There is always a reason not to do something. But there is also a way to address any excuse we have and manage it to move forward.

In this episode of the Fitness Hacks Podcast, you’ll learn:

How to focus on small changes while embracing the learning process
What it takes to overcome your excuses and hold yourself accountable even on days you don’t feel like showing up thanks to the amazing Lauren Tickner and her tips.

How to hold yourself accountable with this 15-day challenge
Why cutting out the foods you love is sabotaging your results and what to do instead

And I’ll share my favorite moves to steer into the skid and give your body and your mind the break they need at times preemptively!

Thank you to everyone who has left a review. If you haven’t please leave a review. It really helps spread the fitness love and keeps my podcast sponsor free so you don’t have to listen to any sponsorships!

00:00 – Intro
01:36 – Small Steps
06:18 – Lauren Tickner Interview
29:50 – Accountability Challenge
32:10 – Cutting out Foods You Love
36:28 – Take a Break!

Take The Free Accountability Challenge:
https://redefiningstrength.com/15-day-accountability-challenge/

connect with Lauren:

https://instagram.com/laurentickner

🎧 Thanks for tuning in to the Fitness Hacks Podcast! 🎙️

If you enjoyed this video and want to learn more, be sure to check out our podcast on your favorite streaming platform 🎧 at
👉 https://redefiningstrength.com/fitness-hacks-podcast/.

If you’re enjoying the podcast and found it valuable reviews are super helpful to help this reach more people🙏.

I really appreciate your support and look forward to bringing you more fitness hacks and tips in the future!

There’s no shortage of reasons to avoid taking action. It’s all too easy to let our healthy habits fall by the wayside when they lack a clear purpose.

In this episode, we’ll look at how to:

Conquer those excuses, set objectives and prioritize your needs for maximum impact, and motivate everyone around you to reach for greatness as well!

Here’s what we’ll cover:

– The power of taking any positive step, no matter how small

– Shana Verstegen, a World Champion lumberjack athlete, offers advice on pinpointing your purpose and focusing on your personal goals and needs

– Why achieving your desired outcomes involves more than just goal-setting it’s about creating systems

– Macro tips to align your nutrition with your lifestyle

– A 5-minute workout you can do anywhere, proving that time should never be an excuse!

A big thank you to everyone who has left a review! If you haven’t yet, please do – it helps spread the message of fitness and ensures our content remains sponsor-free so you can enjoy uninterrupted listening!

https://podcasts.apple.com/us/podcast/redefining-strength-fitness-hacks/id1141688163

Connect with Shana…

Online: https://www.shanaverstegen.com
Instagram: https://www.instagram.com/shanauw/

🎧 Thanks for tuning in to the Fitness Hacks Podcast! 🎙️

If you enjoyed this video and want to learn more, be sure to check out our podcast on your favorite streaming platform 🎧 at

👉 https://redefiningstrength.com/fitness-hacks-podcast/.

If you’re enjoying the podcast and found it valuable reviews are super helpful to help this reach more people🙏.

I really appreciate your support and look forward to bringing you more fitness hacks and tips in the future!

If you’re looking for more video content, be sure to subscribe to the main Redefining Strength YouTube channel at https://www.youtube.com/@redefiningstrengthoc where we post new videos every Sunday

When it comes to fitness and nutrition, there are so many different viewpoints and opinions out there. With so much conflicting information, it can be hard to separate fact from fiction.

In this episode, we’re going to debunk some of the most common myths that I’ve seen floating around the industry. From dietary misconceptions to training myths that hold people back from seeing results, we’re going to set the record straight.

We’ll start by exploring the mindset that creates an environment for myths to thrive. Then, we’ll dive into 5 common dietary myths that have been debunked by our special guest and Redefining Strength Registered Dietitian Michelle.

Next, we’ll take a closer look at the myth of a sustainable lifestyle and what it really means to create something that you can sustain long-term. And finally, we’ll tackle 5 training myths that I see holding clients back from achieving their goals.

Whether you’re new to fitness and nutrition or you’ve been at it for a while, this episode is packed with valuable insights and practical tips to help you cut through the noise and make informed decisions about your health and wellness.

00:00 – Intro
01:08 – Fitness demonization
03:55 – Nutrition Myths
26:57 – “Lifestyle”
30:20 – Exercise Myths

Looking to lose fat and gain muscle at the same time? In this episode, we’re sharing 5 tips to help you achieve body recomposition and eat according to your needs and goals.

First, we’ll cover how to determine if you need a calorie surplus or a calorie deficit if you want to lose fat and gain muscle. Then, we’ll share three key words that sum up what it takes to see results.

Next, we’re joined by Cristie, CEO of Eat Me Guilt Free, who shares how you can enjoy the foods you love and see empowerment through healthy lifestyle changes.

We’ll also simplify your meal prep using staples and 6 ingredients used 6 ways. And finally, we’ll discuss why body part split progressions may be a waste of your time.

Don’t miss this informative and practical episode that will help you achieve your body recomposition goals!

00:00 – Intro
01:13 – Surplus or Deficit
04:41 – Seeing Results
12:31 – Christie Besu
36:33 – 6 Ingredients 6 Ways
39:55 – Bodypart Splits

🍗+🍚Download the Recipe Cheat Sheet here: https://redefiningstrength.com/6-ingredients-6-ways/

Connect with Christie:

Social: @eatmeguiltfree
Social: @cristiebesu
Eat Me Guilt Free: https://www.eatmeguiltfree.com
You Glow Girl Grant: https://www.eatmeguiltfree.com/pages/youglowgirl

Slow Metabolism? Struggling with your sleep?

In this episode, we’ll dive into your metabolism and discuss how we can keep it healthy as we age. Many of us believe that our metabolism slows down as we get older and that we’re doomed to gain weight, but there’s a lot we can do to control it. We can even reverse metabolic adaptations through our previous dieting practices and increase our metabolic rate at any age.

In this episode, we’ll cover five tips to boost your metabolism and optimize your sleep. First, we’ll explore how your metabolism works and why changes occur, especially as we age. Then, we’ll discuss why your dieting mindset may be holding you back and how to overcome it.

We’re also excited to have a special guest, Dr. Amy Bender, who is the Director of Clinical Sleep Science at Cerebra, a sleep health technology startup, and an Adjunct Assistant Professor of Kinesiology at the University of Calgary. She received her PhD and Master of Science degrees in Experimental Psychology from Washington State University, specializing in sleep EEG. Dr. Bender has helped develop the only validated sleep screening tool for athletes and has implemented sleep optimization strategies for numerous Canadian Olympic and professional teams. Her current interests focus on how to help people sleep better by improving sleep disorder treatments with more precise digital sleep metrics.

Dr. Bender will share essential tips to improve the quality of your sleep and what your sleep tracking device is really telling you. We’ll also reveal six metabolism-boosting foods, including one that’s often overlooked, and share a quick recipe to combine them. Lastly, we’ll discuss how to design your workouts to boost muscle and metabolism.

By the end of this episode, you’ll have a better understanding of how to boost your metabolism and optimize your sleep for a healthier lifestyle. Tune in to learn how to take control of your health and wellbeing today.

00:00 – Intro
01:30 – How Metabolism Works
11:32 – The Crash Diet Mindset
16:23 – Optimizing Your Sleep
37:36 – 6 Metabolism Boosting Foods
42:38 – Recipe – Tuna, Avo Cucumber Bites
43:50 – Workouts and Metabolic Rate

Connect With Dr. Amy Bender
IG and Twitter @sleep4sport
www.sleepintowin.com
www.cerebra.health

Spicy Tuna and Avocado Cucumber Bites

Ingredients:
1 Cucumber, sliced into rounds
1 can of tuna, drained
30 grams of avocado, mashed
1/4 tsp cayenne pepper
1/4 tsp iodized salt
1 tsp grated ginger/1/2 tsp ground
1-2 tsp of Sriracha (to taste)

Slice the cucumber into circles.

Mash the tuna and avocado together then add the pepper, salt, ginger and sriracha, although you can also drizzle the sriracha on if you prefer.

Then top the cucumber with the tuna and avocado mixtures.

If you want a little crunch, you can cut up roasted seaweed snacks into quarters and add on top of the mixture!

BONUS:
By adding seaweed to the recipe, you’re adding a source of iodine, iron, and other minerals to the dish. The seaweed also adds a slightly salty flavor and a nice crunch.

CALORIES AND MACROS (seaweed not included)
Calories 296
Protein 42 grams
Carbs 14 grams
Fat 8 grams

Are you feeling frustrated by your lack of weight loss results?

Don’t worry, you’re not alone. In this episode, we’ll be diving into the top five reasons why you may not be seeing the progress you want. We’ll cover why seeking rapid weight loss can actually hinder your success, how to break through a plateau with tips from the Lead Redefining Strength Registered Dietitian Michelle, an amazing workout design to build muscle and boost your metabolism, why eating clean may not be the solution you need for fat loss, and how to hit your macros for maximum results. Whether you’re new to tracking or a seasoned pro, these tips are sure to help you achieve your weight loss goals.

00:00 – Introduction
00:58- Is Fast Weight Loss Worth it?
06:19 – Weight Loss Plateaus
20:00 – Fat Loss Workouts
24:41 – Should You Eat Clean?
28:39 – How To Hit Your Macros