Redefining Strength Fitness Hacks

If you're a driven, disciplined, all-or-nothing person… this episode might sting a little.Because the truth is, the same “go all in” mindset that helps you succeed in other areas of life is often the exact reason your fitness progress keeps stalling, burning out, and restarting.In this episode, we break down why perfection feels like commitment — but actually destroys consistency.You'll learn:Why rigid rules and “perfect weeks” make progress fragileHow the all-or-nothing mindset turns small slips into total restartsWhy your body doesn't care about perfect days — only what you do most oftenAnd how to use consistency as the system, with perfection as a tool (not a requirement)If you're tired of the cycle of pushing hard, burning out, and starting over — and you want results that actually compound and stick — this episode will change how you think about effort, discipline, and progress.

If you've ever felt stuck between pushing harder and feeling worse… or doing less and feeling like you're falling behind… this episode is for you.At some point, almost everyone hits this moment with their body.You get hurt. Or burned out. Or things just stop working the way they used to.And suddenly you're stuck between two bad options:Do less and feel like you're losing yourself…Or do more and keep breaking yourself.Most people bounce back and forth between those two for years. Not because they're weak...but because they don't understand the difference between pain, discomfort, and danger… or how much fear quietly controls how they train and recover.In this episode of the Redefining Strength Podcast, I'm joined by Dr. Caleb Burgess, Doctor of Physical Therapy and movement expert, to break down why “doing more” so often backfires and what to do instead if you actually want to build a body that works in real life.Together, we cover:-Why strength isn't about what you lift, but what you can actually do in your life-How fear of re-injury, fear of losing progress, and fear of losing identity sabotage recovery-The real difference between pain, discomfort, and danger-Why boring basics often build better results than “advanced” programs-How perfectionism and chasing perfect form can actually make things worse-Why “regressing to progress” is often the fastest way forward-And how to rebuild confidence, capacity, and performance without breaking yourself againIf you've ever thought:“I should be able to do more than this.”“I'm scared to push… but I'm also scared to fall behind.”“I keep ending up hurt, burned out, or stuck.”This conversation will completely change how you think about training, recovery, and long-term strength.About Dr. Caleb BurgessDr. Caleb Burgess is a Doctor of Physical Therapy and movement specialist known for his no-BS, real-world approach to mobility, rehab, and building a body that actually works in everyday life.Find him here:Instagram: https://www.instagram.com/dr.caleb.burgessYouTube: https://www.youtube.com/@dr.calebburgess

If your belly fat hasn't budged no matter how “disciplined” you are, this isn't a motivation problem it's a strategy problem.If what you were doing actually worked, you wouldn't still be fighting the same area. The problem is a predictable loop most smart, driven people fall into: Go extreme → burn out → quit → start over with a new version of the same plan.You don't lose stubborn fat by trying harder. You lose it by finally using a strategy that matches how your body actually works...one where muscle and macros are key.In this video, I'll break down the 5 Golden Rules to Lose Belly Fat, look at why belly fat is biologically more stubborn, why it's usually the last place to change, and gives you the REAL five rules that drive lasting results.

Why You Keep Starting Over (And The Habit System That Actually Works)If you keep starting over with your workouts, nutrition, or routines and you're starting to think the problem is your motivation or discipline, this episode will completely change how you think about habits.Because the truth is: willpower isn't the problem. Most people are using a habit system that doesn't match how they're wired. And when that happens, even the best plan eventually falls apart.In this episode of the Redefining Strength Podcast I sit down with Gretchen Rubin, one of the world's leading experts on habits, happiness, and human nature and the New York Times bestselling author of The Happiness Project, Better Than Before, and The Four Tendencies.Together, we'll break down:Why some people need accountability, some need freedom, some need clarity, and why forcing yourself into the wrong system keeps you stuckThe Four Tendencies framework (Upholders, Questioners, Obligers, and Rebels) and how each type should build habits differentlyWhy identity can either support your goals or secretly sabotage themThe simple One-Minute Rule that can dramatically reduce mental clutter and build momentumHow to stop blaming yourself and finally build habits that actually stickIf you've ever said:“I'm great for a few weeks and then I fall off.”“I know what to do, I just can't stay consistent.”“I feel like I'm always starting over.”This episode is for you.

Learn how to meal prep in a way that actually fits your life and helps you hit your macros without stress. Cori and Redefining Strength RD Julia Stumpf break down simple, flexible, budget-friendly, and lazy-proof strategies to make meal prep sustainable, realistic, and effective — including how to plan for eating out and stop overcomplicating nutrition.

Can you still build serious muscle, increase bone density, and lift weights in your 40s, 50s, 60s, and beyond? A neurosurgeon says YES.In this powerful episode, I sit down with neurosurgeon and spine specialist Dr. Betsy Grunch to crush the biggest myth about aging: that decline is inevitable. You might have seen Dr. Grunch recently on the Mel Robbins Show. In this episode she shares her expert perspective on why strength training is vital for long-term health, spinal support, and preventing injuries.We discuss:- The essential connection between muscle and bone density (especially for women).- How to pivot after injury and the myth that pain equals damage.- The "1% changes" you can make to protect your energy and time.- Shifting from reactive to proactive health habits.- Why rest is non-negotiable and how to set better boundaries.Dr. Grunch is truly redefining what "strong" means...it's about flexibility, consistency, and owning your journey as the CEO of your own body. Tune in for the advice you need to feel empowered at any age!Connect with Dr. Grunch on social media:  @ladyspinedoc  The video version of this episode is live on youtube!

You're training hard, but are you getting stronger? The secret to unlocking your real strength and finally breaking through plateaus isn't more weight or faster reps...it's slowing down, ditching your ego, and mastering the most important 1% fix in your life: your breath.In this powerful interview, I sit down with Dr. Jen, a physical therapist and movement expert, to redefine what "strong" actually means. We dive into the surprising truth that adaptation (modifying movements) actually makes training harder, why asking for help is a sign of true strength, and how a simple, 2-minute intentional breathing ritual can immediately reduce pain, relieve tension, and reset your core.Stop chasing quick fixes and learn how to build long-term, sustainable strength by tuning into your body.Key Takeaways:-How to really define strength...it's perseverance, not just your max lift.-Why slowing down is the "unsexiest secret" to lasting results and avoiding injury.-The truth about modification: adapting a movement to meet your body makes it more efficient, not easier.-Dr. Jen's 2-Minute Core Reset using intentional ribcage breathing.-The biggest myths in the fitness and rehab world that are holding you back.The video version of this episode is live on youtube!

Cori and Coach Michelle discuss how guilt, rather than holiday meals or missed workouts, often sabotages success by leading to a cycle of bingeing and restricting, which can result in weight gain and burnout.The video version of this episode is live on youtube!

Cori and Coach Brooke discuss the strategies to maintain and build healthy habits during the holiday season, focusing on the importance of mindset for long-term success.The video version of this episode is live on youtube!

Cori encourages listeners to embrace various forms of strength, such as the efficiency of work, the importance of asking for help, and the ability to adapt like bamboo or rise like a lotus from challenging situations. By recognizing past successes and different strengths, individuals can overcome current challenges and achieve their goals.The video version of this episode is live on youtube!

Cori and Coach Lizzie explore the concept of "good enough" as a key to achieving health and fitness goals and why there's an importance of moving away from an all-or-nothing mindset, celebrating smaller wins to build off of.The video version of this episode is live on youtube!

Cori discusses how the quest for perfection can hinder progress with health and fitness goals.The video version of this episode is live on youtube!

Cori and Coach Michelle discuss the gut-brain axis and how maintaining a healthy gut can lead to a positive feedback loop (enhancing mood and decision-making related to diet and exercise).The video version of this episode is live on youtube!

Cori and Coach Michelle discuss how fear, often associated with failure, can be a powerful motivator when embraced and understood. They emphasize the importance of recognizing emotions as signals that can guide personal development and lifestyle changes to help reach your goals.The video version of this episode is live on youtube!

Cori discusses those "three little F words" that often sabotage progress by influencing thoughts and actions, which hold us back from getting results.The video version of this episode is live on youtube!

Cori and Coach Leigh discuss the significance of facing fears and embracing discomfort as a pathway to meaningful transformation.The video version of this episode is live on youtube!

Cori explores the concept of body recomposition, addressing the common questions of whether one can lose fat and build muscle at the same time. The video version of this episode is live on youtube!

Cori and Coach Michelle discuss the connection between stress and gut health and provide tips to keep your gut healthy at all stages in life.The video version of this episode is live on youtube!

In this episode, Cori focuses on the challenges and common mistakes encountered during muscle building, especially after transitioning from a fat loss phase. Don't let these 7 mistakes hold you back!The video version of this episode is live on youtube!

Cori and Coach Meka discuss strategies for maintaining health and fitness goals during the holiday season, while still enjoying festive treats. Find your balance this holiday season, starting NOW!The video version of this episode is live on youtube!

Cori highlights the importance of evaluating the “cost” of our habits and treating them like items in a budget.Are your habits worth a penny—or a thousand dollars? And how are you choosing which ones deserve your investment?The video version of this episode is live on youtube!

This episode dives into the concept of self-care and self-love, emphasizing that it extends beyond traditional relaxation activities like just bubble baths and manicures. Cori and Coach Susa discuss the importance of prioritizing oneself through consistent self-care practices, which may include tough love. Make sure to show up for yourself EVERY DAY!The video version of this episode is live on youtube!

Cori discusses the common struggle of maintaining consistency due to life and stress, while highlighting the need to adapt habits and routines to individual lifestyles. The video version of this episode is live on youtube!

Cori and Coach Michelle discuss the common pitfalls of waiting for the "perfect time" to start a fitness journey and emphasize the significance of building habits now, before the holiday season.The video version of this episode is live on youtube!

Your top fat loss questions answered to lose fat faster at any age! The video version of this episode is live on youtube!

What's the different between "acting as if" versus "faking it till you make it"? With these 4 tips, Cori emphasizes the importance of embracing the identity of the person you aspire to become, rather than imitating habits without genuine belief or purpose. The video version of this episode is live on youtube!

Cori emphasizes that feeling awkward when adopting new habits is a sign of positive change, as it pushes individuals out of their comfort zones. By normalizing discomfort and focusing on small progress, individuals can build confidence and achieve their desired results.The video version of this episode is live on youtube!

This episode focuses on navigating food events while maintaining health and fitness goals. Cori and Coach Michelle discuss strategies to avoid social sabotage by parties and travel, emphasizing the importance of planning and setting boundaries.The video version of this episode is live on youtube!

Cori emphasizes the importance of appreciating oneself at every stage of the health and fitness journey, highlighting that true happiness and beauty come from the process of becoming who we want to be. By understanding and transforming internal dialogues, we can cultivate a sense of beauty and confidence, ultimately becoming the person we aspire to be.The video version of this episode is live on youtube!

"What if the reason nothing is working - IS YOU."This episode discusses the uncomfortable truth that habits and attitudes may be the root cause of your struggles, rather than external factors like stress or diet plans. The journey to success involves continuous self-awareness and reflection, allowing for genuine lifestyle adjustments rather than temporary fixes.The video version of this episode is live on youtube!

Even if losing weight is a main goal, don't be afraid to gain muscle!Cori explains that previous dieting practices can lead to metabolic adaptations, compounded by factors like age, lifestyle, and hormonal changes. These adaptations may cause muscle gain before fat loss, even when aiming to lose significant weight. Cori emphasizes the importance of embracing muscle gains and increasing calories to eventually create a deficit for fat loss. Be patient with the process!The video version of this episode is live on youtube!

Cori and Coach Michelle discuss the benefits of doing the minimum at times to achieve consistent results, challenging the societal norm of constant hustle. Ditch the all or nothing attitude, while working on those 1% improvements for long-term success.The video version of this episode is live on youtube!

GRIT is developed through overcoming setbacks and struggles. Cori introduces a "grit builder framework" consisting of five steps to cultivate grit and increase the inner strength we already have.The video version of this episode is live on youtube!

It's not ONLY about cardio to get results!Cori and Coach Leigh dive into the empowerment and science behind women embracing strength training. They challenge outdated societal norms, debunk myths about “getting bulky,” and highlight the health benefits of building muscle—from boosting metabolism to reducing age-related risks. With practical tips like using RPE to measure intensity, this episode encourages women to lean into discomfort, embrace their strength and train with confidence.The video version of this episode is live on youtube!

You've lost the weight...now what?!  Habits used to lose weight differ from those needed for maintenance. Learn practical strategies to sustain results for long term success.The video version of this episode is live on youtube!

Cori and Coach Michelle dive into the common excuses related to age and hormonal changes that many use to justify weight gain and health challenges. The goal is to stop blaming hormones and age, and instead, make proactive adjustments to diet and lifestyle for optimal health and fitness outcomes.The video version of this episode is live on youtube!

Inspired by Stephen Covey's "The 7 Habits of Highly Effective People", Cori emphasizes the importance of consistency over perfection with actions and mindset shifts in achieving health and fitness goals. The video version of this episode is live on youtube!

Cori discusses the concept of the "flat tire situation" in health and fitness journeys, where a single setback can lead to a spiral of negative behaviors and guilt. Discover the importance of recognizing these patterns with three tactics to help you recover more quickly from setbacks and self sabotage.The video version of this episode is live on youtube!

Go from being a lone wolf surviving to thriving with the help from your pack!Learn strategies for overcoming ego - accepting support and perspectives from others.The video version of this episode is live on youtube!

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!