Redefining Strength Podcast

FHP 527 - Why Your Calorie Deficit Isn't Working (Mistakes To Avoid)

Calories in vs calories out are all that matter for weight loss. Yes. This is true - Take in less energy you expend and you will lose weight on the scale. But this oversimplification may also be holding you back from seeing results. And it may be leading you to make mistakes that aren’t helping you see the true fat loss and muscle gains, aka body recomp, you truly want. It may even be why you can lose the weight but never seem able to sustain your results. Because you can’t stay in a deficit for...

FHP 526 - How To Build A Strong Core with Christina Christie

While our core gets a lot of attention because many of us want toned abs or to avoid lower back and hip pain, our core is really a foundational component of our overall health and making sure we age well. That’s why in this episode you’ll learn more about the key components of your core or your Pelvic Core Neuromuscular System, common core dysfunctions and some amazing moves and tips to help you build that core strength and stability. And I’m excited to share the expertise of Pelvic Core Physica...

FHP 525 - Why You’re Not Losing Fat (The #1 Reason)

Struggling with weight loss? Fear and misinformation about protein might be holding you back. Join me and my fabulous dietitian, Michelle, as we bust common protein myths and uncover the truth behind the significance of this essential macronutrient in achieving your health goals. We examine the impact of our food choices and discuss how carb-heavy diets and busy lifestyles can contribute to poor nutrition. Michelle shares valuable insights on the importance of consuming protein-rich foods and th...

FHP 524 - The No B.S. Approach To Getting Lean And Strong

Achieving your goals is NEVER easy. Simple and sustainable don’t mean easy. Success is hard. Really selling you on wanting to make a change right now…right!? As weird as it sounds, I think the best results happened when we are prepared to work hard. That’s why in the episode I want to talk about how to better help yourself embrace the hard as well as what you can do to see results faster. And one of my amazing trainers Kristina is going to talk about how she helps clients shift their mindsets an...

FHP 523 - All About RUNNING: Run Longer, Build Endurance, Fuel your performance

Want to level up your running game? Then this episode is for you! Join me as I chat with one of my amazing coaches and fellow endurance athlete, Pamela, about the top three strategies to enhance your running experience: easy running, fueling, and strength training. Prepare to learn how these tips will make you a more efficient, stronger, and faster runner! We dive deep into the importance of easy running, discussing how training by time and effort is more beneficial than solely focusing on pace ...

FHP 522 - Fitness Tips For Busy Moms

Do you ever feel guilty for wanting to prioritize your own needs and goals as a busy parent? What if we told you that taking care of yourself is actually essential for being there for your family? In this episode, we talk about prioritizing self-care and leading by example with advice from some of my amazing RS trainers who are also moms themselves. Learn how to create delicious family meals, add more veggies into your diet, and dial in your training for optimal results. Discover how to balance ...

FHP 521 - CELLULITE! Everything You Need To Know

Do you find yourself constantly worrying about cellulite, questioning how to reduce its appearance or even why it's considered a beauty issue? In this episode we'll explore the fascinating history of cellulite and its evolution into a perceived beauty problem. Join us for a riveting journey that reveals five secrets about cellulite, from its presence in 17th-century paintings as part of the beauty standard, to how the term became popularized in the 1960s for marketing purposes. Get ready to unco...

FHP 520 - 5 Tips To Build Muscle (At ANY AGE)

So you want to gain that lean muscle and be your strongest, fittest self… Where do you start, and how can you see the best results as fast as possible, no matter your age? In this episode, you'll learn how to build muscle efficiently at any and every age! In this episode, I'm going to go over: -3 mindset shifts you're going to need to have to gain muscle (especially if you've been in a weight loss phase recently) -5 nutritional tips to accelerate those gains (thanks, Michelle) -5 muscle-building...

FHP 519 - 5 Workout & Diet MISTAKES

Have you ever felt like nothing you've tried in the past has worked when it comes to you achieving the results you're looking for? Join me in this episode as I share my personal journey and uncover the reasons behind this struggle. Together, we'll explore five common workout and diet and how to correct them. Get ready to gain valuable insights and practical solutions from my amazing team of dietitians who will share their perspectives. I'll also reveal a significant mistake I personally made, wh...

FHP 518 - 5 Excuses Sabotaging Your Results with Lauren Tickner

There is always a reason not to do something. But there is also a way to address any excuse we have and manage it to move forward. In this episode of the Fitness Hacks Podcast, you’ll learn: How to focus on small changes while embracing the learning process What it takes to overcome your excuses and hold yourself accountable even on days you don’t feel like showing up thanks to the amazing Lauren Tickner and her tips. How to hold yourself accountable with this 15-day challenge Why cutting out th...

FHP 517 - Should You Set Goals? Purpose, Priorities, and Better Results With Shana Verstegen

There's no shortage of reasons to avoid taking action. It's all too easy to let our healthy habits fall by the wayside when they lack a clear purpose. In this episode, we'll look at how to: Conquer those excuses, set objectives and prioritize your needs for maximum impact, and motivate everyone around you to reach for greatness as well! Here's what we'll cover: - The power of taking any positive step, no matter how small - Shana Verstegen, a World Champion lumberjack athlete, offers advice on pi...

FHP 516 - Debunking Exercise And Diet Myths

When it comes to fitness and nutrition, there are so many different viewpoints and opinions out there. With so much conflicting information, it can be hard to separate fact from fiction. In this episode, we're going to debunk some of the most common myths that I've seen floating around the industry. From dietary misconceptions to training myths that hold people back from seeing results, we're going to set the record straight. We'll start by exploring the mindset that creates an environment for m...

FHP 515 - How to Lose Fat AND Gain Muscle at the Same Time (Body Recomposition) With Christie Besu

Looking to lose fat and gain muscle at the same time? In this episode, we're sharing 5 tips to help you achieve body recomposition and eat according to your needs and goals. First, we'll cover how to determine if you need a calorie surplus or a calorie deficit if you want to lose fat and gain muscle. Then, we'll share three key words that sum up what it takes to see results. Next, we're joined by Cristie, CEO of Eat Me Guilt Free, who shares how you can enjoy the foods you love and see empowerme...

FHP 514 - 5 Tips To Boost Your Metabolism and Optimizing Your Sleep With Dr. Amy Bender

Slow Metabolism? Struggling with your sleep? In this episode, we'll dive into your metabolism and discuss how we can keep it healthy as we age. Many of us believe that our metabolism slows down as we get older and that we're doomed to gain weight, but there's a lot we can do to control it. We can even reverse metabolic adaptations through our previous dieting practices and increase our metabolic rate at any age. In this episode, we'll cover five tips to boost your metabolism and optimize your sl...

FHP 513 - 5 Reasons You're Not Losing Weight

Are you feeling frustrated by your lack of weight loss results? Don't worry, you're not alone. In this episode, we'll be diving into the top five reasons why you may not be seeing the progress you want. We'll cover why seeking rapid weight loss can actually hinder your success, how to break through a plateau with tips from the Lead Redefining Strength Registered Dietitian Michelle, an amazing workout design to build muscle and boost your metabolism, why eating clean may not be the solution you n...

FHP 512 - Exploring the Power of Mobility and Movement with Dr. Jen Hosler

In this episode, we're diving into 5 essential strategies for maintaining optimal mobility and movement throughout your life, regardless of age. We'll cover... 1. Debunking the myth of "bad exercises" and embracing a variety of movements 2. Understanding the "Jenga" analogy for your body and learning how to rebuild movement patterns after injury with expert advice from Dr. Jen Hosler, a renowned physical therapist and mobility specialist 3. Discovering 8 crucial vitamins and minerals for enhance...

FHP 511 - Seeing Abs, Pull Up Tips and Building Body Confidence With Dr. Charlotte Markey

In this episode: The process is never over…you are never done! Then I’m excited to share an interview I did with Dr. Charlotte Markey about tips to improve our body image and even inspire our children to love themselves I also want to talk about “getting abs” - what it actually takes to achieve this level of leanness for the first time as well as diet and workout tips to help you start working toward this goal. Then I’ll share the best way to make a dietary change TODAY And last but not least, I...

FHP 510 - Should You EAT MORE to Lose Weight? Are Greens Powders Worth it?

Should You EAT MORE to Lose Weight? Are Greens Powders Worth it? In this episode... I’ll discuss why results aren’t just about working hard and 4 tips to help your hard work pay off. Michelle and I will dive into the science behind why you may need to EAT MORE to lose fat We'll talk about getting in those greens - using a greens powder to boost that micronutrient intake. Why you may want to use INTERVALS over counting reps at times And why you need to stop avoiding those moves that frustrate and...

FHP 509 - Can You Lose Body Fat From Specific Body Parts? Living Boldly with Kelsea Hellyar

In today's episode... - I want to talk about sacrifice and why it’s needed to reach any goal - I’m excited to then share an interview I did with Kelsea from Constantly Varied Gear to talk about living boldly and loving the journey -I’ll also share my favorite macro hack for quickly being able to hit your macros with go-to meals you can tweak as you need -Can you lose body fat from specific body parts? We'll cover stubborn fat, such as the menopause belly, and spot reduction and some of the scien...

FHP 508 - 3 Nutrition Myths (Debunked), Meal Timing, Unilateral Modifications

3 Nutrition Myths (Debunked), Meal Timing, Unilateral Modifications In This Episode: I’ll talk about why now IS the right time to start Michelle and I will go over healing our relationship with food and helping future generations I’ll debunk 3 meal timing myths Say why being “good all week” isn’t yielding the results you want… And then I’ll share a great way to get in unilateral work when you can’t do a full single leg variation

FHP 507 - 3 Perimenopause Training Tips and Aging Well with Hayley Hollander

In this episode, I’m going to go over why you need to care about it NOW. I interviewed with Hayley Hollander on aging well and training tips for menopause and perimenopause. We’ll talk about heavy vs light weights - which is better? I’ll share a meal prep hack and a great bodyweight movement to combat the effects of sitting.

FHP 506 - Why is Change So Hard? Alcohol, Holidays and Cardio!

In this episode: We’ll chat about unlearning and why change is so hard Michelle will share why you are NOT what you eat I’ll go over the holiday balance and including foods you love Then I’ll touch on ALCOHOL and the impact it can have And finally I’ll share how you can get more out of your cardio with this tip!

FHP 505 - Should Women Take Creatine? Perimenopause and more

In today’s episode: We’re going to chat about fault vs responsibility Let’s talk about managing the symptoms of peri-menopause Creatine - Ladies, it may be what you need… Activating those glutes and this tweak to common mini band moves And haters gonna hate - loving your body

FHP 504 - Being Wrong is RIGHT | Pyramid of Protein prioritization

In this episode of The Fitness Hacks Podcast we'll cover... 00:00 - Welcome to the Fitness Hacks Podcast 00:42 - Being wrong is right. Embrace being wrong! 03:16 - The Protein Pyramid of Priorities 19:42 - This macro hack to enjoy a sweet treat 22:36 - A fast fix for lunges and Knee Pain 24:15 - And what’s the difference - Compound sets vs supersets

FHP 503 - Macro Hacks, Changing Diet Habits and Maximizing Squats

In this episode of the Fitness Hacks Podcast... 00:00 - Introduction 00:35 - Quality Over Quantity 04:00 - Dietitian Corner - Behavioral Changes 16:44 - Macro Hacks - Healthy Swaps 21:45 - Fast Fix - Wrist Pain and Push Ups 23:31 - Maximizing Movements- Squat form

FHP 502 - Are Fad Diets Addicting? | Are BCAAs Worth it?

In this week's episode... I’ll discuss breaking those annoying patterns of sabotage I’ll chat with Michelle about how fad diets can be addicting I’ll give you the low down on BCAAs and why, when and how to use them I’ll share a delicious, plant-based, granola recipe everyone will love I’ll help you improve your prehab with this simple shift in focus And I’ll help you maximize this oh so important movement pattern!

FHP 501 - Better Results Faster

Hey Guys it’s Cori from Redefining Strength! In this new season of The Fitness Hacks Podcast I’m going to be bringing you all new segments. In this episode we’ll cover... 1) 3 tips for kickstarting the new year, 2) Get some amazing goal setting advice from my lead dietitian Michelle, 3) Discuss 3 Key Macro Hacks 4) Go over a delicious one pan chicken recipe 5) Talk about an amazing training technique and then talk about dealing with hate as you work toward your goals....

Special Fitness Hacks Podcast Announcement!

FHP 452 - The Self Control Gas Tank

As we go into a New Year, we may be motivated to make some changes - to reach new goals. But all too often, only a few weeks into the New Year and new habits, we find ourselves completely unmotivated and lacking the “willpower” to maintain some of the habits we’ve created. Are we just doomed to fail? Do we just not have the self control or discipline that others have? Or are we just approaching changes the wrong way? I think it is key we realize one big thing and then implement these 4 tips to h...

FHP 451 - 5 Cold Hard Facts About Losing Weight (AND KEEPING IT OFF!)

If you want to lose weight and keep it off for good, you’ve got to face some cold hard facts… As much as we like to just get excited about a new goal when we are motivated and even tell ourselves that it will be “easy,” to help ourselves embrace the change, this actually sabotages our long-term success. Because there will be challenges. And the more we can prepare for them, the better off we will be! #1: You get good at, and used to, what you consistently do. Results come not from what we do eve...