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7 Habits Of Highly Consistent Humans

by Cori Lefkowith | Jun 5, 2025 | podcast

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Change Requires CHANGE

If you’re feeling stuck and know deep down that you could be doing better, don’t wait any longer. Your life is not going to change until you take action and make a bold move towards your goals. If you’re ready to take control of your life and start moving towards the results you want let us help you achieve your goals. ⬇️

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Change Requires CHANGE

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Transcript:

Open Transcript:

Cori (00:00):
Welcome to the Redefining Strength Podcast. Everything you need to succeed on your health and fitness journey, even the stuff you don’t want to hear. You don’t need more willpower. If you want to succeed, you need a better system. And I really think it boils down to seven habits. So I was thinking about Stephen Covey’s seven Habits of Highly Effective People, and I wanted to boil down what I see as seven habits of people who succeed. And instead of saying it as Seven habits of successful people, I’m going to call it seven habits of highly Consistent Humans. And the reason I word it that way is because it’s not just about the outcome and what someone’s doing when they’ve actually succeeded, it’s about the consistency in the changes they’ve made in the boring basic habits. It’s not about perfection, it’s about finding that plan and putting in those actions and learning from every experience.

(00:56):
So that’s why I’m calling it Seven Habits of Highly Consistent Humans because that consistency in those changes, in those mindset shifts in those actions. That’s what makes them ultimately successful. Because I do think too, when we’re thinking about success, we look at a person who is successful right now and what they’re doing right then and there, not what even got them there and what they’re doing at their end goal is going to be very different than the habits they might have started with. So if we’re just going to be like, well, this athlete trains this way, they’re training that way at that stage to get to that stage, you might have to do other things and by only trying to mimic what they’re doing, then you might be holding yourself back from moving forward. So it’s consistency in those changes and in the habits and in the mindsets that I think really pays off.

(01:37):
I wanted to break down the seven habits that I find very, very valuable to help you be consistent. I will tell you that none of them are perfection. The most successful people aren’t perfect. They’ve actually probably failed a whole heck of a lot more times than any of us have. And in those failures, they have learned what they need to move forward. So we have to really reframe it in our head of, I won’t fail to, how can I fail and learn from it? But number one, and this leads into it, is assessing before we act. This is habit number one, assessing before we act. How many times have you seen a new program been like, that’s it. That looks perfect. They say that it’ll achieve all these goals, and you jump right in, it looks perfect, it looks ideal. Did you actually assess if that fits you where you’re at right now?

(02:23):
Is that person at all in the same lifestyle or having the same experiences that you’re having? What makes you think that plan will even work? So often what we’re really doing is we’re planting a seed in a field just full of weeds, but we have to clear that field first. If we want to see results, we have to do all the prep work so that the seed is primed to really grow, yet we don’t treat our goals the same way we’re planting this new habit, this new program, this new whatever in this lifestyle that’s just overgrown with all these bad habits. It’s why I always say when we’re learning new habits, there’s an unlearning phase that also has to come with it, but often we just try and force the new habit on top of what’s already there instead of even embracing that unlearning. So the best thing we can do if we want to see success, if we want to be able to get consistent with something is first assessing before we act, do the prep work.

(03:14):
Slowing down to speed up is not sexy and least, but it’s super important. Then set a personal GPS. Where do you want to go and where are you currently? And I say that because a lot of times we do have our goal. I want X. Okay, well what does X really look like? What does your destination really look like so that you can get a very clear plan in place to get there? But also where are you currently when you set your GPS, you have to enter both destination and current location to get an accurate roadmap. Yet so often we don’t really reflect on where we are now to see how far we have to go. We just assume and sort of point at a direction on there. And then on top of that, we pick a plan based on potentially what looks good based on somebody at the goal.

(03:54):
But what we don’t recognize is we’re looking at the last couple turns we have to make to get to our destination, not what they did at their starting location. We have to first start with the turn out of our driveway. I dunno about you, and maybe not quite this bad, but if we turn the wrong way out of our driveway, which I probably have done, honestly, we’re not going to be set up for success at all. We’re completely heading the wrong direction even. And then you have to turn around right from the beginning and no wonder we’re frustrated. That’s what it is when we go on a perfect plan versus assessing a plan that actually meets us where we’re at. So set your personal GPS really say, what does it look like to be at the destination? What does my current location look like and what are some steps I can do to build to get there?

(04:35):
Not just what are the last steps someone does while they’re at that destination. Then number three, spot the loop and break it. I call it the change loop because often what happens is we are really excited with a new program. We go all in and we create this habit overload where we’re doing so many changes that we feel like we’re just will powering our way through and we get more and more depleted and we think this isn’t sustainable. And then life starts to get in the way. We don’t see the exact outcome we want. The skill doesn’t seem to budge, right? And we hit a little emotional sabotage where we’re like, is this even worth it? And once we hit that point, it’s a very quick downturn into I quit and we fall off. And then eventually we get re-motivated because we don’t like where we are and we go for another program promise.

(05:17):
In order to break down a break out of that, we have to double down on what’s working. But that means that we also have to assess what’s causing that habit overload and even that emotional sabotage. So we have to recognize when are we trying to do too much? When are we trying to do habits that are too hard? When are we trying to do habits that do not match our lifestyle currently, even if they might be ideal or habits we need. Now, I’m not saying everything’s going to be easy as we’re making changes, but we do have to meet ourselves where we’re at. So if right now you are looking at a habit change that always creates that overload. And then if it doesn’t pay off that emotional sabotage where you want to quit, how can you break down one little part to double down on?

(05:57):
So if you’re like, Hey Corey, you always talk about macros. I want to track macros, but they just seem so overwhelming and I can’t hit my carbs and I can’t hit my fat. And I get really frustrated. Well, can you focus just on calories? Can you focus just on tracking? Can you focus just on protein? Can you focus just on adding protein to one meal and not even tracking to start? What is the habit you can do to build that success and that momentum over creating that overload? And then from there you can build more. But what we have to recognize is that effort doesn’t equal outcome. Effort doesn’t equal change either. It can feel like a lot of effort to do something that’s not making a whole heck of a lot of changes, which is why we’re not moving forward, which is where we can get that emotional sabotage when it doesn’t feel like the effort is paying off because effort doesn’t equal change.

(06:40):
We have to make changes to see that outcome, but we can feel emotionally like we’re working really hard without making a lot of changes just because the things that we are doing are very challenging to us. So really assess where am I repeating that loop? How am I causing myself to fall back into the same old pattern? And it’s not only breaking down habits, but recognizing things in your environment that are promoting it. If you put out your workout clothes and that always triggers you to go out, it’s not that you really got in the habit of just working out. It’s also that environment that shifted, that promoted you to do that or push you to do that. And so that can help you break out of the loop shifting your environment. If you’re always stressed and you always repeat the same pattern because you always walk into your house in the same way, how can you break that pattern, create that interrupt, that’s what will help you be consistent.

(07:24):
But you’ve got to recognize the hard you always hit that you want to turn back from. Then number four, sharpen your ax. So there’s the tail of the two wood cutters and they’re both trying to chop wood and the older wood cutter sits down to sharpen his ax at points because he knows that by sharpening his ax, he’ll be able to chop wood more efficiently. And he ends up beating the younger wood cutter who gets really mad because he didn’t take any breaks. And he is like, well, I should have beaten this guy because he only saw him as resting. It’s the whole slow down to speed up. He only saw him as resting, but really he was trying to be more efficient in his work. We don’t think about efficiency enough. We just think work harder, work harder, do more, do more, make more changes, make more sacrifices.

(08:08):
Instead of saying, Hey, how can I own? What is a non-negotiable to me? How can I own my lifestyle to plan for it? Because a lot of times when we do, we create a lot better consistency, we create a better mindset and we embrace changes more to allow them to snowball. When you feel successful with something, you want to do more of it when something doesn’t feel that bad to do, because if you’ve even owned all the struggles with it, you’re like, oh, I can do a little bit more. Right? And so we can create that efficiency in our work by how we plan ahead, how we assess what we want, how we even own that there will be struggles. And setting that GPS is a big part of it. Understanding where we are currently is a big part of it. Doing that prep work beforehand is a big part of it, but we’ve got to think about how can I be a little bit more efficient?

(08:49):
I even like to call it how can I be lazier? I’m always assessing how can I be lazier with something? How can I be lazier with hitting my macros? How can I be lazier with making it easy to get into my workouts every single time so I never miss one? How can I make it easier or be lazy with coming back from vacation so I get right back on track? The more you can start to say, Hey, I’m lazy. I want to own this and plan for that, the better off you’re going to be. It’s the efficiency of work. Number five, build systems. Don’t just rely on willpower. Things aren’t always going to be easy, but the more we make changes that meet us where we’re at, the more we’re going to build a system that drives us forward. And in building the system, it’s not just actions, it’s not just habits.

(09:27):
It’s not just tracking macros or doing workouts. It’s shifting mindsets too because our mindsets will ultimately dictate the actions we value and prioritize. And in creating systems, it’s recognizing when we don’t value or don’t prioritize something naturally, and then finding ways to make ourselves be able to do that. So something that if you don’t do at the beginning of the day and at the end of the day because you don’t fully yet value it, even though you know should value it, you know, should value meal prep, you know, should value doing your workout, but you don’t. And so at the end of the day when you are tired and you have to do all these other things, you’re going to do all those other things. You’re going to sit on the couch, well put that workout, put that meal prep first in the day, and then put at the end of the day the things you know that you will do no matter what because you do value them.

(10:10):
Creating that system is owning what you need to do to shift those mindsets, shift the environment, shift those habits, but it’s truly assessing what you need and steering into that. But it’s also making it almost so easy that you’re not relying on willpower because self-control isn’t an infinite thing. It’s like a gas tank. It gets depleted, it gets depleted from handling maybe kids getting sick and you having to pick ’em up or a boss at work doing something you don’t like, right? There’s all these other things in our life that drain our willpower and self-control when we have to respond positively or just handle them or whatever else. And so sometimes the things for us, there’s no self-control left for right. We deprioritize ourselves in favor of doing these other things. And so recognizing that to create systems that make it easy to not rely on willpower or self-control, that’s where success really happens.

(10:59):
And sometimes it’s not about doing more, it’s about doing less. It’s about learning to love the minimum even and embrace the minimum and maximize the minimum to move forward. Number six, turn pain into power. It’s painful to fail, it stinks to fall down, to have that setback, to not get the result we want, but in that is our power and that it is the best learning experiences. They stick with us. So anytime you have that struggle, own it. See the opportunity in it, see the power in it. See even that by saying, Hey, this is a positive. I can learn from this. I can get feedback from this. You’re showing yourself your own strength. That’s where strength is revealed, and confidence is built through what we overcome. So embrace that there is power in that pain and don’t minimize your goals. It might be five to 10 vanity pounds, it might be getting abs.

(11:49):
It might be things that you feel a little weird talking about, or they seem life or death are as important as your health or all these other things. Don’t minimize those goals though, because in what we overcome and what we conquer with those goals and the fact that we can dedicate ourselves and put ourselves first and get what we feel we deserve and optimize this one life too, and the struggles we overcome with those things, even if they seem for not as important a why, we’re even not valuing what we should value, that ability to overcome for those things, that pain almost, it’s powerful. And when we overcome it, it’s very, very powerful. Powerful. So don’t run from the struggles. Don’t hide from your goals. Don’t minimize them. Conquer them because they will teach you so much, which will help you move forward in so many areas of your life.

(12:38):
And honestly, the more we even say, Hey, there is pain in struggle, there will be setbacks. The more we own that and oversell the negative, the more we help ourselves get consistent with something or find minimums we can do even when there is that pain pushback. And then number seven, don’t start over. Just adjust. There honestly is no starting over in life because everything you’ve done prior has some impact on you. It’s not like a video game where you just come back and you get to restart in the size and you don’t have any of the negatives or the positives or any of those things. Don’t play enough video games, but you’re just starting over. But now with the knowledge, you’re not starting over. Everything that happened prior now has an impact. All those previous dieting attempts, they’ve turned different mindsets towards different habits. They’ve created metabolic adaptations.

(13:21):
There’s all these things that have built up. That’s why I always say when someone’s like, well, how long between these two photos? Well, six weeks, but my entire life led to what happened in those six weeks. Because I can embrace certain sacrifices. I can embrace certain tools or tactics because of the mindsets that have been created around them prior, my experiences with them, the knowledge that I have. So just recognize you are never starting over. So all you can ever do from where you’re at right now is just to keep moving forward. And the more you see it as that, the less guilt you also feel because you’re not starting over. You learn a lesson now you’re going to enact that lesson and you’re going to learn from it again. There is power in pain, but just recognize that you are not starting over. You are adjusting, and you’re going to be constantly adjusting because nothing in your life is standing still and nothing will work forever. So just remember when you are trying to move forward towards your goals, you can’t just think about the success you want. That’s why I call these the seven habits of highly consistent humans, because that’s ultimately what builds towards your goals. Getting consistent, but owning who and what you are and really reflecting on what you need at each stage to keep moving forward. That reflection, I can’t say enough about it because that really underlying all these different seven tips and habits is what makes you be able to utilize these as effectively as possible.

*Note: This transcript is autogenerated there may be some unintended errors.

3 Tips To Stop The Self Sabotage Cycle

by Cori Lefkowith | May 29, 2025 | podcast

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Change Requires CHANGE

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Change Requires CHANGE

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Transcript:

Open Transcript:

Cori (00:00):
Welcome to the Redefining Strength Podcast. Everything you need to succeed on your health and fitness journey, even the stuff you don’t want to hear. It was a horrible day at work. You came home, you went to the cabinet, you know shouldn’t have done it, but you grab the bag of chips, then you go to the freezer, you grab the pint of ice cream, the couches call in your name, you head over and before you even get to the couch, half of the bag of chips is gone. And then you think, well, I’ve ruined the day. I’m not even going to go work out. I might as well just eat this pint of ice cream and then who cares about anything else? I’m just going to order some stuff on DoorDash. And all of a sudden you’re laying on the couch at the end of the night, completely miserable, feeling extremely guilty, and you just say to yourself, I just keep repeating this pattern.

(00:49):
I’m never going to see progress. You wake up the next morning, you don’t feel good about it, you feel extra super guilty. You were on such a good stretch. You step on the scale. Holy moly, it has just skyrocketed. This is what I call the flat tire situation. What happens is we get a flat tire, we go to the cabinet, we maybe have a couple of the chips even, and we do have that turn back point right then or that stopping point right then where we could say, Nope, I’m putting this bag back in the cabinet. I’m not grabbing the pint of ice cream out of the freezer. But instead, when we get that flat tire, instead of pulling over the side of the road calling aaa, put it on the spare, fixing it and getting on our merry way, instead of that, we get out of the car, we grab a knife and we go, ah, and we start slashing the other three tires.

(01:34):
We eat that bag of chips, we get the pint of ice cream, we DoorDash stuff. And then not only that, we light the car on fire for weeks on end because we just say, well, I ruined yesterday and tomorrow is Friday and I’m not going to be good on the weekend anyway, so who cares? I’ll just start over Monday and one day becomes four days and what could have even been a handful of chips or a bag of chips becomes thousands and thousands and thousands and thousands of calories and bags of chips potentially over that time. And then because we feel worse about our situation starting over Monday doesn’t happen. We’ve all been there with a spiral and it can go on and on and sometimes it lasts for even months. And the simple fact of the matter is we have a choice and if we can get ourselves to pause at that initial choice and change this pattern, we can fix the flat and get moving forward a whole heck of a lot quicker.

(02:25):
And I say this with having a ton of experience with not only getting a flat tire but slashing the other three. And I will tell you the three tactics I’m going to share to really help you fix that flat faster. I sort of noted right there, it’s fix the flat tire faster. It’s not never get a flat tire. Honestly, I won’t even say it’s never slash the other three, but it’s fix it faster because that’s all we can ever do. We are human. We are going to have those stressful days that make us react, but we have to recognize that it’s not really a failure. We just panic a little bit and when we panic a little bit, if we own the mistake we can get moving forward and really ultimately what holds us back the most is that guilt and that sabotage that we do after not even the initial situation.

(03:13):
So I do want to go through sort of three tactics so that we’re not only fixing the flat when we get the flat, but we’re potentially only slashing one tire, not all three, and we’re definitely not lighting the car on fire and just walking away and saying, forget it. Okay, tactic number one, I want you to set a rule and I want you to set a 24 hour rule because one day, one bag of chips, well, it’s human, right? We have those stressful days, we react out of emotion. We want that comfort. That is even a pattern of comfort that we’ve taught ourselves to repeat, right? We feel better in the moment when we do that. It seems like a good idea. It gives us the instant gratification. So we go to it. What isn’t just human or one of those little slip ups is deciding the next morning that we’re not going to get back to those healthy habits or the morning after or the morning after that or the morning after that.

(04:05):
So I want you to set a 24 hour rule for yourself within 24 hours you have done something in a positive direction to put yourself back on the path that you want. And in that time, one of those actions can be to even reflect on what happened. How did your environment set you up to repeat that pattern? And I say environment because I think a lot of times we think about the stress, the emotion as causing it, and yes it does, but then it triggers a consistent sort of pattern to follow. And a lot of times that is only promoted by our environment. We walk into our house the same way the food’s in the same cabinet, we’ve gotten the same types of foods and if we shifted one of those things in our environment, we could actually prevent that pattern from repeating. So I want you to think the next day you’re back on track, so the 24 hour rule, but you’ve also paused within that time to reflect on what you could do next time to make it so that you’re again, maybe still slashing one tire but not all three.

(05:03):
And the more we have that pattern or that rule that we’re not going to do multiple days in a row, the more we can see that we’re even moving forward faster. And that can create that success mindset that allows us to really shift environments, act as if build that new identity that pays off, but we’re interrupting that spiral. So I want you to think how can you really think about creating a sort of rhythm reset or a pattern interrupt for yourself when this does occur, but reflect on it. Give yourself that 24 hour rule. You’re not doing it the next day no matter what happens, but then reflect on it to say, Hey, how can I change this environment? How can I create that sort of rhythm reset when I do get that urge to have the chips and how can I maybe stop myself from going to then to the ice cream or if I went to the ice cream and DoorDash something, how the next morning can I get right back up and on track?

(05:50):
Then tactic number two, track the bounce back, not the breakdown because so often we create that guilt and that’s really where the self-sabotage builds and we snowball down into a spiral of negativity and off track. So we want to think about how can we really focus on that bounce back over the breakdown and it’s taking pride in how much faster did I get back on track? How much did I get back to those healthy habits? Not all the things I did wrong when I made this mistake. So stop obsessing over the slip and start celebrating the rebound whenever you get back on track and maybe it does take you a week the first time, maybe it took you two weeks the first time, but say, Hey, great, I recognize this and now I have the power to reflect on it and not only did I recognize this the two weeks, but I’m going to write down it took two weeks and I’m going to reflect on all the things that happened and that reflection is something I’ve never done in the past.

(06:41):
So then the next time it happens, maybe it’s 13 days versus 14. That doesn’t seem like a huge win, but the more we can make those incremental improvements, the more we’re also celebrating our success, but the more we’re not having that guilt with it because we know we’re going to get back on track, we’re building that trust in ourselves to keep moving forward through it all. And that’s super key. Think about questions or even things to track as you’re reflecting on those things of how fast did I recover and then what did I do right afterwards? So what did I do right afterwards that might have delayed my recovery, but what did I do right afterwards to also promote improving my recovery from that little deviation? Okay, because the recovery speed really does matter more than the mistake. Ultimately it’s not the one day. If you think about it in the consistency in the grand scheme, it’s not the one day, it’s not the vacation, it’s all the 300 some odd days around it that too often we waste feeling guilty or being off track or not doing what we should or trying to force perfection.

(07:39):
So really think about how fast did I recover and then what did I do right after? It’s sort of reframing what progress is to us to help ourselves track the bounce back, not the breakdown because we’re human guys, we’re never going to be able to avoid mistakes, we’re never going to be able to avoid stress. We’re always going to reach for comfort and the call of our old identity no matter how far away or how long ago we thought we left that identity, it’s going to cause back in our weakest of weak moments and we need to recognize that. Okay? So we just want to try and minimize the delay from getting back on track into the healthy habits we know make us feel best. So one other reflection question that I do want to throw out there because I think this is so eyeopening, is what would you change if you measured your comeback, not your crash?

(08:23):
So if you measure how fast you got back on track, if you reflect on all the things that happened, that is really where the lesson is learned and the more we track that and focus on that versus what we did wrong, the more we give ourselves back power because you did it wrong, it happened, you’re human and it’s going to happen. So sometimes obsessing over this happened, I don’t have the willpower only makes things worse and only makes us feel like we just will never be able to move forward. So really track what you can control and that’s how fast you bounce back from that emotional response. And then tactic number, build your flat tire response plan. We plan for a lot of negative situations in our life, but so often we just accept these patterns. We say this is who we are. We don’t plan for how we can respond to ’em.

(09:09):
So even if you’ve had a stressful day and you’re on your way home from work, start to think about, Hey, what can I do to handle this stress? How can I have fun in a different way? What can I change in how I go home? Because I can already feel myself saying to myself, oh, there’s chips in this cabinet, there’s the ice cream in the freezer. I’m going to go to all these things. And then you start to think, well no, I shouldn’t go to all these things. Okay, the second you start saying, I shouldn’t be doing this, I won’t do this, no, and you feel that white knuckling happening, how can you instantly shift yourself out of that mindset? But think about a checklist you can do and even write out for yourself ahead of time when you have the stressful days or if you know you’re going into a stressful week, Hey, maybe you won’t get stressed out this week, but you know it’s really busy for X, Y, and Z things, which tends to lead to that stress response happening if it is going to happen.

(09:55):
So maybe you put your flat tire response plan as a checklist on your fridge so that when you walk in you can say, Hey, I am going to try and get water first. I’m going to go do my workout first and then I’m going to go from there and see what happens. And the more you have that plan in place and even something you can check off to feel really good about doing the things that you should be doing, the more you’re going to keep yourself in that success mindset and want to do more of those positive things, but really plan ahead. The more we do think about when do these patterns tend to repeat, the more we can prep ourselves for those situations and the more we can catch ourselves and not tell ourselves that something’s inevitable. We do say, well, I’m stressed out, I’m going to go home, I’m going to do these things, and then we even feel ourselves white knuckling against it or pushing back against it, which then only almost even makes it more sort of going to happen, right?

(10:40):
It’s probable. So have that response plan in place. Think about what you’re going to do. Are you going to do five minutes of movement when you first get home? Could you track your next meal? Could you even work in something saying, Hey, I know I really do want these. Let’s see if I can work this in. Because even doing that be like, now I feel like I can have it. You want it even less versus when you know you shouldn’t have the chips, you can’t have the chips and then you have the chips, all of a sudden you have this thing you shouldn’t have and that just makes you feel like you’ve ruined the day versus if they worked in you haven’t ruined anything you plan them in, even if maybe you go to a protein minimum and a calorie cap instead of hitting your normal macro ratios.

(11:15):
But again, think about that checklist and have it someplace you can really see so that it can help you bounce back quicker. Again, we’re trying to track that bounce back, not the breakdown because things are going to happen. We are human and honestly we’re really bad too at winging our recovery. So the more we can have a plan in place, the better off we’re going to be. So the more we can systematize it, the more we can create that environment for it, the more we’re going to make it easier to repeat and the more we’re going to help shift that mindset into that success mindset to keep moving forward. So even a great question to ask yourself is what three actions can help you reset instead of retreat when life throws you off because life is going to get in the way, it’s never going to stop, but what can you control when life throws you that curve ball?

(12:01):
So the last thing I want to leave you with is what if you just kept driving? So often when we have something happen, we don’t pause, we do say instantly I have ruined the day. But have you ever reflected on what that really means? How do a hundred, 200, 300, even a thousand extra calories that one day really ruin your long-term plans? Especially when you consider what usually happens if you don’t just fix that flat and you go slash the other three tires and even like the car on fire, 10,000 calories added up over that time has a much bigger impact than there’s a thousand on that one day and your ability to show yourself your grit and to pull yourself back up and to move forward, honestly, that strength that reveals is going to build a lot more success in the future than even those a thousand calories are going to cost you.

(12:53):
So I want you to think about what would happen if I just kept driving. What would that look like if I had the chips and I even did have the pint of ice cream and I did DoorDash things and the next morning I just got up and went to the gym and got right back on my macros and moved forward like nothing had happened. I fixed that flat and got right back on the road. Because I think so often we really do think about our trip towards results or getting in the car, driving towards results. We’ll even say as being on this racetrack going in circles and if we pause or breakdown, we’re just done. When really it is a road trip. There are pit stops, there are times we have to pull over to the side of the road. We have to stop to get snacks, we have to refill the gas tank. There’s highways and traffic jams, and all these times where we’re going faster or slower, that road trip is a much better analogy. We’re not just going at one speed around this racetrack perfect conditions all the time. So you need to really think about what would it look like to just keep driving after I fix that flat again? You’re going to get that flat tire. Sometimes it’s going to happen, but the faster we move forward, and that’s what all three of these tactics are about, the better off we’re going to be.

*Note: This transcript is autogenerated there may be some unintended errors.

Go From Surviving To Thriving

by Cori Lefkowith | May 22, 2025 | podcast

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Change Requires CHANGE

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Change Requires CHANGE

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Transcript:

Open Transcript:

Cori (00:00):
Welcome to the Redefining Strength Podcast. Everything you need to succeed on your health and fitness journey, even the stuff you don’t want to hear. If you’re taking pride in being able to do it all on your own, you’re actually taking pride in staying stuck. So we have this image of the lone wolf thriving on its own, but the lone wolf is actually just trying to survive. So this realization came to me that we keep ourselves stuck by trying to do it all on our own. When I was up at three 30 in the morning, and I was thinking through this conversation with this woman that I had had on email, and she was very proud of herself for I know it all, I can do this on my own, and I’ve been there. So I get that ego in feeling like you can do it on your own.

(00:49):
You are strong enough, you’ll find a way. And again, it goes back to I’m a lone wolf. Well, I actually then had this idea at three 30 in the morning, why do we have this image that the lone wolf is this strong successful thing on its own? And I was like, is it even? How did this come about? So I went and Googled it because that’s what you do when you don’t know what something is at three 30 in the morning, of course. And I realized that the lone wolf is actually trying to find a pack. It is not trying to survive on its own. It doesn’t want to. It wants that pack to really thrive. And it made me realize, do we sort of do the same thing? We go out on our own thinking, we’ll be better off thinking we’re strong enough to do it on our own and ultimately hold ourselves back because we aren’t utilizing the knowledge of others, the perspective of others.

(01:36):
And so we’re not going as far as we really can and we’re limiting ourselves and it’s ego that’s getting in the way. So if you’ve been sort of saying, I’m a lone wolf, I can do this on my own. You need to question if you’re just trying to survive or if you really want to thrive, potentially leaning on others. And it’s hard to be vulnerable in that way. This is where really showing ourselves our own strength, our own ability to be receptive to feedback is so key. So I wanted to go over some strategies to help because I think the shift from feeling like we should or need to do it on our own and getting our ego out of the way is really what ultimately leads us to see better results faster and avoid so many pitfalls. I can tell you that the more I’ve embraced help from others, the further I’ve actually seen myself go.

(02:21):
So I wanted to share some really big, important tactical ways to give yourself that perspective shift. Because accepting help, accepting support is what will ultimately get you further. And if you even think about it, and this is something that really helped me because I was like, well, I know a lot knowing isn’t doing. And also we often can’t know what we don’t know. If you think about Olympic athletes, they’re often technically more skilled, more talented, even than their coaches are. Yet they have coaches to give that perspective. Anybody who’s succeeded at something, if you look down their path, you’ll see all the mentors. They talk about having all the different perspectives they’ve done, all the different they learned from some, gave them really positive experiences and some not so positive experiences. But even the things we do that don’t feel as positive in the moment, that feel like they set us back, we can learn something from.

(03:11):
So the more experiences we have, the more perspectives we get, the more we grow. So I wanted to go over some steps to help you embrace putting that ego aside and getting help. And number one, our step number one is stop overestimating your self-awareness. We simply don’t know what we dunno. And I can tell you that even the more I seek out contradictory opinions, I will literally say, I believe in tracking macros. I want to go read everything on why you shouldn’t track macros. I still am looking for all these things that contradict what I believe from my own perspective and lens. And often in this, we miss the little nuance of things, the little tweaks that could really add up. Maybe it isn’t that I should be finding perspectives against tracking macros, but maybe it’s that I should find perspectives against my belief that X person needs higher carb or this food is important and that’s really what adds up.

(04:01):
But I can’t see some of those things because I don’t know what I don’t know. And so by having outside help to see those opportunities and the nuance, I can start to question what I believe and even improve and grow. When we think about even our movement patterns, you’re focused on what you feel working and how the movement is going. There might be one little way you can cue something differently to get yourself to have an even better result from it, or you might be able to do a little heavier weight or slower tempo in a different way if you do a slightly different posture or position. But all these different things are just things we might not have been introduced to yet. And by putting ourselves out there and asking for help and asking for perspective and looking to constantly learn and grow and be receptive to that feedback and even normalizing feedback, we’re going to ultimately move forward faster.

(04:46):
But I would really encourage you to take a step back and say, I think I’m very self-aware. I think I know all these things about myself, but in what I’m perceiving as the self-awareness, where am I actually missing strengths and where am I missing flaws? Because in that too, we think about our weaknesses just as weaknesses, but a lot of times they’re attached to our strengths as well. And we can’t necessarily change the weakness without a detrimental impact on our strength. However, we do try going to changing the weakness. But what if you just double down on the strength? Instead, all these things are perspective shifts that we might not be able to see because we don’t see where things are attached, and we need that outside perspective. That’s step back to really help. So step number two, to putting yourself out there, being more vulnerable, risking the support of others.

(05:33):
And I say risking because sometimes it can be really uncomfortable is borrowing perspectives before you break. Often we do only seek out help when we’ve really fallen down, when we feel at the lowest of low. And instead of getting to that point, instead of failing, be like, Hey, I’m making great progress. How could I make better progress? Because I think too, we hesitate, our ego pushes back against asking for help because we’re usually asking for help at an uncomfortable time, A time we don’t feel like enough. And if we instead are asking for that perspective shift when we do feel great, when we do feel like enough, we’re going to be way more receptive to it. It doesn’t feel like that negative. It doesn’t feel like that thing that’s a ding to our ego or pride, our knowledge. So instead of saying, oh, I don’t know, be like, I do know all these things, what more can I learn?

(06:21):
Or because I know, I realize all that. I don’t know. If you think about Bruce Lee’s comment about I more respect and I more fear the person that’s practiced one punch a thousand times than the person that has practiced a thousand punches one time, or it might have been kicks if I butcher the quote. But it’s that ability to recognize that the better we get at something, the more we’ll realize there’s more opportunity in it. The more we can improve upon those basics, the more we even have to take ourselves back to those basics to keep improving. And so the more receptive feedback we really get, so instead of seeking out perspective when you failed at your highest of highs, say, what more can I do? Because that’s really where you launch even further faster. So borrow perspective before you feel broken. It shifts your whole mindset.

(07:10):
And even thinking about it that way of like, oh gosh, I’m not looking for support because I don’t know. I’m looking for support because I realize all that there is to know because I know a lot in this area. The more I learn about macros, the more I realize there is to learn and the more nuance I see in the things. So there’s always more to learn. And the more we have that positive association with asking for support, the less our ego pushes back. Step three, learn to love the pushback. The more I’ve almost seen getting feedback and pushback as a good thing, the more I seek it out, the more I want to do it, and the more I realize how much it’s pushed me forward. So think about the last time you did start a new program. You did ask somebody for help and how much you learned from that experience.

(07:53):
But the more you see that pushback is a good thing, the more you’ll find opportunities that weren’t even meant by the initial feedback that you got. But if no one’s pushing you, you are not going to grow. If you really think about everything in life, it’s kind of forged out of a hard, it’s forged out of a pushed, so to speak. We don’t often succeed because we don’t have any struggles. We succeed because of those struggles. If you think about the last time you became more confident, stronger, you saw results or progress, it was often hitting a hard and pushing through anyway, legitimately. Our muscles grow because we tear them down. They hit this hard, we force them into the struggle, and that’s what makes them adapt and grow stronger. That’s how everything sort of works. And the more we see that opportunity, the more we can embrace that pushback and realize how much that pushback is why we ultimately leap forward faster.

(08:47):
So I want you to really change your perspective to recognize that it’s your ego. And I say this, having had lots of ego and trying to do it on my own, but it’s our ego that wants to keep us in the comfort, keep us in the safety, but also keeps us stuck, right? We don’t want to feel bad at something. We don’t want to feel like we failed. But support and seeing opportunity in that support in that perspective isn’t failing. It’s believing in ourselves that we can achieve so much more. We don’t want to just be the lone wolf surviving. We want to be that wolf that finds its pack and really thrives. So I would love to hear how you are stepping back and embracing support, embracing perspective, how you made that mindset shift to allow yourself to see opportunity in the different perspectives. Because again, we can’t know what we don’t know. And only through asking for help, asking for support, seeking to see other vantage points and viewpoints, can we grow and prove to ourselves what truly is possible beyond our own limitations or beliefs?

*Note: This transcript is autogenerated there may be some unintended errors.

Build Habits For That Shredded Summer Body

by Cori Lefkowith | May 15, 2025 | podcast

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Change Requires CHANGE

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Change Requires CHANGE

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Transcript:

Open Transcript:

Cori (00:00):
Welcome to the Redefining Strength Podcast, everything you need to succeed on your health and fitness journey, even the stuff you don’t want to hear. Life is constantly evolving, and at every new season we have to sometimes step back and assess what do we need now to meet ourselves where we’re at, to keep rocking those results and own lifestyle changes. So I’m super excited to be joined by Sierra, one of my fabulous coaches today to talk about how we can shift with the seasons to make sure that we’re always moving forward towards our goals. Sierra, welcome. Thanks for joining me today,

Sierra (00:37):
Cori. I’m so happy to be here and happy to talk about what the summer will bring.

Cori (00:42):
So with that being said, potentially we’ve started a new habit. We’ve built a new lifestyle. Starting in January, we’re feeling good with our progress, and then we hit the summer and all of a sudden it’s like, ooh, margaritas. Ooh, beach vacations, right? There’s all these different shifts that happen and trying to force the same old habits can backfire. How can we really start to assess what we might need to change to make sure that we’re meeting ourselves where we’re at and not losing everything that we work so hard for?

Sierra (01:15):
Great question. One of the first things I look at is planning to succeed. So you’ve probably heard the quote before, if you fail to plan, you plan to fail, right? And we can’t underestimate that. The summer is an entirely new season. So what we do then is assess the entire summer in total, and then we dive into what that looks like, taking everything into account and I mean everything. So one of the first things that we consider is what does your summer look like? When is your actual summer is what I like to think of. Is it May through August? Is it kind of a calendar summer? Or I’ll ask about careers. Are you an educator where your summer is actually specifically designed into your career? Or who are you actually taking into account for summer as well? Do your kids dictate your summer? Does your spouse dictate your summer?

(02:12):
Are there graduations? Are there elderly parents? Are there parents that know that you have some time off, so they’re going to take advantage of that? We take a lot into account, but it’s really more about the planning than anything that will make a summer as successful as possible. So if we can take environment into account, take your people, your loved ones, your family, your friends into account, if you take even your environment in terms of school zones or summer schools or changing populations in the gym, that’s some factors that may not be as big until you get into the situation. Lastly, we can take even climate into account and weather changes. So for example, if you are kind of prone to sickness when the seasons change, it’s going from cold to warm or if you have pollen, allergies, anything like that. If climate changes, does that affect your workouts too?

(03:17):
Does it affect when you work out outside? Are you a runner? Do you need to now work out earlier in the day to avoid the heat in the afternoon? I know in my example, I live in southeast Louisiana and we have to prepare for hurricane season, and so anytime that happens, we have to figure out how our nutrition plays a part, how our evacuation zones play a part as well to keep up with reality. The reality of planning, so I’ll put it this way, there’s not too much to plan, but we have to be realistic in what our goals are and how that can play a part in a new season.

Cori (03:55):
It’s owning the reality, as you mentioned, so that our priorities, our needs don’t also become our excuses because a lot of times it can be like, oh, well it’s too hot now in the afternoon to work out. Okay, well you can own that. You can plan for it and then you can work out in the morning. Or I have dogs stepping on my face, which wake me up way earlier in the summer because it’s all of a sudden light out. Or even as you mentioned other people, as you said that, I was like, oh, I’ve never thought about the fact that my summer extends a little bit. Because Ryan’s birthday in September is usually a time we want to celebrate. And so the more we do consider vacations, which is something we usually jump to as the only thing, but when it’s light, the weather, all these different things, the more we can make sure that we’re meeting ourselves where we’re at. So those excuses don’t pop up because that’s often the problem. We haven’t owned that. Something’s changed, and then we get to this time where we’re like, what do I do now?

Sierra (04:55):
That’s absolutely the problem, and what helps so much is drafting and creating that calendar because like you said, we take into account vacations, but we might forget that a birthday is here, that someone’s graduation is then here, and then things will come up possibly. Or you might have to do some travel that you weren’t initially thinking of. And Corey, how many times have you done it? I’ve done it myself where I then look at my schedule and say, oh my goodness, there’s a birthday this weekend and then I have to go out with my girlfriend in two weeks and then the next weekend has something and the next weekend has something. So even planning and realizing that those long weekends, like Memorial Day weekends or even 4th of July, that even those two to three day weekends do play a huge part in how you,

Cori (05:57):
But the more we own that, the more we can find different strategies to navigate those things. Because I can tell you if there’s multiple weekends back to back, it’s easy to get in the mindset of like, well, does it even matter if I do anything during the week between because I’m basically going to be bad these other times? But it’s like, no. And how you even handle that might be based on your goals, your needs at the time where maybe you do a mini cut in between those two things, or maybe you just go back to normal habits or maybe because you know won’t be as motivated. You set some minimums and there’s no right or wrong, but by having that clear calendar where you can see everything, you can determine what might be the best course of action for you. And then even in that say, oh, that didn’t work out the way I planned. I had all these great intentions to do a mini cut, but I’m actually not motivated, so I realized that it didn’t work for me. How can we navigate that to help ourselves make the most educated decisions when it comes to how to handle the in-betweens, I’ll even say

Sierra (07:00):
Great question. One of the first things I would say is research, research, research, research. A lot of times, and we always think of vacations first, but I do want to also stress that it’s all the events that I’d recommend creating a calendar and putting all together throughout the summer months, but researching your environment and where you’re going to go and what that environment has is going to be a big first step. So for example, just some that I think off the top of my head, if we’re going on a vacation, will it be hot? Will it be cold? Are you in a hotel or in an Airbnb? Are you in some place with a microwave and refrigeration that will play a part in how your nutrition comes together? Do you even have control over your nutrition or are most of your food and drinks, will they be out?

(07:50):
Is something already planned? Is it an all you can eat buffet? Is it a resort, is it a cruise? Or do you have control of maybe one to two meals that you can go grocery shopping for? Are you going internationally? Is customs going to be something to plan for, especially if you’re bringing food items. So just all the things to research and know and don’t be afraid to delegate this research by the way. I would say don’t take it all on your back. If you can delegate that research and say, Hey, I need your help to look up this country or look up these cuisines, make it fun, make it family filled so that everyone can have an idea of what you’re about to embark on. So the research is going to be super important, but that also not only plays a part in nutrition, it plays a part in workouts as well.

(08:42):
What environment are we going move in? Are we close to a gym far from a gym? Is it a hotel gym or is it a hotel gym? We know the difference. Is it a hotel room floor that we’re looking at or are you able to walk with others? Is it going to be a trip where it’s a lot of steps? Disney World looks different than a cruise. So just all the different research that is kind of the first piece of putting those plans together. And then after you research, make sure to communicate. A lot of times we’ll do the research and then we’ll think that this journey and our goals is just by ourselves, but especially with unicorns, tell your wrangler what you researched so that we can help. We have all the different tips, tricks and plans to make sure that one vacation may not look like the same as another.

(09:36):
Vacation may not look the same as a three day weekend. So everything looks different. And so we want to help you navigate what’s realistic. And then also the people around you. Like I said before, you should not be the only person with all the research in your head. Make sure to let your trip mates know what you plan to do. I’m going to work out. I’m going to walk on a beach. Would you like to join me? I’m going to moderate my alcohol intake. I’m going to have a couple because guess what? I want to have a couple. We have a lot of Wrangler classes talking about alcohol, and the big key is if you want to choose to drink, then choose to drink because you want to choose to drink. But don’t be afraid to let people on your trip know that at the end of the day.

(10:22):
So it’s going to be that communication after that research plan, how your movement works. And then lastly, create an exit strategy. How many times do you get home and nothing’s in the refrigerator? How many times do you get home and you’ve eaten a lot of salt or had some alcohol and then all I want is a salad and some broccoli and none of it’s there. So creating that exit strategy, return home with a plan. One of our coaches, Lynn actually talked about this all the time, is schedule food delivery in advance. Make sure there’s food delivered when you’re at home or have some frozen options so that you can pop in the oven, pop in the microwave, the air fryer, and then maybe go grocery shopping after that. But you can prepare with protein and fruits and vegetables, make sure you have something. So at the end of the day, that was a lot, but it’s a lot to say, do the heavy lifting beforehand, research it, communicate and plan how you’re going. Move, come out with an exit strategy and know that all of that is to benefit you and your goals.

Cori (11:32):
It’s coming back to not only what your schedule is for the summer, but what your goals are, what your priorities are, how you want to strike balance. Because I brought up the in-between and I love that exit strategy because that leads back to the in-between and how we’re handling it and how we’re getting back on track because sometimes we just go right to the vacation, right to the holiday and we think, I can’t do something on this to reach my goals. And we try and white knuckle our way through, which ultimately sabotages us. Instead of saying, Hey, I’m a cocktail girl. I want my cocktails on vacation and I’m not going to have access to a gym, so I’m going to work out on the patio that’s there, which I’ve done patio workouts, I’ve done bed workouts, I’ve done any sort of workout, I need to figure out ways to do stuff.

(12:14):
But sometimes it’s just not possible and sometimes you don’t end up wanting to do it, and that’s okay, but owning that balance to then know how you’re going to have that exit strategy, how you’re going to get back in a groove, there is no one right way. And you might even determine that how you’re handling a vacation right now when you’re really driving hard towards a goal is not how you handle it later on. And I think the more you research, the more you see the opportunity or even see some of the struggles you’re going to face, right? Because if something is too hard to do and we’re ultimately assessing it and we’re not going to do it, then plan for it, right? Even if you ideally wanted to maybe cook more meals or work out consistently or do different things, if it’s not going to be possible, the more you can own that, the more you can then strike that balance around it.

(12:58):
And I do think you hit on something so key in the communication because we need to manage our expectations, and this also means managing the expectations of those around us. If you’re going on vacation with a spouse and you’re making changes to how you’ve usually vacationed, the more you have that clarity with them and that conversation, the more they’re also going to be on board and they can find their own balance versus you both wanting to do different things and then being on vacation and be like, oh no, we’re not on the same page. And then someone ends up giving and then there’s not happiness with something. So I think communication is almost the missing piece that we don’t see people utilize enough to find their balance on vacation even or through the summer or new season. Would you say that that it’s a key component,

Sierra (13:42):
Massive component. Corey, I cannot stress how many times have we been on a trip with others and we don’t want to be the buzzkill, we don’t want to be the person that wants to be the health and fitness person. We have our goals, we know what we want to do, but we know that everyone else might have different goals in mind. There’s no reason, especially if we are traveling with loved ones who know that we are on this journey, we’re on this goal trek, we want to make sure that we’re the best beast at ever. If that’s the case, why not share it with the other people around us? It’s not to be a bus kill, it’s to own your own journey, but also find the balance. And you touched on that recently, balance is going to be key because you still want to have fun at the end of the day, you’re going on a vacation, you don’t want to squander it an entire vacation if you realize that tracking to a complete macro ratio to a normal calorie range, if you’re all the way, for example, if you’re in a caloric deficit, if we’re focusing on fiber, if we’re focusing on a bunch of different things while not on vacation, and if that is just too much to focus on while you’re on vacation, own that reality, realize it, and then we talk about how to find the balance, then do we need to set a calorie cap?

(15:03):
Do we make sure that instead of two drinks a night, maybe it’s one drink a night or have a space in between drinks, make sure that there is moderation there. Do we focus on hydration because it is a lot of heat, right? Do we make sure that we set a hydration goal and a protein goal so that it’s much better for you to hold at the end of the day? It’s not really the numbers, it’s the consistency on the numbers that are going to maintain your results. So all that to say the communication is going to be exceptionally important, especially when it’s a bunch of people on the trip that also have access to the itinerary too. Two,

Cori (15:47):
I love that you brought up the different macro options because I think we get very set in viewing habits in only one way and balance over the year doesn’t mean that every day has the same balance. It could mean on vacation being like, Hey, my balance is that calories don’t count. But knowing this and the impact that’s going to have, no, I’m not going to make the excuse that every day is legendary and special and I can do this every day. That’s not giving yourself grace, that’s giving yourself an excuse, but you could say, Hey, this vacation to X place is really special or this holiday does mean a lot to me and so I’m going to strike a balance around it. Going more intensive with the macro ratios, focusing on fiber, focusing on quality foods and then saying, no, maybe I’m not tracking off of that. How do you navigate different options? I know you brought up the calorie cap and the protein minimum, but how can someone be not on their phone tracking if they’re on vacation and that doesn’t feel like the right balance for them, but still holding themselves accountable,

Sierra (16:47):
That’s where their communication comes in again. So obviously talk to your Wrangler. We have different strategies, especially we want to make sure that the balance is there that you’re not having to figure out and play Tetris with macros all at the dinner table. So for example, hand portion guide comes into play. We make sure that we can see what your meals are even tracking in different ways. If it’s not on your standard tracking software, maybe it’s taking pictures. Pictures are also important, and by the way, it’s a twofer because when you take pictures, you also have pictures of your vacation and trips. And a lot of times you’ll see that a lot of foods are very nice and pretty and with a lot of accoutrements. So it’s a twofer and it’s a win-win situation right there. So you can take pictures, you can plan your meals in advance.

(17:39):
Maybe the ones that you have more control over than others if you would like, maybe it’s the same breakfasts, maybe it’s the same lunches or it’s the same breakfast, the same snack. So that dinner can be a choice. Maybe it’s the calorie range and the protein range. Maybe you only track protein. I would say make sure that you at least track or do something. If you track and do something, you can then have reflections afterwards as opposed to an entire vacation, an entire weekend or an entire trip, kind of just going over our heads. Maybe have something tangible and some data that you can then return back to a year from now, maybe 20, 27 in the summer and say, Hey, this is what worked and this is what didn’t. So now I’m going to use what worked and I’m going to go 1% better and still be able to enjoy myself. So at the end of the day, I make sure to track something, make sure that you have a plank on what to track. But there are tons of ways to follow macros. Hit protein without having to go completely in your phone and miss out on all the beauty of your vacation trip in summer.

Cori (18:54):
Please, we know you’re taking pictures of your food anyway to post to Instagram. I mean, we all do it. We’re all guilty of it. But I love that because it’s even a memory for future plus. It’s that accountability, and I think what you touched on in there is so important of even the 1% improvement for next year, but meeting yourself where you’re at right now was something you’ll feel successful with because I do think a lot of times we think in ideals of ideally what we’d like to do and we don’t own. Again, this goes back to doing the research planning ahead and the more we say, Hey, what would make me be 1% better this summer? The more we meet ourselves where we’re at, and we do those improvements and then because we feel successful with them, we even want to do more. Because we might say it’s not possible to track on vacation, but if you’re taking a lot of trips, maybe there are some vacations that aren’t meant to be as much as food trips.

(19:46):
Or maybe there are days in that vacation where you’re like, Hey, I have more control. I can be a little bit more consistent and every day doesn’t have to be this legendary day and it makes the other days even more special. But there’s different ways to really strike that balance and make those 1% improvements so we can keep moving forward. So off of this, thinking about the different seasons, how would you, again, summarizing all the great tips you’ve given, how would you really tell someone to get started making the assessments? They need to understand that stuff does shift with the summer. That’s not a bad thing, but we’ve got to focus on meeting ourselves where we’re at.

Sierra (20:26):
First things first is you have to know where you’re, so especially things like roadmaps and how do we know where we’re going? If we don’t know where we are right now, make sure that you understand. Are you in a caloric deficit? Are you trying to lose body fat? Are you at maintenance? Are we building? Are we bulking? Are we trying to gain strength? So know what your goal is first and foremost, and know that whatever choices you make, own those choices. Knowing that choices no matter what, have consequences and that could be beneficial or that could be not as beneficial towards your goals. So the more that we know where we are and where we want to go, we can then plan how the summer and how these months are going to impact it. Just know for example, if we want to go out of town, we want to have fun, but we also want to continue to lose weight, then there are going to have to be some choices that you might have to make.

(21:24):
And what we want to do and what we want to do, don’t always meet and agree. So for example, what we want to do with our goals and what we want to do when we’re out on vacation might clash. So then what’s our priority? Hopefully it’s goals. So we might have to make those decisions based on the research, based on the communication, based on how we put plans together. So best place to start is know where you are and then know where you want to go, especially all throughout the summer. Summer is a time where we might not be wearing as much fabric or clothes. So that’s already a great, great strategy in terms of, okay, I might need to figure out what ratios or what hydration I need to stick with to make sure that in my summer months I can wear short sleeve shirts and feel phenomenal in these summer months.

(22:20):
I want to wear a bikini and I want to feel phenomenal. So that’s where knowing where you are, also planning how you are going to go through month to month and every event is going to look different. Corey talked about it even within the same event, every day will look different too. So will there be some days where maybe you can focus on the food and then maybe there are some days where you don’t focus as much on the food, but all of that compounds and it snowballs and it snowballs. We just have to make sure that it’s not multiple setbacks in a that when you come out of the summer, now we’re five steps away from our goal. So start with knowing where you are and then know where you want to come out of the summer with, and then all of the things in the middle, we talked through the details there

Cori (23:14):
And you hit on the most important word and mindset with it is choice. We have a choice every time we’re presented with how we want to handle something and how we handle it in a specific situation or season of even our goals might be different than how we want to handle in the future. And instead of seeing that as restrictive even, or maybe even against our goals, we just see it as the balance we’re creating and recognize that we can always make a different choice at a different time. And the choice we make, this might not ultimately work, and that’s okay, but it’s making those small changes because if we do too much, we also have to recognize the sabotage that can create despite the fact that we have really good attention. So it’s always sort of balancing everything on that. Any other closing thoughts? This has been fabulous, Sierra.

Sierra (24:06):
Just one. I am no expert at the summer, but I do love to talk through and all of the wranglers love to talk through different seasons and what struggles it might create and might bring about. So not only have we gone through different seasons and how they change, but we’ve also coached others through how to navigate the seasons and how to be even realistic and celebrate the wins that come out of these seasons. So think my final words are make sure that you have the reflections out of the season once it comes to August and September, once we start to trail and transition into the fall, either have it written down or notated how this summer was, that can be based on, you can do journals in the reflections, pieces of the playbook pages. There are so many places that you can actually write down how that summer went.

(25:02):
What you never want to do is go into the next summer, make the same exact decisions and choices, and then we’re in the same place. Again, those reflections will be important. Don’t forget that, but also avoid overcommitting. And this is one that I personally struggle with is a lot of times we’ll have events that are on our calendar ready to go, and then how many times has this happened? Friend comes up, says, Hey, you want to go out for X, Y, Z? Oh, hey, we got a three day weekend. And it’s typically the friends that do not plan by the way, but they’ll say, Hey, you want to come to do this? Let’s go here, let’s go there. You have a choice to say, okay, let’s do it, but I need to do this while X, Y, and Z. You could even say, Hey, I’m good for today.

(25:51):
Let’s plan something out in July or August so that I can still spend time with you. It’s not going to work for right now. So avoid overcommitting to every single event that pops up and comes your way as I wrangler. Liz, let me know earlier this week, a great way to say it is say yes to less, and that way you can have the room to enjoy yourself without feeling like you’re always having to do something, especially in the summer that it would be a lot. And the last but not least, ride the waves. There is so much, so much, so much that can happen and there’s a lot of planning that you can do, but not everything always happens the way that we plan. And that’s okay. Ride the waves, continue to have fun. Enjoy your loved ones, enjoy the people around you. Be present in the moment. And then we come out on the other side and then we talk about how to keep trucking in 2025.

Cori (26:52):
I love it. And that reflection component does make us learn from everything. It helps us find a better and better balance. As you mentioned, we’re all constantly evolving that balance. I know my summer balance is different than it was the previous summer because I’ve learned from mistakes and things I really liked, and we are just enjoying life as we’re trying to move towards our goals. So Sierra, thank you so much. This was so helpful guys. Would love to hear what really resonated with you, how you are planning ahead for the summer months and really meeting yourself where you’re at. But thank you Sierra. Have a great rest of your week.

*Note: This transcript is autogenerated there may be some unintended errors.

How To Become The Best Version Of Yourself

by Cori Lefkowith | May 8, 2025 | podcast

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Change Requires CHANGE

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Change Requires CHANGE

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Transcript:

Open Transcript:

Cori (00:00):
Welcome to the Redefining Strength Podcast. Everything you need to succeed on your health and fitness journey, even the stuff you don’t want to hear. Act as if I want to talk about four ways to help you become the person that you want to be. And I say, act as if and really differentiate this from fake it till you make it because there is a big mindset shift that happens when you think I am acting as if I am the person I want to be versus I am faking the habits. Just that word fake means that you’re not embracing them, that you don’t believe in them. And I realized the big difference between these attitudes when I was first starting redefining strength. I’ve actually noticed it multiple times throughout my life when I went to college and I was told I wouldn’t play because I was the lowest recruit.

(00:44):
And I decided I was going to act as if I was the top recruit that year and going to play, and I ended up playing. But I also saw it when I first started redefining strength. And I was telling myself, I’m not that person in front of the camera, which you might not believe now. I’m not that person to take the photos. I’m not that person to do X, y, and Z thing. And ultimately it was a big push from Ryan, my butthead and my partner in crime, my now husband who at the time I was dating, and he said, if you’re going to do this, you need to step in front of the camera. You need to embrace all these different things. And I thought to myself, that’s not who I am. I’m the nerdy kid at the back of the class. And then I realized I hadn’t been that person for a while.

(01:20):
That going to college, I decided I was going to be more outgoing, that I wanted to change the way I interacted with people, my social setting, my social appearance. So I started shifting my identity at that point, and I had embraced acting as if it wasn’t faking anything, it was just saying, Hey, this is the person I want to be. What traits, what actions does this person take? And so with starting redefining strength, I realized, okay, I have to step in front of the camera. I have to get comfortable doing these things. And it’s not easy to start, but I realized I was acting as if I was the person that I wanted to be. And at some point it becomes just who you are. And I wanted to give you some tips and perspectives to help you also embrace that mindset shift. Because change requires change.

(01:58):
And if we’re constantly fighting back against the changes, we’re never going to see the new result that we want. And in acting as if we are choosing to really create the new habits, embrace the new habits that align with the identity of the person that has the goals we want. Because when we are trying to reach a goal, it’s not just losing the weight, it is becoming the person that has the lifestyle that maintains that weight loss even long-term. So tip number one, embrace the discomfort and show up anyway. A lot of times when we are acting as if it does not feel natural, it does not feel normal, but we have to start shaping even our mindsets because that’s the thing. We a lot of times put actions on ourselves, put tasks we should do on ourselves, put habits we should do, but they aren’t aligned with what we’re actually thinking.

(02:42):
And that’s where the disconnect happens, where we don’t embrace those things, we go on another diet plan versus adjusting our lifestyle. So as you start to think who is this person that has the life, has the goals that I want, and how can I act as if you need to recognize that it’s going to be very uncomfortable times or discomfort as I like to say, because it makes you sort of smile and embrace it a little bit more. And again, mindset is key, but we want to think about how can we show up as that person every single day? How can we take those actions? How can we not mentally rebel against the changes that we really need to make? And I think it’s key that we recognize that a lot of times when we say I can’t, it’s not actually that we can’t. It’s really us saying to ourselves, I’m not comfortable being uncomfortable in that way.

(03:28):
And that’s where we have to push back. We have to challenge ourselves to be like, well, why am I not comfortable being uncomfortable in this way? Why do I believe I can’t? Where am I feeling the pushback from the hard so that I’m not wanting to embrace this habit? Not wanting to embrace this mindset. And a lot of times we’ll say, well, nothing’s ever worked before or this hasn’t worked before. And we’re dooming ourselves with doubt because we don’t truly know what’s possible and where we are right in this moment isn’t where we once tried this habit even before. And that shift in lifestyle, in mindsets, in beliefs, in anything in our environment can really make something that even didn’t work before work now or the way we approach that habit change can be different now because of other factors. So we want to think about even though the action is awkward, how can we embrace one small change and be comfortable with that small change?

(04:18):
How can we push into the hard just a little bit more? Because growth really does mean taking action before we’re ready. Then tip number two, set identity driven habit goals. So when we’re thinking about it, we want to think about, okay, what’s in line with the ultimate identity that I need that I would like to call destination be set. It is our dream identity, so to speak. Now looking at the reality of who you are, you might be like, oh goodness, that’s actually quite a far journey to the identity I want to embrace. And I don’t think I can get there in one step, but what’s one step you can take today to move forward on that path? Because often we just see the end destination and think, I’m so far from that. How do I get there that we don’t see the one clear action we can take right in front of us?

(05:06):
So as you’re setting identity driven habit goals, don’t only think about where you want to go, think about that identity enough to have that outlined, but then take it back to where am I currently? What does my current lifestyle look like? Because the more we meet ourselves where we’re at to take that one step forward, the more likely we are to ultimately get there. Habits can be broken down into so many different ways and we can build upon them. If you have to eat 130 grams of protein in one day and right now you’re eating 90, maybe it’s not realistic to just go revamp all your meals because you’ll feel miserable. You’ll reject the habit so to speak, because you have to do such a big increase. Maybe you’re like, okay, I’m eating 90 grams right now. How can I eat 95? How can I eat a hundred?

(05:44):
How can I make one small shift that is towards the identity that I want to build? And that’s really where the magic happens. And this can feel weird, and I can tell you I always believed I wasn’t a goal setter. I resisted New Year’s resolutions. I’m like, oh, I don’t like setting goals. And I realized it was because they weren’t driven by action. A lot of times they were just wishes and dreams. But when you’re outlining that identity and you’re understanding the habits it takes to be in that goal identity that you have, you’re giving yourself action items and then you can list those out and break those down to really help yourself move forward. But it is about giving yourself even those micro goals so that you can see the little habits adding up. It is about really anchoring yourself in where you are now with that clear vision of what that lifestyle really looks like.

(06:29):
And remember that all of these habits that you’re taking on a daily basis, our votes for who you want to become, they’re all what truly creates the goal, even though you can’t see it snowballing right away, but the little actions and if we can celebrate those wins, they reinforce the identity we’re building. Then tip number three, create minimums so you always move forward. I am big on doing the minimum, and don’t get me wrong, I like to see results as fast as possible and complain with the best of them about how results aren’t happening fast enough, even when I know the reality of results in achieving body recomp and achieving different fitness goals. But we have to remember that the minimums are what ultimately move us forward. It’s not doing a perfect plan at the perfect time. We all do that. We all get really good at dieting down because in January we get motivated and we do these six week shreds and 21 day fixes, but ultimately we only are good at dieting down and we never learn to maintain because life shifts, we don’t have that perfect time anymore.

(07:29):
We can’t just be on this perfect plan. Life happens and we don’t know what to do. And that’s where minimums really come into play. It’s about making our lows less low because the more you can do at the worst of worst times, the more you’re going to be able to do at perfect times. And if you can make your lows less low, trust me, your highs are going to get higher. So really consider the minimums that you can do. Minimums are what make us disciplined and disciplined is what creates that identity because we’re replicating those habits without thought. So as you’re going through thinking about the changes you have to make, if you’re starting to feel that the effort doesn’t feel worth the outcome, think where am I maybe doing a little bit too much right now that is pushing you back against other priorities in my life or other things that I value, or even just the time that I have and the schedule that I have, which time comes out of what our priorities are?

(08:16):
Because our priorities, if we don’t own them, become our excuses, but consider what the pushback is against. Is it against you cutting out a non-negotiable? So how can you do the minimum? How can you do a little bit more than what you’re doing right now to move forward? How can you even scale back a habit that’s feeling a little bit too hard to stick with something that’s still an improvement? Because in those improvements, not only are we changing our habits ultimately to take steps forward towards that person we want to become, we’re acting as if, but we’re shifting mindsets because we don’t recognize that the more you do, the more you do. And that success mindset builds through what we accomplish. And when we feel like we’re not being successful with something, we doubt the habits even more. Our mindset becomes a negative one, which makes us shift into not taking the actions we need and defaulting back into the comfortable.

(08:58):
So remember that these minimums aren’t just about the habits that you’re building that are transforming you and are pushing you on that journey to the identity you want to become. They are you acting as if, but they’re also creating that success mindset and that mindset helps you more embrace that new identity, helps you truly believe that you’re acting as if, and again, not just faking it till you make it. Then tip number four, take full ownership whether you want to recognize it or not. Ultimately, you are in control of who you become. Yes, life throws things at us and we can’t always control every event that comes our way, every situation we find ourselves in, but we can always control our perspective. We can always choose to see it as obstacle or opportunity. We can choose to learn from it or we can choose to give up.

(09:40):
We can ultimately always choose how things impact us and how we respond. And again, in acting as if when you’re hit with something hard, when you’re hit with something unexpected, think about that identity that you’re building. How would that person act in that situation? When you find yourself defaulting back into your natural response, your comfortable response, the response you’ve always done, the routine you’ve always repeated, pause, assess, take ownership of this opportunity to make a change and will it be easy? Oh no. It goes back to tip number one. You’ve got to embrace the discomfort, but you’ve got to really see it as that opportunity and vote big vote for who you want to become because those hard points, the points where it would be so easy to default back into what is natural to self-sabotage when we’ve always self-sabotaged to go to the cupboard and grab out cookies or chips when we’re stressed because that’s what we’ve always done at those points.

(10:30):
That’s where we can take that big leap forward into our new identity by pausing and really pushing into the hard. But it means taking ownership versus blaming things outside yourself. Well, it was a stressful day at work. Well, this came up well, this is just the pattern I’ve always done. This is who I am. No, this is who you were. But take ownership. Take time to recognize that you have this opportunity to act as if and shift those mindsets because we are what we believe, whether we want to recognize it or not. And we don’t often realize the tapes sort of playing in our head, but it’s playing. And the more we can pause and build that self-awareness, the better off we’re going to be. But reflect on the failures, reflect on the learning experience, reflect on the good things that happen. Too often we’re like, yay, I did it, and then we just move forward versus being like, how did I do this?

(11:15):
How can I repeat more of this? How can I embrace whatever happened here? The magic to use more of this in other areas, but take ownership and really use that reflection to learn a lot about yourself, both good and bad situations. So with all of this and acting as if, I want you to really take a step back because I think in making some of these changes, we think, oh, well, I’m bad at this. I’m bad at tracking. I’m bad at being consistent with my workouts. I’m bad at this. No, you are not bad. You just haven’t practiced it yet enough. And in acting as if we are practicing consistently and we’re going to still make mistakes, but we’re practicing to learn to get it right, then we can’t get it wrong and then until it is who we really are, it’s a big part of our being.

(11:58):
But remember, you have to practice to get better at something, and that means embracing that you are going to make mistakes that you are going to have to learn. And there is no right time to start. The right time to start was probably yesterday. The next best time is right now because the more you, again, learn to do the minimum at times that don’t feel ideal, the more you’re going to be able to feel strength and confidence in what you can overcome, but also move forward when times are really good and capitalize on those perfect periods to do a little bit more to see results a little bit faster. So I want to encourage you act as if outline what that identity you have to embrace to have the goals you want to have really looks like. Then take a step back to look at where you are right now and start connecting the dots with little steps forward and little habit changes and little mindset shifts, but you’re not faking anything. You are truly embracing the habits and actions that you need to take and how your mindsets have to shift to really promote and believe in those things because that is how you’re going to act as if to become the person you want to be.

*Note: This transcript is autogenerated there may be some unintended errors.

Why Your Hard Work Isn’t Paying Off

by Cori Lefkowith | May 1, 2025 | podcast

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Change Requires CHANGE

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Change Requires CHANGE

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Download Journal Page

Transcript:

Open Transcript:

Cori (00:00):
Welcome to the Redefining Strength Podcast. Everything you need to succeed on your health and fitness journey, even the stuff you don’t want to hear. You’re doing the workouts, you’re tracking the macros, you’re working really hard, but it still kind of feels like you’re spinning your wheels. And it’s not a lack of willpower, that’s the problem. It’s that you’re planting in a field that hasn’t been cleared. And I want to break down this analogy for you because often what we really need is to slow down to speed up. So in this episode, I now only want to go over three steps to help you do this so that you can finally see the results that you deserve, but give you some reflection questions to ask yourself. Because I think a lot of times we just go all in and we try and speed ahead. And what we ultimately need to do is take that step back to realize what we’re applying all of our hard work to.

(00:56):
And if we don’t take that first assessment, a lot of times we’re adding on all these other things to a field filled with weeds. We’re trying to plant seeds where they can’t grow. So let’s go through the different steps that I think you really need to take the slow down to speed up to ultimately see better results. So step number one, and I bring all this up because I get a ton of questions and comments of people just saying, just tell me what to do. And the problem with that is, is that you can’t just be told a plan to do. You need to build a plan around where you’re at right now, and that means assessing what’s in your field, right? You are a field. What is in that field? Is it filled with weeds? Is it growing very smoothly? Does it have proper irrigation?

(01:43):
But step number one is you need to take that time to actually prep, can’t rush it. You need to assess where you’re at right now. If you want to create sustainable, lasting habit changes because that ideal plan you’ve been searching for, it doesn’t exist. And the more you keep trying to seek it out, the more you’re ultimately trying to force yourself into a mold that doesn’t really work for you. Like saying, I’m going to do six days a week, because that’s what the plan says when you can barely do three means that you are having a mismatch in what’s actually possible. You’re saying, oh, I’m going to grow this plant here That thrives in tropical climate. When you’re in the desert, it’s not going to work. So you have to pause to prep and make sure you are going to be able to plant things that can grow.

(02:29):
So I want you to think, what is my actual lifestyle looking like right now? I want you to assess what’s going on that would make things stressful. What have I tried in the past that hasn’t worked? What mental resistance have I built up towards tools? What tools have worked for me in the past? Really reflect on what have you done and where are you at? Ask yourself even the question of what quick fix have you chased before? And what happened when the motivation wore off? Because if you think about it, every time we’re looking to make a change, we’re super motivated. We’re super driven. Maybe it’s that we tried on those pair of pants that didn’t fit, or we stepped on the scale or we don’t like how we look, or we just feel low energy. Usually that drives us forward with motivation, and we’re even willing to embrace more sacrifices to see the result that we want because we feel bad.

(03:23):
But that bad feeling also then gets attached to a lot of the habit changes we’re trying to make, especially if with tracking, we feel restricted. And so then we have negative feelings towards that. So we have to assess what did we try and do when we’re motivated and what was the impact of that? And then how do we try and do too much, which ultimately sabotaged us. This pause right now to reflect on all those different things can save us a whole bunch of time and energy later. Yet so often we just say, I want to be told what to do, and we jump right in. So the first step is really pausing to prep before you make any changes. And it can be hard. It can be hard to slow down to speed up, but if you clear that field, you have that field cleared to then be able to plant the seeds so they can grow properly.

(04:07):
But if there’s a whole bunch of weeds, nothing’s going to thrive. Then step number two is really knowing what is in your field. We don’t often even realize what is and isn’t a weed. It could be a really pretty looking flower, but ultimately a weed that could kill everything else if we let it thrive. I don’t know a ton about plants, so I don’t know what that pretty flower that would kill everything else would be. But there are plants that do that. And the same thing can happen with habits that we’ve already ingrained, routines that we’ve already ingrained patterns that we’ve already created. Think about how many times you try to make that healthy habit change, and then you come home after that stressful day at work and you go to the cabinet and before you know it, you’ve got that whole bag of chips half eaten already on the couch and you’re going to devour the rest of it.

(04:50):
That’s a pattern, a seed that has been planted some time ago that now has grown into something that you might not even be aware is there. And a lot of times what we try and do is cut it off at the stem, right? We don’t actually pull out the roots, but we’ve got to truly understand what has grown in our field before, what it actually has available to it. Again, if it doesn’t have proper water flow, we can’t grow something that needs a lot of water. So in pausing to prep our field, we also have to pause to recognize all the underlying things that are there, all the roots that might still be buried, all the seeds that we haven’t recognized that have even grown, because these are all the mindsets, the patterns that we’ll repeat, especially when we get stressed, especially when that motivation wears off.

(05:33):
So I want you to look at three habits you’re repeating that might be holding you back currently, three patterns you found yourself falling back into, especially when you’re stressed. And then even think about what beliefs are you holding onto that are causing you or slowing you down or causing you to slow down. And I bring this back to the tracking that I brought up earlier. When do we usually go to tracking our food when we’re not happy? And then what do we do with tracking? We cut things out. No wonder we have a negative association with it. We’ve used it in a negative way in the past when we haven’t felt good. It’s felt like punishment. It’s felt like restriction, but tracking itself is none of those things. So we have to recognize the habits we might need, the lifestyle change we might need that we’ve pushed back on in the past, oh, I’ve hated increasing my protein, or I’ve hated doing strength work, or I’ve hated doing this, right?

(06:25):
Assess why you dislike those things and how you’ve implemented them in the past and how they might serve you now and resisting those hard changes might be the one thing that’s keeping you stuck. But the more we reflect on the mindsets and beliefs and habits and attitudes that we have and the interaction between those things, the more we can help ourselves really understand the situation we’re dealing with to move forward. And then step number three, build the right environment. When we see results, it’s because our environment is reinforcing the habits that we need. Ever notice the second you go on vacation and then you come back and you’re thrown out of your routine, it’s way harder to get back into things and you feel like you’ve completely lost the flow. It’s because of that shift in environment because maybe you don’t have the same meals prepped even coming back, or you don’t have everything ready the way you have, or you’ve been out of that routine, out of that environment.

(07:18):
It’s even something I see happen with clients and coaching is they’ve built these habits, they have this routine, but they don’t even recognize how much. Having that constant reminder of some of the resources or the community really helps them. I green those things. Or even when you think about going to the gym first thing in the morning. The first morning you don’t put out your clothes or you haven’t put out your clothes the night before. It’s a little bit harder to get yourself up, a little bit harder to get to the gym often, and it’s because we don’t have that same environment, as silly as some of these little habit things might seem. But those visual reminders, those environmental reminders, those habit repeaters almost, they are the things that keep us in the routine. If you think about it, on a stressful day, you walk in the door the same way you put your bag in the same place, you go to the cabinet the same way you go to the couch in the same way if all of a sudden you weren’t to come in your front door or you want to put your bag down the same place or you weren’t to have the thing in that cabinet, those are environment interrupters, pattern interrupters.

(08:13):
So really think about your environment and is it setting you up to repeat the same patterns and habits and routines that you don’t like, reinforces the same mindsets that you don’t need or that aren’t serving you? Or is it being developed in a way that reinforces the person you want to become, the habits you want to implement, the new lifestyle you want to lead to reach your goals. So I want you to think about what do you need to stop doing to make the space for the results you want? And what’s one small habit you’re ready to plant this week? And I want you to think with the stop doing to make space, think about it as what we prioritize or what we value we prioritize, and what we prioritize we’re going to do no matter what. So if there are things in your day, you’ll do no matter what right now, because they are priorities and they’re usually also your excuses for why you don’t have enough time for other things.

(09:05):
Put them last in the day instead of leaving your workout to the end of the day to put all the priorities you have first, put your workout first because that way you’re going to do all those other things, you value them, so you’re going to find the time to do them. So put first a thing that you won’t find the time for. If a push comes a shove at the end of the day, or you’re stressed out or you’re tired, but think about what even do you need to stop doing to make that space? Do you need to stop doing specific things in your environment? Do you need to shift your environment? And I’ve used this example before, so I apologize if you’ve heard it, but it’s something for me that was so eyeopening in how much the environment can shape what I do. But I had candy in the cupboard and I would play the one more game when I was stressed and I would go, Ooh, one more piece of candy, one more piece of candy.

(09:50):
And I keep going back to the cabinet. All of a sudden, one day I just threw that in the freezer and it was like the game stopped. Is the candy just as delicious and just as accessible in the freezer? Yes, it might even be arguably some of the pieces of candy more delicious. But that change in environment and the fact that I’m like, well, it’s here forever, even though it would’ve lasted a heck of a long time in the cabinet, it’s here forever. It shifted the environment. It was that pattern interrupt I needed. So as you’re thinking about something that you want to implement, think about some of the things you need to stop doing or shift how you’re doing or change your environment to help you prevent the same pattern from repeating as you’re planting that seed. Because we can’t plant the seed in a field overgrown with weeds.

(10:35):
It’s not going to thrive. So if we’re only trying to add new habits, do more workouts, do the macros work harder When the environment isn’t set up for success, we’re not going to seed things snowball. So hopefully these questions are helping you start to reflect. And if you want more, I want you to check out the journal entries and the journal questions that I have in the video description that will really help you or in the show notes that will help you also dive into these things a little bit more so that you can go through these three steps and really take action. It doesn’t have to be more than 10 minutes, but even take 10 minutes to really reflect and pause to prep. Are you clearing the field to then be able to put in the work in the right way with the seeds that you want planted there, the habits that you want?

(11:21):
How are you shaping that environment to help you move forward to see the results that you want? And it’s not easy. It’s really hard to even pause ourselves to take this time to think through things before we just jump into an ideal plan. But this desire to just be told what to do, to implement something that seems perfect is what holds us back and doesn’t allow us to meet ourselves where we’re at right now. So stop thinking about trying to do more and think about how to do things differently this time. Slow down, clear the field, plant the seeds, and put in the work strategically to help them grow.

*Note: This transcript is autogenerated there may be some unintended errors.

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7 Habits Of Highly Consistent Humans

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Change Requires CHANGE

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3 Tips To Stop The Self Sabotage Cycle

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Change Requires CHANGE

Change Requires CHANGE

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Go From Surviving To Thriving

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Change Requires CHANGE

Change Requires CHANGE

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Build Habits For That Shredded Summer Body

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Change Requires CHANGE

Change Requires CHANGE

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How To Become The Best Version Of Yourself

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Change Requires CHANGE

Change Requires CHANGE

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Why Your Hard Work Isn’t Paying Off

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Change Requires CHANGE

Change Requires CHANGE

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