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8 Best Exercises For Stronger Legs (You’re Not Doing)

8 Best Exercises For Stronger Legs (You’re Not Doing)

by | Feb 27, 2023 | Blog, Butt, Exercises, Functional Fitness

Looking for some amazing leg exercises to take your training to the next level? 

Then you’ll love these 8 lower body exercises I’ll share in this video!

These moves take those fundamental movements and add a little twist to the basics to help you progress through not just adding loads but also different types of tension, different loading placements, different bases of support and even different ranges of motion. 

There are so many ways to vary moves to match our specific needs and goals. With these tweaks you can even impact how much you are using specific muscles involved.

And it’s key we find different ways to progress, especially the longer we’ve been training! 

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

While we are never above the basics, and should always return to them, we can make little tweaks to movements to keep our training fresh and interesting while creating progression in new and different ways. 

Especially the longer we’ve been training, the more we have to explore different options to create that progression and drive muscle growth.

These movement variations can also be fun as we get older to not just beat our bodies up by trying to force heavier loads or even to help us when we’ve hit a stickpoint with the weights we can move during a specific movement.

That’s why I wanted to share 8 amazing lower body exercises that create progression in different ways!

Move #1: Cable Step Up 

Step ups are a great unilateral leg exercise to help you strengthen each side independently to correct imbalances.

And while they work your entire leg, you can make them more glute intensive by changing how you load them down. 

By using a cable anchored down low to apply resistance to the movement, you can emphasize the resistance on the drive up, helping you to even better activate that glute on your working side. 

Hold a cable in one hand on the same side as the foot you’ve put on the bench. Focus on that push through that foot on the bench to drive up to standing as if a string was pulling you up by your head. 

That focus on the drive with the resistance of the cable will make you feel that glute working even more!

To modify this move, lower the bench or box. 

To make it even more glute intensive, use a higher box and even start on top only lowering down till your toe grazes the ground! 

Move #2: Staggered Stance Squat 

Squats are an important movement pattern to train. The more you learn to control that squatting movement, the more you can keep your knees and hips healthy and happy!

The Staggered Stance Squat variation puts an emphasis on each side independently without creating as much instability as a full single leg or pistol squat. 

Because your feet are staggered with your back foot back at the instep of your front foot and the heel raised, you are making one side work harder while also reducing the impact that your ankle mobility can have on your squat depth. 

Limited ankle dorsiflexion, or the ability to draw our toes up toward our shins, can lead to us not being able to squat as deep AND even putting more stress and strain on our knees as all of our weight shifts forward during a squat.

So this variation may be the tweak you need!

Just make sure you are lifting the heel of the foot staggered back and focusing your weight on that fully planted leg.

Do not stagger the foot too far back though and turn this into more of a lunge. 

You can progress this move by adding weights, even making it more core intensive by holding a dumbbell or kettlebell for a goblet squat, or you can modify this move by limiting the range of motion and sitting down to a bench or box.

Move #3: Double Banded Hip Thrusters

Hip Thrusters are a must-do move if you want to build strong glutes. 

But the barbell can be difficult to work with at times. 

And sometimes you want a variation more meant to be that accessory exercises after your lift to create that pump and burn while targeting your glute medius more.

That’s the beauty of the double banded hip thrusters. 

Not only will this move work your glute max, but the mini band around your legs will also really target your glute medius to improve your hip stability. 

The band over your hips, which is easiest to anchor off of j-hooks in a rig or squat rack, applies even more resistance as well at the top of the movement when your glutes are the strongest. 

Just make sure you really drive out against the mini band as you drive up against the resistance band. You want to fully extend your hips, while maintaining a posterior pelvic tilt to better engage your glutes and prevent yourself from arching your lower back and compensating.

Move #4: Deficit Split Squat 

Changing up the range of motion of a movement can impact the benefit we get from it. 

We can limit the range of motion to spend more time under tension or we can increase the range of motion to increase the challenge while also helping to improve our mobility and stability.

With the Deficit Split Squat, you are increasing the range of motion to help you strengthen your quads, hamstrings and glutes, but also improve your hip flexibility and mobility.

This is also a great way to vary up the Bulgarian Split Squat or Balance Lunge we often turn to, putting the emphasis on lifting up that front foot to increase the range of motion we move through. 

Just make sure you actually lower all the way down using that full range of motion. 

If you lift your front foot up but do not lunge any deeper, you aren’t getting the extra benefit of the range of motion. 

To advance this move, you can not only increase the height of what you’re standing on but also add loads.

And if you are just starting out, you can actually LIMIT the range of motion of the split squat as well to learn to control it by placing a block under your knee to help you learn to control the range of motion you have currently. 

Move #5: Landmine Band Deadlift

Deadlifts, or a hip hinge of some form, should be included in almost everyone’s workout routine at some point.

While deadlifts so often get demonized for causing lower back pain, learning to control the hip hinge properly can actually help you AVOID lower back issues as you get older. 

They are an amazing exercise to build that posterior chain and strengthen your glutes and hamstrings.

You can further target these muscles, and even force yourself to slow down the movement, while progressing it, by using two types of resistance – both bands and a barbell – like in the Landmine Band Deadlift. 

The fixed anchor of the barbell can also be helpful as it prevents the weights from drifting forward and away from your body like they can in a traditional deadlift which is also what can lead to lower back overload.

The band applies more tension at the top of the deadlift to work the glutes even more and forces you to slow down the eccentric portion of the movement, or the lowering down of the deadlift to really work those hamstrings. 

This is a great variation to improve your muscle hypertrophy without you trying to force a heavier load you aren’t yet ready to include.

And if you don’t have a landmine, you implement two types of resistances using dumbbells instead! 

Move #6: Bench Supported Single Leg Deadlift

While many of us don’t like the awkwardness of balance moves, like the single leg deadlift, especially because we can’t use as heavy a weight, they are key to include.

Working on that mind-body connection to improve our balance is key to help us avoid injury as we get older. And unilateral moves also help us correct imbalances and improve our core stability. 

However, if you are finding you’re not yet ready for the full balance challenge of the single leg deadlift, or you want to mix up your unilateral deadlift work while using heavier loads, you can do a bench supported variation.

This variation takes out some of the stability demands which may allow you to even better activate the hamstring of the standing leg. 

With this move, you will put your knee of your lifted leg back on a bench. You can then press down into this knee slightly as you hinge over, pushing your butt back. But you want to focus on really creating that tension through that standing leg. 

Press that standing foot down firmly into the ground and push the ground away as you drive back up to standing. If you add weights, lower the weights back toward your instep to protect your lower back and really help yourself sit your butt back as you hinge over. 

Move #7: Band Lean Backs

While this move may not be right for you if you have knee issues limiting your ability to knee or control knee flexion, this move is often demonized by those with knee pain when it can actually be a key component of rehab for some.

Because you’re also working your quads while in hip extension, this is also a great way to target the rectus femoris more than during a normal leg extension movement. 

And the band creates a great way to progress the basic bodyweight lean back and applies resistance in a different way than just holding a dumbbell up at your chest does. 

The band forces you to really control the eccentric portion of the move, or the lean back, and then applies more resistance on your quads as you drive back up to kneeling tall as the band stretches.

It makes your quads really work through the full range of motion!

The band can also be used to modify the movement if you face the anchor point as it will add assistance to help you control the lean back. 

Just really make sure you are moving at your knees to lean back and not just arching your lower back. 

Even focus on that glute engagement through the movement to keep your hips extended.

And if you really can’t kneel, you can still do quad flexes lying on a bench to get the benefits of a hip extended position to target that rectus femoris. 

Move #8: Airborne Lunge

Even without weights or equipment we can create workouts that challenge us.

One great way to do this is by creating less of a base of support and more instability in a movement. 

With the Airborne Lunge you are creating that instability by using only a single leg for support to balance and even making the basic lunge more challenging because of the range of motion you can perform with this movement.

This lunge can be a great way to build up toward that full pistol squat while targeting your glutes a bit more because it is more of a hip hinge movement.

When you do this exercise, you will hinge at the hips as you bend your knees to drop that back knee to touch the ground. You do not want to touch that back foot down. Just lightly touch your knee. Make sure your front heel stays down as you touch the ground. 

You can then make this move even more challenging by changing up the tempo and including a slower lower down or even a pause at the bottom.

To modify it, you can hold onto something in front of you or even place a block beneath your back knee to limit the range of motion you have to control to start! 

Every move we include should have a purpose and be based on our needs and goals. There is no one right exercise. No one best move.

There are so many ways to create variations that fit our needs and goals! 

And if you are focusing on building muscle, without gaining fat, check out…

–> Can You Lose Fat AND Build Muscle At The SAME Time?

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

The Most Underrated Back Exercise

The Most Underrated Back Exercise

by | Feb 5, 2023 | Blog, Exercises

If you’re looking for an amazing exercise to strengthen your back while helping you avoid neck, shoulder and even lower back aches and pains, then you’re going to love this video!

In this video, I’ll go over how to do this amazing exercise, how it can help you avoid overloading your lower back if you feel it often during bent over rows and even some variations you can try to target your back in different ways and make use of any tools that you have! 

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

Having a strong back not only looks amazing but it can help us avoid neck, shoulder and upper back aches and pains as we get older. It can help us maintain amazing posture as well. 

But often when we do back exercises, we feel our lower back becoming achy during bent over rows or we simply feel our biceps fatiguing over our back being worked. 

Our back is not getting the full benefit.

That’s why I wanted to share this amazing move, the chest supported row, to help you really isolate and focus on building a stronger back!

First, I’m going to go over how to do this move and how it can help you really target your back before I go over how to adjust it to hit the muscles of your back to different extents even using the tools you may have available.

And at the end I’ll share two bonus tips to help you make sure you’re using this move to build muscle!

To do the Chest Supported Row, set an incline bench up at a 45-60 degree angle. 

I love using an EZ bar for this move to target the upper back and rear delts and also slightly restrict the range of motion so we don’t end up rowing back further than we are truly engaging our back. 

Grab the EZ bar in both hands with an overhand grip, pushing through your feet to drive your entire upper body really firmly into the bench. This will support your lower back. 

Making sure to keep your chest pressed into the bench, row the weight up toward the bench. Feel your shoulder blades move together toward your spine to pull the weight up. 

Do not let yourself arch away from the bench or start to curl the weight. 

Focus on that scapular movement without shrugging. 

Row the weight up then fully lower back down. Do not stop short of full extension. 

Now why is this variation so amazing for targeting your back while helping you avoid compensating or overusing your biceps or lower back?

Because the EZ bar will be stopped at the bench, this is a great way to make sure you stop the row before you start to extend the range of motion through only shoulder movement.

Too often when we row we will see our shoulders only rounding forward at the end as we try to make the row movement bigger pulling the weight past our side. 

The bench also helps reduce any “cheating” during the row. 

The bench supports your upper body, this variation forces you to really isolate your back over bouncing the weight or getting to cheat in any way. 

It also can help you avoid arching your lower back, which is often when we feel our lower back becoming achy during the bent over row.

Just be conscious to really push into the bench over trying to pull back off of it as you row. 

And off of this basic variation, you can play around with different variations, not only based on the tools you have available but also the muscles you want to activate or focus on more.

Not only can you simply use an underhand grip on the EZ bar to engage your biceps and lats more over your upper back and rear delts, but you can also mix things up using dumbbells. 

With dumbbells, you can even include a narrow grip variation, great for really getting those lats working!

And if you do have any imbalances, you can do a unilateral variation as well. 

It’s key we recognize the opportunity in small adjustments to moves to make them ideal for what we personally need and then even see the other variations as progression through the same but different.

Bonus Tips:

And two bonus tips…

This move is a great exercise to build muscle when included in your routine for about 8-12 reps. Especially starting out so that you focus on really isolating your upper back, this allows you to go heavy enough without starting to max out and find ways to cheat. 

The second tip is if you don’t have an incline bench, you can create space to row off a flat bench by stacking a few plate weights underneath.

For more tips to help you strengthen your back, and an amazing exercise to work on that scapular retraction, check out THIS BACK VIDEO next.

Can’t Lose Fat? Try These 7 Tips

Can’t Lose Fat? Try These 7 Tips

by | Jan 29, 2023 | Blog, Diet, Exercises, Functional Fitness

Struggling to see the weight loss results you want and feel like your only option is to overhaul your entire lifestyle?

Well you don’t have to!

In this video I’m going to share the 7 common lifestyle habits we think we need to implement to lose weight that actually hold us back and then explain the secret to increasing your metabolic rate to becoming a fat burning machine!

Hey guys it’s Cori from Redefining Strength where we help you create the healthiest version of your PERSONAL lifestyle to see results. Because one size doesn’t fit all!

Losing weight means making a change to our daily habits. 

But sometimes we make changes that actually hold us back.

That’s why, in this video, I want to highlight the 7 habit changes to AVOID and what to do instead to see results while improving your metabolic health! 

Mistake #1: Cutting out the foods you love. 

What’s the first thing we think we need to do to lose weight?

RESTRICT.

For many of us, dieting means cutting things out. 

Often the first foods we eliminate are the ones we love most, but also know aren’t the healthiest for us. 

Our dessert. Or salty snack.

But by cutting these things out, we create a feeling of restriction that is also what derails us.

At some point we feel like our willpower runs out.

Because we aren’t meeting ourselves where we are at to make sustainable changes based on our personal lifestyle balance. 

So instead of cutting out your favorite food first, make an ingredient swap or portion adjustment first so you can work AROUND the foods you love. 

Even focus on what you can add in over cutting out.

Shrink your portion of rice at dinner from 1 cup to ¾. 

Do half a sandwich with a side salad to adjust your portion, lower your carbs and add in vegetables.

Sprinkle nutritional yeast on your popcorn to bump your protein and add a cheesy flavor! 

Help yourself create lasting changes by avoiding the restriction mindset!

Mistake #2 : Making yourself eat specific things. 

Do NOT force yourself to consume foods you dislike just because someone mentioned a potential health or fat burning benefit. 

That is a surefire recipe for disaster because you’ll run out of self control eventually and default back to old habits sabotaging any results you’ve built.

We can’t do one thing to achieve results then go back to old habits and expect to maintain those results.

The changes have to stick.

So, if for instance, you don’t like coffee, don’t force yourself to drink it just because someone else says it can help you lose fat faster! 

Any fat burning benefits of coffee are small and you adjust to the caffeine intake over time which means that the benefits become less with time unless you keep consuming more. 

Caffeine can have a negative impact on mood and sleep.

This is a 1% change that will make no difference if your overall nutrition and workout routine aren’t dialed in BUT may have a huge impact on whether or not you stick with your plan long term! 

Just like forcing yourself to eat a ton of vegetables or bland boring dishes because you feel guilty and want to meet someone else’s arbitrary standard of “clean eating,” will ultimately prevent you from making lasting changes.

We get good at what we consistently do and we do more of the habits we ENJOY.

So if you don’t like broccoli, don’t force it. Try other vegetables to find something you enjoy! 

Mistake #3: Design hour long workouts or 2 a day sessions.

How many times have you thought… I just don’t have time to workout?

You aren’t alone.

It’s because we see all these people losing weight training for hours a day or doing 2 a day sessions. 

But this focus on doing more often leads to a lot of wasted time and effort but holds us back from building a consistent routine and habit. 

Quality not quantity.

The best results come from designing for the time you have because then you can be consistent with them.

If you have 3 days a week and 30 minutes, design full body workouts to get in everything you need with those sessions.

That will be far better than ending up missing body part split workouts because you just don’t have the time to stay consistent! 

And as you get consistent with that routine, you may find you can work in more workouts later OR that you can maintain these habits even when life does its best to sabotage you and throw you out of your groove!

Mistake #4: Try to burn as many calories or get as many MEPs as possible in your training sessions.

When many of us start training harder to lose weight, we get a calorie tracker or start focusing on those heart rate monitors that measure things like MEPs.

We feel this need to hit a certain calorie intake, get a certain number of meps or have our heart rate hit a certain level for our workout to be “good enough.”

But your workouts shouldn’t be about calories burned.

Workouts can help us create that calorie deficit, especially to start, but over time our body adapts.

And there also is no magic fat burning zone where we need to keep our heart rate only at this level to magically burn a ton more fat.

If our diet isn’t dialed in, we won’t be able to out exercise our nutrition for long.

Trying to out exercise your diet, may be why your metabolism has slowed and you’re now blaming your age for your weight gain.

Stop focusing on burning more calories in your workouts. 

Instead turn your focus to building muscle, whether you challenge yourself with bodyweight moves or weights. 

This will improve your metabolic rate to burn more calories at rest, but more on this after habit number 7. 

Here’s a LINK with training tips to design workouts to help you lose fat faster!

Mistake #5: Forcing a meal frequency.

Eat 6 small meals a day! No!

Do Intermittent Fasting, it’s the secret! 

No!

There are so many different meal timings and frequencies out there that people tout as the best. 

But one size doesn’t fit all.

How you schedule your meals may depend on your schedule, when you train, and even whether you prefer big meals or more snacking throughout the day. 

Many different schedules can work!

While you can for sure adjust meal timing strategically based on your progress toward your goals, and tweaks may pay off the longer you’ve had everything dialed in

don’t stress meal timing or freak out if you didn’t have your post workout protein shake within 30 minutes of training. 

Your muscles won’t just melt off.

The key is dialing in our daily portions and routines.

And then we can experiment with meal timings to see what makes us feel most energized while helping us make dietary changes sustainable.

You may find you enjoy less frequent and bigger meals to feel fuller after eating and have to prep fewer dishes. 

Or you may enjoy more frequent snacks as you are a grazer and on the go it is easier than stopping for a meal. 

The key is designing for YOUR lifestyle!

Mistake #6: Focus on being “good all week.” 

Consistency is key.

And while it can feel like you’re being consistent by being “good” all week, that weekend eating or drinking can add up more than we realize. 

While it may seem like you’re being consistent for 5 or 6 days and only off on 1 or 2, we can really throw off our weekly averages just because of those couple of days.

Especially eating out, those foods can be more calorically dense, not to mention fancy lattes and cocktails can really add up! 

We can often end up even drinking more calories than we realize! 

If you’re just starting to make changes, be conscious of how much more you’re eating on weekends as those calories could be throwing you out of the small deficit you’ve created during the week.

Even tracking what you’re currently doing when eating out or over the weekly can really show you how even just one meal can impact your weekly averages.

While focusing on consistent during each day is key, we need that consistency over weeks and even months to add up! 

If you do find that being “good all week,” leads to overeating on the weekend, consider whether you’re trying to restrict too much during the week and creating unsustainable habits.

Also take a look at what leads to the change in habits over the weekends to start making some small adjustments or plan ahead.

Maybe you try some new restaurants with healthier options for a Friday night date night or adjust your earlier meals that day to account for a dinner out and strike a balance! 

Mistake #7: We do all the habits we “should” be doing. 

Honestly, often we try to do MORE. We go 0-60 and search out all of the things we “should” be doing.

Then we implement them all at once because we want results yesterday.

But we never consider if they are realistic for us or if they truly match our lifestyle, needs and goals.

In this effort to get results as fast as possible we do all of these new things, we overwhelm ourselves with change, and then we wonder why we don’t have the willpower or self control to keep going when things come up in our life.

We need to realize that each of us will have a different lifestyle balance. And trying to force someone else’s version of healthy will sabotage us.

So focus on small changes meeting yourself where you are at. 

Before even making changes, consider tracking what you’re currently doing, from your diet to your sleep to your workouts, to make small changes that will add up!

Now what’s the secret to increasing your metabolic rate to burn more calories even at rest?

Focus less on losing weight and more on building muscle.

Muscle is the secret to losing fat faster. And no, I’m not telling you that you have to bulk up. 

But by emphasizing gaining and retaining lean muscle in your workouts, you will actually slim down faster and get the lean, toned look you want.

Because muscles is key to a healthy metabolism and gaining muscle can even increase your metabolic rate if you’ve dieted in the past causing metabolic adaptations.

Muscle means you burn more calories.

And you can build muscle at ANY age.

So don’t slash your calories super low or turn all your workouts into cardio sessions. 

Focus on building muscle and you’ll see that fat loss start to happen!

For more tips to help you boost your metabolism if you’re struggling to lose weight, check out my Can’t Lose Fat? 4 Tips To Boost Your METABOLISM video next.

–> WATCH NOW

 

 

5 Things Nobody Tells You About Push Ups

5 Things Nobody Tells You About Push Ups

by | Jan 22, 2023 | Blog, Bodyweight, Core, Exercises, Push Ups

Want to improve your push ups, but feeling like all of the push up training you’re doing isn’t adding up?

Do you feel like no matter what you try your push ups end up looking like you’re doing the worm? 

Or like you’re just getting better at modified push ups? 

If you’re struggling to achieve that first full push up and then build up to double digit reps, this video is for you!

In this video, I’ll go over 5 things no one tells you about improving your push ups so you can start busting out those picture perfect reps from your toes! 

Hey guys it’s Cori from Redefining Strength where we help you build functional strength at any and every age!

Push ups are an amazing bodyweight exercise, but one that often doesn’t get the credit for being the challenging move that it truly is. 

Just because you can “do” a push up, doesn’t mean you’re using the correct muscles or actually replicating the move with picture perfect form.

Sometimes you have to regress to progress.

And that’s why in this video I want to go over 5 things no one tells you about improving your push ups so you can adjust your training routines to help you actually move forward.

And in the final tip, I’m going to go over why you may find all of your modified push up work feels like it is NEVER actually helping you progress but just only helping you get stronger at doing more modified push ups! 

#1: It all starts with your hands.

Do you have annoying wrist pain or elbow pain during push ups? 

Feel like you’re ok on the lower down but for the life of you just can’t seem to maintain proper form during the press back up? 

Focus more on your hands and then tension into the ground!

Creating tension from the ground up in your push ups will lead to better muscle activation and engagement, creating a stronger press. 

When you set up for a push up, don’t just put your hands outside your chest. 

Think about spreading your fingers and pushing your hands down into the ground. 

Create that pressure and tension through ALL of your fingers. You may notice when you do this, you even want to rock out on your hands.

This rock out could be leading to the overload that causes wrist and elbow issues.

So focus even on pressing that thumb down into the ground.

Then as you press down, pretend to pull the ground apart slightly like you’re ripping a piece of paper. 

This pull apart will help you even feel your chest muscles engage.

Then keep this tension through the entire push up, even focusing most on pushing the ground away as you transition from the bottom of the push up to pushing back up!

#2: Stick with incline push ups. 

The next tip is to stick with incline push ups

There will definitely be times we simply don’t have an appropriate incline to use so turn to knee push ups; however, the more we can use the incline, the better. 

The incline is so key because it allows us to learn to engage everything in the exact way we will need to as we move to that full push up off the ground.

It allows us to train creating tension through our lower leg and quads by driving back through our heels. 

Because the push up is basically a moving plank.

If you only ever train that knee push up position, you never learn this full engagement which could be holding you back.

It is part of why you can feel like you’re getting stronger, BUT you’re never actually able to achieve that full push up from your toes.

Simply put – that knee push up may be holding you back!

And using an incline allows you to create a clear progression you can track. Over time you can slowly lower the incline you use inch by inch. 

A smith machine or rack is a great way to create an incline you can incrementally lower.

And if the incline is too low, you can even start with just slowing down the eccentric only to reset at the top.

#3: You’re stronger in the eccentric phase of the push up.

To learn to do a more challenging variation of a move, we need to actually DO the harder movement. 

The question is – how can you do the more advanced movement pattern though if you haven’t yet earned it?

Using an incline is one answer. 

But so is focusing on the eccentric portion of the push up.

We are stronger in the eccentric phase of the push up or the lowering down portion. 

By slowing down the eccentric, we can help ourselves build strength and muscle, spending more time under tension.

And by even doing an eccentric ONLY movement, we can help ourselves start to train a more challenging variation than we are fully yet able to do. 

So if you’re feeling stuck at the incline you’re at currently, try a lower incline, performing only the eccentric or lowering down portion of the push up. 

Really slow down and control that full lower down.

When your chest touches the incline, you can drop to your knees and push back up or even simply step a foot up and reset at the top. 

But that time under tension just lowering down in the push up, using a harder version of the movement, can help you break through that stick point and advance to the next level!

#4: Strengthening your back is key.

Another often neglected area when we’re trying to improve our push ups is our back.

Yes, the push up is a press and targets our chest, shoulders and triceps while working our entire core. 

But for a more powerful press, whether it is a push up or bench press, we need to have proper scapular control and be able to effectively engage our backs to support our shoulders. 

A lack of scapular mobility and stability and back strength can lead to neck, shoulder and even elbow aches and pains as we compensate during the movement.

The more pressing you include in your routine, the more you will want to balance out your workouts with pulling exercises to also increase your back strength. 

And not only that, you’ll also want to make sure that your warm up routine on days you do work on push ups includes scapular mobility and back activation work as well.

This helps you make sure you’re able to properly retract your shoulder blades (draw them together toward your spine) as you lower down in the push up and then protract them (pull them apart away from your spine) as you press back up. 

It’s key we establish that mind-body connection to prep muscles to work correctly as we go into challenging compound movements.

For two amazing moves to help you strengthen your back and improve your scapular control, check out the link at the bottom of this post.

#5: Stop doing more reps of a modified variation. 

Last but not least stop doing more reps of a modified variation.

Adding reps shows we’re progressing and building strength. 

However, adding reps to each round of a more modified variation of the push up may be holding you back from progressing. 

It may only be making you stronger at that more modified variation.

Instead of adding another rep or trying to do more reps each set, consider designing your push up work to have even 1-2 reps per round while creating volume through performing more rounds. 

So if you want to do 10 reps of push ups and have been doing 2 rounds of 5 reps off a higher incline, instead do 10 rounds of even a single push up off a far lower incline, even using the eccentric only variation if needed.

We need to push the progression of the movement if we want to advance. We can’t just do more reps of the easier variation. 

So think fewer reps of a hader movement, even if you have to modify over the rounds over doing an easier variation you can do more reps of!

Bonus Tip: Include your focused push up work first

One bonus tip is to include your focused push up work at the start of your workout.

When focusing on improving any lift or movement you want to improve, it is always best to include targeted work for it when you’re FRESHEST. 

This makes it easier to focus on what you feel working and on maintaining proper form.

You can include the push up work at the start of your workout on more than one day. Push ups

Include more rounds of lower rep push up work, testing out the most advanced variation you can do.

You can even mix in slow eccentric push ups to help you advance.

And for some amazing accessory moves to improve your push ups and specifically work on your scapular control, check out my Can’t Do Push ups? Try These 2 Tips video next!

Can’t Do Push ups? Try These 2 Tips: https://youtu.be/rsf4xmIG4FI 

Other push up resources:

FIX Wrist Pain During PUSH UPS | 4 Easy Ways To Increase Your Wrist Strength & Flexibility: https://youtu.be/t1d-KIwWgDw

Push-Ups For Beginners – 5 Simple Tips To Perfect Your Push Up: https://youtu.be/hosxWuzlGDg 

I Quit

I Quit

by | Jan 15, 2023 | Blog, Diet, Exercises, Workouts

I freaking quit.

Do you know the #1 reason why we don’t see the fat loss or muscle gains we want.

We simply, STOP doing the habits we need to.

Honestly we’ve all been guilty of giving up right before results truly have time to snowball.

Because it’s hard to trust the process when we feel like we’re working super hard, giving our plan our all, and results aren’t building as quick as we’d like.

But here’s the cold hard truth you’ve got to accept if you want to succeed…

Results NEVER happen as fast as you’d like.

There will always be ups and downs. There will always be setbacks.

Struggles are a part of success.

But that’s why I wanted to share some tips to help you get BETTER results FASTER. 

While we can’t out exercise or out diet time, and there is no magic pill, that doesn’t mean we can’t do things to help ourselves see those wins to avoid wanting to give up. 

And one of the first secrets to success is actually to slow down.

So let me share the tale of the two woodcutters to highlight the importance of slowing down….

redefining strength coaching

Two woodcutters were in a competition to see who could cut down more trees by the end of the day. The first was an experienced woodcutter older in years and the second was a younger, stronger man eager to prove his ability.

Both men set out to chopping. After about an hour or so the more experienced man paused, sat down to take a break and invited the other to join him.

The younger, stronger woodcutter replied, “No way! I’m going to keep chopping and I’m going to beat you.”

“Suit yourself,” said the experienced man.

This pattern repeated itself several times throughout the day.

Every so often the experienced man would pause his chopping to rest,

while the younger stronger woodcutter kept chopping away.

At the end of the day when the two woodcutters compared to see who had chopped more wood, the younger & stronger woodcutter was astonished to find that the older woodcutter who kept taking breaks had chopped a significantly greater amount of wood.

He said, “How is that even possible?

You spent far less time chopping than I did. I’m stronger and never once stopped cutting down trees. What is your secret?”

The experienced man said, “every time I sat down, I was sharpening my axe.” 

Hard work is key to results.

But hard work without direction, without focus, without intention, is often energy wasted.

Too often we just seek to do more in the gym. 

Restrict foods while searching for magic fat burning option… 

When really it’s about learning and dialing in those basics.

It’s even about doing the MINIMUM at times.

It’s not about effort it’s about efficiency.

Trust me if it was about EFFORT, I’d have lots of people in far better shape than me…people that train twice a day for hours a day and eat only “clean foods.”

While I sometimes do progressions that are 3 days a week and 30-40 minutes while enjoying my cocktails and desserts. 

But sometimes we need to scale back on how frequently we train, the length of our sessions or even how much we do in terms of adjusting our nutrition simply so we can stay consistent. 

Because that consistency often adds up more quickly than trying to do more in less time while burning ourselves out.

So don’t be afraid to PAUSE, assess and learn. Don’t be afraid to take time to plan.

Often by even THINKING about what we can do to consider the outcomes can save us a ton of time going in the wrong direction.

And then this even comes down to EMBRACING THE HARD.

I see it when it comes to our desire to avoid tracking.

And trust me…I get it…

I legit tried so much to avoid tracking because it seemed hard and overwhelming and tedious and boring. I even tried the potato diet.

I didn’t understand it so it felt complicated and like it wasn’t worth the effort.

But ultimately in my attempt to avoid the hard, I wasted a ton of time and effort.

I held myself back for so long avoiding the challenge of learning…and even struggling through it.

But there truly is no way around the hard.

All we can do is start by breaking things down.

What’s one small change you can make today?

Can you simply list out what you ate?

Can you start to measure out portions to see how much you’re actually consuming? 

The more we can break things down, the more we are able to make changes that don’t feel as hard, but that let us build up to fully embracing the new habits.

But just realize there is no way around that learning process if we actually want to create new habits.

And then remember, you didn’t create your current habits, lifestyles, physical conditioning overnight and you won’t get changes overnight either.

Our body and brain doesn’t like change.

It wants to maintain what it feels is normal – what it’s been TRAINED to see as instinctual and natural.

And yes I do mean TRAINED.

We get good at what we consistently do!

Our body wants to maintain your current weight and will fight the weight loss process. 

Your brain likes your current habits because they are easy. 

So as much as 3 or 4 months is a long time if you have been working to see results, consider how long you’ve actually not been at your goal.

How long you’ve been implementing other habits…

Because often when we take this step back, we realize we’re expecting basically overnight changes in comparison to how long it took us to get away from our goal.

So as tempting as it is to say “I QUIT” when results aren’t adding up as fast as we’d like, recognizing how long you’ve actually been making changes for in comparison.

And realize that this cycle, quitting right at this point is what you’ve ALWAYS done.

Results take time to snowball

Maybe you’ve only lost 1 lbs. But 1 pound will become 2, will become 4, will become, 15 will become 50…

And the more you lose and the longer you keep it off the leaner you look. 

But every time you quit, you doom yourself to keep losing and gaining the same few pounds.

Sure you’ll fluctuate as life ebbs and flows over the year and years, BUT I see my results when I focus in get better and better, not only because I’ve LEARNED as I’ve gone and focused on efficiency not effort…I’ve embraced the HARD, but also because I’ve simply stayed consistent and let time do it’s thing. 

That’s why you haven’t seen the results you want.

If you’re about to say I QUIT, double down and keep going.
make changes.

Don’t do more, just keep at those habits, learning and tweaking.

But don’t give up!

And to help you avoid making 8 of the most common weight loss mistakes I see clients making, I’m sharing those tips HERE!