Redefining Strength Podcast

FHP 311 - Progressions are EARNED!

Progressions 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 during ab ...

FHP 310 Self Control Vs. Habits

Motivation 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 you can cr...

FHP 309 - Shift Before You Drift

One 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 as… Shift...

FHP 308 - Expectations Can Make Or Break Your Success

When 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 expecta...

FHP 307 - Three Misunderstood Nutrition Terms

With 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 sustainab...

FHP 306 - Three Keys For Faster Fat Loss

As 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? You look...

FHP 305 - Results Aren't Happening Fast Enough! HELP!

Results 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 stupid consid...

FHP 304 - Don't be a Bug!

The 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 zappers...

FHP 303 - Pobody's Nerfect

EVERYONE 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 change. And ...

FHP 302 - Is Rest Overrated?

Movement 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 weaknes...

FHP 301 - New Year, Same You?

While 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” self. So I ...

FHP S2: E48 - Surviving 2020 - My 5 Big 2020 Takeaways

This 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? Comment be...

FHP S2: E47 - Sacrifice and Obsession

With 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 consistency ...

FHP S2: E46 - I'm too OLD!

"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. Not our age. Tho...

FHP S2: E45 - Validating Our Own EXCUSES

Change 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 experiment to ga...

FHP S2: E44 - Surviving The Holidays!

Something 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....

FHP S2: E43 - Why Every Move is an Assessment

Every 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 your exercise...

FHP S2: E42 - What's the Definition of Progress?

Progress…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 this comes fr...

FHP S2: E41 - I'll Start Tomorrow

With 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’t the righ...

FHP S2: E40 - 4 Meal Timing Myths

I 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-workout....

FHP S2: E39 - The Blame Game

Whether 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. When we blame ...

FHP S2: E38 - 3 Training Mistakes Beginners Make

When 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’s why I ...

FHP S2: E37- 3 Secrets to Success

3 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.

FHP S2: E36- Dooming Yourself With Doubt

Dooming 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 tips to help you ...

FHP S2: E35 - SELF SABOTAGE

I 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 own resul...

FHP S2: E34 - The Secret To Getting Better At Something

The 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 to improve. ...

FHP S2: E33 - Improving Bodyweight Workouts

Weights 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 Tweak Your W...

FHP S2: E32 - The Most Common Reason We Don’t Get Results

Learning 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 you can actual...

FHP S2:E31 - 5 Tips For Implementation

"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 will work ...

FHP S2:E30 - 5 Common Training Mistakes