AND we’ve adjusted to the new habits so they feel easier. But I guarantee many of us to start did some whining about how sucky or hard or confusing the process was. Because, guess what? Change IS hard. Reaching a goal we’ve never reached is OVERWHELMING AND TOUGH. The learning process sucks. It’s not fun to not be good at something. But even the master was once a beginner. It’s funny though how we start to dislike the discomfort of learning, of feeling out of our element more and more as we get older. We believe there are things we are slightly entitled to….that shouldn’t be tough. But if we haven’t learned the way to do something previously, it isn’t going to be easy and we are going to mess up. Think back to being a kid…I don’t know about you but there were plenty of times I whined about things being hard. And 99% of the time I was told, yes? Things are hard. But learning how to do them makes it easier! So if you’re feeling overwhelmed right now with making a change, if you’re feeling frustrated by things being hard? Well, maybe it’s time to tell yourself to suck it up buttercup and recognize that new can be difficult. But by practicing and working through it and LEARNING, it gets easier! Because the path to success means you have to go through the hard to get the result. Sorry you can’t dodge that learning process. The video version of this episode is live on youtube!

Jun 13, 2021

The simple truth is, you can work really hard and not achieve the results you want. And I see this becoming more and more the case as people want to post about how hard they’re working. About how they’re spending hours in the gym. Doing some crazy restrictive diet where they cut out a ton of stuff. But then they’re frustrated by their lack of results at the end of it. The thing is…they’ve almost put more of an emphasis on the work than on the plan to get the result! They’ve confused effort with results. The sucky truth is working hard doesn’t mean you’re making progress forward. You can have a destination and get in your car and start driving, but that doesn’t mean you get to your ultimate location if you don’t have a plan and know the direction. Actually, it’s a surefire way to get lost. You did the “hard work” of driving, but you had no clear path forward. No direction. And honestly you’d have had to have worked less hard, had you just mapped out directions and actually followed them. Instead you get lost, have to ask for direction. Get more fatigued and frustrated. Buy more gas. Stop for snacks. Get lost again… It’s why we need to stop focusing on the EFFORT and instead focus on the PLAN. How many times have you really set down to think about each component and how it may be helping you move forward? How often have you really planned out a progression and macro ratios and then truly tracked how they were going and HONESTLY HIT THEM to know if they did or didn’t work? I know it can be scary to back off the effort because it feels like you’re less in control, but trust that GPS. Often when we trust the process and implement systems, we get far better results with far less effort! The video version of this episode is live on youtube!

Jun 8, 2021

Feelings aren't data. How we "feel" about what we are doing often isn't the same as the actual data showing what we are doing. And data doesn't lie. It's why it's so key we track our macros and our workouts so we have that impartial data to use to help us tweak and adjust. Because often when we don't have that data? It's easy to lie to ourselves about how things are going. I can't tell you how many times I've had clients say to me, "This ratio doesn't work." when they haven't actually hit the ratio for more than a day in that week. Are they trying to lie to themselves? NOPE! I know because I've done it myself. I've seen it happen personally around the holidays where I even get LAZY with tracking because, subconsciously, I want to excuse or ignore the "deviations." I want to lie to myself even though it isn't consciously what I'm doing. But if we want results? We have to stop going by how we're feeling. We have to stop ignoring the data. We've got to take time to step back each week and honestly review our CONSISTENCY. Because consistency over the weeks, months and years adds up. And if we don't implement a program? We can't know if it works. So don't "blame" your workouts or your macros before you truly give them a chance. This week if you've been frustrated by your lack of results? Step back and take an honest look at what you've been doing. You may just find your "feelings" about how hard you've been working aren't the same as your actual implementation. We can't confuse EFFORT with RESULTS! The video version of this episode is live on youtube!

May 31, 2021

Don’t Quit Before Results Add Up! It can be hard to keep putting in the work when we don’t feel like results are adding up. But the sucky part is…often those times where we feel like nothing is happening, we’re moving forward and potentially only inches or even days away from our goal. Those are often the times we just need to KEEP GOING. A great way to think about this process is this one image I’ve seen of two miners digging for diamonds. Both are in a tunnel of dirt. The tunnel looks exactly the same through the entire process. Dirt after more dirt haha… So it can get easy to get discouraged and turn back like one miner does. He turns back when he’s probably ONE more hack away from the diamonds. But he doesn’t know that…all he’s seen is a tunnel of dirt. It looks like to him that he’s made absolutely no progress. While the other miner continues to just charge through, trusting the process to reach the diamonds at the end. It can be so easy to give up when we aren’t seeing changes add up. But we have to trust the process and give it time. Because so often we simple don’t get the results we deserve because we don’t stay consistent for long enough. So while it may feel like you’re just digging through dirt and nothing is changing, you’re moving forward toward those diamonds! The video version of this episode is live on youtube!

May 25, 2021

I often get asked, "How long did it take you to get to (insert the result I've achieved that they want here)?" My answer is, "My entire life." This isn't meant to be flippant. But it's the honest answer. Sure maybe I "cut" for 6 weeks to get leaner. Or maybe I did a workout progression that built my pull ups over the last 4 weeks.... But these things are still based off a foundation that, in a way, I've been creating my entire life. Even if you are the same weight or have the same "strength" as someone else, you can't compare your journey to theirs. There is just so much more to it than just that starting "number" or spot. Because it's even our experiences that make the difference. Someone who's "cut" before knows what it entails, even if they have the same weight to lose as you who has never done it. And maybe they just recently gained the weight while you've had it on for years, putting them in a very different position for results. The point is...each of our journeys will be unique. We have to focus on what WE need to get results. We have to make changes and adjustments and tweaks based on our progress over basing what we do on what someone else has done. What worked for someone else, even if they seem like they're starting from the same spot, may not work for you. So remember our "history" factors in. Focus on what you're doing and track your changes to make adjustments and tweaks over time. Remember each thing you do is a piece of your journey that can build toward results! The video version of this episode is live on youtube!

May 18, 2021

It’s easy to start a new program and get overwhelmed by all of the changes you feel you have to make. And so..well…we freak out and never end up moving forward. But before you let your brain go into freak out mode…start by focusing on small tweaks! Or as I’ve liked saying “Tweak before you freak!” Because small changes add up. And they help us create something actually sustainable. Too often we feel like we have to overhaul everything, when really those small changes are what add up and allow us to be consistent. They allow us to create new habits we can maintain after that initial motivation fades. So focus on small habit adjustments based on your current routine. What are just 3 small things you can focus on this week? Is it drinking more water? Doing a 5 minute workout when you’re short on time? Simply tracking your food? List out 3 habit changes to start implementing and mark them off each day. Even make them so ridiculously easy you feel silly listing them. This helps you build that momentum and see lasting changes! The video version of this episode is live on youtube!

May 10, 2021

I think often in our workouts in an attempt to do more or that harder variation and last the entire interval of work, we CHEAT ourselves out of the full benefit of moves. We don’t try to work muscles as hard as we can. We actually just try to survive the time we are “supposed” to work in the follow along. And this leads to us CHEATING on moves. Letting our hands shift out in front of us as we do mountain climbers. Letting our butt go up in the air as we hold a plank. Not sinking as low or jumping as high in that squat jump. We are focused on doing more over maximizing the movement. And that can even lead to us thinking we’ve earned harder variations than we have because we can seemingly “do” them, but it can also lead to us thinking things are easier than they are. But we are never above the basics. And often if you think something is too easy? You really need to assess how well you’re doing it! Here are some things I think it is really key we do at times to assess if we are really maximizing our results from each training session. Focus on what you feel working. Take ego out of it and at times, go lighter. Do an easier move. Optimize your form. Shorten intervals of work or add in rest and see if you can get better quality. Stop focusing on just doing more for results. Wasted volume honestly is not only wasted time but hampering your results. The video version of this episode is live on youtube!

May 3, 2021

I refused to demo the moves and made friends or co-workers do it. I was comfortable sharing my knowledge behind the scenes. But I also really really really (did I say REALLY!?) wanted to share my passion and knowledge and help others. So Ryan kind of gave me an ultimatum... Ryan basically told me at one point, "If you really want to do this thing, you need to suck it up and get over it and be in the photos." (I would say he said it nicer than that as I can't remember his exact phrasing since it feels like it was almost a decade ago, BUT he probably didn't as Ryan has never been afraid to be 100% blunt with me when I needed it. It's why I love to hate him at times and need him around all the more. Love you butthead! Anyway...) I'm telling you all of this because I think we believe there are parts of ourselves we can't change. I know I NEVER ever thought I'd be a person in front of the camera. But really it isn't that we CAN'T change them...it's that we don't "want" to. It's really often just an excuse we give ourselves to stay within our comfort zone. And maybe that's fine. We don't have to. Maybe changing that aspect of ourselves to reach a specific goal isn't "worth" it to us ultimately. But then we also have to realize that we are setting a limit to what we can achieve. Achieving "greatness," something we feel is beyond our reach, does mean embracing a part of ourselves that may not even yet exist. It can mean, to some extent, recreating how we see ourselves. I mean geez...had you asked me if I'd be doing live videos each week and taking half-nakey photos with make up on, I'd laugh at you as I put on my big t-shirt and pulled back my hair I hadn't brushed in a week. (Ok I still do the last part just also the other!) The point is, we can choose to be who we want to be. It just requires us acting AS IF we are the thing we want to be. It will be extremely uncomfortable to start. You will be implementing habits that often go against what you want to "naturally" do. But it's remembering that what has become natural isn't always best. It was often just easier to fall back into. However, with the repetition and embracing the new habits, it's why I say ACT AS IF over fake it till you make it, you will ultimately become truly who you want to be. Because when we ACT AS IF, we aren't faking it. We are just acting as if we are the person we want to be, implementing the habits needed to create the new lifestyle. As scary as that change was, as much as I felt like I was oddly leaving the Cori I'd always been behind... I wouldn't go back for a second. I became truly the person I wanted to be and am now able to do what I truly love and share my passion. For me the "risk" associated with the change? The uncomfortableness I had to go through? IT WAS ALL WORTH IT. And I think it's sometimes reminding ourselves that change, while hard, truly is worth it if our goal means that much to us. So if you're feeling really uncomfortable now with ACTING AS IF you are the person you ultimately want to be, remember it does get easier. It goes back to that super annoying saying - change requires change. Embrace those new habits this week. Give yourself a pat on the back for being willing to make yourself uncomfortable. Change is not for the weak And KEEP GOING! The video version of this episode is live on youtube!

Apr 26, 2021

You know that urge to do MORE? To make more changes? Search for a new macro ratio? Workout longer? Train harder? I think this focus on doing MORE stems from the fact that A. Yes we want results faster but B. We also feel more in CONTROL when we do more. The feeling that we are “acting” or taking action gives us a sense of control. Even though we may not actually be moving ourselves forward and even wasting a ton of energy as we set ourselves back. It may be wasted work and energy. And a lot of adjustments that aren’t allowing time to work it’s magic. Because the simple fact is, you can’t out work, out diet, out train time. And to some extent, results are out of our control in that we can’t control TIME. We need to find a way to be consistent with our training, to stay focused, so that results have time to add up. So ask yourself, “Why am I trying to do more? Why am I trying to make a change?” Is it needed? Or are you just trying to feel more in control? The video version of this episode is live on youtube!

Apr 20, 2021

Tracking our macros isn’t just about restricting what we’re eating to lose weight. It’s about truly learning how to FUEL. Because no matter what result you want to get, from losing weight to body recomposition to gaining muscle to fueling your endurance sport to even simply feeling more energized throughout the day, the macronutrient ratio you are consuming MATTERS. And by understanding macros, you can better adjust how you fuel over time as your needs and goals change! So here are 4 “hacks” to help you get started dialing in those macros because I know the process can seem overwhelming to start! #1: DON’T START BY CUTTING OUT THE FOODS YOU LOVE #2: “PRACTICE” – BUILD A SOLID THE FOUNDATION #3: STOP GIVING YOURSELF THE EXCUSE THAT TRACKING IS “ANNOYING” OR “RESTRICTIVE.” #4: ACCEPT THERE WILL BE TIMES YOU’RE LESS DEDICATED The video version of this episode is live on youtube!

Apr 13, 2021

Legend-wait-for-it-dary I love hearing Barney say this in How I Met Your Mother. And almost every time I try to repeat the line, I somehow butcher it haha Anyway, the simple fact is… Not every day can be legendary or no days end up being legendary. You can’t know the good without the bad! BUT even on those not so ideal days we can take something out of them that moves us forward. Here are 4 questions to consider to GROW from those not so fun days to make your lows less low! Do I know what triggered it? What can I learn? What would I do next time? What good still happened? Remember we can’t know the good without the bad BUT we can always learn from it to make our highs higher and lows less low! The video version of this episode is live on youtube!

Apr 5, 2021

So on my Unicorn coaching call this last week, I was trying to figure out another way to describe what I see as the issues we often blame on “age.” Because while, yes our body does change as we get older, so often so many of our issues are from well…a leaky ceiling we didn’t address. If you had a leak and over the years the water kept dripping in that same spot, you wouldn’t be surprised when, finally one day, the leak made the ceiling board collapse. You’d know that even though it was only a little water, that over time, those water droplets built up. Same thing can be said about so much of what we just attribute to age. We’ve so often implemented improper mobility practices and horrible dieting habits for DECADES and then we say it’s cause we are “old” things no longer work as we feel they should. We can’t lose the weight as easily. We now have aches and pains. But really these things aren’t just popping up. The’ve been caused by a leak we haven’t addressed over the years. So now if you’ve realized the leak? DO SOMETHING ABOUT IT. Stop saying “I used to be able to run without warming up.” Well yea but maybe that was the start of the leak and why your ceiling is having issues now. Just because you got away with it doesn’t mean you should have. Same thing oddly goes for why we struggle to lose weight as we get older. Yes, ladies, menopause and hormonal changes change the dieting practices we need. But often our struggles to lose weight as we get older also have to do with horrible dieting practices we’ve been using for years. Cutting calories, training extra to burn more and then rebounding when we can’t stand the deprivation any longer. And each time we yo yo, losing with extreme calorie deficits, only to regain when we go back to eating as we had been prior, we cause metabolic adaptations and even lose muscle mass. This can throw our body out of whack and make it harder with each dieting attempt to lose weight. So ultimately, we’ve just been making the leak worse instead of taking time to fix it. It’s now or never….whatever age you are. You have a chance now to recognize your habits are creating a leak that will add up and FIX THEM. The earlier the better as you’ll have less build up or other damage to fix because of it too. But stop blaming your age and realize that so much of it is within your control. You just need to address the leak and prevent the build up! The video version of this episode is live on youtube!

Mar 30, 2021

One of my amazing Unicorns Ellen commented this in the group last week..."Maybe things are not going a 100% as I want them to go, maybe I am not doing as much as I would like to do....but I have a lot of lemons at the moment and not enough glasses to make lemonade in so I just make lemonade out of the lemons where I have the glasses for." So often we have a ton of things going on and simply not enough time to do as much as we'd like for each of those things. But we also have to remember that all we can do is give 100% of what we've got at that time. We are CONSTANTLY in the act of balance. And often our desire to do more isn't really that we aren't doing enough...it's just that we want results faster. The thing is, and I know I say this a lot, we simply can't out work TIME. And while you may want to make more lemonade, you may want to do more, there is really only a finite amount of time in a day...a finite number of glasses we have to hold the lemonade. So at some point, you just have to really take a look at what you've done and say, "I've done as much as I can." And then simply let TIME and CONSISTENCY work their magic. Amazingly enough too, sometimes doing less, but doing things in a way we can keep repeating the habits day in and day out, pays off more. Because often we burn ourselves out simply trying to do more when we really don't have the time or energy to maintain that pace. Embrace the balancing act. Embrace small changes and doing what you can. And then trust the process and remember that results snowball. The video version of this episode is live on youtube!

Mar 23, 2021

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…. Where do I feel working? Am I doing a harder variation of a move just to do one? Am I just trying to “get through” my workouts? What is the goal of what I’m trying to do? The video version of this episode is live on youtube!

Mar 16, 2021

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. The video version of this episode is live on youtube!

Mar 8, 2021

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. The video version of this episode is live on youtube!

Mar 2, 2021

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! The video version of this episode is live on youtube!

Feb 22, 2021

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! The video version of this episode is live on youtube!

Feb 15, 2021

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! The video version of this episode is live on youtube!

Feb 8, 2021

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 video version of this episode is live on youtube!

Feb 2, 2021

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! The video version of this episode is live on youtube!

Jan 26, 2021

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! The video version of this episode is live on youtube!

Jan 19, 2021

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? 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. 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. 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! --> https://rstoration.com/rstoration41013342?sl=podcast The video version of this episode is live on youtube!

Jan 12, 2021

While we want to work toward a new and improved version of ourselves, we have to remember… IT’S STILL US. Same flaws. Same struggles. Same reactions to things like restriction. So we need to remember who and want we are to address our needs and goals as we work to create changes. We can’t go in thinking all of the sudden everything is just going to change because it is a new year. I actually think this is often why our resolutions fail. We aren’t basing how we do things off our “old” self. So I wanted to share some tips to help you create a realistic program for yourself to start moving forward toward that new and improved you. 1. Assess thy self. Are you really an all or nothing person or does the slightest sign of restriction send you running for that food you now can’t have. If you KNOW YOURSELF, you can design a plan around this. You may be that person that cuts out everything at once. Or you may be that person that needs to make changes slowly. Don’t force a plan that doesn’t fit who you are. 2. Celebrate habit changes. You want a new you? You have to create a new mindset. One of VICTORY. You have to try to ACT AS IF you are the thing you want to be. And that means ingraining those habits. To build that momentum, it means seeing each habit you complete as a win vs just focusing only on those long terms goals. So if you set a goal of 10lbs to lose this year? Also really break down those action steps you need to take to get there and make those habit goals something you celebrate. 3. LEARN about what you’re implementing. When we understand the WHY behind things? We are more likely to trust the process, especially when results don’t add up as quickly as we’d like…because, let’s face it, they never do. 4. Don’t expect perfection. Focus on doing something. I know it can feel stupid to do something that’s half-assed or just 5 minutes. But often it is more the fact that we stayed in the routine, that we actually took action that matters more than exactly what we did. It just keeps us in the habit. It mentally makes you feel more successful. And 5 minutes is still more than no minutes. It’s what honestly keeps the ball rolling and gaining momentum even though you won’t see or feel instant dramatic results! The video version of this episode is live on youtube!

Dec 22, 2020

This year was definitely….interesting. And there is a lot we can learn from the challenges to help us move forward and get even better results in 2021! Here are some key takeaways and tips to help you rock your goals and learn from the past. You can’t control what you can’t control Something is better than nothing Don’t delay, start today! There will be ups and downs, but our goal is to make the lows less low. Don’t try to go it alone. What are the biggest lessons you learned in 2020? Comment below! The video version of this episode is live on youtube!

Dec 15, 2020

With any goal comes sacrifice. Plain and simple. And the more "elite" the level you want to reach? The more sacrifices you'll probably have to make. Especially if you want results faster. While of course we can't out work time to some extent, the more we want results...well...now...the more sacrifices we will have to make. Versus the longer we are willing to commit to the process? Well the less "perfect" you often need to be because you are willing to be in it for the long haul. And consistency goes a long way when we give it time. However, while we may not have to be as "perfect," we then do need to sacrifice more "time." There is always a "catch." ;-) But, anyway, I bring this up because I think too often we set ourselves up for failure when it comes to reaching our goals because we aren't willing to endure the sacrifices. We don't face them before getting started. Instead we look for a magic pill. A quick and easy fix. And the second we hit that difficult situation, that sacrifice? We give up. But sorry...there really is no magic pill. That's not really how life works haha So the more we can go in with our eyes wide open about the "cost" of reaching our goals? The better off we will be. It's not being negative. It's being realistic. It's about facing the "worst" and knowing whether the cost is worth the reward to us. It's also about realizing that "sacrifices" aren't really sacrifices if you want something that much. Is the goal WORTH IT to you? We have to remember that with every decision we make, we are "missing out" on something else. We also have to recognize that what we see as a means to reaching our goals, others may call OBSESSION. But sometimes we have to risk being a little "obsessed" to reach our goals. We have to go that extra mile that others aren't willing to go. It really comes down to...what do you value most? There is no right or wrong choice or goal. Life is about pursuing what matters to us. It's just always key we understand there is a cost to every decision we make. That we are always sacrificing something in favor of something else. The video version of this episode is live on youtube!

Dec 7, 2020

"I'm too old." I call BS on this. Do our goals change? Yup. Does our body change? Yup. But so much of what we state that we are too old for, we actually need to be doing more of. We also have to remember that fitness is always about ability. Our needs and goals do change. And they always will over time, But more importantly, we have to recognize that lifestyle factors add up. And the longer we ignore them the more they can build up to create overload. And that is the real issue. Not our age. Those lifestyle factors, and how we address them, may make us feel old at 25. Or not old at 105. Think of your body like a plate. There may be no cracks in the plate to start. But through a lack of attention to proper movements, or prehab….and constantly sitting hunched over textbooks and at computers….well…we start to build cracks in that plate. But as we are creating cracks in this plate, we’re also stacking more and more stuff on it. We’re training harder without warming up. We’re not sleeping well. We’re drinking. Eating crap food. Stressing at work. We’re adding weight constantly to this plate as we even add more cracks. And then when the plate finally breaks and everything falls off, we claim it’s because it is too old. But it wasn’t the age of the plate. It’s all the stuff we did too it while ignoring the cracks. It’s why if you start younger creating habits that don’t create such dramatic damage OR you take time to try to REPAIR the damage you can avoid feeling old and like you now can’t do the things you love. Sure does wear and tear happen? Will we want to adjust our training methods because of different goals and the fact that with age our body does change. 100% But too often we hold ourselves back from training the way we want because of age when it’s really INJURIES or our fitness level or our goals that are dictating what we need. Studies have shown time and time again the importance of lean muscle to longevity, only reinforced by the importance of grip strength as an indicator of health and longevity. So stop saying you CAN’T do something because of your age. Your goal should always be to rebuild so you can clear yourself to do more. And the younger you start addressing your postural distortion…the younger you stop thinking you’re invisible, well the less old you’ll ever feel. We’re not too old. If anything we just have to stop being stupider when we are younger. Tips to help you adjust your fitness to feel young forever. Include prehab work. Use every move as an assessment and focus on those recruitment patterns. Use variations that fit your goals. Stop having the attitude of no pain no gain. This creates the cracks. You’re not being paid to train through pain. You can work around. The video version of this episode is live on youtube!

Dec 1, 2020

Change requires change no matter how you look at it And often the changes we need the most? Well they're uncomfortable. Changes that make us uncomfortable don't feel sustainable. They feel so against everything we've been doing we find excuses not to make them. We even find ways to try to VALIDATE not doing them. We waste time putting up more mental barriers against the changes instead of just trying them, truly testing the changes by committing to them 100%, and seeing it as an experiment to gain a better understanding of our body. Often those uncomfortable changes are necessary to achieve a new and better result. Often those changes we least want to make, are the ones we need the most. And once we actually mentally GET ON BOARD with the changes? Once we stop trying to find reasons NOT to do it? Well we realize it isn't actually that hard after all. That NEW becomes habit. And amazingly sometimes we even think after awhile, "How was I not doing this before?! It is in our nature not to want to change. Change is uncomfortable. And we don't really like being uncomfortable. Plus, with change there is a fear of failure. That's why it's key we ADMIT why we truly don't want to make the change. We lower those mental barriers by RECOGNIZING them. We need to say to ourselves, "Ok I know this is going to be uncomfortable. I know I won't like it to start BUT I've got to take this risk and LEARN if I want a better outcome." By recognizing what holds us back from at least TRYING something new, we can then better move forward and commit 100% to the plan. Because if you don't test something new? If you keep doing what you've always done? You can't keep expecting things to turn out better. STOP trapping yourself in a hamster wheel working really hard without getting anywhere. You have the power at any time to step off that wheel by making an uncomfortable change. And once you do? You'll be amazed often how much BETTER things are and how that new lifestyle builds into something sustainable. We just often have to be willing to dive in and trust the process! Recognize why you are resistant to the change. And remind yourself that change requires change. Choose to recognize it as an experiment. Don’t shut yourself in a bubble. Be willing to see the other side. Recognize that you truly need to give something your 100% effort to know if it will or won’t work. The video version of this episode is live on youtube!

Nov 24, 2020

Something is better than nothing and often it is the habits we still want to be consistent with. But also recognizing at times you need even just a MENTAL break can be key. You have 300 other days of the year to dial things in. Focus on your consistency around the holidays. Go in with a plan. How are you going to get back to it after? Meal prep before? Have healthy options on hand? Stay active! It may not be your usual workouts but find ways to stay active. The video version of this episode is live on youtube!

Nov 17, 2020

Every move is an assessment We constantly need to assess and reassess what we feel working and how we are moving. Because things add up from our daily postures and new injuries impact things. Even different variations included in a new progression can fatigue and affect things. That’s why I utilize these 4 techniques to help me get more out of my training and use each move as a chance to assess and learn. Use video. Use both internal and external feedback. Change your prehab Adjust your exercise variations. The video version of this episode is live on youtube!

Nov 9, 2020

Progress…we have this vision of this straight line forward. When in reality it’s this super curvy all over the place line that eventually moves “forward.” And we all “know” progress is never linear. Yet we all too often expect it to be. We get upset at even the slightest set back or plateau. We get upset at maintaining the amazing results we’ve already made. And when we get frustrated? We don’t keep moving forward. Nope we do things that are SURE to set us back. And I think part of this comes from how we even measure progress. We measure it only in terms of our overall, ultimate goal. And we never take that step back each week to reflect. It’s why I like to do weekly goal check ins with my one on one clients. What did we do well this week? YUP! Recognizing the sometimes even super small habit changes that happened. Because that consistency is PROGRESS. What maybe didn’t you do well this week? Because guess what? Recognizing those mistakes or slight deviations? Well that self-awareness we can gain from that is progress. And all of these things can keep us focused on what actually matters to progress. All of these things can keep us in the moving forward mindset. Progress is really just embracing the learning process. A process we will truly be involved in the rest of our life. So how can we change how we perceive progress to enjoy the process? Complete weekly checkins Celebrate those other small victories. Realize nothing will EVER happen “fast enough” And recognize that progress is progress no matter how small. And that even by learning from something that didn’t directly move us forward? We can end up moving forward! Don’t give up because things aren’t happening fast enough. Talk about a way to to for sure set yourself back. The video version of this episode is live on youtube!

Nov 2, 2020

With the holidays approaching, I begin to hear, the excuses as to why this isn’t the right time to start the program. Well guess what? Because of all of those exact same reasons, because it is the holiday season, it is EXACTLY the reason to start something. We can’t just keep saying “I’ll start tomorrow!” I actually mentioned the term I use to describe our behavior during the holidays when it comes to fitness in an email the other day as WINDOW SHOPPING. We make the excuse that it isn’t the right time. But no time is the right time. And what ends up happening when we have that perspective is we dig ourselves a hole we then have to climb out of. At some point what we just have to decide is that TODAY IS THE DAY. So what can we do to get started when it’s not the right time instead of saying I’ll start tomorrow? Be realistic. Focus on maintaining. See it as a time to experiment. Downshift your habits - if you usually track, try being less rigid with it. Try working in holiday treats. Focus less on quality and more on consistency. The video version of this episode is live on youtube!

Oct 27, 2020

I get asked all of the timing about what meal timing is best. Should I fast? Do I need to eat 6 small meals a day? Do I need to eat before I workout? What’s key to eat post workout? When is too late to eat? There are so many concerns around meal timing, that I wanted to address 4 of the most common myths I hear… Eating late at night leads to weight gain. If you eat too much protein at one meal you won’t use it. You need to eat X amount of meals to see results. You need to eat pre-workout. The video version of this episode is live on youtube!

Oct 20, 2020

Whether we succeed or we fail, ultimately? Well ultimately we are to blame. However, it isn’t easy to accept that we are at fault. It’s way easier to blame outside factors… We didn’t have enough time. The plan was flawed. Work or life obligations got in the way. But guess what? It’s still your fault no matter how “real” or valid the excuses are. And that should actually be a positive thing if we truly want to make a change. Because it then means that ultimately YOU are in CONTROL. When we blame outside forces, we give them the power. We give them power, because we don’t want to be at fault. It sucks admitting you failed. It’s hard to realize we sucked at something. Or didn’t stick to the plan. It’s suck to admit we have a weakness. But when you admit it’s your own flaw? You also gain control of your future. You then have the power to CHANGE your situation. That control, and the acceptance of your failures, is what ultimately leads to your success. Those that succeed honestly often don’t really have a better plan. They didn’t have perfect timing. Shit got in the way and they had countless setbacks. But they owned their failures. Blamed themselves and not things outside of their control. And they put in the work to make the changes. Stop blaming everything but yourself. Because ultimately YOU are in control. Ultimately only you can choose how to react to a situation. Only you can choose to move forward. The video version of this episode is live on youtube!

Oct 12, 2020

When we’re first starting out with a new training routine, first getting into exercise or even starting out after injury, it can be so hard to know exactly where to start and how hard to push. We often also are super motivated and end up pushing too hard too fast. We have to remember that the most important key to getting started and truly creating a routine is CONSISTENCY. And that means building a strong foundation and focusing on sustainable habits we can repeat week after week! That’s why I want to share these 3 common training mistakes I see when someone is first starting out and what you can do to avoid them! The video version of this episode is live on youtube!

Oct 5, 2020

3 Secrets I’ve Learned That Make The Difference Your Pain Tolerance will dictate how far you can go. When you want to stop? You need to KEEP GOING. You are selling yourself short if you pride yourself on being a lone wolf. The video version of this episode is live on youtube!

Sep 28, 2020

Dooming yourself with doubt. We question the change and try to pick apart the ways it won’t work because….let’s face it…we’re scared and it’s a change. But when you start to instill doubt before you’ve even tested something? Well you’re dooming yourself to fail. Because so much of our success is because of our MINDSET. Our willingness to trust the process. Our willingness to try. And when we doubt something? We doom it because our mindset won’t support the change. Here are some tips to help you avoid dooming yourself to fail by doubting… Learn the WHY behind the programming. Often when we see the reasons WHY something is being implemented, we are willing to give it a shot. So if there are workout designs or moves you are “afraid of?” Learn why they are being used. Often that reasoning and seeing the purpose can help us trust to test them out even when things feel strange. Set a plan in place with an end date. I think often when we give ourselves an end date to reassess, we are more willing to give something a 100% effort. It makes it seem like a set experiment over potentially wasting time. Because often part of our doubting something will work, is our fear of failing and wasting time! Implement small changes to build off of what has worked. When something has worked, don’t just stop doing it. Make small tweaks to build off of it. When we can build off of the familiar or use something similar, we allow ourselves to feel more comfortable with the change. We trust the change because it is connected to something that has worked in the past. So realize that, even when you want better results, often it is small tweaks to what we are currently doing that add up most AND make the changes mentally easier! Just remember if you decide to commit to a change, actually COMMIT TO IT. Decide to trust the process. Because doubting it? Well that’s setting yourself up to fail before you’ve even made a change. So much of our success is based on the mindset we have going into things! The video version of this episode is live on youtube!

Sep 22, 2020

I think we’ve all been guilty of this - getting close to our goals, wanting to celebrate, see how far we can push things. Heck sometimes we are just tired of being diligent. We only have a set amount of willpower and self control. So even if we’ve enjoyed something, it doesn’t mean at times we don’t want to “buck” the system. Sleep in late. Skip the workout. Not track our food. So what do you do when you’re finding that you’re SOOOO close to your goal yet oddly wanting to sabotage your own results by doing things you know you…well…shouldn’t?! Here are a few tips to help you through the self sabotage. Realize it happens. We are only human. We do have other stressors. There will be ups and downs. And at those times, recognize that even if we are close, sometimes we do need a break. Do a de-load workout week. Set a diet break. Do a calculated “rest” period to reset physically and mentally. Assess what triggers you to plan better even for the future when it happens. Is it that you start to feel restricted? Is it that you’re bored? Is it that your goal is no longer exciting? The more we recognize the WHY behind it, the more we can adjust our plan or even recognize that we do really want to keep pushing. Set new goals. Often when we start to let up it’s because we don’t feel the pressure, or excitement, to keep driving forward. Set some new performance goals if you’re finding you’re close to your weight loss goals. Give yourself a new focus. Have fun with experimenting. Sometimes we just need a change. Even in maintaining our results, we should constantly be having fun tweaking and adjusting. Try some new workouts. Or maybe some new recipes. But try something a little new in your habits to spice things up. Don’t feel guilty when it happens. There will just be days mentally you can’t seem to make yourself care. And even though you shouldn’t, you well, do it anyway. Don’t focus on these days. Don’t feel guilty. MOVE FORWARD. Learn from them! We always need to take time to assess why a mindset happens. We shouldn’t just write it off as a lack of self control. The more we can learn about ourselves the more we can adjust over time. And the key is also BEING FORGIVING. We may be amazing, but we are also human! There will be ups and downs and times we are less motivated and more motivated. All we can do is learn and feel better. The video version of this episode is live on youtube!

Sep 14, 2020

The best way to really improve at something? Well it starts by first admitting you suck at it haha I think often we are scared to truly admit we aren't good at something. It's hard recognizing our own flaws. And we often even try to AVOID the tasks and that we aren't good at. We put them off. Try to find ways around doing them. We even make EXCUSES to get out of doing them. But the simple fact is, often if we want better results? We've got to own up to what we are sucky at and learn to improve. We may never enjoy those tasks. But often they get more tolerable when we face them and improve at them. We have to check our ego and realize that we are only as strong as our weakest link. And there is nothing wrong with being bad at something. Most of us stink at something we've never done before!!! The expert in anything was once the beginner and we are NEVER above learning and improving. So if there are things you're finding you aren't good at - exercises that feel awkward, logging and measuring your food that seems challenging and weird - stop avoiding those tasks. Face them head on, admit you suck at them and then work to improve. We get good at the things we do consistently. And the stronger our weakest links are? Well the stronger and more able we are as a whole. Admit you suck at it Make one small change to build off of. Make one change at a time. Track progress to see that growth and celebrate it Include it with other things you enjoy - "guilty by association" The video version of this episode is live on youtube!

Sep 7, 2020

Weights are not the only way to progress movements and create challenging workouts. We can play around with other techniques to keep challenging our body to get results! We have to remember that even doing the same but different can be progression. Here are 5 Tips To Create Challenging Workouts Without Adding Weights: Increase Your Training Density. Use Different Movement Tempos. Change The Range Of Motion And Create Hybrid Movements. Create More Instability And Use Unilateral Moves Tweak Your Workout Design. The video version of this episode is live on youtube!

Sep 1, 2020

Learning To Trust The Process It’s incredibly difficult to trust the process. It’s like you’re telling yourself to just commit 100% and “wait and see” if it is going to work. And that’s hard because we don’t like the idea that we may be wasting time. But the simple fact is, results take time to build. One week? Two weeks? Sure we can see results. But committing for 6, 10, 12 or even 16 weeks?! Holy crap will those results add up! So here are 4 Tips To Help You Trust The Process so you can actually see the results you want! Track. If you can see what you are doing you can see if it TRULY works. This holds us accountable and paints a clear picture of what is going on. Commit 100% to a program and don’t adjust it! If you don’t actually truly test something, you won’t know if it will work. And when you take a plan and then tweak it, you don’t know if it was the adjustments that actually helped you or held you back. Ask WHY! Do your research. Don’t just blindly follow! Understand why things are programmed. Try to break things down as you go through. That can even help you adjust if you you aren't seeing the results you'd like. Commit to an end date. Even when trying to build a lifestyle, I think end dates are key. I set end dates for progressions and ratios even when maintaining. It gives us a point at which to assess and make changes or tweaks as needed. It gives you security that you aren’t just committing to something forever blindly. The video version of this episode is live on youtube!

Aug 25, 2020

"The world is full of educated fools.” We seek out all of this knowledge, but then we do nothing with it. We don’t ever IMPLEMENT. And I get it…Positive things are still scary - even if it means stepping into a better version of yourself. That’s why I wanted to share 5 tips to help you get moving. 5 Tips To Help You Implement Your Knowledge: Focus on behavioral changes over end results. Set goals that celebrate those habits. Stop seeking some perfect schedule or plan. The program that will work best is one that is realistic! Recognize your self control isn’t infinite. Focus on just one change at a time. And make it something ridiculously easy at times. Have something outside of yourself to hold you accountable! The video version of this episode is live on youtube!

Aug 17, 2020

The video version of this episode is live on youtube!

Aug 10, 2020

Realize you can’t ever go back to old habits Change one thing at a time Realize that even maintenance means adjusting GET MOVING! Set new goals! The video version of this episode is live on youtube!

Aug 4, 2020

Use it or lose it! Too often we let AGE determine what we can, and can't, do! But age is just a number. And we can NEVER stop doing the things that make us move and feel better. Honestly, often the things we think we are "too old" to do, we actually SHOULD be doing. Don't let age be your excuse to stop training hard. Here are 3 tips to help you maintain your strength and fitness until you're 150 years old! 1. Focus on strength training. It's key we lift heavy to build and maintain our lean muscle mass. Plus this can help us avoid falls and prevent injury! 2. Include lots of prehab or mobility work. It's not just simply "getting older" that can make the injuries add up. It's simply lifestyle factors accumulating over time. That's why it's key we address those postural distortions! 3. Challenge yourself with new things! The more we challenge ourselves with new moves, the more we can keep that mind-body connection strong! Some of those moves we think we are "too old" for, are the exact moves we should be doing to challenge our coordination! The simple fact is...if we don't use it, we lose it! You've got to train with purpose to keep your body healthy! The video version of this episode is live on youtube!

Jul 27, 2020

We all want results INSTANTLY. Logically we know it doesn’t work that way. But yet we all continue to search for that “quick fix”…that “magic pill.” I know even I do. And while there is no quick fix that will bring us instant results, there are things we can do to get results faster. Because the faster we get results, the more we stay motivated to continue! That is why I make sure my workouts use the following things. These 5 Tips help you get BETTER RESULTS in LESS TIME! They aren’t a magic pill or quick fix. They are simply ways to make your workouts more efficient so you have to spend less time working out WHILE getting better, faster results from the time you do spend in the gym. The video version of this episode is live on youtube!

Jul 21, 2020

In this episode I discuss the importance of doing SOMETHING because "the more you do, the more you do! The video version of this episode is live on youtube!

Jul 13, 2020

In this episode I discuss why cardio is NOT key for weight loss! The video version of this episode is live on youtube!

Jul 6, 2020

In this episode I discuss why we need to stop the GOAL SHAMING! Wanting to see aesthetic changes is NOT vain and it doesn't mean you don't love your body! The video version of this episode is live on youtube!

Jun 29, 2020

In this episode I discuss how to stay on track while also relaxing and ENJOYING your vacation! The video version of this episode is live on youtube!

Jun 23, 2020

In this episode I discuss why doing MORE is not the answer to better results faster. And how trying to do MORE can actually hold us back! The video version of this episode is live on youtube!

Jun 16, 2020

In this episode I discuss 5 tips to help you get started tracking your macros! While I know it can seem overwhelming, it's key we truly understand the foundation of proper nutrition if we want to get not only amazing results, but LASTING RESULTS. The video version of this episode is live on youtube!

Jun 9, 2020

In this episode I discuss why we have to stay focused on what matters to US. It's impossible to please everyone and if we get too focused on trying, we'll end up pleasing no one, especially not ourselves. The video version of this episode is live on youtube!

Jun 2, 2020

In this episode I discuss 4 common training mistakes I see beginners, and those first getting back into training, make. The video version of this episode is live on youtube!

May 25, 2020

In this episode I discuss how inconsistency can KILL our results without us even realizing it. While I talk often about consistency being the key, I think it is also important that we realize why and HOW inconsistency can work against us! The video version of this episode is live on youtube!

May 19, 2020

In this episode I discuss the benefits, and downsides, of training to failure and how and when you may use it in your routine. The video version of this episode is live on youtube!

May 10, 2020

In this episode, I discuss why we need to LEARN the fundamentals of our nutrition instead of just searching for another fad diet. If we want to be able to adjust our diet as our needs and goals change over time, we need to understand MACROS! The video version of this episode is live on youtube!

May 5, 2020

In this episode I discuss why often WE are the ones that sabotage ourselves and what we can do to prevent ourselves from derailing our own progress! The video version of this episode is live on youtube!

Apr 28, 2020

In this episode I discuss 5 reasons we often struggle to lose weight. Because sometimes doing MORE isn't the answer! The video version of this episode is live on youtube!

Apr 21, 2020

In this episode I discuss the importance of acting AS IF you are the thing you want to be. The video version of this episode is live on youtube!

Apr 14, 2020

In this episode I discuss what prehab is, the 3 key steps to prehab and why they matter and how to implement foam rolling, stretching and activation into your routine for the best results possible! The video version of this episode is live on youtube!

Apr 7, 2020

In this episode I discuss how to design a workout schedule or split that meets your needs and goals, but most importantly fits your SCHEDULE! The video version of this episode is live on youtube!

Mar 31, 2020

In this episode I discuss why food quality DOES but DOESN'T matter for weight loss! The video version of this episode is live on youtube!

Mar 24, 2020

In this episode I discuss how we can move forward during difficult times when so much is unknown and out of our control. Just remember that even during these times, when it feels like the situation will last forever, this too shall pass. The video version of this episode is live on youtube!

Mar 17, 2020

In this episode I discuss how to stay on track when you can't hit the gym! Because even when we get thrown out of our usual routine, there are still things we can do to make the MOST out of the change and continue creating healthy habits that will lead to results. The video version of this episode is live on youtube!

Mar 9, 2020

In this episode I discuss why AGE IS JUST A NUMBER and how we can gain lean muscle mass at ANY age! The video version of this episode is live on youtube!

Mar 1, 2020

In this episode I discuss why you need to ask yourself "Where do I feel working?" during your workouts. Being present and intentional with our workouts is key! The video version of this episode is live on youtube!

Feb 25, 2020

In this episode I discuss using the SCALE to measure progress and why that sometimes loathed data source can fluctuate DAILY! The video version of this episode is live on youtube!

Feb 17, 2020

Not seeing results with your diet or exercise routine? Here are 7 easy fixes. The video version of this episode is live on youtube!

Feb 11, 2020

Does your metabolism really slow down as you get older or is that a myth? The video version of this episode is live on youtube!

Feb 4, 2020

What are the benefits, and downsides, of training with kettlebells? Whether you want to improve your strength, power or conditioning, kettlebells may be a great tool for you to use! The video version of this episode is live on youtube!

Jan 28, 2020

Should the phrase "no pain, no gain" be your training motto? The video version of this episode is live on youtube!

Jan 25, 2019

The Fitness Hacks Podcast new season and format up next! The video version of this episode is live on youtube!