Redefining Strength Fitness Hacks Podcast

FHP 444 - JUST TELL ME WHAT TO DO!

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 ...

FHP 443 - 5 Sucky Truths You Need To Embrace For Success

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 ...

FHP 443 - 5 Sucky Truths You Need To Embrace For Success

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 ...

FHP 442 - You Must Let Go To Move Forward

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 gla...

FHP 441 - Don’t work harder

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. ...

FHP 441 - Don’t work harder

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. ...

FHP 440 - Are You Truly Ready To Make A Change?

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’v...

FHP 439 - Tracking IS NOT Restrictive

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 ...

FHP 439 - Tracking IS NOT Restrictive

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 ...

FHP 438 - 5 Unpopular Truths - Why You’re Not Seeing The Fat Loss Results You Want

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

FHP 428 - 5 Unpopular Truths - Why You’re Not Seeing The Fat Loss Results You Want

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…

FHP 437 - How Do You Even Know What Is Possible?

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 a...

FHP 436 - Which Direction Are You Heading?

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 bur...

FHP 435 - 7 Travel Hacks To Maintain Your Weight Loss

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 ...

FHP 434 - TL;DR

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,...

FHP 434 - TL;DR

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,...

FHP 433 - Now What?!

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… Learn my 3 step recipe to lose fat and keep it off withou...

FHP 432 - Why Ask Why?

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...

FHP 431 - Where is your comfort zone?

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. Becaus...

FHP 430 - Fast vs. Sustainable

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...

FHP 429 - Oversell The Negative

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...

FHP 428 - 6 Things That Hold You Back From Achieving Lasting Results

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 re...

FHP 427 - We Make Things IMPOSSIBLE

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 th...

FHP 426 - Do You Value Yourself?

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 experie...

FHP 425 - Can You Gain Muscle As You Get Older? (THROWBACK)

FHP 424 - Stop Overcomplicating Simple

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 ...

FHP 424 - Stop Overcomplicating Simple

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 ...

FHP 423 - Can You Give More?

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 tho...

FHP 422 - If You Try To Please Everyone...

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 o...

FHP 421 - Has It Really Worked Before?

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

FHP 420 - The Elephant and The Rope - Question Your Boundaries

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 nea...

FHP 419 - 15 Fat Loss Tips To Kickstart Results

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

FHP 418 - 3 Reasons Your Progress Has Stalled

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 build...

FHP 417 - Q&A With Cori (Plus a Special Guest)

Some fun questions to learn everything you want to know about Cori of Redefining Strength Learn my 3 step recipe to lose fat and keep it off without feeling miserable. Show me the three-step recipe

FHP 416 - You Don't Have To Deal With...

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,...

FHP 415 - Why Change Is Such A Challenge

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 ...

FHP 415 - Why Change Is Such A Challenge

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 ...

FHP 414 - Do It Anyway

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

FHP 413 - You Don't Know Until You Try

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 kn...

FHP 412 - Someone Always Has It Easier

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 thi...

FHP 411 - "I Don't Need Accountability"

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 ...

FHP 410 - Stop Comparing

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 ch...

FHP 409 - Starting From Scratch

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 mak...

FHP 408 - How Old Are You?

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 ...

FHP 407 - A Lifestyle Isn't Forever

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 obl...

FHP 406 - Stop Fighting The Process

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 in...

FHP 405 - There Is No Starting Over

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 plan...

FHP 404 - Positivity In Pain

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 rea...

FHP 403 - The Chicken or the Egg Dilemma...Does it Even Matter?

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 goo...

FHP 402 - Is Obsession a Bad Thing?

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 atti...