In this episode:

• We’ll chat about unlearning and why change is so hard
• Michelle will share why you are NOT what you eat
• I’ll go over the holiday balance and including foods you love
• Then I’ll touch on ALCOHOL and the impact it can have
• And finally I’ll share how you can get more out of your cardio with this tip!

Ready to make a change with the accountability and support to kickstart those results so you go into this new year feeling your most fabulous?

 Schedule a coaching consultation to discuss options for 1:1 coaching. I’d love to help!

–> Schedule A Call

In this episode of the Fitness Hacks Podcast we’ll cover…

00:00 – Welcome to the Fitness Hacks Podcast

00:42 – Being wrong is right. Embrace being wrong!

03:16 – The Protein Pyramid of Priorities

19:42 – This macro hack to enjoy a sweet treat

22:36 – A fast fix for lunges and Knee Pain

24:15 – And what’s the difference – Compound sets vs supersets

In this episode of the Fitness Hacks Podcast…

00:00 – Introduction
00:35 – Quality Over Quantity
04:00 – Dietitian Corner – Behavioral Changes
16:44 – Macro Hacks – Healthy Swaps
21:45 – Fast Fix – Wrist Pain and Push Ups
23:31 – Maximizing Movements- Squat form

In this week’s episode…

• I’ll discuss breaking those annoying patterns of sabotage
• I’ll chat with Michelle about how fad diets can be addicting
• I’ll give you the low down on BCAAs and why, when and how to use them
• I’ll share a delicious, plant-based, granola recipe everyone will love
• I’ll help you improve your prehab with this simple shift in focus
• And I’ll help you maximize this oh so important movement pattern! 

Lemon Tahini Granola

Makes 8 Servings

I love to eat this with even greek yogurt to boost protein. And sometimes to pack an extra protein punch, I’ll even mix my yogurt with protein powder before topping with the granola

You can do this even with a coconut or other non-dairy yogurt and vegan protein powder as well!

Preheat the oven to 320°F (160°C). Line a baking sheet with baking paper.

Blend 1 tablespoon of water with the pitted dates. The amount of water you need will depend on how dry your dates are, so start with 1 tablespoon and add more as required.

Add the date paste, tahini, vanilla extract, lemon juice and lemon zest to a large bowl, and mix until well combined. If your paste is very thick add 1 tablespoon of water to thin it. It should be easy to mix but thicker than cake batter.

Add the rolled oats, nuts, seeds, coconut and cinnamon. Mix well to combine and transfer the granola to the baking sheet. Spread it out into an even layer and press down with a spatula.

Bake in the hot oven for 15 minutes, then carefully flip over and continue to bake for a further 10-15 minutes until golden brown, being careful not to burn the granola.

Remove the baking sheet from the oven and set it aside on a wire rack to cool. The granola will firm up into crunchy pieces as it cools.

15 minutes to prep. 30 minutes to cook

Macros: 

238 calories

13 g Fat

25 g Carbs

8 g Protein

Hey Guys it’s Cori from Redefining Strength! 

In this new season of The Fitness Hacks Podcast I’m going to be bringing you all new segments.

In this episode we’ll cover…

1) 3 tips for kickstarting the new year, 

2) Get some amazing goal setting advice from my lead dietitian Michelle, 

3) Discuss 3 Key Macro Hacks

4) Go over a delicious one pan chicken recipe

5) Talk about an amazing training technique and then talk about dealing with hate as you work toward your goals.

One Pot Spanish Chicken and Rice Recipe

1 tbsp. olive oil
1 lb. (450g) skinless boneless chicken thighs cut into pieces 1⁄2 tsp. salt
1⁄2 tsp. black pepper
1⁄2 medium onion, diced
1 red bell pepper, diced
2 cloves garlic, minced
1 cup (160g) long grain white rice, rinsed
1⁄2 tbsp. smoked paprika
11⁄2 cups (360ml) chicken broth
1 cup (240ml) tomato sauce pinch of saffron
1⁄2 cup (70g) green olives
1⁄2 cup (8g) cilantro, chopped 1 lemon, cut into wedges

Heat the olive oil in a large skillet over a medium heat. Add the chicken and season with salt and pepper. Cook for 5-6 minutes until slightly brown.

Add in the onion, red bell pepper and garlic and cook for a few minutes until they slightly soften. Now add the rice, stir to combine and cook for a further 1-2 minutes.

Next add in the paprika, chicken broth and tomato sauce. Bring to a boil, then turn down the heat to low. Add the saffron, cover the pan with a lid and cook gently for 25 minutes until the rice is ready.
Season with a little more salt and pepper to taste, and stir through the olives and cilantro.

Serve with lemon wedges.

4 servings (macros listed PER serving)

370 Calories | 11g Fat | 43g Carb | 27g Protein

New Year…New Podcast Format!? HECK YES! Over the years, there have been a few evolutions of the Fitness Hacks Podcast as I work to provide better information and tips in ways that hopefully help more and more.

That’s why this year, I want to start a new format with more videos but also new segments. In the past I’ve focused a lot on mindset and motivation tips. And this is partly ​because mindset matters so much and I’m able to cover more on macros and workout tips on my YouTube and my blog.

But nothing is ever enough, RIGHT?! That’s why I wanted to create new segments that dive more into the questions, comments and concerns you all have. I want to go over macro hacks, meal prepping, recipes, workout and exercise tweaks, prehab tips and more.

I also want to invite GUESTS onto the show to share their expertise and help us all see another new perspective to keep moving forward. So as I plan out the episodes for this year, I’d first love to hear from all of you! ​​Comment below about what you’d like to learn about and even who you’d like to hear from on the show! Here’s to a fabulous 2023 and season of the Fitness Hacks Podcast!