Redefining Strength Fitness Hacks Podcast
321 episodes - English - Latest episode: 1 day 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 501 - Better Results Faster
January 10, 2023 14:00 - 31 minutes - 21.5 MBHey 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 ve...
Special Fitness Hacks Podcast Announcement!
January 03, 2023 01:00 - 3 minutes - 2.23 MBThe video version of this episode is live on youtube!
FHP 452 - The Self Control Gas Tank
December 26, 2022 17:00 - 11 minutes - 7.71 MBAs 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 ...
FHP 451 - 5 Cold Hard Facts About Losing Weight (AND KEEPING IT OFF!)
December 20, 2022 04:00 - 12 minutes - 8.91 MBIf 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 w...
FHP 450 - Shed The Ego - Fail Faster
December 12, 2022 12:00 - 10 minutes - 7.19 MBWhy 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 o...
FHP 449 - It Never Gets Easier
December 06, 2022 15:00 - 8 minutes - 5.97 MBTalking 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,...
FHP 448 - What Is Your Beastette Origin Story?
November 29, 2022 01:00 - 6 minutes - 4.72 MBWant 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? W...
FHP 447 - Scared of Gaining Weight? Try This!
November 22, 2022 01:00 - 11 minutes - 7.99 MBTravel…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:...
FHP 446 - Watch Your Language
November 14, 2022 20:00 - 8 minutes - 5.57 MBWatch 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 m...
FHP 445 - Is Perfection Holding You Back?
November 08, 2022 04:00 - 8 minutes - 6.14 MBYou 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 ...
FHP 444 - JUST TELL ME WHAT TO DO!
November 01, 2022 00:00 - 9 minutes - 6.23 MBJust 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
October 25, 2022 02:00 - 12 minutes - 8.59 MBHonestly 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
October 25, 2022 02:00 - 12 minutes - 8.59 MBHonestly 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
October 18, 2022 04:00 - 9 minutes - 6.7 MBYou 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
October 11, 2022 01:00 - 11 minutes - 8.01 MBOne 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
October 11, 2022 01:00 - 11 minutes - 8.01 MBOne 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?
October 04, 2022 03:00 - 9 minutes - 6.77 MBI 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
September 26, 2022 12:00 - 10 minutes - 7.35 MBOne 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
September 26, 2022 12:00 - 10 minutes - 7.35 MBOne 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
September 20, 2022 00:00 - 14 minutes - 10.1 MBWhile 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!
FHP 428 - 5 Unpopular Truths - Why You’re Not Seeing The Fat Loss Results You Want
September 20, 2022 00:00 - 14 minutes - 10.1 MBWhile 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?
September 12, 2022 16:00 - 11 minutes - 7.6 MBHow 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?
September 05, 2022 21:00 - 11 minutes - 7.64 MBEveryday 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
August 29, 2022 23:00 - 6 minutes - 4.66 MBThere 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
August 22, 2022 23:00 - 11 minutes - 8.11 MBI’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
August 22, 2022 23:00 - 11 minutes - 8.11 MBI’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?!
August 16, 2022 03:00 - 11 minutes - 7.84 MBYou’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!
FHP 432 - Why Ask Why?
August 09, 2022 02:00 - 14 minutes - 9.93 MBAs 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?
August 02, 2022 04:00 - 6 minutes - 4.82 MBI 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
July 26, 2022 03:00 - 12 minutes - 8.63 MBI 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
July 19, 2022 04:00 - 7 minutes - 5.08 MBOften 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
July 12, 2022 00:00 - 14 minutes - 10 MBHonestly 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
July 04, 2022 18:00 - 7 minutes - 5.35 MBYup 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?
June 28, 2022 02:00 - 8 minutes - 5.71 MBBody 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)
June 23, 2022 18:00 - 16 minutes - 11.6 MBThe video version of this episode is live on youtube!
FHP 424 - Stop Overcomplicating Simple
June 15, 2022 02:00 - 9 minutes - 6.29 MBI 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
June 15, 2022 02:00 - 9 minutes - 6.29 MBI 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?
June 07, 2022 03:00 - 8 minutes - 5.8 MBRaise 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...
May 30, 2022 22:00 - 8 minutes - 6.05 MBYou 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?
May 24, 2022 03:00 - 12 minutes - 8.79 MBOften 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 ...
FHP 420 - The Elephant and The Rope - Question Your Boundaries
May 16, 2022 17:00 - 10 minutes - 7.44 MBThe 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
May 09, 2022 15:00 - 10 minutes - 6.92 MBStruggling 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!
FHP 418 - 3 Reasons Your Progress Has Stalled
May 02, 2022 15:00 - 10 minutes - 7.2 MBI 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)
April 25, 2022 23:00 - 27 minutes - 19.2 MBSome fun questions to learn everything you want to know about Cori of Redefining Strength The video version of this episode is live on youtube!
FHP 416 - You Don't Have To Deal With...
April 19, 2022 03:00 - 8 minutes - 5.96 MBI 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
April 12, 2022 00:00 - 10 minutes - 7.34 MBI 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
April 12, 2022 00:00 - 10 minutes - 7.34 MBI 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
April 04, 2022 18:00 - 8 minutes - 6.11 MBDo 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!
FHP 413 - You Don't Know Until You Try
March 29, 2022 03:00 - 8 minutes - 5.79 MBWe 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
March 22, 2022 13:00 - 7 minutes - 5.28 MBGuess 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...