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How To Get Lean & STAY Lean For Life (6 Tips)

How To Get Lean & STAY Lean For Life (6 Tips)

by | May 28, 2023 | Blog, Diet

Let’s be real here….

You want to be lean and strong to perform your best for the rest of your life.

Falling into old habits is the quickest way to lose your progress.

You need to create a lifestyle built off of habits you can maintain.

That’s why these 6 nutrition rules are key to staying lean and strong for life!

Rule #1: Don’t Ignore Your Gut Health.

Very rarely is gut health the first thing that comes to mind when you think about staying lean.

But if our gut microbiome is healthy, the rest of our body will function optimally. 

It helps reduce inflammation, keeps our metabolic rate higher to burn more fat, and helps reduce cravings.

An increase in “bad” bacteria has been shown to trigger an overproduction of insulin, leading to insulin resistance, which causes your body to stop burning fat and start storing it. 

The more insulin sensitive you are, the more likely it is that you’ll have a leaner body due to insulin’s anabolic properties — replenishing fuel stores while reducing the rate of protein degradation or breakdown.

Taking care of our gut health can actually help us feel fuller and balance our appetite. 

When the bacteria in our gut ferments fiber, it releases leptin which can help suppress appetite and help us feel more satisfied.

Aim to consume 25-30 grams of fiber per day and consume foods rich in probiotics and prebiotics, like yogurt, fermented foods, garlic, potatoes, bananas, and legumes. 

Eating a variety of fruits and vegetables is also important, as research shows that consuming at least 30 different types of plants per week can lead to a stronger and more diverse gut microbiome.

So have some fun with that meal prep over the week for great tasting dishes and a lean, strong body! 

Rule #2: Don’t Diet Forever.

If you’re still thinking of your dietary changes as something you’re doing until x date, you’re never going to actually create lifestyle changes you can maintain long-term.

You can’t maintain habits you hate for long.

If you feel restricted and hungry and deprived, at some point your willpower is going to run out. 

Find new ways to do the minimum if you want to create baseline habits that keep you consistent.

This is how you maintain the results you’ve built.

An easy way to do this is to pick a calorie range and a protein minimum. 

By having these clear guidelines, we can make sure we are allowing 012 – guidelines ourselves to enjoy the foods we love with guidelines to keep us in check! 

Life is unpredictable and there may be times when our priorities change.

It’s okay to reassess and adjust your approach.

Whether you’re juggling a busy work schedule or taking care of a new family, you can still make changes to your nutrition by constantly assessing your priorities and setting boundaries with tracking. 

Rule #3: Fuel Your Training.

Too often we sabotage our long-term success by NOT focusing on our performance while adjusting our nutrition.

We just accept low energy levels and sucky workouts. 

Because let’s face it…if we feel crappy, it impacts our nutrition choices.

Feeling strong and powerful and fast…well… it ROCKS.

If you want to maintain your aesthetic results, you need to make sure you’re fueling to be able to train the way you’d like. 

Properly fueling our training makes it so much easier to maintain our results long term! 

Fueling to build lean muscle is really the secret to being able to look leaner for the rest of our lives! 

You can’t stay in a deficit forever.

Focus on fueling your workouts to make sure you have full energy stores to perform at your best!

And if you’re doing any endurance training do NOT fear carbs! 

They are key even if you went lower carb to initially lose the weight! 

Rule #4: Set Meal Prep Staples.

You need flexibility to enjoy any of the foods you love or go out to eat if you’re in this for the long haul.

The more restricted we feel, the harder it is to stay consistent.

It’s key we have flexibility but If you want to maintain your physique for life, you need to have those meal prep staples always on hand.

Find delicious recipes you love to prep in bulk and freeze. 

Find easy canned goods or frozen foods you can always have to prep in a pinch. 

Create some go-to meals you can eat consistently that are always there for you in a pinch.

Create a few different variations of those meals like a higher and lower carb option so you can make adjustments based on other things you had that day. 

Went out to an unplanned lunch and had more carbs?

Use version B of your taco bowl and make it a taco salad instead!

Have some simple staples you always know you have on hand to make life EASY while keeping you consistent.

Rule #5: Embrace Change

Your priorities in life will shift. Your body is going to change with age

Even your lifestyle and activity level may shift season to season. 

Your routine during the holidays will be different than over the summer. 

Nothing will work forever.

So staying lean and strong for life will mean being open to constantly learning and adjusting.

You wouldn’t do the same workouts forever…so you can’t approach your diet as you’ll do the exact same thing forever either.

Don’t be afraid to adjust your macros or portions over time.

Try new foods and recipes. 

Experiment with including different supplements to help you work toward other goals or even make your lifestyle more convenient during busy days. 

Embrace that you can constantly make changes to find a balance.

Maintaining doesn’t mean you won’t fluctuate or that you won’t set goals to focus on.

It just means you have those boundaries to keep yourself in check and doing the minimum to maintain the hard work you put in to get these results in the first place! 

Rule #6: Put Protein First.

The simpler we keep things, the more sustainable the habits are.

Too many things to focus on splits our attention and with more balls up in the air, it is much easier to drop one when life does it’s best to get in the way.

Maintaining your results is about finding out the minimum you can do.

I like to think of it as a challenge to see how lazy I can get away with being.

Give yourself one focus.

Getting about 30% of your daily calories from protein will keep you dialed in enough to maintain your results.

This puts your focus on whole, natural foods and keeps your metabolism humming.

Paired with a calorie range this makes sure that you’re never getting too far off track even as you work in other foods or travel or enjoy cocktails out with friends. 

It also allows for more flexibility so you don’t constantly feel restricted or like you have too many habits to focus on repeating!

Focus on these 6 simple nutrition rules to stay lean and strong for life and don’t sabotage yourself in constantly overcomplicating things!

For more tips, join my FREE daily newsletter!

Meal Plan To Lose Fat Faster (Without Ruining Your Metabolism)

Meal Plan To Lose Fat Faster (Without Ruining Your Metabolism)

by | May 14, 2023 | Blog, Diet

Wish you could look lean whenever you wanted?

Like always be at your most fabulous for a vacation or big event?

Well I’m going to share how you can actually accomplish this and stay leaner all year around.

The secret is MINI CUTS.

And I’m going to explain what mini cuts are and how you’ll be able to design your own by the end of this video.

What Is A Mini Cut?

Mini cuts are NOT something you do long term.

They are hard.

They are miserable. They aren’t fun. You’ll feel hungry. Your body will be a bit mad.

But the point of them is to kickstart those results.

And to feel extra fabulous for that vacation or event.

To stay lean, you can’t be in a deficit forever.

And, even if you aren’t yet at your goal, if you’ve been dieting for longer, you need to take a break at points.

Because you will hit a plateau or reach a point of diminishing returns.

The longer and stricter we’ve been dieting, the more our body and our mind will fight against us.

That is why at points you have to shift into maintaining your results, even if you aren’t yet fully at your goal. 

During these times you want to increase your calories and focus on more balanced macro ratios.

These are a BREAK for your body and mind but ESSENTIAL if you want to see the full benefit of mini cuts.

By maintaining your results for a time, you create a new set point off of which you can build.

You can then strategically use more intensive deficits and macro breakdowns to achieve amazing results very quickly and get that extra definition whenever you want.

And these strategic deficits and intense macro breakdowns are called mini cuts.

And you’ll only use these strategically for 1-3…4 weeks max.

They are to look extra fabulous for that big event or even to overcome a plateau when you’ve been stuck.

Mini cuts are times where you are going to go to an extreme that you know is NOT sustainable but with a purpose and an exit strategy.

You are doing this built off of those key fundamentals not just doing some shake or detox fast fix.

And because the mini cuts are short, you won’t sabotage your metabolic health or feel restricted for so long you can’t get back on track after!

So…How Do You Set Your Macros And Calories For Your Own Mini Cut?

Yup. You’re going to have to track to really use these mini cuts to your advantage. Precision is key so we don’t lose muscle and focus on that recomp quickly.

We need that data to help us avoid the cut backfiring because we are going to be going to a strategic short-term extreme.

To set your calories, a good starting place is 10x goal bodyweight (which may even be your current bodyweight if you’re already lean).

This number is going to be low.

If you are super active and super lean, you may simply cut 500 off of your usual maintenance if you track consistently.

But you are pushing the most extreme deficit here for a very short term!

Then adjust your protein.

You want your protein intake between 45-50% for this mini cut.

You can then divide the rest between carbs and fat, but the more active you are and the leaner you want to be, the more you will want to keep carbs higher while dropping fat closer to 20%.

Often for a mini cut with clients I recommend something like 45% protein, 35% carbs and 20% fat.

I’ll show you how I would hit this ratio with a full day of eating at 1400 calories.

Full Day Of Eating – 45% protein, 35% carbs, 20% fat at 1400 calories

Pre-Workout:

Because my calories are low and I want to maintain my lean muscle mass, I will often train earlier in the morning after a protein shake and some coffee.

I love this morning routine and find the coffee allows me some time to wake up and gives me a bit of an energy boost while my calories are low.

The protein shake is also key so that I have those amino acids available to help me repair and rebuild from my lifting.

During my workout, I’ll consume my BCAAs.

I find because I’m in an extreme deficit and not getting “enough” of anything, these help me recover faster from my training and protect my lean muscle.

I also am very strategic during these mini cuts to focus my progressions on lifting over cardio.

Post Workout/Breakfast:

After my workout, I’ll head home and have breakfast. I generally make an egg white omelet with smoked salmon as well as oatmeal.

I love using the Everything Bagel seasoning and Melinda’s hot sauce on the omelet.

Because sauces often pack a calorie punch, hot sauces and seasonings will be your best friends to make meals still tasty so you aren’t completely miserable with your calories so low and macros being stricter.

I also love the oatmeal packets that have a bit of flavoring.

If I don’t have one, I may add my own sugar free syrup!

Lunch:

I then have lunch before I get too hungry.

The exact timing may vary based on what I’m doing, but I like to make sure I’m never starving when I next eat or I find it easier to end up wanting to overeat or eat so fast I don’t really taste it.

I also try to drink some tea or water before I eat to feel a bit fuller from the meal.

For lunch, I keep it simple, pan-searing some chicken with some frozen sweet potato chunks and broccoli.

I’ll use some sugar-free bbq sauce on my chicken as well as garlic salt on the potatoes and veggies.

Finding things that give your food flavor is key. Trader joe’s has some amazing seasonings for diversity and there are tons of sugar-free sauces to bring some fun to boring chicken!

Yes, it is more processed BUT because of the low calories and intensive macro ratio, your overall food quality will have to be high with lots of whole natural foods anyway so that 80/20 balance to not make yourself feel extra miserable is key!

And if I’m in a pinch, I often even get the Good And Gather cooked chicken to reheat. Always good to have options for when you’re on the go!

Dinner:

For dinner I love shrimp. They are easy to get frozen and basically have on hand no matter what.

I’ll cook them with rice and a stir-fry vegetable mix.

I’ll add in sesame oil and soy sauce and top off with sriracha because I love the spice and flavor. Adding in some garlic as well can be good to make things tasty.

Bonus if you are a spicy food person as well, capsaicin is a chemical that has been shown to increase the rate at which the body burns calories. So an extra metabolic boost is never bad while adding flavor!

Dessert:

Next is dessert. And yes, even in a cut I need my sweet treat to end the night.

I’ll usually have a greek yogurt and rice cake with peanut butter and fluff.

I often have a few brands of yogurt in the fridge to hit whatever macros and calories I need. And I have pre-planned a few rice cake variations as well.

Always key we have options we can adjust if something does pop up during the day or we are craving something specific!

I also personally have a diet soda with dinner or dessert. I find it extra satisfying and a bit filling when you know you’ve slashed your calories low strategically.

All about finding that balance so you can maintain the aesthetic you want without constantly being on a diet!

SUMMARY:

They aren’t fun. Or easy.

And they are intense.

But they are a short term pain to be able to look the way you want, whenever you want and stay leaner all year around.

Mini cuts are a great option if you need that extra kickstart or want to feel extra fabulous for an event.

Just remember you are using these short-term and strategically.

Make sure to really plan ahead as these calories are low and the macro ratios are intense!

Learn how to create YOUR lifestyle balance…

–>The 3 Phase Strategy Built For Your Body and Your Goals

Why You’re Not LOSING FAT (5 Things No One Tells You About Losing Weight)

Why You’re Not LOSING FAT (5 Things No One Tells You About Losing Weight)

by | Apr 9, 2023 | Blog, Diet, Exercises

You tried on those pants that wouldn’t button…

You stepped on the scale that showed you a number that made you want to hurl it at the wall…

So now…you’ve decided you want to lose weight.

In this video I want to share 5 things no one tells you about losing weight, but I also want to ask you one very important question first…

Is weight loss what you really want?

I ask this question because it’s key we realize that losing weight as fast as possible on the scale may actually be holding us back from seeing the fat loss results we want.

Losing weight faster doesn’t mean losing fat faster.

It actually often means the opposite.

In our desire to see quicker changes on the scale, we go to extremes which are unsustainable and only truly deplete our glycogen stores, causing us to also lose water weight. 

It’s why we may see immediate big drops in our weight.

It’s not fat being lost though.

If we do manage to maintain the extreme measures, we often then also start to lose as much muscle as we do fat.

And while some muscle loss will occur at points in your weight loss journey, you want to do everything possible to maintain as much lean muscle mass as you can!

Which actually brings me to the first thing no one tells you about losing weight…

Macros matter most.

I can feel the angry mob of calorie counters approaching who won’t listen a step further in this video…but hear me out….

Often people say it’s only about calories in vs calories out while saying you can’t build muscle and lose weight at the same time…

Which actually you can do.

But it is this calorie only focus that creates this issue and belief.

Adjusting your macros is key if you want to lose fat and not only retain lean muscle mass but BUILD it. 

Focusing solely on a calorie deficit won’t do this and could lead to more muscle being lost in the weight loss process.

Macros are so key because higher protein diets are the only ones shown to help you not only retain but even GAIN muscle while in a deficit. 

By keeping on more lean muscle as you slim down, you’ll promote more optimal hormone levels and even help keep your metabolic rate higher. 

Muscle requires more energy to be maintained.

And this higher energy expenditure daily will make it easier to ultimately lose more fat!

This focus on retaining lean muscle while trying to lose fat is even more key as we get older because it becomes harder to build and retain lean muscle, which leads to more metabolic adaptations with age. 

And creating an extreme deficit to lose weight quicker as we get older only puts us at greater risk to lose even more muscle!

So if you want to see the best results, you want to focus on those macros to fuel your training and even help yourself gain muscle as you lose fat.

Focusing on hitting that high protein tipping point, consuming 30% of your calories from protein, can help you see better fat loss results while even building muscle through a strategically created deficit based on your macro breakdown. 

The second thing no one tells you about losing weight is something none of us really want to admit…because it stinks.

I mean, who wants to be PATIENT!?

But we need to realize that results will take longer the longer we’ve been at our current weight. 

Think about how long it took for you to get into your current position.

Think about how long you haven’t been at your goal…

Often when we are considering how quickly results happen, we think about the diet we are using or the workouts we are doing.

But we never consider how much our body will fight us to maintain the balance of where it is at currently. 

Our body doesn’t like change.

It feels threatened with change. It’s part of how it protects us to survive.

So the longer you’ve had the weight on, the farther you are from your goal, the longer it will probably take for you to get there. 

Especially if it means hitting a new level of leanness you’ve never achieved before. 

So while you may look at your friend who gained 15 pounds just like you and want your results to happen just as fast, if you’ve had the weight on for a year and they just gained it during the holidays, it is probably going to come off much more quickly for them!

When mapping out your plan, realize that gaining the weight took 10 months so you’re probably not going to see it just all melt off in 10 weeks. 

Recognizing this helps give us perspective when we feel like changes aren’t happening fast enough!

The third thing no one tells you is that repeatable habits should be your focus over doing more. 

When we want to lose weight, we do turn to making habit changes…but often we make massive overhauls to our current lifestyle and habits.

Our focus is on what will get us results FASTEST. 

Not what habits can I actually REPEAT day in and day out. 

Now this doesn’t mean every habit change will feel easy. Most won’t actually feel sustainable to start.

And they won’t be fun.

Tracking your food is not fun. 

Doing the mobility work when you’re in a rush and just want to get to the meat of your workout isn’t fun. 

BUT it can be repeatable if you break things down to meet yourself where you are at.

When making changes to lose weight, start with easy to repeat habits.

Focus on those small daily changes over doing more.

This allows you to build instead of overwhelming yourself so that you give up when you just simply run out of willpower and self control.

These repeatable habits are what lead to DISCIPLINE.

So as much as these may feel small, they may feel even less than “ideal” they will allow you to get consistent. 

And what we do consistently we get good at.

If we consistently do habits that make us gain weight, we will.

If we consistently do habits that help us lose, we will.

So focus on repeatable habits that can help you build a lifestyle and see those results snowball. 

The fourth thing no one tells you, that it is key we recognize to avoid sabotaging ourselves and giving up when results are snowballing…

Is that you’ll often feel like the areas you want to change are the LAST to change. 

And even at points as you’ve made progress losing weight, they look WORSE! 

Stubborn areas are stubborn for a reason.

They often contain more of the stubborn type of fat cell and have less blood flow. 

They are often the places we gain first so will be the LAST we will lose from.

We may see all of these other areas trimming down, but not see any changes really to start from the places we care about. 

Not only is this frustrating but slimming down in some places and not others can make the areas we want to change stand out even more.

But don’t give up.

Giving up is what keeps you from finally losing from those stubborn body parts. 

Often it is pushing through and just sticking with those same old boring habits, not jumping ship in favor of some fad diet, that will finally add up.

And if you are struggling with those stubborn areas and want to learn more about what makes stubborn areas so stubborn, check out my How To Lose Stubborn Fat Video with 3 tips.

Now…The 5th and final thing no one tells you about losing weight is…

What you did to lose the weight will NOT be what you do to maintain it. 

Honestly because the dieting industry is built off of us regaining the weight we’ve lost…

A new fast fix is easier to sell you than maintenance

Maintenance isn’t sexy so it’s never discussed

But maintaining your weight loss is a learned process with its own unique challenges. 

And one of those challenges is actually being ok with a very small increase on the scale as you shift your body and habits from weight loss mode to maintaining mode.

You can’t just keep repeating what you did to lose and stay in a deficit forever, yet you also can’t go back to old habits. 

You’ve got to slowly make adjustments to your macros and calories to increase them to a maintenance level while potentially returning to a more even macro split. 

We have to remember our body, needs and goals are constantly evolving which means our diet and workout habits can’t just stay stagnant.

(At the end I’ve linked out to more free resources!)

If you’ve been only focused on losing weight fast, it’s time to change your approach. Losing weight quickly doesn’t always mean losing fat, and extreme approaches can be harmful.

By focusing on healthy habits, you can achieve lasting results that don’t have to feel overly restrictive.

More Free Resources:

–> 5 Tips To Maintain Your Results

–> 3 Step Fat loss Recipe

From EXCUSES to RESULTS – 4 Ways to Overcome Workout Roadblocks

From EXCUSES to RESULTS – 4 Ways to Overcome Workout Roadblocks

by | Mar 12, 2023 | Blog, Diet, Functional Fitness, Workouts

Do I really need to workout today? I have been pretty busy. And it is a little cold outside. And I think I did enough last week. And there will probably be traffic on the way to gym and it will probably be busy…

We’ve all done it…made those excuses not to workout. And one day becomes two, becomes 3 becomes 10….

But in this video I’ll share how you can STOP making these 4 excuses not to exercise and instead create a sustainable routine you not only enjoy but that helps you get results while fitting your lifestyle!

I’ll even share a 10 minute full body workout at the end you can do anywhere with no equipment.

Hey guys, it’s Cori from Redefining Strength where we help you move, feel and look your best at any and every age.

So let’s talk about excuses because we’ve all made them at one point or another.

The thing about excuses is….they’re VALID…at least to some extent. 

They stem from what we value and therefore prioritize in our lives. 

But if we want a new and better result, not only do our priorities potentially need to shift, BUT we also have to OWN the priorities we aren’t willing to adjust so we can work around them.

Because many of our priorities, like our job or family life, are probably never going to change and we don’t necessarily want them to. 

So we’re not just going to magically have more time or energy tomorrow. 

Which means we have to own those priorities and plan around them.

And that’s why in this video, I wanted to share 4 common exercise excuses and how you can overcome them to see the amazing results you want with a plan realistic for your lifestyle! 

Excuse #1: I’m too old.

The stinky but simple truth of the matter is…Being alive means getting older by the second.

You can’t stop it.

Therefore you’ve got to accept it and do what you can to keep moving forward. 

Our age doesn’t really dictate what we can or cannot do. 

And the more we stop doing things, the quicker we actually feel and move and look older. 

While you may be thinking, “But I have all of these aches and pains! I don’t recover as fast as when I was younger…” 

The simple fact is so many of these things aren’t actually due to age.

Yes, they’ve accumulated over time and the older we are, often the more we’ve allowed them to build up.

But they are often tied to improper diet and exercise practices or accidents we’ve had earlier on. 

Things that could add up at any age if we don’t address.

So while age may feel like an excuse, it is actually an excuse to focus even more on how you’re training.

There is no time like the present to start training to move and feel your best.

Don’t skip the prehab work. Learn to control those movement patterns so you don’t get injured. 

Regress to progress and build up starting with the moves you can do without any aches and pains.

But realize that using age as an excuse will only cause you to age faster over doing what you can to build muscle, look lean and improve your movement patterns to avoid injury!

Excuse #2: I don’t have enough time because of (insert anything here).

Family, work, school, life… 

You probably will NEVER have enough time to do everything you want to do. 

That’s life.

This isn’t a bad thing.

But we need to take ownership of our priorities and plan around them.

If with family life and work and travel and everything else going on….you have 10 minutes to train? Use that 10 minutes. 

Design a workout that matches the time you realistically have.

As much as you may be thinking, “What can 10 minutes do?”

That’s 10 more minutes you took than you would have otherwise.

Something is better than nothing not only because of that 10 minutes but because of the momentum it can build.

Plus, 10 minutes adds up over the weeks and months.

And often, it leads to us WANTING to do more over finding an excuse not to train. It gets us in the habit and mindset. So 10 minutes becomes 15 or even 20. And 1 or 2 days becomes 3 or 4. 

Stop sabotaging yourself by trying to force some ideal schedule you saw a fitness competitor doing and instead design for the time YOU have. That’s what will lead to consistency and results.

And if you need that quick 10 minute burner, you’ll love the one I’ll share that even addresses excuse #4! 

Excuse #3: I’ve got aches and pains and injuries!

Injuries are the worst.

And often we do need to adapt our training around them. 

But they aren’t an excuse to not move or exercise at all. 

Often there are so many ways to modify around aches and pains.

And your exact injury may dictate which modifications you need.

For some a shoulder injury may mean no push ups or pressing at all.

For others, it may mean just modifying off an incline for push ups or using lighter bands to do a chest press. 

Even if you have an ankle injury and can’t stand to train, you can do so many seated upper body exercises and even mini band moves to target parts or your lower body. 

It may not be your ideal, but it will keep you in the habit and routine and can even help you recover quicker because of the anabolic hormonal environment you are creating by continuing to train.

You can even do some unilateral exercises on the unaffected side to help you retain lean muscle even while your training intensity may be lower. 

Plus, resting an injury, while it may be necessary, doesn’t correct the movement compensations and overload that resulted in the issue.

Using this time you have to take the step back to address those mobility restrictions and areas of weakness can help you come back stronger. 

While you don’t want to push through the pain and ultimately make things worse through even compensating, having an injury shouldn’t hold you back from staying active in some way, shape or form!

Even walking may be meeting yourself where you are at to stay in the routine!

The more you do, the more you do and we don’t want to lose that momentum forward. 

Excuse #4: I can’t go to the gym.

But I have to train at home. 

I don’t have time to make it to the gym. 

I travel and only have a hotel room with very little space.

I don’t have any equipment… 

Not having access to a gym is not a reason not to train.

Honestly, especially if you’re just starting out or starting back, you may be better off training at home using just your own bodyweight! 

This can help you dial in and master those fundamentals and even save you the time of a drive to a gym so you can spend it on training instead.

Do not underestimate how amazing bodyweight workouts can be no matter our fitness level. 

Even if you’re more advanced, you can create progression by changing the range of motion on moves, adjusting tempos, creating more instability through unilateral exercises and even through how you design your workouts and the volume you include. 

Use what you’ve got because something is better than nothing and can help you build that solid foundation!

And if you’ve said “I can’t go to the gym” because you’re embarrassed or nervous about going to the gym?

Don’t be!

I know that is easier said than done, BUT hiring a coach can help you have that security to learn with direction. They can be your guide to a new place. 

(SHAMELESS PLUG for my coaching…Schedule A Consult!)

Also just recognize that change and a new environment can be intimidating so find ways to help yourself ease in even if you start by training at home to gain more confidence in your movements and get in a routine first! 

If you’ve found yourself making these excuses, here’s a great workout you can try this week.

No equipment is required and I’ll share one modification although there are so many little variations you can make to tweak it to fit your needs and goals

The Bodyweight Burner

Set a timer for 10 minutes and complete as many rounds through the circuit as you can. Rest only as needed and try to beat the number of reps or the variations of moves you used next time through!

Circuit:
5-10 reps per side Airborne Lunge
5-10 reps per side Single Arm Doorway Row
5-10 reps per side Side Lunge With Pulse
5-10 reps per side Side Lunge With Pulse

If you have weights or bands, you can always swap in moves using those! 

Workouts don’t have to be long or complicated to produce results and create those healthy sustainable routines.

Especially starting out, to overcome those excuses, recognize that less is more! You can always add as you feel comfortable!

And if you’re looking to prove that age is just a number and that fitness is about ability, check out my How To Build Muscle At Any Age (7 Tips) video next!

–> How To Build Muscle At Any Age (7 Tips)

And another helpful video on building muscle with bodyweight training:

–> How To Build Muscle Faster WITHOUT Weights

100 Calorie Hacks To Lose Fat Faster (Try these 10 Tips!)

100 Calorie Hacks To Lose Fat Faster (Try these 10 Tips!)

by | Feb 20, 2023 | Blog, Diet

You want to cut your calories a bit to lose some weight…

But you’re sick of feeling miserable and like you’re constantly giving up the foods you love to see results.

In this video I’m going to show you 10 ways to easily cut 100 calories or more from your diet without feeling like you’re missing out on the foods you love! 

Hey guys! It’s Cori from Redefining Strength where we help you create sustainable lifestyle changes to move, feel and look your best!

I know trying to create that calorie deficit can make us feel like we can’t enjoy the foods we love, or that our meals have to be bland and boring, but this restriction is often what also sabotages true lifestyle habit changes. 

That’s why I wanted to share 10 ways you can easily cut 100 calories from your day without having to restrict foods you enjoy or choke down ones you can’t stand.

And the 10th tip is the perfect way to include ALL of the foods you love while seeing better results faster! 

Tip #1 to help you cut back on calories is to make small swaps to recipes and ingredients. 

I see this tip shared frequently to help people reduce their calorie intake…which is why I want to make you aware of a common trap we fall into…

We make swaps that make meals taste…disgusting.

They FEEL like diet meals and aren’t like the originals at all! 

And that’s basically as bad as cutting out the food completely…if not worse!

Now what swaps you enjoy or dislike is very personal.

For me, as much as I even like cauliflower, cauliflower rice is NOT the same as rice in my burrito bowl. 

On the other hand, I have no problem using egg whites over real eggs on my breakfast sandwich. 

I have no problem feeling satisfied with a bowl of popcorn instead of chips.

Or I’m fine to use oil spray or even chicken or vegetable broth to cook in over adding tablespoons of oil to the pan.

The key is finding your balance to make meals more calorie friendly while still being enjoyable.

Try adding in greek yogurt over cream to a sauce. Or in baked goods, swap in applesauce for oil!

But find swaps that don’t make you feel like you’re choking down “diet food.”

Tip #2: Is to get pre-portioned snacks or individually wrapped treats.

Think about having that whole pan of rice krispie treats on your counter

Once it has been cut into, it’s there. And you can cut any size you want.

It’s easy to end up eating more than we wanted and more than we should at that time. 

That’s why buying pre-portioned snacks and treats can be helpful to start. 

It gives us a cut off and a premeasured portion to help us stay on track.

Consider even getting cereals, individual oatmeal packs and snacks in the 100 calorie or individual serving bags!

If you can’t find what you need already portioned out, you can make your own dishes and portion them out immediately so there is that set amount only available.

Tip #3: Make your favorite meals and snacks at home!

If you love going out, don’t avoid restaurants when trying to make changes. There are plenty of healthy options out.

However, if there are calorie dense foods you love that you CAN make at home, you’re going to cut out a ton of calories just through those homemade variations. 

You can choose what swaps to make, adjust the portion of ingredients or even completely remove things that won’t impact the taste for you but may add to the calories!

Try baking chips or french fries. 

Even make them in the air fryer. Little to no oil will cut back on calories and you can season them to your liking and make only the portion you want to eat. 

Try a homemade sundae with halo top and adjust the toppings based on what you like, maybe even swapping in some fresh fruit for a sugary fruit sauce. 

But have fun even testing out how you can make variations at home that pack less of a calorie punch!

Tip #4: Don’t wait to eat till you’re starving! 

The hungrier we get, the more our portions tend to expand at our next meal. 

Not to mention we even tend to eat things we aren’t craving or snack on whatever is available.

We end up consuming more calories than we need simply because we got too hungry before we ate. 

Whether you fast and eat one big meal or choose to eat 6 small meals a day, make sure you aren’t going into your meal so hungry you end up eating a bigger portion than you really need.

Consider even drinking some water BEFORE you eat if you have unintentionally gotten to the point of feeling like you could eat anything in sight! 

Even if it is just a handful more to tide us over for a bit longer, those calories we munch on when we’re too hungry to care add up!

Tip #5: Pay attention to the cut of protein you consume. 

Many of us have heard that we should increase our protein intake when we want to lose weight. 

And we should.

HOWEVER, if we aren’t careful, increasing protein can also dramatically increase our calorie intake.

That’s why we want to pay attention to the cuts of meat or types of protein we’re including. 

Now that doesn’t mean you have to cut out your red meat if you love it.

But on your burger, try swapping 85% ground beef for 90 or 93% lean ground beef. 

Or if you’re plant based, maybe swap in some tofu for tempeh to cut back on those calories.

Little swaps to the cut or type of protein add up! 

But be aware that something being advertised as “healthy” or lower calorie, it’s always what it seems!

Note the portion for those calories as you may end up buying turkey bacon only to realize that the portion is smaller than real bacon which is the only reason for the difference! 

Tip #6: Pack in the spices!

No one wants to choke down bland and boring food. 

If we’re cutting fat we want our food to taste amazing

So as you’re adjusting your nutrition, don’t slack on the flavor.

Pack in those spices to dishes so they taste amazing and you don’t feel like you’re missing out as you make swaps and tweaks to recipes. 

You may even find you can eliminate adding more sauce and therefore more calories from meals by packing in more of a flavor punch with seasoning. 

You may find a simple dollop of greek yogurt with ranch seasoning replaces your high calorie dressing. 

Or that extra garlic cooked in the air fryer with your crispy brussel sprouts makes them a dish the entire family loves!

Tip #7: Avoid eating on the go. 

It’s inevitable that sometimes we WILL need to eat on the go. 

But the more we can avoid it, the more we can make sure we’re not mindlessly eating or only consuming very calorically dense, easy to carry bars and snacks that don’t help us feel full or satisfied.

Protein bars and even nuts, while convenient and not bad to include, are calorically very dense and NOT very filling. 

So you just want to be aware of this when you are trying to cut out calories.

Instead try to pause for a meal when you can and consume something with more bites. 

Or if you do need to eat on the go, think about nutrient-dense smoothies that you can keep lower in calories. Adding in low calorie fruits and veggies along with even a protein powder for that boost!

Tip #8: Adjust your portion by just a little.

A little goes a long way.

Small changes add up and give us the ability to slowly adjust our lifestyle without feeling like we’re missing out.

Yet so often we just cut out anything we know isn’t “good.”

Which ultimately leads to us wanting it even more and eventually giving in to the cravings. 

Instead of cutting things out, adjust the portion.

Love your morning oatmeal? Try ½ a cup over ¾ of a cup. 

Want your after dinner chocolate? Try getting a mini individually wrapped smaller size! 

You may find there are adjustments you can more easily make and those that aren’t as satisfying so focus on the smaller tweaks that don’t make you crave more to start!

Tip #9: Simply READ LABELS. 

Many of the same foods have different nutritional breakdowns. Some of which vary more than others.

For instance, you can find greek yogurts that range from 80 calories to 170 for about the same individual serving size. 

Even breads and sauces that seem like the exact same thing can vary enough to add up over the day.

Even the same types of FRUIT vary with Fuji being more calories than McIntosh. 

So don’t be afraid to compare labels or nutritional breakdowns of foods! 

It goes back to those small swaps!

Plus, you may find an ingredient that you like even better that fits your macros and your calories even more.

And finally Tip #10…the secret to cutting back on your calories while eating all of the foods you love… 

Measure your food! So often we can simply cut out a few calories by actually measuring portions over eyeballing them! 

It is easy to allow those portion sizes to become bigger and bigger, especially the hungrier we are or the more we want something. 

Not to mention, by measuring out things, we become more conscious of, and even avoid, mindless snacking.

Those bites, licks and nibbles add up! 

So measure and track your food.

It is not only accountability and eye opening, but it can help you make those other little changes to easily cut back on calories without restricting the foods you love or missing out! 

Often making changes to see results is about making the smallest change we can so we can keep replicating the habits consistently without continually draining our willpower.

Focus on starting with just 1 of these tips today!

And if you’re struggling to lose fat, check out these 2 tips next…

–> 2 Tips For Faster Fat Loss

 

7 Secrets Of A 92 year Old Fitness Trainer (Be Strong at ANY Age)

7 Secrets Of A 92 year Old Fitness Trainer (Be Strong at ANY Age)

by | Feb 12, 2023 | Blog, Diet, Exercises, Functional Fitness

Blaming your age for not being able to lose weight, gain muscle or simply move better?

It’s not your age holding you back – it’s your belief in your own abilities. 

Whether you believe you can or you can’t, you’re right.

At any age, we can make a change and see better results.

Don’t believe me?

In this video I’m going to share 7 secrets to feeling, looking and moving your best based on this 92 year old fitness trainer – Takishima Mika. 

Hey guys it’s Cori from Redefining Strength where we help you feel, look and move your best at any and every age.

I already know what some of you are thinking, “Well she was always in shape,”

“She doesn’t have the health issues I have.”

“She doesn’t have the stress I have.”

And there is always someone who has it easier out there. But we need to focus on controlling what we can control.

That’s why I want to share these 7 secrets that trainer Takishima used to go from overweight and out of shape at 65, never having joined a gym before, to becoming a certified trainer for the first time EVER at the age of 87. 

Because if you don’t CHOOSE to make a change, no matter what life has thrown your way, you will never see the results you want!

Secret #1: Believe at any age you can make a change.

Takishima was 65 and overweight when she decided it was time to make a change. 

She wasn’t a former gym rat or athlete. 

She just realized that if she wanted to feel and move better, she had to embrace doing the uncomfortable and make those habit changes.

She could easily have found reasons not to make changes, blaming her age for her weight gain.

But instead she realized that only she had the power to make a change for herself.

At any age, we can choose to start something new. 

Will it be uncomfortable?

100% yes.

But it will also be EMPOWERING.There is no better feeling than overcoming obstacles and showing ourselves what we can do! 

Secret #2: Move every day – Use it or lose it!

Often as we get older, we start avoiding moves. 

We feel more out of shape. Aches and pains start adding up. 

So we end up moving less and cutting out so many of the movements that we actually NEED to be doing if we want to move better – even BLAMING them for causing our pain.

But our body was meant to move.

And if we don’t use that full range of motion, we lose it. 

It’s why Takishima moves every single day.

And not only does she work out, she finds ways to stay active around those sessions, even doing little things as she watches TV. 

She includes not only strength and cardio but also that mobility work.

Seeing the gym as that time to learn to control movement patterns we need to move well in every day life is key!

It’s that perfect time to work on our balance, stability and mobility so we can take on any challenges we want and move well till our final day on this earth! 

Secret #3: Focus on intentionality with your training.

Do not write a movement off. Squats aren’t bad for your knees.

Deadlifts aren’t bad for your back.

Moves aren’t evil or bad.

They just need to be implemented correctly based on our needs and goals!

Not every move is right for every person in the same variation. 

You need to be intentional with your training, which is why Takishima focus on those basics consistently.

Always work on that foundation.

Address those aches and pains and be conscious of what you feel working. Don’t just go through the motions or rush through your workouts. 

Our workouts are “practice” for moving better in every day life. 

And we have to remember, practice doesn’t make perfect if your practice isn’t perfect.

Focus on correcting compensations and imbalances in the gym so you can move well in every day life. 

Regress to progress to build up stronger so you are practicing those proper movement patterns to move well during daily life!

Secret #4: Embrace the 80/20 rule.

We get good at what we consistently do.

Yet so often we sabotage our own consistency because we try to hit some “ideal” or perfection with our diet that truly isn’t sustainable or enjoyable for US.

We try to force ourselves to do 100% instead of realizing that 80% is good enough to see results and maintain the habits LONG TERM.

Stop white knuckling your way through changes only to default back into old habits because you can’t keep suffering through restricting the foods you love. 

Embrace the 80/20 rule focusing on whole natural foods 80% of the time while including those foods you simply enjoy 20% of the time. 

Because, let’s face it, the more we feel we can’t have something, often the more we want it.

Restriction can create that obsession.

It’s why realizing you should be able to include things you want if you want them is key. 

This CHOICE makes it so much easier to create true changes.

While Takishima follows a diet rich in protein and whole natural foods with lots of fruits and veggies, she enjoys her wine and cake.

It’s all about realizing our unique balance to build a lifestyle we can truly maintain over time. 

Secret #5: Meet yourself where you are at.

You may not be where you want to be, but taking ownership of where you are currently is the key to moving forward.

The best results happen by meeting ourselves where we are at to make changes. 

So stop saying you can’t because of your injuries or hormones or age.

These are merely factors we need to account for when designing the best plan for US. 

Because there is always a way to move forward from where you are at.

Don’t try to force some ideal workout routine on yourself training 6 days a week if you aren’t even doing 1. 

Don’t try to force some restrictive clean eating plan on yourself where you have to cook elaborate recipes if you’re eating out for every meal. 

Don’t try to do burpees if you can’t walk 10 steps without getting out of breath or hurting something. 

Design based on YOUR current needs and goals.

Stop saying you’re doomed because you’re not.

One size doesn’t fit all.

What Takishima started doing isn’t the same training she is doing now. Over time she’s progressed moves and earned those harder variations while adjusting her nutrition based on what makes her feel best!

Secret #6: Never stop learning.

Life is truly one continual learning lesson. 

And the more we embrace that there is always more to learn and improve, the more we can keep growing and the better the results we will see. 

When we just say we can’t do something because of age, we’ve stopped learning and that is a surefire way to become a heck of a lot older way faster.

We keep our brain and body young by constantly testing our limits and learning new things. 

Question even the beliefs you hold about yourself.

Seek to even prove yourself WRONG.

Because when we are wrong, that means there is room for growth and improvement.

If Takishima didn’t seek to keep learning and challenging herself, she wouldn’t be a trainer at 92. 

She even seeks to continue her education daily through exploration of new topics.

Seek to learn new moves. Test your boundaries. Challenge yourself.

This is what creates growth and keeps us younger!

Secret #7: Implement a pre-bed routine.

Most of us know how important sleep really is to our recovery and health, but it is a hard thing to change or control.

So often we slightly overlook it as we make other lifestyle changes. 

But one way to help you get more sleep and more importantly even improve the QUALITY of your sleep is to implement a pre-bed routine. 

This consistent routine is a signal that you’re getting ready for bed and can help you relax to improve the quality of your sleep.

Consider doing a short mobility routine before bed. 

The deep breathing and relaxation of the routine can help you mental and physically unwind so you aren’t stressed after a long day.

Takishima does a few stretches to help her loosen up after the day and prepare for bed. 

This habit improves the quality of her sleep and even can be great preparation for movement the next day! 

A little extra mobility work before bed not only can help you relax but it can help you recover better between sessions, which is key as we get older!

Remember that everything seems impossible until we prove it possible. Don’t doom yourself with doubt before you’ve even tried!

Test your limits.

Embrace being comfortable being uncomfortable.

Challenge yourself to really see just how much more you can achieve!

For more tips to help you move, look and feel your best, check out my 5 best Exercises for LONGEVITY (And Overall Health!) video next.

–> CLICK HERE TO CHECK IT OUT