Redefining Strength Fitness Hacks

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

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

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

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

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

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

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

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

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

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

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

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

Unrealistic expectations can lead to frustration and emotional sabotage!While we can set goals, we cannot control the exact rate of progress. Instead, focus on controllable actions such as diet, exercise, and sleep routines to help drive success. By setting realistic expectations based on actions within our control, we can build momentum and ultimately achieve our desired outcomes.The video version of this episode is live on youtube!

The changes we least want to make are the ones we need the most.And often we already know the answer to the question of “What diet changes do I need to make to see results?”…we just need to be REMINDED of what to do. We need to be reminded to take our ego out of the equation and go back to basics. Any eating We need to be reminded to Suck It Up Buttercup and do the hard habits that lead to results. That's why I'm going to start by telling you the change you need to make the most but will most want to avoid, and probably have even listed out tons reasons not to do like…It's restrictiveI don't want to be obsessiveIt's too time consumingIt's too hardI can't because I cook freshI can't because I eat out and travelI can't because I have a familyI can't because…You can probably come up with 100s of reasons why you don't need to do this and shouldn't have to…But guess what?All of those reasons haven't moved you forward toward your goals. They've held you back from making the change you need the most to see your hard work in the gym and your “healthy” diet paying off in the fat loss and muscle gains you want…Let's look at 4 diet changes that will FIX 93% of your problemsThe video version of this episode is live on youtube!

This Redefining Strength Podcast episode focuses on the importance of silencing the inner critic to succeed in health and fitness journeys. The conversation covers practical strategies for recognizing and managing self-critical thoughts, such as treating oneself with the same kindness as a friend, identifying patterns of negative thinking, and using self-compassion mantras. The episode aims to help individuals shift their perspective, embrace their progress, and maintain motivation by fostering a more compassionate and constructive inner dialogue.The video version of this episode is live on youtube!

You want to burn fat while building muscle? Great! Here are 7 steps to adjust your diet and workouts to focus on body recomposition…Yes, you can achieve changes in both your muscle mass and fat mass at the same time. And this ideally should be where your focus is if you want to look and feel your best.But this is a slow process. So stop searching for a fad diet or quick fix. The video version of this episode is live on youtube!

Struggling with failure? You're not alone! This episode breaks down why failure isn't the opposite of success—it's part of the journey. Learn how to shift your mindset, recognize roadblocks you may be creating, and turn setbacks into learning opportunities that push you forward.The video version of this episode is live on youtube!

Don't fight your lazy—use it to your advantage! Lean into that creature of habit to learn and develop new, sustainable habits!The video version of this episode is live on youtube!

I wanted to lose fat and get ab definition for the longest time and struggled hard. I blamed it on willpower. My love of food. My genetics. But I realized it was a really lack of experience in understanding in how fat loss works. That's why I want to share 10 years of fat loss advice in under 10 minutes!The video version of this episode is live on youtube!

Struggling to build lasting habits?Think of habits as rocks on a field—The Habit Rock Pile-some big, some small. If you overload yourself, you'll never make it across to the finish line. Learn how to stack habits in the right way for long-term success!The video version of this episode is live on youtube!

Weights are not the only way to progress your workouts and build strength and muscle.And the more advanced an exerciser you are, the more you have to even turn to other forms of progression in our workouts to keep seeing results.These tips are helpful too when training at home or traveling to help you create that challenge to build.So whether you're finding yourself stuck at the loads you're currently using, don't have heavier weights available or simply need to challenge yourself through the same but different, these 10 forms of progression will help.The video version of this episode is live on youtube!

We are what we repeatedly do. If we want to reach our goals, we need to implement new habits daily.But creating new habits isn't as simple as learning something new. It's first becoming CONSCIOUS of daily habits we're doing that are so comfortable we don't even realize we are doing them to unlearn AS we also learn the new routines.This process is hard and it's why so often we don't make the changes we need or stick with the new habits for long.That's why I want to share 15 habit hacks I wish I'd learned sooner that have helped me now see fabulous and lasting results while continuing to grow and improve!The video version of this episode is live on youtube!

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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