The 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 nearby to a g...
May 16, 2022•11 min•Season 4Ep. 20
Struggling 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.
May 09, 2022•10 min•Season 4Ep. 19
I 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 building and w...
May 02, 2022•10 min•Season 4Ep. 18
Some fun questions to learn everything you want to know about Cori of Redefining Strength
Apr 25, 2022•28 min•Season 4Ep. 17
I 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, life invo...
Apr 19, 2022•9 min•Season 4Ep. 16
I 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 I also d...
Apr 12, 2022•11 min•Season 4Ep. 15
Do 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…
Apr 04, 2022•9 min•Season 4Ep. 14
We 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 know if we have...
Mar 29, 2022•8 min•Season 4Ep. 13
Guess 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 this sounds, so...
Mar 22, 2022•8 min•Season 4Ep. 12
So it’s interesting the words that illicit not so favorable responses from people. Like beginner for instance. No one wants to be called a beginner, which I find amusing as I always want to own up to being a beginner at something. It means I have an excuse to suck at it. Honestly I try to act like a beginner in most things because I feel I can always master something more or better. But beginner is a word I’ve found many see as an insult. And oddly enough, accountability is a word just like that...
Mar 14, 2022•10 min•Season 4Ep. 11
There is one thing I think really is what success boils down to and I want to share why I think this… It actually came off of seeing a variety of responses to posts over the last week and thinking about the commonality in some of the responses across topics. It’s always interesting to see how people interpret the videos and tips you put out. I find it especially interesting the range of responses I get - from victims to victors. The victors always pat themselves on the back for making changes. F...
Mar 08, 2022•9 min•Season 4Ep. 10
I’m telling you this as an incredibly stubborn, at times very pigheaded, person that definitely likes to learn by doing…and failing. However, over time, as much as I value those learning experiences, I’ve come to realize it’s ok to want a little “cheat code” to get better results faster and skip over the mess. There will be plenty of ups and downs along the way even having that guide. Honestly, I’ve begun to really question my previous beliefs about starting from scratch and having to make the m...
Mar 01, 2022•8 min•Season 4Ep. 9
PODCAST: Struggling With Your Age? These 5 Tips Will Help I’ll admit, there is nothing I hate more than when someone asks my age on a photo…because I know their goal is to give themselves as an excuse as to why they can’t look that way. They’ll say no they’re just curious or whatever, but I know…because I’ve done it myself. And I get it. There are new challenges we face as we get older. Changes we have to make. But these changes don’t have to limit us. They just require us to shift how we are do...
Feb 21, 2022•12 min•Season 4Ep. 8
Often when we talk about creating a lifestyle with our diet, we act like we’re going to do one thing for the rest of our life. Which is interesting because we don’t just do exactly the same workouts forever. Heck, if you look at your current lifestyle it probably isn’t exactly the same as it was just even last season. I know personally my schedule and even activity level slightly shifts from Summer to Winter. So if our lifestyle is constantly adjusting and flowing, even due to family obligations...
Feb 15, 2022•10 min•Season 4Ep. 7
So often we are our own worst enemies. Not intentionally but we are. We’ve all been guilty of this…fighting the process. We start a program but we keep trying to do things we’ve always done. We keep fighting against the new changes. We find reasons NOT to do them or to keep doing some of the “safe” things we’ve always done. Why? I’ve asked myself this multiple times. Why do I struggle to embrace certain changes more than others? Why, even when we’ve invested time and energy and money into someth...
Feb 08, 2022•9 min•Season 4Ep. 6
It’s a Monday. A new month. A New Year. We tell ourselves we’re “starting over” yet again. But we aren’t starting over. We’re just moving forward. Life doesn’t stop. Doesn’t pause…unless you’re dead…. Everything we’ve done prior is still there and still impacts our current situation. Starting over hints at a clean slate. But that isn’t the case. I mention this because so often we sort of dig ourselves a deeper hole over a weekend or a week or an extended prior of time because of plans to “start ...
Feb 01, 2022•10 min•Season 4Ep. 5
What drives us to make a change? Pain. Pain is an incredibly powerful motivator. And by pain I mean also often FEAR. It’s an odd thing, but we humans are truly more driven by pain than by gain. We may want a specific outcome, a specific positive… But we are most likely to actually make a change toward that goal when there is pain not just something to be gained. The idea of a six pack, the idea of millions of dollars, the idea of running a PR…well…as weird as it sounds…they aren’t really powerfu...
Jan 25, 2022•10 min•Season 4Ep. 4
Did the chicken or the egg come first? The question really is…does it ultimately matter? This thought occurred to me because of the cycle I see often going on when it comes to being frustrated by a lack of results from our hard work… Being brutally honest, often we’ve created our current situation, one we don’t like, because of improper dieting and workout practices. You can try to say you’ve worked hard, eaten clean, whatever you want. But honestly, sometimes doing even too much of a good thing...
Jan 17, 2022•5 min•Season 4Ep. 3
If you want to reach the highest level, you need to be obsessed. Obsession really just means you’re willing to do what others won’t even when you don’t want to. And yea sure, there is a dark side to obsession…honestly, like most things in life, there is a downside to them. But I truly do believe we feared being called “obsessed” for our actions when those that would call us that are always people BELOW us…not those that have achieved more. Didn’t know you were going to get even more attitude in ...
Jan 11, 2022•8 min•Season 4Ep. 2
So often the easy decision is just repeating the same habits and routines and patterns that haven’t moved us forward. If we’re feeling challenged and uncomfortable often that means we are on the right track. That we are doing what we need to do. If you’ve encountered times recently where you’ve wanted to give up… DON’T! Remind yourself of these things as you move into 2022 and plan to rock those results and move forward in ANY area of your life…
Jan 04, 2022•11 min•Season 4Ep. 1
New Year, Same old you Well I’m about to give you a dose of reality. It’s a new year…but it’s still the same old YOU. So often I know we go in feeling like everything is just going to change because it’s this magical new year. And then…well…nothing does. Because we are still us. We’re still looking at the same thing from the same angle. We’re still expecting dramatic results while often falling back into the same old habits we repeat each year… It’s a cycle I’ve seen happen time and time again…i...
Dec 28, 2021•9 min•Season 3Ep. 51
I HATE Goal Setting I’ve honestly never been a huge fan of traditional goal setting as I feel like it can make us very rigid in our thinking. And the second we feel like we won’t hit a goal, we stop trying. Or we realize halfway through our goals aren’t…well, aren’t what we really need or want to accomplish so we give up on doing anything. Or we then don’t hold ourselves accountable toward the goals we should actually be working toward. I remember one year Ryan and I said we would make a new cou...
Dec 21, 2021•11 min•Season 3Ep. 50
The definition of insanity is doing the same thing over and over again and expecting a different result.” We all nod in agreement when we hear this. We all know change requires change. Yet for some reason, all too often we keep doing more of the same. And not only repeating the same habits, but often literally trying to do MORE of them!!! So we are doing the thing that isn’t working and doing more of it, and expecting a different result…should we question our own sanity?! How does it seem so obv...
Dec 14, 2021•9 min•Season 3Ep. 49
There will ALWAYS be ups and downs. That includes cycles in our leanness. I do NOT stay one weight, one exact leanness all year around. Have the ups and downs gotten smaller over the years? YUP! But that is due to constantly learning, creating that new set point and finding a BALANCE aka focusing more on consistency. It’s from the YEARS adding up. The longer we are at the weight we want to be at, the easier it becomes to maintain. It’s why when you first lose it can feel like you gain just looki...
Dec 07, 2021•10 min•Season 3Ep. 48
We are what we tell ourselves we are. I wrote that line above and sat here for a bit really thinking on that because so much of who and what I've believed I am has changed massively over the years. And much by CHOICE. Many of you have heard me tell the story of starting my first blog and how I refused to take photos of myself or be on video. I wanted to write stuff. Not be a "person." But as I started sharing more and more and really wanting to help more people, Ryan pointed out that the only wa...
Nov 30, 2021•8 min•Season 3Ep. 47
I’ve gotten a ton of questions about eating out and traveling and sticking with your macros. It’s funny how much we LOOOOOVE to overcomplicate this situation. That’s why I wanted to chat through some strategies to help you stay on track even when you travel, especially if you’re traveling frequently for work. Because we have to remember that it isn’t necessarily perfection but that accountability and consistency that adds up. Sure, it may mean we aren’t as “perfect” as we would like, but we have...
Nov 23, 2021•12 min•Season 3Ep. 46
I don’t know about you all, but I love Ted Lasso. In the episode Ryan and I were watching last night, he talked about people underestimating him his entire life. And how he didn’t understand it, but then saw a quote by Walt Whitman “Be curious not judgmental.” After seeing that quote, he realized that everyone was judging and no one was curious and that is why they constantly underestimated him. I won’t spoil the outcome of the scene for those of you who haven’t seen it. But that whole scene I t...
Nov 16, 2021•9 min•Season 3Ep. 45
The Best Training Schedule In The History Of The World I often get asked what the best training schedule is. And I’m generally getting asked because we are worried we aren’t doing enough. We definitely have the mindset of more is better. If we aren’t spending enough time in the gym, we can’t get results. But often this mindset is what holds us back. We design for the “ideal” over designing for what is realistic for us. But the real secret to results is designing for the time we have. The BEST tr...
Nov 08, 2021•10 min•Season 3Ep. 44
I’d love to tell you there was a way to be happy 24/7. But that’s just not the reality of being human. Negative emotions are a part of life and a VALUABLE part at that. I think too often we just try to avoid or ignore them, but they are going to be there regardless. And actually often the more we “fight them” over owning up to them, the more they hold us back and drag us down. I saw a great equation that was suffering = pain x resistance And the point of it was the more we resist the negative em...
Nov 02, 2021•7 min•Season 3Ep. 43
It's YOUR Choice Things in our life are going to happen. Things outside of our control. There’s no denying that. But we also have to stop blaming these events for our successes or our failures and realize that ultimately we are in control. And this is actually a good thing. Yes, it stinks accepting full control because it also means you’re responsible for your failures, BUT it also gives you the power to make a change at any time. While we can’t control everything that happens in our life, we ca...
Oct 26, 2021•8 min•Season 3Ep. 42
