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 316 - You’re Not In Control
April 26, 2021 21:00 - 6 minutes - 4.46 MBYou 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...
FHP 315 - 4 Macro Hacks To Implement Today
April 20, 2021 01:00 - 9 minutes - 6.91 MBTracking 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 “ha...
FHP 314 - Legend-wait-for-it-dary! Legendary!
April 13, 2021 02:00 - 7 minutes - 4.86 MBLegend-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...
FHP 313 - The Leaky Ceiling Effect
April 05, 2021 19:00 - 7 minutes - 5.45 MBSo 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 o...
FHP 312 - When Life Gives You Lemons...And You're All Out Of Glasses
March 30, 2021 01:00 - 5 minutes - 3.99 MBOne 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 t...
FHP 311 - Progressions are EARNED!
March 23, 2021 03:00 - 8 minutes - 6.09 MBProgressions 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 ...
FHP 310 Self Control Vs. Habits
March 16, 2021 02:00 - 11 minutes - 7.65 MBMotivation 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 y...
FHP 309 - Shift Before You Drift
March 08, 2021 14:00 - 9 minutes - 6.33 MBOne 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...
FHP 308 - Expectations Can Make Or Break Your Success
March 02, 2021 00:00 - 4 minutes - 3.25 MBWhen 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...
FHP 307 - Three Misunderstood Nutrition Terms
February 22, 2021 18:00 - 9 minutes - 6.76 MBWith 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 su...
FHP 306 - Three Keys For Faster Fat Loss
February 15, 2021 23:00 - 8 minutes - 6.13 MBAs 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...
FHP 305 - Results Aren't Happening Fast Enough! HELP!
February 08, 2021 22:00 - 7 minutes - 5.03 MBResults 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 s...
FHP 304 - Don't be a Bug!
February 02, 2021 01:00 - 5 minutes - 4.1 MBThe 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...
FHP 303 - Pobody's Nerfect
January 26, 2021 01:00 - 7 minutes - 5.53 MBEVERYONE 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 ch...
FHP303 - Pobody's Nerfect
January 26, 2021 01:00 - 7 minutes - 5.53 MBEVERYONE 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 ch...
FHP 302 - Is Rest Overrated?
January 19, 2021 01:00 - 5 minutes - 4.09 MBMovement 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 ...
FHP302 - Is Rest Overrated?
January 19, 2021 01:00 - 5 minutes - 4.09 MBMovement 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 ...
FHP 301 - New Year, Same You?
January 12, 2021 02:00 - 9 minutes - 6.32 MBWhile 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” ...
FHP S2: E48 - Surviving 2020 - My 5 Big 2020 Takeaways
December 22, 2020 00:00 - 9 minutes - 6.34 MBThis 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...
FHP S2: E47 - Sacrifice and Obsession
December 15, 2020 02:00 - 7 minutes - 5.19 MBWith 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 c...
FHP S2: E46 - I'm too OLD!
December 07, 2020 19:00 - 10 minutes - 7.53 MB"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. ...
FHP S2: E45 - Validating Our Own EXCUSES
December 01, 2020 05:00 - 7 minutes - 5.12 MBChange 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 experim...
FHP S2: E44 - Surviving The Holidays!
November 24, 2020 05:00 - 7 minutes - 5.45 MBSomething 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 epi...
FHP S2: E43 - Why Every Move is an Assessment
November 17, 2020 04:00 - 8 minutes - 5.94 MBEvery 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 y...
FHP S2: E42 - What's the Definition of Progress?
November 09, 2020 17:00 - 6 minutes - 4.69 MBProgress…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...
FHP S2: E41 - I'll Start Tomorrow
November 02, 2020 22:00 - 9 minutes - 6.79 MBWith 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’...
FHP S2: E40 - 4 Meal Timing Myths
October 27, 2020 03:00 - 8 minutes - 5.62 MBI 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-w...
FHP S2: E39 - The Blame Game
October 20, 2020 01:00 - 3 minutes - 2.24 MBWhether 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. ...
FHP S2: E38 - 3 Training Mistakes Beginners Make
October 12, 2020 15:00 - 6 minutes - 4.43 MBWhen 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’...
FHP S2: E37- 3 Secrets to Success
October 05, 2020 20:00 - 5 minutes - 3.97 MB3 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!
FHP S2: E36- Dooming Yourself With Doubt
September 28, 2020 21:00 - 6 minutes - 4.17 MBDooming 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 tip...
FHP S2: E35 - SELF SABOTAGE
September 22, 2020 00:00 - 5 minutes - 3.88 MBI 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 ow...
FHP S2: E34 - The Secret To Getting Better At Something
September 14, 2020 18:00 - 6 minutes - 4.21 MBThe 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 ...
FHP S2: E33 - Improving Bodyweight Workouts
September 07, 2020 20:00 - 8 minutes - 5.85 MBWeights 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 ...
FHP S2: E32 - The Most Common Reason We Don’t Get Results
September 01, 2020 04:00 - 6 minutes - 4.5 MBLearning 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 yo...
FHP S2:E31 - 5 Tips For Implementation
August 25, 2020 03:00 - 9 minutes - 6.56 MB"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...
FHP S2:E31 - 5 Tips For Implementation
August 25, 2020 03:00 - 9 minutes - 6.56 MB"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...
FHP S2:E30 - 5 Common Training Mistakes
August 17, 2020 19:00 - 12 minutes - 8.78 MBThe video version of this episode is live on youtube!
FHP S2:E29 - 5 Tips To Maintain Your Results
August 10, 2020 22:00 - 8 minutes - 5.73 MBRealize 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!
FHP S2:E28 - Use It Or Lose It!
August 04, 2020 03:00 - 8 minutes - 5.59 MBUse 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 ou...
FHP S2:E27 - 5 Tips For Better Results Faster
July 27, 2020 03:00 - 10 minutes - 7.14 MBWe 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 ...
FHP S2:E26 - The More You Do The More You Do?!
July 21, 2020 01:00 - 4 minutes - 3.13 MBIn 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!
FHP S2:E25 - Is Cardio Key For Weight Loss?
July 13, 2020 15:00 - 6 minutes - 4.56 MBIn this episode I discuss why cardio is NOT key for weight loss! The video version of this episode is live on youtube!
FHP S2: E24 - Goal Positive
July 06, 2020 15:00 - 6 minutes - 4.77 MBIn 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!
FHP S2:E23 - Vacations - Indulge AND Stay On Track!?
June 29, 2020 15:00 - 6 minutes - 4.64 MBIn 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!
FHP S2:E22- STOP Doing More!
June 23, 2020 04:00 - 5 minutes - 3.89 MBIn 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!
FHP S2:E21- Starting To Count Macros? 5 Tips For Beginners
June 16, 2020 04:00 - 8 minutes - 5.66 MBIn 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!
FHP S2:E21- Starting To Count Macros? 5 Tips For Beginners
June 16, 2020 04:00 - 8 minutes - 5.66 MBIn 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. Learn my 3 step recipe to lose fat and keep it off without feeling miserable. Show me the three-step recipe
FHP S2:E20- DO YOU!
June 09, 2020 05:00 - 4 minutes - 3.04 MBIn 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!
FHP S2:E19 - 4 Common Beginner Workout Mistakes to AVOID
June 02, 2020 06:00 - 6 minutes - 4.73 MBIn 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!