(00:00):
Hey guys, this is Cori from Redefining Strength. Welcome to the Fitness Hacks Podcast. This is the show where I share all my free workout and nutrition tips. I’m not going to ever fill this episode with sponsorships or ask you to buy anything. All I ask in return is if you’re enjoying the podcast to leave a review or leave a five star rating or even better share it with somebody you think it might help. This will only take a few minutes and would mean the world to me and possibly change the life of someone. So let’s jump right in.

(00:28):
I don’t have enough time to work out. Most of us have made this excuse and to some extent it is valid. We are busy. There is not enough time in the day to do everything that we need to do. However, there is always a way to design for the time we have and even when something pops up and we can’t get to our usual routine, we can have that plan be in place. Not to mention, I think a lot of times that feeling of I don’t have enough time stems from us trying to force an ideal workout schedule over designing for the time we truly have and recognizing that what is realistic for us in our schedule may shift over time. So often our excuses pop up because of our priorities and not owning our priorities in life and our priorities are going to shift.

(01:13):
There’s going to be times a year where you’re going to have to prioritize family. Maybe over the meal prep you usually like or you’re going to have to prioritize work over getting in the workout of the usual time you like to get it in. And so I think owning the shift in priorities over the year, be it travel for holidays, travel over the summer, different things like that. The more we own those things, the more we can plan in a realistic schedule. Because discipline is built through what we can consistently do and to help ourself become more disciplined. We can’t always be relying on willpower to replicate the habits. This means that we have to be able to shift our habits so that we can stay consistent enough with the routines that when things are a little bit quieter, when other priorities aren’t getting in the way as much, maybe we can move forward a little bit faster, but we’re still maintaining those results during other times.

(02:01):
That’s why I wanted to go over some tips so that you could design fast and efficient workouts that will really work no matter your schedule, because if you have six days a week, you’re going to design differently and you’re going to potentially be able to use that full hour. Now note too, just because you have six days a week to train and an hour to train, that doesn’t mean that you should be making a HIIT workout, which should probably be about 20 minutes. Stretch that full hour a workout should only stretch the full hour because you’re using more mobility work, you’re lifting heavier, so you need those longer rest periods. You’re working. Different energy systems are on speed and power where that recovery period has to be longer and therefore the extent of your workout might have to stretch out a little bit more. But we are not just designing for the time we have because we have that time.

(02:39):
We want everything to be included with a purpose. So if you have three days a week and 30 minutes, if you have four days a week and 15 minutes, you can always design for the time you have and something is better than nothing. If you have five minutes, use that five minutes because as much as it might not feel like, oh yeah, I didn’t burn them many calories, how much muscle can I really build in this time? You’re not only keeping yourself in the routine and habit of it, so you’re keeping that time still set for yourself, you’re still making yourself a priority with those things, but you’re creating that success mindset. So often when we miss one workout, if we’ve designed for six days a week and we still do five, we feel less successful. And that can lead to us feeling like, well, I’m not going to care about my macros as much, and now who cares if I miss another workout and there’s this slippery slope of sliding off all the habits we really want versus doing three days, 30 minutes.

(03:24):
When we feel successful with that, there’s a tendency to want to do more. So it’s remembering that a lot of this is the mindset, the habit, the routine that it ingrains because also skipping your workout and being okay with skipping your workout is repeating a pattern as well. So if you’re short on time, one of the best things I like to recommend clients do is timed workouts. So this can be done in a couple of different ways, but if you have 15 minutes and you think about designing a workout, you’re like, well, I don’t know exactly how long this is going to take, or you’re watching your watch or you’re not being intentional because you only have 15 minutes. But if you time out everything, if you time out, how long you’re going to be foam rolling for, how long you’re going to stretch for, how long you’re going to do activation for, how long your circuits are, even the intervals of work, you know that you can for sure get in everything as is for that 15 minutes and you can be more intentional with your training.

(04:10):
So implement timed workouts, put either intervals per side of foam rolling or a set amount of time you’re going to foam roll and run through different things. Set the two minutes that you’re going to go through some dynamic stretches or even set intervals work per stretch for activations. Set the 30 seconds for the GL bridges or say, Hey, I’m going to run through GL bridges, scapular pushups, all those things for two minutes, but set a time so you know exactly what you’re doing. So you can be very intentional during that. And then I like to either use time sets, so more like density sets or density intervals or interval training In general. I know we think about interval training only for cardio, but it’s a great technique for building strength because of the training density that it creates. So when you have less time, you’ve got to use that time strategically.

(04:51):
And when you use time circuits that can help you keep moving and create that training volume but in a shorter amount of time so that training density can increase, which can drive progression, whether it’s doing a minute of work where you use weights that really you want to stop at 40 seconds, but you push through even if you have to pause for a second and you do those extra reps that you might not have done. And I think that’s really key to note is that a lot of time with interval work, we would’ve stopped at the eight to 12 reps and it might’ve felt hard at 12, but maybe we could have done 14, 15 and we didn’t do it because 12 is the top. Yeah, sure, we went up and wait the next round. But when we do that interval work, we’re pushing past failure a lot of times pass the point we would want to quit, and that can build strength endurance, it can help with our recovery and work capacity.

(05:30):
So it can be a great valuable asset to us as we’re looking to build muscle, even if we do have more time. But even with density sets, you can do a time circuit and cycle through things. Now with these intervals of work, you’re pushing past failure. You have to be strategic in how you’re using rest because when we have less time, we don’t have as much time to waste. And I put waste in air quotes, waste resting. Now that being said, rest is incredibly important. If you do not rest, if you do not recover, you are not going to be able to go at a true a hundred percent intensity. And that’s why we see people doing these long hour long hit workouts, but their intensity is going. Or if you’re actually trying to train speed to be able to run further faster and you’re not recovering enough, you are starting to train slowness.

(06:13):
So recovery is incredibly important if we want to be able to truly push hard and create that progression, because so often depleted states where we’re pushing hard for that depleted state, we’re not actually challenging our body in a way that it needs to really adapt and grow stronger. We’re just depleted in terms of our energy stores, so we don’t have the effort to give. So it’s incredibly important that when you’re even designing those intervals of work that you’re cycling through areas so that you can keep moving, but areas are resting while other areas are working. So you have to, this is tip number two, rest without resting. So the first tip is timed workouts. Whether you’re using time for all the parts for intervals of work, for density sets or time circuits, you also want to rest without resting. And what that means is changing the intensity of the moves that you use, it also means cycling the areas that are worked and the types of moves you include.

(06:58):
So I love to create more training volume for an area by sometimes even including a compound move and then an isolation move. But you have to know that you’re fatiguing area, so you have to at some point cycle to allow that area to rest, which is why a lot of times if you are shorter on time, more full body workouts because then you can work your legs, then you can work your upper body, then you can work your core. And even in that, a lot of times you think, okay, the leg and the upper body compound movements are going to be a lot more intensive. But that core exercise, a lot of times we can even reduce that intensity, which then makes it more of a recovery exercise while we’re still working and getting a lot of value. So you want to cycle the areas worked, but also cycle the intensity.

(07:37):
That might also mean that you do a big heavy compound lift for your lower body and then maybe an isolation move for your upper body. And while I do, yes, like to focus on more compound moves because they’re working more muscles that once you’re going to burn more calories from those workouts when you’re short on time and not that workouts should only be about calories burn, but it is an added benefit. While you generally want to focus on more compound moves, there’s always nuance to it. And that cycling of intensity might be really key, especially if you plan to work the compound upper body movement in another one of the circuits that you’re doing or on a different day based on your schedule. So cycling intensity of movements, areas being worked so you can rest without resting because that will help you get more out of the time.

(08:14):
But also be able to go at a true a hundred percent intensity, keep those 35, 40, 50 pound dumbbells for those lunges over having to go down and weight to keep the same intensity. And even going back to the time circuits, this is where you want to think, how can I make a move harder without adding more volume in terms of more reps at once? So when you’re doing those things, yes, if you have a minute of work, you might want to push more reps in that time, but you don’t want to turn it into cardio. Think how can I do a harder variation where I have to use heavier loads and I max that at five reps and then keep going even for the 30 seconds or we’re in that density circuit where you’re potentially going through multiple moves, the time circuit, we’re going through multiple moves, how can I do it so that I do five reps with a heavier load and ultimately end up moving more weight?

(08:55):
The volume adds up over the rounds, but I’m not resting because I’m not getting maxed out trying to do 10 wraps. So that’s again, even going back to the resting without resting. So time workouts, rest without resting. The next one is knowing when to go full body versus isolation. So the more days a week you have a train, and the longer the sessions can be, the more you can work in isolation moves because they aren’t going to give you as much bang for your buck. They aren’t going to strengthen as many muscles at once. But isolation moves are incredibly important. If you really are trying to drive muscle hypertrophy or muscle growth for stubborn areas, it’s Q, we include both. Now that being said, so often we only say then, okay, fine, I’m short of time. I can only do full body movements or compound exercises.

(09:37):
I have to keep all my workouts full body and I have to alternate areas work, and we don’t think about including as many isolation moves, but that can also hold us back because there’s a time and a place and a way we can design based on our needs and goals and even evolve those over time. So yes, if you have fewer days to train and you’re shorter on time, I will definitely tell you, especially as you get to five minutes, do as many full body or compound booths as you can. Those are going to give you the best bang for your buck. However, there is a way to also include a combination of both when you have stubborn areas, even when you’re short on time, and this is where compound burner type things, density intervals can come into play, but you’re working the same muscle group in back-to-back movements.

(10:14):
However, one is a compound and one is an isolation. And by doing it back to back, you’re using that isolation to push past failure to recruit more muscle fibers and drive better muscle growth through fatiguing a muscle. That might’ve been a big prime mover in that first one. And yes, got tired, but wasn’t pushed fully to fatigue because weaker smaller muscle groups fatigue faster. We were also pushing it just past that failure point by being able to lower the intensity, isolate it, and then use a lighter load, still a challenging load, but a lighter load than you had to use for the compound move to keep going with that exercise. And then after that, the two moves for that one area. Maybe then you cycle to another area. So you’re still potentially doing that full body workout, but you’re implementing isolation moves in a way that is valuable over just saying, Hey, I’m doing bicep curls for the five minutes that I have, which is not going to burn a ton of calories.

(10:59):
It’s not going to provide a lot of back for your buck If you did a back row, you’d work your back work on scapular movement and get your biceps all in one. So you can use a combination of both based on your needs and goals. It’s just recognizing that there’s more nuance than lots of time. Use isolation, not a lot of time. Don’t use isolation. Just think about how can you rest without resting? How can you vary intensity? How can you fatigue muscles faster in the time and fatiguing muscles faster doesn’t mean just feeling more destroyed from your workout. Okay? It doesn’t mean feeling slaughtered in a sweaty heap on the ground breathing like you just ran a marathon as much as that hard feeling can feel good. Really getting enough load for your muscles is about did they fully fatigue? Could you have done an extra rep the next week?

(11:39):
Did you progress in terms of reps, variation, tempos, any of those different things. But sometimes doing that isolation moves so that you have to do 15 reps and you have to pause at 10 to get out the last five. That’s also fatiguing a muscle group. Even if after the workout you’re not laying on the ground dead, okay, that can be good. So do combine things. Don’t just think it has to be either or. But do think that if you are doing fewer times a week to train to create that training frequency over the week that each workout does hit multiple muscle groups so you can hit ’em two to three times that training frequency has been shown to really be beneficial. Even when we’re training for six days a week, you want to hit an area more than once a week for the optimal benefit, then maximize.

(12:18):
And this is the final tip I wanted to go over. Tip number four, maximize how you train through fatigue. So this partly goes back to the isolation moves, but it also goes back to how you use the intervals of work when you’re pushing through fatigue. Sometimes we have to use rest, pause, and I say this because sometimes just stopping at a rep range because we’re tired and then never picking those back up, we won’t have time to come back to it. Sometimes if you can do eight reps with something, but you really wanted to shoot for 10, do the eight pause for just a split second or two even though you’re short on time, and then do those 10 because that will be more valuable than just having stopped at the eight and potentially getting in another round at a different point. So sometimes you want to push past failure, whether it’s using that isolation move after the compound move, whether it’s using that rest pause technique, whether again, it’s going back to those intervals of work where you pause during them very briefly, but you keep going past the point you would’ve wanted to stop had you just hadn’t done traditional reps and sets.

(13:11):
This also goes back to those timed circuits. So often with the timed circuits, we do just push sort of to make them cardio and try and move faster, but think about lowering your reps. So if you do a weight that really challenges you for five reps and you end up getting out more rounds in that time, you could end up creating a greater amount of loads lifted in that time because you kept moving. Instead of just pushing to 10 reps with something, even if, let’s just say you end up usually doing four sets of 10 with a weight, if you can break it down and do that same volume in a shorter amount of time and do it by doing five reps when you’re at home in that short amount of time because you don’t have the ability to rest as long as you did when you did those four sets of 10, you’re going to see great benefits because that training density moving more loads in a shorter amount of time creates progression and it can create growth.

(14:00):
So maximize how you’re training through fatigue and again, cycle those areas work. So you can go at that true a hundred percent intensity short on time doesn’t mean a workout can’t be quality. It doesn’t mean it can’t be designed with purpose. It doesn’t mean it can’t be focused on your needs and goals. And even when we’re doing five minutes and we’re designing maybe a workout that wasn’t exactly the type of training we wanted to do because sure, maybe you’re not being able to go to the gym, set up your heavy bar for a deadlift and all those different things, you can still do things that move you forward. And this is the final point I really want to touch on before I check for any questions, comments, or concerns. But with this last thing, sometimes it’s remembering that if you can’t do the optimal, you got to do something and you can do something that moves you forward, even if it’s not directly what you usually would’ve planned.

(14:43):
So if you have five minutes to train, and usually you’re doing these heavy lifts right now, maybe this week you just look at it and you’re like, okay, this isn’t going to be the day that I have five minutes to train. How can I maybe switch my focus and do a little deload work on some of the weak links I even noticed popping up last week when I was doing my heavy lifts so that next week when I get back to it, I’ve worked on something that will ultimately move me forward. So yes, sometimes we do have to shift our perspective with training for a short amount of time or less frequently to a different goal than we had normally had. But the more we can plan ahead and own our reality, own our schedule right now, own even our mental state right now, because when we get busy and all the priorities come into play, we can get stressed and we can not feel like doing our workouts, which makes us skip them more.

(15:24):
Shift your focus so that you’re giving yourself a purpose for the workouts that you are designing that are based on your schedule that ultimately does move you forward even if it’s not the same, because I think sometimes we just do it as a comparison of, oh, well, this five minutes isn’t as good as my gym workout. Okay, but how can you make this five minutes ultimately pay off for your future gym sessions and keep you in that routine and keep you in that positive momentum because something is better than nothing. And even if we have a week where we maintain our previous results, that is success. We’ve maintained a previous result, we’ve created a new setpoint now this is a new launching pad for the next phase of our journey.

(15:58):
Thanks for listening to the Fitness Hacks Podcast. Again, this is the place where I share all my free work out of nutrition tips. I’m never going to run sponsorships or ask you to buy anything. All I ask in return is if you’re enjoying the podcast to leave a rating review or share it with someone you think it might help. This will only take a few minutes and it would mean the world to me and possibly change the life of someone you know.

00:00):
Hey guys, this is Cori from Redefining Strength. Welcome to the Fitness X Podcast. This is the show where I share all my free workout and nutrition tips. I’m not going to ever fill this episode with sponsorships or ask you to buy anything. All I ask in return is if you’re enjoying the podcast to leave a

(00:16):
Review or leave a five

(00:17):
Star rating or even better share it with somebody you think it might help. This will only take a few minutes and would mean the world to me and possibly change the life of someone. So let’s jump right in.

(00:28):
This is not the last donut I will ever see. You might be like, what the heck are you talking about, Cori? But I want to go into 20 different sayings, quotes, mantras that I found really helpful in guiding me on my journey, things that my coaches have found helpful for them, and even things that you guys commented on my story and shared, which was one of them being this is not the last Don I’ll ever see. And I wanted to start with this one because it really ties into probably the most motivational, meaningful saying for me. But these things are really helpful to have these phrases in our mind to help us stay on track, to help us navigate the hard to help pick us back up. And the more we can have those little concise sayings, the more it’ll remind us of all the other snowball things we need to do.

(01:11):
So number one, and this is where this ties in. It’s your choice. I think for me, this was the overall statement that changed everything the most and really impacts every other thing that I’m going to talk about today because ultimately we are choosing everything we’re doing. For the longest time when I was making dietary changes, trying to work towards specific goals, I was like, well, I can’t cut that out. I can’t restrict this. Oh my goodness, I feel so deprived, right? All the changes feel so hard and we almost act as if someone else is forcing us to do them, but it’s our choice. If I choose not to go out and have a cocktail tonight, or if I choose not to have the food at the party, if I choose not to eat the way I’ve always eaten on weekends, it’s my choice. Yet we act like it’s being forced on us.

(01:56):
It’s restriction, it’s bad, but there are sacrifices that come with reaching any goal and we have to recognize, Hey, this is my choice and I can make a different choice tomorrow. I could have made a different choice today. So I really love that someone wrote in, this is not the last donut I’ll ever see because I think that’s such an important point. Hey, skipping dessert tonight. Hey, not doing this thing today. Hey, going to my workout instead of going to this other thing. This is my choice, and this is not the last time I’ll be presented with this choice and I can make a different decision later, but this right now is in line with my goals and it doesn’t mean it’ll feel easy, but recognizing that it is our choice and we can make a different choice at a different point is so key.

(02:32):
That’s number one. Number two is take ownership. So maybe it’s the control freak in me, but taking ownership was very relieving for me. It helped me reduce a lot of the stress associated with making changes and lasting changes because it also gave me back agency. I think a lot of times just the choice thing. We give away our power, we say that it’s something else being inflicted on us. We blame our failures and other things and it’s hard to accept fault, but the more we can take ownership, the more we realize that there’s a lot within our power to control. You can’t change your genetics. You can’t always shift your priorities, but you can work within these things and take ownership to control what you can control to move forward. So I think that reminding yourself that you can take ownership of your journey and that ultimately you need to put in the work to achieve results, that there’s nobody else that can do it for you, is really empowering.

(03:18):
It’s also intimidating, but really empowering so that we can truly move forward at any stage or phase of life. Sure, the goal that we reach the exact outcome might not look exactly how we expected it, but we can always move forward by taking ownership. Number three, your expectations make or break you. So a lot of times we come into a new plan program, we start a new journey having an outcome that we really want. I want to lose weight, I want to gain muscle, I want to achieve X. Well, just because you work hard, it doesn’t mean you’re going to get to that exact vision, especially in the way you envisioned it, but the more we come into something just saying, Hey, my expectation is to learn what I can to empower myself to be better so that I can keep moving forward towards this outcome so I can keep improving.

(03:59):
Because I can tell you I’ve done different coaching programs, different plans where I didn’t achieve the exact outcome, but I learned a whole heck of a lot even from things I didn’t like that ultimately did move forward towards my goals. So we can’t see it as this linear progress or process. So the more we say, Hey, how can I manage my expectations to always seek to learn, to implement new habits, to become more self-aware, the more we’re going to get out of everything we do to ultimately move forward towards our goal a lot faster and see a lot better results than we even expected. I can tell you sometimes I’ve surpassed what I really thought was the outcome I could achieve because I’ve now managed my expectations to learn from everything instead of just saying, Hey, it’s only a success if I hit X goal, otherwise it’s a failure because it’s not.

(04:38):
If you learn. Number four is oversell the negative. I’m not saying that you want to just doom yourself a doubt, say everything’s not going to work out. Be really pessimistic with this. But I think a lot of times we go into a new plan, like our friend tells us that keto really worked for them and it was so easy and such a lifestyle and so sustainable and so wonderful. And then we go in thinking it’s going to be this easy thing and change never is. And then when it’s not this easy thing, we think there’s something wrong with us. So I think the more we can say, Hey, this is a new plan, what are going to be the pitfalls? What have I struggled with in the past? What are my priorities and how are they going to hold me back from achieving this goal or implementing these things?

(05:16):
The more we can oversell the potential negative things that might happen, the setbacks that might occur, even just being aware that setbacks will occur, the more we can plan for those things and often the less they do pop up, not to mention the more where we’re readily able to navigate them because we’re in the mindset of this won’t be easy, so I’m going to have things pop up. So when you do encounter the hard, you’re like, ah, this wasn’t that bad. So the more you can oversell that negative, be prepared for things to come up for failures to happen, the better off you’re going to be. Number five, regress progress. So along our journey when things pop up, there are going to be things that set us back. We’re going to have to take sometimes two steps back to take one step forward. And this is not only with our workouts, regressing moves to progress and honestly, often modifying moves makes them harder because we’re meeting ourselves where we’re at to move forward.

(06:02):
But in so many areas we might say, Hey, I’ve tracked macros in the past. I’m really good at it. But maybe right now you can’t do that full ratio because of the way life is going, the priorities you have, the schedule you have, so you go back to doing the minimum. We have to regress or take that step back sometimes in a lot of different areas. And the more we embrace this and don’t see it as we’re failing, we’re moving backwards but more say, Hey, how can I use this to now build up stronger? Right? You get an injury, go back to the drawing more, take it back to basics. You come back even stronger. When I got injured, deadlifting more weight than I’d ever deadlift, I thought that was my max that I could achieve. I was all of a sudden realized all the different recruitment pattern issues I had.

(06:38):
I went back to the drawing board, took things back to basics, really dropped my weights and I ended up becoming even stronger than I thought possible originally just because of doing that. So sometimes we need to regress and progress and move forward faster and we got to take our ego out of it. So regressive progress is one of those phrases I love to always return to those boring basics, take the ego out of it. Number six is effort doesn’t guarantee outcome. A lot of times we will feel like we are working really hard and we deserve a result because of it, but effort does not equal outcome. Just because we are putting in the daily work does not mean the scale is going to show the weight we want at the end of the week. It doesn’t mean we’re not doing all the right things and then we won’t see weight loss occurring over time, but it just doesn’t guarantee an outcome.

(07:21):
And the more this goes back to managing expectations that we just see it as I am implementing these habits that is success in and of itself and I’m learning what I need to move forward, the better off we’re going to be. Because also being caught in defining success in only one way is the scale changing. It can make us miss out on the fact that our performance is getting better, we’re getting stronger, we’re actually seeing that body recomp and we can sabotage our own consistency because we don’t see that desired outcome. It also, the reason I wanted to bring someone up effort doesn’t equal or doesn’t guarantee outcome is because I think a lot of times we get caught up in the feeling of working hard and the feeling of working hard just comes from making a hard change, doing something we’re uncomfortable with. So simply tracking what you’re currently doing right now and tracking alone could be really hard.

(08:02):
And so you might feel like you deserve results and you deserve weight loss just because you’re tracking what you’re doing. But technically, yes, you’ve made a habit change, you’re tracking, but if you haven’t changed the food portions you’re eating, you haven’t made a change that might be moving you forward towards your goal. You set that first stage, but that might feel really hard. And so then you’re going to feel like you deserve an outcome when you haven’t actually made a change. So we have to diagnose where is this feeling of I deserve results, this effort coming from, and then even realize that sometimes maybe we are doing a lot of changes that are moving us forward and the effort doesn’t feel worth it to get the outcome we’ve so far gotten. So that means that we have to sort of change the pain of change because the pain of staying stuck, the pain of where we’re at right now has to outweigh the pain of change in order to get us to move forward and want to do all the uncomfortable things we really have to do.

(08:46):
And if that pain isn’t outweighing the pain of change, sometimes you have to change the pain of change. So we have to make the habits a little bit less so that we don’t feel like we’re giving so much effort so we’re more willing to stick with them to let that snowball occur. And this is sort of where number seven comes in, weigh the pain. So as I just mentioned, you have to consider the pain of staying stuck. So what is the discomfort in your situation? Why do you want this change? What is motivating you to move forward? What are the changes you have to make and does what you’re dealing with feel worth making those changes feel worth the sacrifices you have to make? There really is that fast to sustainable continuum. When we talk about making habit changes and sometimes we’re willing to make more sacrifices to get results faster, sometimes we’re not.

(09:27):
So this is where if you’re motivated to move forward but those changes don’t feel worth it and you don’t feel like you can be consistent with them, how can you break those changes down so that they do feel worth it so that the effort feels worth the outcome you’re achieving and you can celebrate those habits as win. We have to weigh the pain to see what’s really worth it for ourselves to implement new habit changes in a way that feels sustainable to get us to move forward. Because what might feel small could be what we need to inch forward right now to get that momentum going. And often the more we do, the more we do. Number eight, you can’t outwork time. I know we all want results yesterday, but we cannot outwork time. And I like this reminder because anytime I’m feeling like results aren’t happening fast enough, I have a tendency to want to do more.

(10:09):
And I see this in the way people comment when I’ll share photos of results or different things like that, they’ll say That’s a lot of hard work right there. That’s a lot of grind, that’s a lot of mental intensity off the willpower, and I think we’ve so valued hard work, so valued willpower, so valued doing more that we put such an emphasis on what we can accomplish short-term that we don’t really see how that’s holding us back from the longterm snowball. So I want you to think, am I trying to outwork time? Am I trying to do more now to see faster results? And will this ultimately sabotage me because I’ll get burned out because I am trying to will out my way through and that these things aren’t sustainable and I’m not truly learning what I need? How can I value the slow build a little bit more?

(10:47):
And I’m not saying you won’t be willing to make more sacrifices, but even in making more sacrifices, knowing you’re making those sacrifices for a short-term outcome, how can you have an exit strategy? How can you have that plan be in place so that you can transition into more sustainable habits? But I think that reminder, we can’t outwork time can get us sometimes to slow down. Also to recognize how long it actually took results to build to get into your situation. It usually wasn’t a couple weeks. Usually it was years of us not doing the things we should or improper dining practices or snowballs of different things, overload occurring and injury occurring that we didn’t even recognize until it was too late. But just think about that time and then give yourself time to correct those patterns to make those changes, and I think that will also allow us to give us more grace when we do make mistakes.

(11:31):
Number six is stop lone wolfing it. So I found myself especially guilty of this having a lot of ego saying, I can do it on my own, feeling like I was somehow inadequate or not motivated enough or not knowledgeable enough if I couldn’t do it on my own. And I realized that this was kind of a bonehead move because I was holding myself back from learning from other people’s mistakes standing on their shoulders to leap forward faster and you can’t know what you don’t know. That’s a simple fact. No matter how much we try and step outside our perspective and lens, we’re still looking for a critical opinion, a different opinion through our own lens, and the more we try and loan will foot and value doing it on our own or see coaching only as cheerleading, not as that outside perspective. The more we hold ourselves back sort of repeating the same loop and I see it with the change loop especially, which is where we get really excited about a new program.

(12:22):
Do all these new habits ultimately fall off these habits and then look for a new program because we never really assessed why something worked or what we need to double down on to move forward. So if you’re lone wolfing it and you’re feeling like you’re staying stuck working really hard, consider that you’re holding yourself back by not embracing another perspective and by thinking that coaching or another plan is just you admitting somehow you’re not motivated or knowledgeable enough. You can know a lot and not know what you need because you can’t give yourself that perspective. Number 10, love your failures. Failing is just learning with frustration. The more you can love your failures, the more you can learn from every failure, the more you can pause. When you fail to assess what happened, the more you’re going to grow. The more we try and brush past things, try and ignore that they happened, not log that unplanned eating, that emotional eating.

(13:07):
Pretend like the missed workout didn’t happen. The more we don’t own what happened, the more we keep ourselves feeling bad about those deviations when we shouldn’t, but the more we also don’t learn to avoid or plan for them in the future. So love your failures. They are chances to learn and often move us forward faster because we don’t want to repeat them. Number 11, something is better than nothing. It’s not fun to not feel like you can’t do the perfect thing, but you have to remember that a 1% improvement over what you would’ve done in the situation is better than nothing and going to move you forward. I think so often we compare what we can do during ideal times. What we’re motivated to do during January to what we really feel motivated to do during the holidays or the summer or a time that’s not as perfect usually for reaching the goals we want.

(13:51):
But if instead of comparing to a perfect time, we compare this time to the same time even last year, it’s thinking about how can I make these habits 1% better? Hey, during the holidays I want to have more holiday cookies and more holiday events. I’m not going to skip things or be as consistent and meal prep the same way as I was during January, but how can I make the holiday season a better holiday season? How can I be a little bit more consistent the more we compare and make those 1% improvements and think, how can I do something? Hey, usually on a day like today, I would skip my workout, so I’m going to do one minute of mobility work. That is something and that’s going to make you feel successful and that success mindset is going to make you want to do more.

(14:26):
This goes with number 12, which is do the minimum. So I see do something as different than doing the minimum because when we do the minimum, we’re planning for the minimum. We’re embracing that times of year other priorities are going to take precedent and that we’re going to have to shift how we’re addressing our workouts and our nutrition. Going to three workouts a week because work is busier or family life is busier, doing a minimum with just tracking our food, but not necessarily setting a strict macro breakdown and focusing just on protein or even trying to get more meals at home. But sometimes we have to plan to do the minimum over just even having that plan be for when our day gets sabotaged and we do something over nothing. Number 13, sustainable doesn’t mean easy or comfortable when you are making habit changes, you do want to be creating a sustainable lifestyle, but what feels sustainable is what you’ve always done.

(15:12):
Change is never going to feel easy. Think about how many times you’ve even made a change and look back and be like, why didn’t I do this sooner? And it’s because it felt hard to start because it felt different than what you’ve always done because you’re unlearning old habits as you’re trying to learn new ones. So when we’re thinking about creating something sustainable, it’s just more about acknowledging that we’re trying to learn the basics. We’re trying to learn about macros to understand how our portions impact us. We’re trying to learn about workouts and how our body feels. We’re trying to build a self-awareness of what we prioritize in life, how we respond to different situations. By all this learning, we can really find our lifestyle balance and constantly tweak it, but that’s where the sustainable comes in. You’re going to do things that are making sacrifices that you do not want to make longterm.

(15:50):
What you do to reach a goal is not what you do to maintain it, but this is why we’re thinking about how can I learn more about myself to understand what feels sustainable for me at the most fundamental level and then implement different habits? Even embracing that sustainability is going to be different at each time of year. During January, you’re not traveling. You’re really motivated to get extra lean for that beach vacation coming up in the spring or whatever else, so you do more, but hey, during the holidays you don’t have that same motivation. Sustainable is something different. So embracing that sustainable doesn’t always mean easier or comfortable too, and that there are still going to be sacrifices even as you make a lifestyle. I don’t want to wake up with an alarm every day. There’s days that I want to track my food, but I also know the value of it.

(16:27):
The more we can embrace some of those habits too and just say, Hey, this is a downside to the upside. Number 14, when you want to quit, keep going. When you want to quit, keep going. I’m going to repeat that one more time. When you want to quit, keep going. I can tell you that often it isn’t someone doesn’t have a good plan that they’re not doing the right things with their macros, that they’re not working hard enough that anything is even off. They just want to quit. Think about how many times we’ve done those 30 day challenges and we feel like, Ugh, I haven’t gotten the results I want. This goes back to weighing the pain because the pain of staying stuck may not outweigh the pain of change. We have to shift our habits at that time, but we have to remember that a lot of times we just haven’t seen the results.

(17:04):
We want snowball because we’ve quit. We have not embraced that. We just need more time doing those things and we’re going to hit dead zones, we’re going to hit plateaus, we’re going to hit times. We’re not motivated, but we’ve got to find ways to then do the minimum change. Our strategies change what’s sustainable to keep moving forward, but too often we just quit. We go back to old habits, which are definitely not going to move us forward. Number 15, suck it up buttercup. I probably say this to myself once a day. I don’t know if that’s a good or bad thing, but I do. This one for me is just a reminder of almost all the things I’ve already talked about and all the things I’m going to go over. Suck it up. Buttercup just means there’s going to be hard. Life isn’t going to be easy.

(17:39):
Changes aren’t always going to be easy. I’m not always going to do what I want. Even saying, suck it up buttercup, you want to embrace not doing what you should and there’s going to be consequences because of that and you’ll deal with them tomorrow. But I think the key that we remind ourselves that life is not always easy, especially in this day and age of all the social media where people are posting all these things of how easy things are for them or how good life is, and we’re seeing this highlight reel all the time, it’s really key that we remind ourselves that there are times we are going to have to say, I don’t want to do this, but it is my choice. Suck it up buttercup. Keep on going. Number 16, always question. The more we can ask ourselves why, the more we can assess why things worked or didn’t work, the more we can constantly step back to reflect and even set periods to reflect.

(18:19):
The more we’re going to learn from everything, and I can tell you that building self-awareness and constantly trying to build more self-awareness is what always drives me forward and helps me constantly grow and feel like I’m improving. This doesn’t mean that if progress is linear and that every week is better, there are weeks, there are setbacks, but then I learned from those, which ultimately I do feel like helps me lead forward after, but the more we question things, the more we question, why didn’t this work and dive deep into the things or why did I have this reaction? Or Hey, I’ve been really trying to work around this, but yet still flare it up. What’s going on? The more we ask ourselves questions and separate the emotion when we can, even if we have to throw a temper tantrum first, get upset, cry, whatever else, the better off we’re going to be.

(18:56):
So always question even if someone presents an opposing opinion that you’re like, no, that’s wrong, okay, even when you have that response say, wait, hang on. How could this be right? Or how could this work for them? Be curious with it. Number 17, don’t doom yourself with doubt. So I’m not telling you to go into a program saying, oh, this is going to be perfect. Everything’s going to work and not have some questions about it. I want you to question things. I want you to ask, why this macro ratio? Why would this work? Why this workout program? Questioning is good, but too often we go into something saying, this won’t work, and the second you said it won’t work, you are not going to embrace the systems or patterns or mindsets in order to make it work. It’s basically faking it till you make it and you’re not going to make it because you’re faking it.

(19:36):
We’ve got to act as if. So with this, you got to not doom yourself a doubt. You got to say, okay, I am doing this. Why could it work? And if it’s not working, why might it not work? Okay, but now let’s implement all the habits and try and maximize all the habits. Go all in and then take a time to assess you have that end date, set that end date, then assess at that point. But don’t doom yourself a doubt because otherwise you’re not really going to embrace the mindsets, the true actions. You’re going to do the workouts, but you’re not going to be intentional with all the training. You’re not going to try push loads, you’re going to do the macro breakdown, but potentially not address as mealtime and making you feel good, or are you sleeping well because of this? What other tweaks can you make to the food quality to even dial it in?

(20:12):
We’re not going to maximize the plan as is, and we’re going to do ourselves, so it’s almost like, why are we doing this? Don’t do yourself without. Number 18, pause and breathe. I can tell you when something is not working, when I’m getting frustrated, I instantly either want to go into extra research mode, do more mode, hard work mode, but sometimes we just have to pause and breathe. We’ve got to take that step back. That’s it, that pause, breathe. If you feel yourself pushing back against a change, even like someone’s telling you to do this, you’re in coaching, even embracing it, and you feel this instant rebellion against it, someone tells you to increase your protein. You’re like, no, I don’t want to increase my protein, and you try and find all the reasons not to do it. Be like, Hey, pause. Why am I trying to find all the reasons not to do something?

(20:55):
Is it maybe that it’s really uncomfortable? And yes, it’s really easy to reach for those reasons, but could this be the one thing I’ve never tried that might actually make the difference in reaching our outcome? If we have a goal, we are not going to like all the systems, processes, things we have to do to get there, and so often we say, if it doesn’t have this feature, it’s not worth it. We look for a plan that has x, y, and Z thing that has follow alongs, that has specific macro breakdowns. Then we don’t have to track in, but we want an outcome. What’s more important, having to track and that little pain or the outcome. Every upside has a downside, so sometimes we have to pause to breathe to assess. Number 19, you’re never above the boring basics period. No matter how advanced you are, you’re going to go back to them and the more advanced you are, probably the more you’ve done those basics over and over again.

(21:40):
I can’t tell you how much I’ve read on macros at this point. I’ve written a ton of macros. I look at studies all the time, but when I start a new nutrition course, even though every nutrition course starts with proteins are this, carbs are this, fats are this. I read through that stuff and I never skip it. I used to skip it and I realized that I was holding myself back from hearing something said in a new way that potentially even would make something in the program connect in a different way. For me, sometimes we need to hear something said in a different way at a different time to get a new interpretation. So don’t skip stuff that seems like, Ugh, I know this already. That’s the most important stuff to do because a lot of times it’s reminders that we need that we’ve forgotten as we’ve tried to learn more advanced stuff as we’ve progressed in our journey.

(22:19):
So you’re never above the boring basics, and the more you return to them, probably the more solid and faster you’re going to move forward overall and be able to implement more advanced stuff correctly and efficiently. Number 20, success is struggle. That’s it. Success is struggle. Failures are a part of success. They’re not the opposite of it. If we want success, we have to plan to see setbacks, mistakes, mishaps, plateaus, all those things, but a lot of times what we see as not moving forward ultimately does launch us forward faster. All of this to sum up, and probably the one saying I’m not including fully on here, but adding in as the bonus is act as if all of this relates back to creating the mindsets, the attitudes, the actions of someone who has the goals that you want. So to sum up all 20 sayings, it’s act as if you are becoming the person that you want to be because you’re acting as if until you’re acting as you are.

(23:09):
Our personality, our lifestyles, everything in our life are constantly changing. Our body’s constantly changing, and the more we can say, Hey, where do I want to go? How can I act in a way that is in line with where I want to be? The more we’re acting as if we’re implementing these different things, we’re believing these different things, the more we’re going to see those results snowball. We can’t fake things. We can’t just say, oh, I want to do these things. You got to actually work the plan if you want the plan to work. So acting as if it’s super key and creating those mindset sayings for yourself to remind yourself of the things that you need to do at the times you least want to do them is going to help you keep moving forward, shifting that identity and growing into the person you want to be because that’s a great part about life. We can constantly evolve and we should be constantly evolving. We’re actually changing whether or not we want to be. We just want to control the direction of the change and how it’s happening. I’d love to hear sayings that really motivate you, all that help remind you guys of the different things that you’re doing and which of these 20 sayings was most helpful for you, so please share in the comments. Hopefully this was really helpful, guys, so that you can keep rocking those results.

(24:12):
Thanks for listening to the Fitness Hacks podcast. Again, this is the place where I share all my free work out of nutrition tips. I’m never going to run sponsorships or ask you to buy anything. All I ask in return is if you’re enjoying the podcast to leave a rating, review or share it with someone you think it might help. This will only take a few minutes and it would mean the world to me and possibly change the life of someone 

*Please Note: this transcript is auto-generated and there may be some errors in the transcript

Cori (00:00):
Hey guys, this is Cori from Redefining Strength. Welcome to the Fitness Hacks Podcast. This is the show where I share all my free workout and nutrition tips. I’m not going to ever fill this episode with sponsorships or ask you to buy anything. All I ask in return is if you’re enjoying the podcast to leave a review or leave a five star rating or even better share it with somebody you think it might help. This will only take a few minutes and would mean the world to me and possibly change the life of someone. So let’s jump right in. Today I’m joined by my fabulous dietician, Julia, to talk about emotional eating. Julia, thank you for joining me today. I will let you take this away with what is emotional eating and how can we identify different triggers with it?

Julia (00:43):
Hi, Cori. I’m so excited to be here and be able to talk about this. This is something that I think is a really important topic and it’s pretty common and definitely this time of year where we’re not spending as much time outside, A lot of people may feel a little bit more boredom or sadness, which can lead to emotional eating. So definitely excited to be here and shed some light on it as far as what it really is. So it’s eating in a way that to suppress or soothe negative emotions that we’re experiencing. So this can be anything from stress, sadness, anger, fear, or this can even be good things like excitement or happy stress that we can be experiencing.

Cori (01:22):
I love that you mentioned it’s both negative and positive emotions because I think so often we do only think about it as, oh, I’m stressed. I went to the cabin and I grabbed out far too many chips or cookies or whatnot, and now I feel guilty about it. But we don’t consider the fact that we also do it in celebration. Food has become so much more than just fuel, and I even see it with patterns. The weather starts to warm up and all of a sudden I’m like, Ooh, margaritas and chips and guacamole, and I want these changes. Not that I don’t try and make an excuse for that at any time of year, but there are certain patterns and hidden things that we’ve conditioned ourselves to want. Can you talk a little bit about identifying those different things so that we can navigate the emotional eating to find our balance?

Julia (02:05):
Yeah, definitely. So like you said, it is really just kind of that brain pathway that we’re so used to taking and it’s comfortable for us and we’ve kind of wired our brains to go that way. So a lot of people think that we’ll do things like emotional eating maybe because, or just any compulsive behavior for that matter, because we lack willpower, right? I’ll always hear people say, I wasn’t mentally strong enough. I knew I shouldn’t have had it, when in reality we do it because it’s usually the only way that we know how to self soothe. So it’s just a comfort thing. Like you said, we use food in our culture to celebrate things. We use it as a comfort thing. So for example, most of us have heard of dopamine. It’s an important part of our brain’s reward pathway, which causes the body and our mind to feel good when we’re doing something pleasurable to us.

(02:52):
So highly palatable foods, things that are high in fat, salt, sugar give us an abrupt boost of dopamine as well. So it makes sense that when we are comfort eating scientifically, these foods do make us feel better. But the key takeaway here is that it’s usually not the food that we’re seeking, it’s the feeling that that food gives to us. And the issue with this is that it’s not really one solving the problem. So it’s really not fixing why we’re having those emotions. It’s more of just a bandaid in a sense. And then we’re also coping in an unhealthy manner. So this can contribute to things like weight gain and just health issues that we really don’t want to run into over time. So when this happens continuously, we’re just wiring our brain to immediately turn to food whenever we do feel stressed or scared or even happy. And it does take time to really rewire those pathways so that you’re coping with healthier alternative behaviors. For sure.

Cori (03:47):
I love that you mention wiring our brain to sort of repeat certain patterns and routines because it does become so unconscious at times. You don’t even think about it and you don’t realize why it’s a struggle. I even see with weekend versus weekday eating, we’ll say, oh, the weekends are when I fall off. Well, it’s because we’ve conditioned a certain lifestyle. There are different habits and routines and we’ve conditioned certain things to go along with them versus the weekday. So the more we can start to assess those patterns, see why we’re handling things in different ways, the more we can break those things down to create new patterns and routines and make unconscious habits conscious as we implement new things. And that’s also what makes it so difficult. We’re unlearning something as we’re trying to learn something, so there’s kind of an extra stress or strain, which does require a little bit of willpower, but if you’re constantly feeling like you’re just relying on willpower, there might be something else off as well when we’re going about this process. Any tips for trying to make some of those unconscious patterns more conscious?

Julia (04:47):
Yeah, that’s a great question. So that kind of ties into our big theme for this week is mindful eating and bringing that conscious awareness to our eating decisions. So the first step, like you said, is just acknowledging and bringing that awareness to it, right? This is the first step with any issue is just realizing, Hey, this is something that I’m struggling with, so I want to really be mindful around my eating. And then secondly, just working to acknowledge and reduce those triggers as well. So this could be something that maybe you’re not able to control as well. Maybe you have a really stressful work environment and that’s not a job you can leave at this time, so that’s just going to be a constant trigger for you, but maybe working to reduce your stress in other ways. Maybe that means indulging in something like doing meditation or journaling in the morning before work, and this is going to look different for every single person.

(05:34):
I had a past client of mine who when dealing with emotional eating, she would just lay on the floor, but she was like, that’s what works for me. It helps me detach from the emotions, recover a little bit. So this is going to look different for every single person. It could be going for a walk, calling a friend, reading a book, whatever is kind of that self soother for you that just allows you to take a step aside from it and just ask those appropriate questions as well. Is this really the food that I want? Could I substitute something else like reading or going for a walk? Am I just trying to relieve feelings of sadness or boredom or am I at a party and I’m socially eating because everyone around me is eating? So really that first step is just bringing awareness to it and asking ourself those questions, checking in with ourself and taking a step back. I think it’s so easy for us. We get home from a long day of work, we’re stressed, we grab a bag of chips and we’re just snacking right out of it, right? We’ve always all been there. So just really bringing that awareness to it and asking ourselves those questions that may feel a little bit uncomfortable and hard to do in the moment, but will really help us bring awareness to our decisions overall and help us reach our goals in the longterm as well.

Cori (06:45):
Being more mindful is so important, and I think when people come into coaching, when people start a new program, we’re looking for, and I know I’ve been guilty of this, I’m looking for the magic macro ratio, the magic thing to do to stop emotional eating, the magic workout plan that’s going to get me X amount of muscle in X amount of days. We’re looking for a thing, a tactic, but in reality, what helps us truly achieve our goals and create lasting results and lasting lifestyle changes is simply reflecting inward. It’s asking ourselves those hard questions. It’s drawing awareness to habits we repeat and asking ourselves why we’re repeating them. Because I think so often we haven’t questioned our own self-imposed limitations. We haven’t questioned, questioned our own belief about ourselves. We haven’t questioned why we do different things, and if we don’t question it, we can’t make a change.

(07:34):
So with emotional eating, asking yourself, why am I repeating this pattern over saying, oh, I don’t have the willpower. Oh, I just, I’m a bad person. I feel guilty. Anything negatively associated with it, which only perpetuates the pattern in an odd way, we need to take that time to say, Hey, I’m human. I have issues. What can I do to address this? How can I move forward? How can I make this something I actually want assessing? What do I want? Is this important to me? Why am I doing this? I love that you bring up that question. I just think it’s something that we so under utilize, but it can be so important to help us make changes that meet us where we’re at. So in talking about all this too, you had mentioned eating disinhibition. Can you go into that a little bit because I think this is a very interesting subject that ties into all of this and something we need to be aware of when we’re talking about building.

Julia (08:23):
Yeah, sure. So eating disinhibition is really the tendency to overeat in response to different stimuli. So this can occur in a variety of settings. Say that you’re at a party and there’s a table full of really good looking food, or just say that it’s in response to emotions since we’re talking in the context of emotional eating right now. But it really just means that those normal inhibitions that prevent overeating are removed, making people more likely to overeat, which can lead to weight gain. There was a study done back in 2010 which identified a specific gene to be associated with it. So I love that we’re able to really test for that in our DNA testing and give people an idea if they are more inclined to this because it’s something to be aware of and then know that, hey, maybe I am someone who I need to bring more mindfulness around my eating choices because that’s really going to be key for me in order to reach my goals. Versus that other mindset of just being like, I just lack the willpower. It’s just how I am.

Cori (09:21):
I think it’s so important, that point and that differentiation between, well, this is just how I am. Yes, you may have the gene for it, but this is just giving you the power to control what you can’t control because you can’t control that tendency necessarily. But you can become more aware of it and come up with strategies for it, whether or not it’s giving yourself that visual reminder of, Hey, if I’m reaching for this, I’m probably doing this because I’m stressed. Is this a food I want? And even in that assessment, there are going to be times we make mistakes where we do exactly the opposite of what we’ve been trying to work to do. And the last thing we want to do is make ourselves feel guilty. We just always want to learn from those experiences. Say, Hey, how can I address this in the future?

(09:56):
Or if you do turn to something and be like, okay, do I want this? If you really want it after going to do something else, then have it too. There’s not one way of handling things and recognizing that tendency towards certain things can help us then find different approaches to navigate it in different situations, whether it’s emotional eating or even that tendency just because you have that food all in front of you to keep going back for more, which I dunno about you, but I’ve done definitely now off of this, there are reasons why we even don’t eat due to emotion, and I want to talk about that as well because I think there’s different responses we have to different emotions in our life, and the more we own our natural responses or our personal responses, the more we can plan for them and address them. So if you are somebody who instead of eating out of emotion, doesn’t eat when you’re stressed or tired or angry or whatnot, can you talk a little bit about how to handle that and what to do in those situations as well?

Julia (10:52):
Yeah, sure. So losing our appetite due to emotions can also be attributed to that same what we call that fight or flight response, which is also why we can overeat as well. So some will overeat as a way to sell soThe while others can’t shift focus on anything but the stress and find themselves constantly undereating. And again, this is something where it’s just bringing awareness to it and learning to meet yourself where you’re at, not force feeding yourself. Maybe you’re just going to have small protein rich snacks. Maybe you’re going to do things like meal replacement shakes during this time just to get that in. Or even creating an eating schedule to help you kind of find that balance during that time in your life where you know that you do have that stress, but you still want to nourish yourself and kind of meet yourself where you’re at and do your best there as well.

Cori (11:37):
And I’m bring up something that’s potentially going to ruffle a few feather, but intuitive eating, and I mentioned this because I think it’s so key with the whole theme being mindfulness in our eating and even eating out of emotion. If you think about intuitive eating and eating in response to what you’re feeling, emotion’s going to potentially impact that. And so you’re not going to just be eating for reasons of hunger. So the more we can learn, if we are striving to eat more intuitively, which should always be our goal, the more we can learn those cues and even track our nutrition in the process to see, hey, have I feel correctly, is this out of emotion? Or hey, am I not eating out of emotion as well? Because that undereating, if we train our body to constantly undereat, is going to be something that we’re going to have to address at a later date. Just because we don’t feel hungry doesn’t mean our body doesn’t need the fuel. So with all of this, I wanted to ask you a little bit about your opinion with the push towards intuitive eating, how that plays into being more mindful and even how to truly build a more intuitive eating style pattern, so to speak. Because sometimes it is something that we have to learn and many of us don’t naturally want to do it and we eat for other reasons than just fueling.

Julia (12:43):
Yeah, I love that question. And I do want to note here that there is a huge difference between emotional eating and kind of binge eating like you brought up. Whereas binge eating, we typically see that where we’re over restricting and we’re not giving ourselves enough. So the end of the day comes and we are like, I need to eat everything in sight. And it’s kind of that binge and restrict cycle that we really fall into. So I do want to point out that that is different than emotional eating, even though it may feel the same, whereas emotional eating is strictly more just related to the emotions and the binge eating is most likely because you’re really under fueling, like you said, and you’re not eating enough. And that’s where tracking really does come in and really does help us realize those patterns and see what leads to it.

(13:24):
Because there are times where it’s like, Hey, I did emotionally eat, but maybe that’s because I also did not eat very well during the day. I didn’t have balanced meals, I skipped my lunch, my blood sugar is all out of whack and now my cravings are all out of whack as a result of that. So there are scenarios where our eating choices can reflect on maybe choices that we made earlier throughout the day as well. And as far as just kind of learning to control that a little bit, I think your question was, and just how we can overcome that and tie in intuitive eating, it’s really just going to be, again, always checking in with yourself and also after meals like, Hey, how am I feeling after this meal? And do I feel satiated? Do I feel like I need to eat something else?

(14:05):
Sometimes I think we feel like if you have a sweet tooth after meals, or if we feel like we still need to eat after meals, we need to ask ourself, did I have enough in that meal? Did I have enough protein, enough healthy fats, enough fiber? Was it a really well-rounded meal, or am I just eating strictly out of emotion? So again, just checking in with yourself, there is this big kind of push for intuitive eating today, which can definitely tie into this and teach us how to still check in with those emotions, check in with our hunger signals as well, allow us to stop eating when we feel full from a meal and allow us to know when we need to have a snack as well.

Cori (14:44):
But it’s definitely something often that’s learned. So if you’re like, I don’t know what to eat, I’m not seeing results, just you’re eating quality fuel. Just because you’re trying to respond to your hunger cues doesn’t mean that you haven’t trained your body to respond in different ways. We train patterns, we train responses. So often, sometimes taking that reflection, that step back to track, to dial in our macros, to really assess our portion sizes, to even assess why we’re doing specific things, be it out of emotion or be it out of a pattern we’re conditioned to repeat is incredibly important. So sometimes you have to go through that data gathering phase in order to really learn what you need. Now, going off of this, let’s just say, and I know you gave us a lot of strategies to handle those emotional eating times and even try and prevent them, but let’s just say you find yourself in a situation where you have already eaten out of emotion next steps. And I know one of them is not to make yourself feel guilty. How can you respond and move forward after something like that? Because I think that initial response, because we’re human and we’re going to have those situations where we don’t do what we should or what we wanted, that initial response can really make or break how we approach things in the future. What would be your recommendation if someone found themselves in that situation where they had that emotional eating episode and they’re like, oh, no, what now?

Julia (15:57):
Yeah, I love this question. My best advice. Just own it, right? So many, I’ve had so many clients in the past where they’re like, Hey, this happened. I’m just not going to track it for the day. I just want to put it behind me. I know it wasn’t a good thing. Just put it in the past, close my eyes, not look at it, and I’m like, Hey, track it. This is awesome that this happened. We can learn from it, right? We don’t track always to be perfect. We track for that data, like you said, and that way we can look at it, we can see what else you ate during the day. We can reflect on what led up to it and we can know how to better approach it in the future. So something that I’ll go through is like, okay, what led to this?

(16:32):
What were your emotions? What happened during the day? What was the main trigger for it? And how can we better prepare for it going forward? And sometimes it is as simple as it was just a really busy day and I needed more things prepped, and sometimes it is a lot deeper, and we do need to tackle those stress and those emotions and all as well. But really just owning it and then that way you’re accepting it and that’s that first stage and that way you can work on it if you always just continue to ignore it and just be like, I know it was a bad thing. It’s in the past. I’m moving on. I’m like, no, let’s bring it back. Focus on it right now and see what we can do to better approach it and help you moving forward. Because if not, it’s going to be a cycle that you’re continuously going to go through. And like we said, that those brain wiring pathways, you’re constantly just going to lean on that food if you never really force yourself to learn why you’re doing it and find those other coping mechanisms.

Cori (17:20):
Owning it is so important. I just want to repeat, own it. Own it like a bazillion times. Because I think so often we do try and sort of rush past failure, so to speak, bad experiences, and then we never learn from them. And that keeps us stuck in a cycle of repeating them, not to mention associates, even more guilt with the situation instead of just saying, Hey, I’m human. This is something I can learn from. And in that we almost drop some of the emotion with it. We give ourselves power to control it. It’s not just saying we don’t have the willpower, we don’t have the ability to change it. And in giving ourself back that agency, we often can move forward a lot faster, and it starts to bring that pattern to the front of our mind a little bit more because we don’t feel so guilty from it, so we’re not running from it. So this has been all incredibly helpful, Julia, and I’m going to check for some comments, but any closing thoughts that you wanted to share?

Julia (18:13):
I just want to say it is really common, and I think people think that it’s something that they just struggle with themselves, and they do think it’s that lack of willpower and mental strength and all that. So just know that you’re not alone, and it will take time to change those habits. Maybe it’s not going to be something that happens on the first try, the first week, first month, first year, whatever it may be. But slowly over time, those little efforts are really going to add up to the big change, and it will get you there to make more progress. So don’t feel defeated. If it’s something that you’re working on and you’re not where you want to be yet, just celebrate those little victories, own the failures, and keep moving forward

Cori (18:47):
On the failures. Celebrate the victories and recognize it’s always going to be a process. Those are such key points because we do feel alone sometimes in our struggles, or we feel like we’re the only one struggling and no one else understands and we’re not alone. And a lot of times food is more than just fuel. And the more we own that fact, even the better off we’re going to be. Thanks for listening to the Fitness Hacks podcast. Again. This is the place where I share all my free work, workout in nutrition tips. I’m never going to run sponsorships or ask you to buy anything. All I ask in return is if you’re enjoying the podcast to leave a rating, review or share it with someone you think it might help. This will only take a few minutes, and it would mean the world to me and possibly change life of someone.

*Please Note: this transcript is auto-generated and there may be some errors in the transcript

(00:00):
Hey guys, this is Cori from Redefining Strength. Welcome to the Fitness Hacks Podcast. This is the show where I share all my free workout and nutrition tips. I’m not going to ever fill this episode with sponsorships or ask you to buy anything. All I ask in return is if you’re enjoying the podcast to leave a

(00:16):
Review or leave a five

(00:17):
Star rating or even better share with somebody you think it might help. This will only take a few minutes and would mean the world to me and possibly change the life of someone. So let’s jump right in.

(00:28):
I’ve made a lot of mistakes and learned a lot of hard lessons along my road to achieve better body recomp, improve my strength, overcome injury, and I wanted to share some of these lessons that I’ve learned with all of you to help you hopefully avoid some of the mistakes I’ve made, but also to recognize that so often we overestimate what we can accomplish short term and underestimate what we can accomplish long-term with consistency. So going over six hard lessons that I’ve learned, number one, stop saying it’s not forever, but it’s not forever. And what I mean by this is often we go into something being like, oh, I don’t have to track forever. I’ll even have clients ask, do I have to track forever? And I used to always say, oh no, you don’t have to track forever. It’s just a learning tool. And while that is the truth, you may not track forever.

(01:17):
You don’t necessarily need to track forever. I think planting that seed in our head makes us not embrace how much we’re going to truly have to change our habits and lifestyles because you can’t just do one thing to achieve your goal and go back to what you were doing. What you do to achieve a result will then shift as you maintain because you don’t necessarily keep doing the same thing. What you do to reach a goal is not what you’ll do to maintain it or as you work towards another goal and hanging onto those habits might hold you back. But we have to embrace that we’re making changes that are going to be something that are going to impact our lifestyle long term, that are going to be mindset shifts that change how we always are going to view things in the future. We are acting as if until we’re acting as we are.

(02:00):
So if we have this perspective, oh, it’s not a lifestyle change forever, it’s not something I’m going to necessarily do forever. We kind of fake the habits. So it’s not fake until you make it versus truly acting as if. So you’ve got to stop saying that it’s not forever, but also recognize that it’s going to change. And when you get to maintaining, you’re going to shift your habits. You’re not going to stay in a calorie deficit. Once you’re maintaining your results, you’re going to have to retrain your body to eat more. You’re going to shift how you train, you’re going to shift how you fuel. And then as you’re maintaining your results, that’s going to shift as potentially your lifestyle shifts. So one thing is not a lifestyle. A lifestyle is based on the fundamentals of understanding macros, understanding work, workout progressions, not doing the same workouts or the same macro ratios forever.

(02:40):
So it is but isn’t forever. Number two, not embracing minimums. It’s all well good to go all in, go do those six workouts or six days a week of training, do intense macro breakdowns, even potentially cut out foods you’d normally enjoy. I know there are phases where I’m like, okay, I’m not going to have my cheat day each week. I’m going to focus a little bit more on eating a lot of whole natural foods. I’m not going to let as many deviations in. I’m going to cut my cocktails for a little bit and I’m going to go really intense because I have a specific goal I want, but that doesn’t work at all times of year. There are times of year where I’m stressed where I just simply don’t care where there’s other lifestyle balances and things I want to work in. And at those times I would always sabotage myself by trying to enforce the same habits.

(03:22):
And when I couldn’t enforce the same habits, I would ultimately do nothing. So instead, I recognize how important it’s to do the minimum. Realizing that at certain times other things in your life have to take at the priority. But by doing the minimum as much as it doesn’t seem like your ideal, it keeps you moving forward. It keeps you maintaining the progress you’ve already built because so often if we can’t do the perfect thing and to keep moving forward, we do nothing or bad habits that lead to us sliding back down the hill. Why lose progress? Why not see maintaining itself as progress because you’re creating that new set point, that new launch pad off of which you can build when times do become a little bit more ideal when you can move forward plus often in doing the minimum and what feels like we’re not moving forward, we’re still inching forward.

(04:02):
So all of a sudden when things are less stressful, work has calmed down. We can go back to the six days a week of training or we can do a little bit more and push harder in our training because we’ve overcome that injury, whatever else it is, and we can go a little bit faster ahead. We have that solid foundation and it’s almost easier because we stacked those other habits. Maybe tracking for the longest time was hard for us. And then we got into tracking some very intensive macro breakdowns with specific foods and now life is busy and we can only track protein Tracking has now become so normal and natural that we don’t even think about the fact that we’re still doing a minimum that was above what we used to do, which was not track. And so when we have to go back to those ratios, all of a sudden that might be easier because we’ve kept in that one habit.

(04:42):
So embrace doing the minimums because that keeps you moving forward and often keeps you maintaining your result, which leads to body recomp still snowballing even though we don’t feel like we’re necessarily doing a ton to achieve that. Number three, realize that the closer you get, the harder it gets and you can’t rush the process. So when you think about 10 pounds, the last 10 pounds, we have to think, well, it’s only 10 pounds, but those 10 pounds are probably going to be the hardest 10 pounds because even losing five of those 10 pounds, you’re losing 50% of the weight you have to lose. So if you think about if you had 30, 40 pounds to lose and you had to lose the 15, 20 pounds, how long it took you to do that and that 50%, this is 50% still, so it’s going to take you a lot longer than you think.

(05:23):
Just because it’s five pounds doesn’t mean it’s going to faster. And the more you try and rush that, the more you risk losing muscle, the more weight we have to lose, the more wiggle room we really do have, because some muscle will be lost as we won’t necessarily need all the weight that we have on as we do achieve that body recomp. But the closer we are to our goal, the more we’re pushing potentially a boundary we’re not used to pushing. We’ve never pushed before that our body doesn’t necessarily want to push. And so the harder it’s going to get and the slower we have to go so that we make sure that we’re not creating any metabolic adaptations, losing muscle, creating hormonal imbalances that will ultimately sabotage us maintaining those results. So what might’ve been one pound per week when you had 30, 40, 50 pounds to lose now as you’re getting towards the 10 pounds is probably going to be a lot slower because it is, again, each pound you’re losing is a higher percentage of the weight you have left to lose than when you had more weight to lose.

(06:12):
So just remember that and recognize that and also recognize that in this process, and this is one of the other hard lessons that I learned, you may feel like you look worse before you look better even though you’re moving forward. And it’s often because you’re losing off of areas that you don’t care about as much. While the areas that you do want to lose from are not changing. And because other areas are becoming smaller, other areas look bigger. So just recognize that as you are leaning down, as you’re losing weight and you’re losing those last few pounds, you’re going to feel like you’re in a dead zone where nothing’s happening. But that’s often the point when we want to quit and that’s where we have to keep going. I know at 30 days when we’ve been working really hard, when we don’t feel like we’re continuing to see progress or six weeks because we are at those last few pounds, we just have to stay the course.

(06:53):
That’s really what it’s, we have to stay the course then recognize that everything ebbs and flows. Life is never standing still. Your motivation is not going to always be there. You’re not always going to have the perfect situation. Stressors in life are going to change. You’re going to have priority shift. And the more you can constantly be evolving to meet yourself where you’re at, the better results you’re going to see. I can tell you that macro breakdowns that work really well for body recomp. At one stage, if I change up my training, add in something else or have a different focus, or even as wimpy as I’ve now become with Southern California weather in the winter when it’s colder versus the summer, I know my activity level changes. And if I try and force something that worked on one time at another time, it might not work any longer.

(07:34):
And if I don’t ebb and flow with the activity level, if I don’t ebb and flow with my stress, I’m going to ultimately sabotage my long-term consistency. I know we want to strive for this ideal that we see out there, this idea perfect, but more we can meet ourselves where we’re at, the more we’re going to continue to move forward during every phase of life. And if you’ve ever thought like, oh, this is not the right time. I’m not going to start now, that is exactly the right time to start because only starting during these perfect times is why we don’t learn how to ebb and flow when things do get stressful. It’s why we don’t learn how to do the minimum. It’s why we end up sabotaging ourself because we haven’t stacked those habits in a way that they’re sustainable when life gets in the way, which is a majority of life, life getting in the way.

(08:12):
So off of even my other tip about not feeling like you look better and hitting that dead zone, I think it’s a very interesting phenomenon that I noticed as I maintained longer and longer and didn’t have those big swings because I learned how to ebb and flow with life. But you may feel like you truly look worse while maintaining your result. So you might end up stepping on the scale and be like, okay, my weight’s the same. Okay, my measurements are the same, but I feel like I don’t look as good. And this is a strange phenomenon with maintaining that I call the comparison game. I think we are creatures of comparison, and I think a lot of times we do something in reference to another point. So when you’re first losing the weight, you look better than you looked before, right? The clothes fit better than they did before.

(08:56):
At some point A, when you hit that maintaining level, you’re going to have sort of bumpers where you will gain a little bit and you will lose a little bit, but you’re cycling very close around that weight. But there’s still ebbs and flows. So if you hit that bottom a little bit higher will look worse. But also you stop having that comparison because for just look that same way. So if you have a little bit of bloat on that day, you might feel like, oh, I don’t look that good, but it’s just a little bit of bloat. It’s not that you’ve lost progress. It’s not that you’ve sabotaged anything. So you have to recognize that you’ll lose that comparison when you’re maintaining. So you’ve got to stay focused on other metrics, other ways to keep yourself within those boundaries. Are you doing the habits you need?

(09:31):
Are you tracking those? Are you tracking progress in different ways? Are you even setting performance goals? Because we don’t do well with no direction, we get very lost with no direction. So you always want to be setting that direction because you won’t have that clear, necessarily aesthetic comparison. And if you let that start to sabotage you, you might start to lose more even though you don’t need to, or you might end up giving up on healthy habits that are really working for you. The last tip I wanted to go over, a hard lesson that I learned was take breaks to focus on other priorities. It’s really hard to say, Hey, I have to put this goal on a back burner, especially if you still have 20, 30 pounds you want to lose. If you have more weight you want to lose, it’s really hard to say, Hey, I’ve got a slow down on my focus on the school.

(10:10):
But I think sometimes owning that other things in our life have to take priority, help us ebb and flow and move forward no matter what, but trying to white knuckle our way through willpower our way through is what ultimately leads to us giving up and never accomplishing a goal. And it even becoming harder each and every time we try and reach it because we’ve created other issues and even other negative mindsets towards tools. If you think about tracking, a lot of times we have a negative association with it because every other time we’ve tried to trap, we’ve restricted, we haven’t seen our results. It’s just a negative experience overall, which makes it really hard to want to use that tool again in the future. So the more you can say, Hey, this is what my schedule is right now, how can I plan for this so that I can give what should be a priority right now, the necessary attention that it needs while still being consistent.

(10:54):
So if work has gotten busy, hey, okay, yes, I do six days a week usually, or five days a week usually, but I’m going to go to three days a week and I’m going to go to 30 minutes. That owning of the other priority allows you to still do something. And a lot of times that’s something moves you forward a lot faster. Not to mention, you might find that by not having that mental strain of that other thing and given your whole focus to the thing that should take priority, you ultimately see results snowball better, you feel better and even want to do more. I think that’s something we forget is the importance of the success mindset. Because when you set six days a week, if there are other priorities and you’re not owning them and you can’t get into the gym six days a week, you start to feel like a failure when you miss one session, even if you still got in five.

(11:33):
But if you set your priority or not your priority, but your expectation of three sessions with your other priorities, and then you get those three sessions, you feel successful often you want to do more because sometimes missing workouts, then we go, well, what’s the point of eating? Well, who even cares? And then more workouts are missed versus, Hey, I did my three workouts. I feel great. I want to even dial in my nutrition a little bit more. So the way our momentum is going can really impact the results we ultimately get and the habits that we can allow to snowball and build. So just for recognize that it is okay sometimes to even say, I need a dieting break, or I need a deload week just because my priorities have shifted and this keeps me doing something, it gets me re-motivated even often faster to keep moving forward. But all these hard lessons really come back to the fact that so often we do prioritize or value more hard work. We do value doing more. We don’t often value time and consistency and balance and meeting ourselves where we’re at, but the more we stop pushing for the short-term fix and embrace that over time, we can really see the results snowball the better off we’re going to be.

(12:40):
Thanks for listening to the Fitness Hacks podcast. Again. This is the place where I share all my free workout nutrition tips. I’m never going to run sponsorships or ask you to buy anything. All I ask in return is if you’re enjoying the podcast to leave a rating review or share it with someone you think it might help. This will only take a few minutes and it would mean the world to me and possibly change the life of someone I.

*Please Note: this transcript is auto-generated and there may be some errors in the transcript