So you want to gain that lean muscle and be your strongest, fittest self…

Where do you start, and how can you see the best results as fast as possible, no matter your age?

In this episode, you’ll learn how to build muscle efficiently at any and every age!

In this episode, I’m going to go over:

-3 mindset shifts you’re going to need to have to gain muscle (especially if you’ve been in a weight loss phase recently)

-5 nutritional tips to accelerate those gains (thanks, Michelle)

-5 muscle-building foods and one delicious meal prep recipe using them
How your age factors in…

-And key workout hacks you need to see the best results possible.
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!

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

00:00 – Intro
01:23 – Mindset Shifts
09:28 – Nutrition Tips
21:18 – Muscle Building Foods
23:30 – Pepper Steak Recipe
24:57 – Age and Muscle
31:22 – Workout Hack

Pepper Steak Recipe

Serves: 4
Prep: 5 mins
Cook: 10 mins

Nutrition per serving:
187 kcal
6g Fats
12g Carbs
22g Protein

Ingredients

• 12 oz. (340g) round beef, trimmed
• 4 tsp. plus 3 tbsp. soy sauce
• 1 tbsp. rice wine
• 3 tsp. buckwheat flour
• 2 tsp. coconut oil
• 1 large onion, sliced into strips
• 1 red bell pepper, sliced into strips
• 1⁄2 tsp. black pepper
• crushed red pepper flakes, to taste

Instructions:

Slice the beef into thin slices. Place in a bowl and add 4 tsp. of soy sauce, 1 tbsp. of rice wine, 1 tsp. buckwheat flour and season with freshly ground black pepper.

In a small bowl, mix 3 tbsp. soy sauce, 1 tbsp. water and 2 tsp. buckwheat flour, then set aside.

Heat 1 tsp. oil in a pan on high heat. Add the beef and cook for around 20 seconds letting the
beef brown. Next, stir the meat, cooking another 2 minutes and transfer onto a plate.

Add the remaining 1 tsp. of oil to the pan, add the peppers and onions and cook about 4-5 minutes. Place the beef back into the pan, add the prepared sauce and red pepper flakes
(optional). Stir fry for about 30-60 seconds on medium heat until slightly thickened.

Serve with rice and fried egg (not included in nutrition info per serving).

Store in the fridge for up to 4 days.

For a list of instructions, calories and the macro breakdown see the description below. Let’s jump in on how to prep that recipe!

Get the cookbook here: https://rschef.com

Have you ever felt like nothing you’ve tried in the past has worked when it comes to you achieving the results you’re looking for? Join me in this episode as I share my personal journey and uncover the reasons behind this struggle.

Together, we’ll explore five common workout and diet and how to correct them. Get ready to gain valuable insights and practical solutions from my amazing team of dietitians who will share their perspectives.

I’ll also reveal a significant mistake I personally made, which kept me from maintaining results and falling back into that yo-yo cycle.

00:00 – Intro
01:10 – Nothing is Working
08:37 – 5 Nutrition Mistakes
40:20 – 5 Workouts Mistakes
50:29 – My Personal Mistake

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