Redefining Strength Fitness Hacks Podcast
302 episodes - English - Latest episode: 14 days ago - ★★★★★ - 124 ratingsThe Official Redefining Strength Podcast brought to you by Cori Lefkowith is here to help you look, feel and perform your best and every age!
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Episodes
FHP 628 - The Cost of Health
April 14, 2024 22:00 - 15 minutes - 11 MBIn this episode we're going to look at what the cost of health really means. Learn my 3 step recipe to lose fat and keep it off without feeling miserable. Show me the three-step recipe
FHP 627 - Information Overload!
April 10, 2024 00:00 - 5 minutes - 3.74 MBWith so much information out there how do you know what's legit and what's not? In this episode we'll take a look! Learn my 3 step recipe to lose fat and keep it off without feeling miserable. Show me the three-step recipe
FHP 626 - Designing Quick Workouts That WORK!
April 05, 2024 20:00 - 16 minutes - 11.3 MBDon't have a ton of time to workout? In this episode we'll looking at designing workouts that are both quick and effective! Learn my 3 step recipe to lose fat and keep it off without feeling miserable. Show me the three-step recipe
FHP 625 - It's Your Choice (20 Sayings I Live My Life By)
April 02, 2024 19:00 - 24 minutes - 16.9 MBHere are 20 sayings that I love and try to live my life by! Learn my 3 step recipe to lose fat and keep it off without feeling miserable. Show me the three-step recipe
FHP 624 - Understanding Emotional Eating
March 28, 2024 13:00 - 19 minutes - 13.5 MBIn this episode I'm joined by Redefining Strength Registered Dietitian Julia to discuss emotional eating. Learn my 3 step recipe to lose fat and keep it off without feeling miserable. Show me the three-step recipe
FHP 623 - 6 Hard Lessons For Lasting Results
March 27, 2024 00:00 - 13 minutes - 9.03 MBIn this episode I want to discuss 6 hard lessons I've learned along my journey that help with achieving lasting results! Learn my 3 step recipe to lose fat and keep it off without feeling miserable. Show me the three-step recipe
FHP 622: Fat Loss + Muscle Gain (And More Body Recomposition Questions!)
March 24, 2024 16:00 - 12 minutes - 8.44 MBIn this episode I'm going to answer your questions about body recomposition! Learn my 3 step recipe to lose fat and keep it off without feeling miserable. Show me the three-step recipe
FHP 621 - The 5 Workout Mistakes (Most People Make)
March 19, 2024 19:00 - 10 minutes - 7.52 MBIn this video we're going to look at 5 common workout mistakes most people make and how to avoid them. Learn my 3 step recipe to lose fat and keep it off without feeling miserable. Show me the three-step recipe
The 5 Workout Mistakes (Most People Make)
March 19, 2024 19:00 - 10 minutes - 7.52 MBIn this video we're going to look at 5 common workout mistakes most people make and how to avoid them. Learn my 3 step recipe to lose fat and keep it off without feeling miserable. Show me the three-step recipe
FHP 620 - Stop Demonizing Exercises
March 14, 2024 18:00 - 21 minutes - 15.1 MBAre there "good" exercises and "bad" exercises? In this episode we're going to break down why we need to stop demonizing certain movements. Learn my 3 step recipe to lose fat and keep it off without feeling miserable. Show me the three-step recipe
FHP 619 - 5 Easy Meal Prep Hacks
March 12, 2024 19:00 - 27 minutes - 18.6 MBIn this video we're going to cover 5 easy meal prep hacks you can implement today! Learn my 3 step recipe to lose fat and keep it off without feeling miserable. Show me the three-step recipe
5 Easy Meal Prep Hacks
March 12, 2024 19:00 - 27 minutes - 18.6 MBIn this video we're going to cover 5 easy meal prep hacks you can implement today! Learn my 3 step recipe to lose fat and keep it off without feeling miserable. Show me the three-step recipe
FHP 618 Intermittent Fasting - worth it or not?
March 07, 2024 20:00 - 32 minutes - 22.1 MBIn this episode we're going to look at when intermittent fasting is right and when it is not! Learn my 3 step recipe to lose fat and keep it off without feeling miserable. Show me the three-step recipe
FHP 617 - I Deserve Results
March 05, 2024 20:00 - 7 minutes - 5.13 MBlet's look at the reason we feel like we deserve results when we're working extra hard! Learn my 3 step recipe to lose fat and keep it off without feeling miserable. Show me the three-step recipe
FHP 616 - Light Weights vs Heavy Weights (High vs Low Reps)
February 29, 2024 18:00 - 7 minutes - 4.93 MBIn this episode we're going to compare high reps with a lighter weight and low reps with a heavier weight! Learn my 3 step recipe to lose fat and keep it off without feeling miserable. Show me the three-step recipe
FHP 615 - Micronutrients For Menopause
February 27, 2024 16:00 - 33 minutes - 23.1 MBIn this episode I'm joined by Redefining Strength Registered Dietitian Michelle to go over crucial micronutrients for menopause. Learn my 3 step recipe to lose fat and keep it off without feeling miserable. Show me the three-step recipe
FHP 614 - Making The Same Mistake Over and Over
February 21, 2024 20:00 - 5 minutes - 3.68 MBIn this episode we're going to look at why we have the tendency to make the same mistakes over and over Learn my 3 step recipe to lose fat and keep it off without feeling miserable. Show me the three-step recipe
BONUS: 5 Signs You’re Actually Burning FAT (NOT MUSCLE!)
February 18, 2024 18:00 - 10 minutes - 7.1 MBHave 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 ju...
FHP 613 - Do You Have To Track Macros To See Results?
February 16, 2024 19:00 - 6 minutes - 4.2 MBDo 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 Learn my 3 step recipe to lose fat and keep it off without feeling miserable. Show me the three-step recipe
FHP 612 - The Wrong Time Is The Right Time
February 13, 2024 15:00 - 6 minutes - 4.48 MBLearn my 3 step recipe to lose fat and keep it off without feeling miserable. Show me the three-step recipe
FHP 611 - Overrated/Underrated: Fat Loss Edition
February 08, 2024 19:00 - 36 minutes - 24.8 MBIn this episode we're going to talk fat loss and whether things like intermittent fasting, workouts and food quality is overrated or underrated Learn my 3 step recipe to lose fat and keep it off without feeling miserable. Show me the three-step recipe
FHP 610 - But I LOVE Cookies...
February 06, 2024 15:00 - 4 minutes - 3.1 MBIn this episode we're going to talk about non-negotiables and finding the right lifestyle balance for you! Learn my 3 step recipe to lose fat and keep it off without feeling miserable. Show me the three-step recipe
FHP 609 - Fat Loss Is NOT A Lifestyle
February 02, 2024 22:00 - 5 minutes - 4.08 MBWe 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. Learn my 3 step recipe to lose fat and keep it off without feeling miserable. Show me the three-step recipe
FHP 608 - My Results Stopped! (Is it Really a Plateau?)
January 30, 2024 18:00 - 9 minutes - 6.52 MBIs 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 Learn my 3 step recipe to lose fat and keep it off without feeling miserable. Show me the three-step recipe
FHP 607 - How Your Fitness Is Like A Road Trip
January 26, 2024 19:00 - 8 minutes - 5.73 MBIn 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! Learn my 3 step recipe to lose fat and keep it off without feeling miserable. Show me the three-step recipe
FHP 606 - The Downside vs. The Upside of Health & Fitness
January 23, 2024 17:00 - 6 minutes - 4.33 MBIn this episode we'll look at how every upside has a downside and why that might not be such a bad thing... Learn my 3 step recipe to lose fat and keep it off without feeling miserable. Show me the three-step recipe
FHP 605 - 5 Metabolic Boosting Protocols
January 18, 2024 19:00 - 33 minutes - 23.2 MBIn this episode we're going to look at 5 metabolic boosting protocols and how to optimize them for the best results. Learn my 3 step recipe to lose fat and keep it off without feeling miserable. Show me the three-step recipe
FHP 604 - The Best Workouts For Fat Loss - Strength vs Cardio
January 16, 2024 16:00 - 13 minutes - 9.17 MBIn this episode we'll take a look at how strength training and cardio impact fat loss! Learn my 3 step recipe to lose fat and keep it off without feeling miserable. Show me the three-step recipe
FHP 603 - Happy National Quitter's Day!
January 12, 2024 21:00 - 20 minutes - 14.3 MBEver 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 😉 Learn my 3 step recipe to lose fat and keep it off without feeling miserable. Show me the three-step recipe
FHP 602 - The Real Secret To Success
January 11, 2024 19:00 - 14 minutes - 9.81 MBIn 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 Learn my 3 step recipe to lose fat and keep it off without feeling miserable. Show me the three-step recipe
FHP 601- New Year, Old Me
January 09, 2024 16:00 - 5 minutes - 4.01 MBIn this episode we'll discuss starting a new year and how perception is reality! Learn my 3 step recipe to lose fat and keep it off without feeling miserable. Show me the three-step recipe
FHP 551 - Fast Fixes And The Cost Of Getting Lean
December 28, 2023 08:00 - 40 minutes - 27.6 MBUnpopular 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. Learn my 3 step recipe to lose fat and keep it off without feeling miserable. Show me the three-step recipe
FHP 550 - Should You Eat Before Bed? Breaking Down Bad Habits
December 26, 2023 14:00 - 36 minutes - 25.1 MBThere 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...
FHP 549 - Don't Let AGE Define You
December 14, 2023 14:00 - 41 minutes - 28.4 MBToo 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. Learn my 3 step recipe to lose fat and keep it off without feeling miserable. Show me the three-step recipe
FHP 548 - Why 90% of People In The Gym Won't See Results (I'll Wait)
December 12, 2023 21:00 - 32 minutes - 22.5 MBWhat 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 ...
FHP 547 - Cardio For Fat Loss - Yay Or Nay?
November 28, 2023 15:00 - 38 minutes - 26.6 MBI 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...
FHP 546 - The No Excuses Way To Results
November 21, 2023 18:00 - 47 minutes - 32.7 MBThere 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. Learn my 3 step recipe to lose fat and keep it off without feeling miserable. Show me the three-step recipe
FHP 545 - Menopause - "The Big Change"
November 14, 2023 15:00 - 38 minutes - 26.2 MBLife 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 hab...
FHP 544 - STOP Sabotaging Your Results - Create Lasting Habits
November 09, 2023 16:00 - 34 minutes - 23.4 MBCreating 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 Syste...
FHP 543 - THIS Is Killing Your Metabolism...
October 31, 2023 15:00 - 42 minutes - 29.4 MBMuscle 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 discus...
FHP 542 - STOP The Extreme Diets And Workouts To Lose Weight
October 23, 2023 20:00 - 31 minutes - 21.9 MBStop 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...
FHP 541 - Define How You Age
October 17, 2023 20:00 - 26 minutes - 18.4 MBYou 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, th...
FHP 540 - 5 Diet and Exercise Myths
October 10, 2023 03:00 - 44 minutes - 30.4 MBThere 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 - Wor...
FHP 539 - Why Is Nothing Working?!
October 03, 2023 15:00 - 45 minutes - 31.6 MBSometimes 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...
FHP 538 - You're Sabotaging Your Own Success...Here's How
September 26, 2023 18:00 - 39 minutes - 27 MBWe 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 h...
FHP 537 - Why 1% Tweaks Can Lead To BIG Results
September 19, 2023 16:00 - 31 minutes - 22 MBSo 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 ...
FHP 536 - Postpartum Fitness - What You Need To Know
September 10, 2023 05:00 - 38 minutes - 26.6 MBAre 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 ...
FHP 535 - Is it Healthy? Busting Food Labels
September 05, 2023 13:00 - 47 minutes - 32.8 MBMany 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...
FHP 534 - Challenging 'Healthy' Habits and The Truth About Net Carbs
August 26, 2023 03:00 - 29 minutes - 20.1 MBWe 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 s...
FHP 533 - Fad Diets - How Dangerous Are They?
August 22, 2023 01:00 - 37 minutes - 25.8 MBFad 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 o...