FHP 606 - The Downside vs. The Upside of Health & Fitness
In this episode we'll look at how every upside has a downside and why that might not be such a bad thing...
Jan 23, 2024•6 min•Season 6Ep. 6
Redefining Strength Podcast
You train hard. You try to eat well. You stay disciplined. And yet progress slows. Energy drops. Fat loss stalls.
The Redefining Strength Podcast is for women who work hard on their health… but still feel like their body isn’t responding the way it used to.
Hosted by Cori Lefkowith, founder of Redefining Strength, this show helps you understand what’s actually happening inside your body — and what to do about it.
Cori is the creator of the STRONG System, used by over 10,000 women around the world to transform their bodies and build results that last.
Through real coaching insights and conversations with leading experts in women’s health, metabolism, and behavior change...each episode breaks down the science in a way that actually applies to real life.
Because the answer isn’t working harder. It’s learning how to work smarter so your effort finally creates the strength, energy, and confidence you’ve been chasing.
If you’re ready to stop starting over and start building a body you can count on, this podcast will help you get there.
Last refreshed: ⓘ
Follow this podcast in the Metacast mobile app to refresh it and see new episodes.
Podcasts are better in Metacast mobile app
Don't just listen to podcasts. Learn from them with transcripts, summaries, and chapters for every episode. Skim, search, and bookmark insights. Learn more
Episodes
FHP 605 - 5 Metabolic Boosting Protocols
In this episode we're going to look at 5 metabolic boosting protocols and how to optimize them for the best results.
Jan 18, 2024•34 min•Season 6Ep. 5
FHP 604 - The Best Workouts For Fat Loss - Strength vs Cardio
In this episode we'll take a look at how strength training and cardio impact fat loss!
Jan 16, 2024•13 min•Season 6Ep. 4
FHP 603 - Happy National Quitter's Day!
Ever found yourself part of the crowd that drops their New Year's resolutions like hot potatoes come mid January? You're not alone. Today is national quitter's day. Don't become a statistic 😉
Jan 12, 2024•21 min•Season 6Ep. 3
FHP 602 - The Real Secret To Success
In this episode we'll look at the real "secret" to success. We need to create an ongoing process that can be your most reliable compass in navigating the path to your results
Jan 11, 2024•14 min•Season 6Ep. 2
FHP 601- New Year, Old Me
In this episode we'll discuss starting a new year and how perception is reality!
Jan 09, 2024•6 min•Season 6Ep. 1
FHP 551 - Fast Fixes And The Cost Of Getting Lean
Unpopular opinion to voice…. Success is struggle. And with everything we achieve, there is a cost or sacrifice. A downside to an upside. And the more we try to run from this, the more we search for a quick fix, the less likely we are to truly achieve the results we want. That’s why in this episode I want to dive into the cost of fast fixes and what it truly takes to get lean.
Dec 28, 2023•40 min•Season 5Ep. 51
FHP 550 - Should You Eat Before Bed? Breaking Down Bad Habits
There are certain habits, like late night snacking, that we’d ideally like to stop doing. While not necessarily bad…they aren’t serving us or helping us get the results we want. That’s why in this episode I want to go over how to change those habits to help you see better results faster. Michelle is going to dive into late night snacking specifically and why and when it can hinder how progress and how to break that habit! I’ll also go over why the weekends so often sabotage us as well as workout...
Dec 26, 2023•36 min•Season 5Ep. 50
FHP 549 - Don't Let AGE Define You
Too often we let our age dictate what we can and can’t do. What we are SUPPOSED to do. But our age doesn’t define us. We define how we get older. Because we can’t stop that number from changing. But we can adjust our lifestyle to lead our healthiest, happiest lives at any and every age.
Dec 14, 2023•41 min•Season 5Ep. 49
FHP 548 - Why 90% of People In The Gym Won't See Results (I'll Wait)
What are you waiting for? There is no right time… No perfect moment to start something. Honestly the right time to start something is when it feels like nothing is going the way it should. Because these hard times are often the times we need to learn to handle if we want to create lasting changes, but the times we never learn how to navigate as we always only seek to make changes during times that are ideal. That’s why in this episode I want to break down the importance of starting now and tips ...
Dec 12, 2023•33 min•Season 5Ep. 48
FHP 547 - Cardio For Fat Loss - Yay Or Nay?
I talk a lot about strength work for body recomp and fat loss. Because muscle is metabolic magic. It truly stokes our metabolic fire. More muscle means more calories burned at rest, which means better fat loss results. And us looking leaner as we do lose. BUT…. Cardio has its place. And many even enjoy it…even though I think you’re weird. That’s why I want to talk about how cardio can help you achieve amazing body recomposition and talk about other key components to see better fat loss results!...
Nov 28, 2023•39 min•Season 5Ep. 47
FHP 546 - The No Excuses Way To Results
There are always a bazillion and one valid reasons NOT to make a change…not to do something. No time is ever the right time. Because often our excuses stem from our priorities and what we value and have always done. But there is also always a way to make a change and meet ourselves where we are at to move forward. We just have to choose to see the OPPORTUNITIES there.
Nov 21, 2023•48 min•Season 5Ep. 46
FHP 545 - Menopause - "The Big Change"
Life is about constant exploration. About constant growth. About constantly challenging ourselves to learn and improve. We should always be setting goals - whether they are performance, lifestyle, monetary, aesthetic… And we should always be CHANGING to reach them. Our identity is more fluid than we realize and at some point, we almost start fearing changes to it over seeking to explore it. And when we do, our lifestyle also stops evolving, which can keep us stuck repeating the same habits that ...
Nov 14, 2023•38 min•Season 5Ep. 45
FHP 544 - STOP Sabotaging Your Results - Create Lasting Habits
Creating new habits is HARD. And just when you think you’ve got an old pattern or habit broken and a new routine… Life does something that makes the old habit pop up and rear its ugly head! But in this episode you’ll learn how to create those lasting changes. Michelle will share how to get those new healthy behaviors to really stick and I’ll discuss some helpful mindset shifts and even a quick workout option so you always have a back up plan in place! 00:00 - intro 01:10 - Strong Systems 04:50 -...
Nov 09, 2023•34 min•Season 5Ep. 44
FHP 543 - THIS Is Killing Your Metabolism...
Muscle stokes our metabolic fire. Often if we just focused on building muscle, we would ultimately be leaner and see fat loss results faster. Yet so often our previous dieting practices have already sabotaged our metabolic health. The good thing is our metabolism isn’t just broken. BUT often there are a couple of key things we’ve done to kill our metabolism in the first place… Things we have to reverse that I’m going to go over here. And I’m excited to have on RS Coach Rachel to discuss how to e...
Oct 31, 2023•43 min•Season 5Ep. 43
FHP 542 - STOP The Extreme Diets And Workouts To Lose Weight
Stop the extremes. Stop the restriction. Stop pushing yourself to the point you want to give up constantly. Instead embrace finding your balance and realize why some changes are more of a struggle. Start to listen to what your body and mind are telling you and what is realistic for your lifestyle! In this episode of the Fitness Hacks Podcast, Michelle is going to go over how you can start to learn to eat more intuitively while focusing on a specific goal and I’ll share both more nutrition and wo...
Oct 23, 2023•32 min•Season 5Ep. 42
FHP 541 - Define How You Age
You can’t stop getting older. But you can DEFINE HOW YOU AGE. Our body will change. Our needs and goals will evolve. But getting older doesn’t have to mean decline. We can lead our healthiest, happiest lives at any and every age as long as we embrace evolution to meet ourselves where we are at. And often the fact that we just ACCEPT certain things happening is what truly makes us get older faster. That’s why in this episode I want to go over key mindset, workout and nutrition tips, thanks Michel...
Oct 17, 2023•27 min•Season 5Ep. 41
FHP 540 - 5 Diet and Exercise Myths
There are lots of different opinions and perspectives out there. And while I think this is a good thing, it can also lead to us creating beliefs and habits that don’t serve us. That’s why in this episode I’m excited to chat with RS coach Cathy about some common diet and exercise myths she sees holding people back and even why there is no perfect workout or diet plan out there! 00:00 - Intro 00:42 - The "Perfect" Plan 02:18 - 5 Diet and Exercise Myths 29:40 - Your Magic Macros 35:38 - Workout Des...
Oct 10, 2023•44 min
FHP 539 - Why Is Nothing Working?!
Sometimes it feels like nothing is working! No matter how hard we try, we stay stuck in the same spot, asking ourselves, "Why is nothing working?!" A lot of the time, what it takes is going back to those boring basics. As much as it's tempting to search for a magic pill, as much as it's tempting to think we'll set a goal and that motivation will drive us... If we don't take action the right way, we won't progress, and we'll be stuck thinking, "WHY IS NOTHING WORKING?!" That's why in this episode...
Oct 03, 2023•46 min•Season 3Ep. 39
FHP 538 - You're Sabotaging Your Own Success...Here's How
We are often our own worst enemy. And it comes back to the fact that whether we believe we can or we can’t we’re right. How we perceive things, dictates our actions - whether we see things as obstacles or opportunities is our choice. That’s why I wanted to discuss some common ways we sabotage ourselves, including what I call our “Selfless Sabotage.” One of my fabulous coaches Andrea will provide some great tips to help us even learn to be a bit SELFISH! But first I want to talk about how you may...
Sep 26, 2023•39 min•Season 5Ep. 38
FHP 537 - Why 1% Tweaks Can Lead To BIG Results
So often when we want to see a better result, we feel like we need to make these massive changes. When often it is 1% tweaks, slight shifts in perspective that add up. That’s why I’m excited to share some amazing meal prep and workout hacks you can implement this week without really making any massive changes to what you’re currently doing. And the meal prep hacks from Michelle can help you not only get more micronutrient value from your food but even make meal prep easier and your meals more fu...
Sep 19, 2023•32 min•Season 5Ep. 37
FHP 536 - Postpartum Fitness - What You Need To Know
Are you a new mom juggling baby care and fitness goals? In this episode, I'm joined by my fabulous trainer Rachel, a new mom, who shares her real-life experiences and strategies to balance motherhood and personal fitness. In this candid conversation, we uncover the often-unspoken realities of being a new parent, discussing the importance of setting realistic fitness goals, embracing constant life changes, and building a healthy lifestyle that includes the whole family. Rachel discusses how she f...
Sep 10, 2023•39 min•Season 5Ep. 36
FHP 535 - Is it Healthy? Busting Food Labels
Many healthy terms and habits have evolved over time. Keto now is not what keto originally was. Tabata now refers to so many variations of intervals it didn’t originally stand for. And I don’t think the evolution of terms is a bad thing. HOWEVER, these healthy terms can become distorted and misused to market things to us that actually sabotage our results. We can also stop seeing the NUANCE in things which makes us demonize foods or training methods that may actually benefit us. That’s why I wan...
Sep 05, 2023•48 min•Season 5Ep. 35
FHP 534 - Challenging 'Healthy' Habits and The Truth About Net Carbs
We all want to get away with whatever we can. What I mean by this is…if something seems like a short cut or a way around what we “should” be doing, we are going to take it. That’s why I wanted to discuss some supposedly “healthy” habits we include in our diet and workout routines and why they may be sabotaging our results. And one of the biggest issues Michelle and I have seen recently is the habit of tracking just net carbs. Michelle will go over why this can sabotage your weight loss success a...
Aug 26, 2023•29 min•Season 5Ep. 34
FHP 533 - Fad Diets - How Dangerous Are They?
Fad diets promise a quick fix or easy solution, but not only do they not lead to LASTING results they could also even be bad for your health and KILL you. I’m not trying to scare you or be overly dramatic. But some of the fad diets popping up on social media recently have been incredibly dangerous. That’s why Michelle wants to share 5 popular fad diets that can have serious consequences to your overall health while NOT leading to the lasting weight loss results you want. And I’ll share other tip...
Aug 22, 2023•38 min•Season 5Ep. 33
FHP 532- How To Manage Stress (And How it's Sabotaging Your Results)
How to manage stress... When we want to lose weight, gain muscle, achieve amazing body recomposition or even improve our health, we turn to the things that are often easiest to adjust…. Our workouts and our diet. It’s harder to address things like SLEEP or STRESS so we often focus first on those other two things. And often through changes to our diet and workouts, we CAN improve our stress levels and sleep. In this episode we're going to cover how to manage stress. We'll look at stress and nutri...
Aug 15, 2023•47 min•Season 5Ep. 32
FHP 531 - The Biggest Fat Loss Mistakes (Nutrition + Workout)
Many of us desperately want to get off the dieting roller coaster and each new program we begin we have the hopes of it being the thing. But what makes something ultimately work? And how can we avoid making the same dieting mistakes over and over again? The common mistakes, both habit and mindset, I see clients making and how to avoid them are exactly what we’ll go over in this episode. And Michelle will share some amazing tips about avoiding common mistakes when it comes to creating that calori...
Aug 08, 2023•42 min•Season 5Ep. 31
FHP 530 - The Dose Makes The Poison
Are you tirelessly chasing perfection and often falling short? We've been there, and we're here to help! In our latest episode, we shed light on the importance of balance and sustainability in our lifestyle. The pursuit of perfection can be detrimental to your long-term success, and we're here to tell you why the 80-20 rule may be your key to sustained triumph. We'll also explain the concept of the 'stress bucket' and why overloading it can lead to plan abandonment. The nutrition and supplement ...
Aug 01, 2023•52 min•Season 5Ep. 30
FHP 529 - Managing Menopause (Hormones, Nutrition, Workouts and More)
Let’s talk about MENOPAUSE. Sorry ladies, you can’t avoid it. And for some, the hormonal changes will hit harder than others. But I want to discuss strategies and tips and even some helpful mindsets to implement to help you navigate the hormonal changes. Because we don’t want to deny the struggles that can occur but we also don’t want them to dictate what we can achieve. While they will impact how we want to fuel and train, there is so much within our power to control and work around. That’s why...
Jul 25, 2023•47 min•Season 5Ep. 29
FHP 528 - Optimize Your Workouts and Nutrition for Better Health
We also want to better understand what is going on with our body. And getting an official diagnosis can help. Labels can help us then assess what we need. We just have to make sure we don’t let our “labels” become an excuse but truly do focus on controlling what we can control. That’s why in this episode I want to talk about meeting yourself where you are at and even managing some common labels, like Adrenal Fatigue, that you may find yourself suddenly having to address. Michelle will share some...
Jul 18, 2023•38 min•Season 5Ep. 28
Hosted on Buzzsprout
For the best experience, listen in Metacast app for iOS or Android