Redefining Strength Fitness Hacks

In this episode we'll discuss starting a new year and how perception is reality! The video version of this episode is live on youtube!

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.The video version of this episode is live on youtube!

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 habit mistakes that often hold us back from seeing those strength gains!But first…I want to go over why we’ve got to stop beating ourselves up if we want to truly move forward! The video version of this episode is live on youtube!

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.The video version of this episode is live on youtube!

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 to help you learn to do the minimum and move forward even when life is trying to sabotage you while Michelle will share some great tips to inspire you to start working toward your goals TODAY instead of waiting for tomorrow or next month or a new year!The video version of this episode is live on youtube!

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!The video version of this episode is live on youtube!

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.The video version of this episode is live on youtube!

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 aren’t moving us forward - even fearing change.That’s why I want to talk about some shifts to both your nutrition and workouts you may need to make as you get older especially as you go through a time actually called THE CHANGE aka Menopause!Lead RS Dietitian Michelle will also share some helpful macro ratio adjustments that can help you feel your best and keep your body stronger till your final day on this planet!The video version of this episode is live on youtube!

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 - intro01:10 - Strong Systems04:50 - Behavior20:35 - Macro Hack29:53 - Workout HackThe video version of this episode is live on youtube!

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 eat more to lose fat as well as some of the mindset struggles we may have.But first I want to really outline the dieting pattern that leads to metabolic adaptations and what we need to do to make a change now….The video version of this episode is live on youtube!

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 workout tips to help you meet yourself where you are at to move forward.But first…I want to talk about something many of us have thought….“Why is it so much harder to change your diet than to workout more?!”The video version of this episode is live on youtube!

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 Michelle, to help you feel your most fabulous at any and every age!And a delicious dessert recipe…because who doesn’t want to improve their health, feel younger AND get that sweet treat!?The video version of this episode is live on youtube!

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 - Intro00:42 - The "Perfect" Plan02:18 - 5 Diet and Exercise Myths29:40 - Your Magic Macros35:38 - Workout DesignThe video version of this episode is live on youtube!

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, we're going to focus on HABITS.The video version of this episode is live on youtube!

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 be dooming yourself with doubt.The video version of this episode is live on youtube!

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 funThe video version of this episode is live on youtube!

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 fits workouts into her hectic schedule without compromising on her role as a mom. We dissect the significance of creating a routine and schedule for workouts that fit seamlessly into your existing lifestyle. Furthermore, we highlight the importance of self-care and mental health in the journey of parenthood. Rachel emphasizes the need for new moms to learn when to hit the pause button, and why it's essential to prioritize your own health and wellbeing, even amidst the chaos of motherhood.We'll also cover s

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 want to discuss some of the ways these terms can be used to mislead us or even impact our results and habits!And I’m excited for Michelle to go over some ways you’ll find food labels try to deceive us and ultimately sabotage our weight loss results!The video version of this episode is live on youtube!

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 and even cause other health issues!00:00 - Intro 01:17 - Every Healthy Habit04:41 - Net Carbs20:20 - 1200 Calories24:21 - Quality Not QuantityThe video version of this episode is live on youtube!

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 tips to help you filter through the BS fads you see to make sure you’re implementing a program that will help you rock those results!The video version of this episode is live on youtube!