Cori (00:00):
Hey guys, this is Cori from Redefining Strength. Welcome to the Fitness Hacks Podcast. This is the show where I share all my free workout and nutrition tips. I’m not going to ever fill this episode with sponsorships or ask you to buy anything. All I ask in return is if you’re enjoying the podcast to leave a review or leave a five star rating, or even better share it with somebody you think it might help. This will only take a few minutes and would mean the world to me and possibly change the life of someone. So let’s jump right in. We often think about shifting our habits, our diet, our workouts, when we have a new goal we’re working towards, but we also have to remember that we might need to shift it over the course of our year. It’s not just when our goals change, when our body changes as we get older, but every season might require a slightly different lifestyle balance, and that’s why I’m super excited to dive into how we can adjust our fall routine, specifically in this case, but our routines in general over the course of the year to really meet us where we’re at with my fabulous dietician, Brooke.

(01:00):
So Brooke, welcome and thank you for joining me today.

Brooke (01:04):
Yeah, absolutely. Thanks for having me. Excited to be here.

Cori (01:07):
So let’s talk about shifting those habits with the seasons. Why is this so important and where can it even add value if we are finding that we’re working towards our goals and maybe things are becoming stale or it feels like something’s just not matching what we need right now?

Brooke (01:24):
Absolutely. I love, love this topic. So seasonal shift, depending on where you are in the country, the seasons are starting to change, right? Next week is September, which is literally insane to be thinking about Halloween, then Thanksgiving, then Christmas. So the seasons are changing, which honestly for me is so sad. I’m in Kentucky and last week it was in the fifties and sixties. This week it’s a little bit hotter, but as the seasons start to shift and change, I really want us to think about what our routines look like right as we exit out of summer, as we exit out of May, June, July, August, these hotter months. What are our routines going to look like headed into fall? Because I think, well, I don’t think with working with a lot of clients, I have seen this, and I even see this in my own life, it can become a big struggle headed into the colder months to follow our routines that we had throughout the summer, right?

(02:22):
It’s much more motivating to go outside and get in a lift or get in a walk when it’s hot outside and it’s sunny and it’s nice and it’s like, oh, this is so great. I’m getting a tan while I’m lifting or on my walk. But oftentimes when we head into the colder months, it can become really difficult to continue on with the same routines and the same habits that you once had throughout the summer. So I really love this topic solely for the purpose of, I think it’s important to really dive into not creating new routines necessarily for the colder months, but what can you do differently and what do you need to shift and adjust and change that might look a little bit different than what you did during the warmer months? So even for me, as we head into the colder months, seasonal depression is a real thing.

(03:08):
When it gets cold outside, all jokes aside, it can become really difficult to get motivated and stay disciplined, and oftentimes I see that’s when we start to fall off our habits, our consistencies, our routines. So I really want to start being proactive the last week of August headed into September. What can we do these last couple months of 2024 to really, really hone in on our goals and get to our goals and get to that end result and get to see that progress that we want to see without just slipping into that old habit of, oh, it’s getting colder. That’s okay. Maybe my workouts will decrease, my nutrition’s going to look a little bit differently, but get out of that head space and really get ourselves motivated to finish out that you’re strong,

Cori (03:55):
Strong. It’s owning our reality and owning the evolution of it, and you hit on something that’s so key. It’s a pattern. We’ve often repeated even whether or not we’re aware of it, we try and force a habit mold on ourselves that worked at one time of year on another. And I mean, I 100% agree. I even said to Ryan this morning, I’m like, it’s already getting darker when we’re supposed to be getting up and walking the dogs, and it makes it so much harder to get out of bed and in owning that our habits over the months where it’s darker earlier do change. And the more we’ve owned that and adjust for it, the better off my results have been, but also the better lifestyle balance we’ve created. So I think this really is an opportunity to say, Hey, what habits might work for next summer, but don’t work for this fall or this winter or next spring, and how can I constantly evolve over the course of the year and make 1% improvements that really do allow things to snowball over trying to force ourselves into some ideal mold we had out of habits at a different time that now doesn’t fit, makes us think we just don’t have the willpower makes us fall off.

(04:56):
Then we have the holiday habit slide even further and we’re starting over in January. So going off of that, what opportunities do you really see with pausing to assess right now going into the fall?

Brooke (05:08):
Yeah, absolutely. I think it’s key going off that a little bit to remember that this is for everyone. This is not for a certain population. This is not for one group of people. If you are listening to this, if you’re in this Facebook group, this is for you, right? This is for everyone. Whether you’re a stay-at-home Mom and your kids just went back to school and you’re like, yes, freedom. I have so much time now. Or if you’re a CEO of a company and you’re working from sunup to sundown, reassessing the habits that we had over the summer headed into the fall months, this is for you. So definitely don’t kind of count yourself out like, oh, my fall looks the same as it did in the summer. If it does, great, how can we build off those habits? But for most of us, a lot of that consistency and habits, they change with the seasons. So one thing that I really like to do, and this is just something that I’ve evolved in working with clients, is what can we do headed into September? That’s why this is so pivotal, the end of August to really focus on this the last couple months. So one thing that I think is going to be really important, kind of changing up or shifting gears if you will with the seasons is reigniting your motivation.

(06:15):
The season’s going to change whether we want it to or not. It’s something that we can’t control. It’s out of our control what the weather is doing outside, but what we can control is going to be really important. And a part of that is finding ways to reignite our motivation. We need to switch things up. This is very similar to a workout routine. You’re not going to stay on the same four week progression. You’re not going to do the same workouts your entire life. Why? Because our bodies change. Seasons change, life happens, things change. Same thing with the season. The season is going to change. You’re not going to do the same thing or what you’ve always done if it hasn’t worked for you. So I really think starting at the base and really starting there with, Hey, this is out of my control, whether I like it or not, the season’s going to change. How can I really reignite my motivation right now today headed into September to stay on track and get me to my goal? So I think the first thing is really focusing on how can we reignite that motivation,

Cori (07:17):
And this will be the case with so many different changes in life. You mentioned that maybe you don’t think the seasonal shifts will apply to you and maybe it doesn’t with necessarily fall, spring, winter, but there’s going to be changes in career changes in lifestyle balance. Maybe you were single and now got married or you had kids. There’s so many different evolutions in our life that might make us need to step back and reassess, and at that point we do have to step back and say, what will keep me motivated to keep moving forward because of the other priorities that might’ve come into play and reassessing that motivation. We might find like, Hey, during the fall because of other things going into the holidays, maybe I’m not as motivated to hit my weight loss goal. So now what could I do to keep in the habits that would keep me focused on the goal ultimately, but also add more motivation to what I’m doing, motivate me to get up out of bed when it’s still dark, or maybe say, Hey, if I don’t have this motivation, how can I change what I’m doing to then still want to implement that habit?

(08:11):
It’s assessing the pain of staying stuck and making that outweigh the pain of change. However, you can’t necessarily make that pain greater. So then you have to say, Hey, how can I make the pain of change less so to speak?

Brooke (08:26):
I love that. Yes, a hundred percent. Even when you touch on it getting colder outside and the sun starts to change, right? Maybe you don’t want to get out of bed as early and get your workout in, great. That’s okay if it works with your schedule, how can we readjust and get that workout in later in the day? So I think definitely that motivation’s going to be key, but when motivation fails us, what are we going to do then? So focusing on what’s inside your control is going to be key here as opposed to what is outside your control, which is the season’s changing. Another big thing that I really like to focus on with clients and myself is reevaluating what hasn’t worked for us in the past. We talk about this all the time, but if you can reflect back on last year, September to December, what did you do?

(09:10):
What did your habits look like? What did your workouts look like? What did your nutrition look like? And reevaluating what worked for you and what didn’t work for you, and moving into this new fall season with new goals, in alignment with your goals, maybe what you did last year during the season didn’t work for you, so you’re going to kind of start fresh with those habits. Maybe what you did last year you loved and it worked for you, so you’re going to continue to build off of that this season. But I think really reflecting is going to be a huge part in setting you up for success moving forward into these next couple months and figuring out where you’re at. One, meet yourself, where you’re at today, where are you at, what are your goals these next couple months? And then reflecting on what’s worked for you in the past and what hasn’t worked and slowly starting to build off that.

Cori (10:02):
I think you hit on something that’s so key. It’s meeting yourself where you’re at and reflecting on what did and didn’t work. Because I think so often we just think, oh, well, it was X plan that didn’t work, and we jumped to some new ideal plan instead of saying, Hey, okay, this plan worked for X, Y, and Z reason, and I like these things and it didn’t work for X, Y, and Z reason. So now can I think or look for some other program that has something that addresses the problems but also still has the good points, and that meets me where I’m at because so often we are just jumping from ideal to ideal versus truly reevaluating and owning where we’re at right now. And off of that it can be a struggle to make changes because we do get stuck on that ideal. How do you help someone embrace potentially doing a minimum or doing less than they think is perfect when a season calls for that?

Brooke (10:54):
Yeah, such a great question. I think, yeah, we all can learn from that question and just the reflecting off of that. So what do you do when that motivation fails you? You have to start somewhere, and I know we already touched on it, but the first thing that’s going to be important there is meeting yourself where you’re at. What is doable for you today? Is it tracking your macros and nailing your macros? Is it just increasing your water by five ounces, right? Start somewhere and continue to build off of that. So I think when we’re looking at, Hey, I’m overwhelmed, the season’s very overwhelming for me. I really don’t know how to set these goals in place. Well, stay tuned. We’re definitely going to dive into that, but the first thing you got to do is meet yourself where you’re at and focus on what you can do.

(11:39):
Right now, I have the star of water. I do struggle with water. If I don’t keep a class of water next to me throughout the day, I will not drink a thing of water. So I constantly have to remind myself to sit a glass next to me. That’s a habit that I’ve created. I didn’t start like that. It started by me realizing, Hey, I don’t drink any water and I’m sweating a lot throughout the day, so what can I do to increase that? So for you, maybe water’s applicable for you because headed into the colder months, it’s very easy for water to slip. If you’re constantly bundled up and freezing, what’s the last thing you want to do? Drink water. That doesn’t sound very nice. So focusing on those habits over time can be really key. So I think the biggest thing in a roundabout way of me saying all of this is meet yourself where you’re at and focus on one thing that you can do today, whether that’s starting with a protein minimum, right? Hey, I’m going to nail 15 grams of protein at breakfast, lunch, and dinner. Or maybe you’re along the path of already eating a lot of protein. You’re like, Hey, I’m going to nail 30 to 40 grams of protein at every meal. Meet yourself where you’re at and then continue to build off of that, especially headed into the colder months.

Cori (12:52):
It’s focusing almost less on what you can’t do that maybe you’ve done in the past and more what you can still do consistently that is better than what you did at this same time last year. It’s the 1% improvements over the seasons over the years versus comparing it to other times of year because we get good at what we consistently do, and the more we create that success mindset through being successful in our actions, the more we want to do, the more motivated we stay, the more changes we ultimately make and the more we see results snowball. We don’t recognize that sometimes by trying to force an ideal that we can’t maintain it in a specific season. We’re setting ourselves up for failure because we ultimately do less. I’ve seen it happen myself where I’ll have a routine where I’m like, okay, I’m going to do five times a week of working out, and then I do three, and I’m like, I only did three. It was a failure this week, and then all of a sudden next week I’m doing even less and then I’m falling off and I’m like, oh, I just need a break. Instead of saying, oh, well, I can only do three, and then I did three and built off of that, and it’s like, I still did three workouts either way, but it’s the mindset it creates because I do think so often we don’t think about what can I make myself feel successful with to want to do more of?

Brooke (14:00):
Yeah, absolutely. I love that. I think a big part of that as well is just staying grounded. Like you said, consistency is key here. Consistency truly is the backbone To accelerate you forward, you’ve got to be consistent. But for a lot of us headed into a new season, that consistency feels all over the place. It’s like, yes, I got my new workout progression set up for next week. I’m going to nail six out of the seven days a week. And then when you lose sight of that and then you miss one and life happens and work gets busy and the kids need, you count that as a failure, but completely reversing that and staying grounded and saying, Hey, no, that’s a huge win that I worked out four times this week. Did I hit all six days? No, but that’s okay, right? I can refocus and next week head into it, nailing four to five workouts and just continuing to build off of that. So really staying grounded and giving yourself shout outs for those wins because those daily wins of even adding five ounces of water to your day, that’s a win. Count it as a win and really focusing on staying grounded around that so that you can continue to build that consistency over time.

Cori (15:09):
Now, the question, how do we do all of this? How do we meet ourselves where we’re at? Because there is always an excuse going into fall, oh, well, it’s dark outside and I just want to stay underneath the covers. It’s so warm and the puppies are cuddling with me. Or in the summer, my excuse, oh, well, it’s so nice outside. I just want to have a margarita and just relax. Who wants to do these things? So obviously at every time of year we can make these excuses, so how can we really meet ourselves where we’re at and address any seasonal shifts that we need? That’s actually hard to say, but seasonal shifts that we need.

Brooke (15:42):
No, I love that. So a big thing that I want to dive into, and it was a challenge that I put out in the post on Monday, and it’s something that I really want to focus on now, is creating a mantra, as silly as it sounds, creating some type of phrase or sentence that you are always going to fall back to when that motivation fails you, when you don’t get all your workouts in, when you don’t eat how you thought you wanted to, what can we fall back to? And I think headed into the season a fun way, if you will, of doing that. Maybe a cliche way of doing that is creating some type of mantra that you have written down that’s on your bathroom mirror, that’s on your phone, screensaver, whatever it may be. You have some type of word or phrase that you always fall back to that keeps accelerating you forward.

(16:31):
And I honestly loved reading through Monday’s comments. You all have some awesome mantras that you’ve already been thinking through. It looked like headed into this fall season. But a big part of, Hey, where do I start with this? Right? The season’s changing. I know I need to reflect. I know I need to set new goals and habits for myself. Where do I start? I want to start with a mantra. So really setting that intention right now today, this week, whenever you have time to sit down and you’re listening to this, you’re like, okay, I need to really think through this. Sit down and think through it. I think it’s going to be really important headed into these last couple months of 2024, but starting with setting that intention, take some time to reflect on what you need most. What do you need most this season headed into September next week? What is it that you need? Is it more self-care? Do you need more consistency in your workouts? Do you need a renewed focus on your nutrition habits? Whatever that is for you because it’s going to be different for everyone, whatever that is for you. Identify that core focus for this challenge. Start there with that core focus, and that is how we’re going to build on this mantra.

Cori (17:43):
I think the mantra hits on so much more than we even realized too, in that it can help us assess the struggles we’ve had in the past. It can help us assess what we need as a reminder for the future, but it’s tying us back to our why we really feel this is important so that we keep prioritizing it during a time where maybe other priorities have shifted slightly. I think it’s also really key that you mentioned putting it somewhere you can see, because it’s not just the phrase that we can remind ourselves of or even repeat to ourselves daily. As silly as it might feel to say it every morning when you wake up to make sure that you’re focused on the things you want to accomplish, the priorities you want to have. But I think that visual is a super key thing to highlight because it goes back to environment.

(18:23):
Our environment triggers so many of the patterns that we repeat good and bad. And so by changing your environment with this mantra someplace you can see it, you are triggering a new action. You’re reminding yourself of the habit. It’s the same thing as putting out your clothes that you remember to go to the gym. It’s the same thing as having that water bottle out so you remember to drink the water. It’s a change in environment which triggers a pattern. So as you’re thinking about the mantra, think about what would trigger that pattern to be a positive thing. Think about how you even maybe self sabotage in the past and think about how you can oversell the negative of those things to create a mantra that will help you move past that. But I think really focusing your intentions on your why and changing that environment is so key to helping us handle the habit changes that we might need to have even.

Brooke (19:09):
Absolutely. And after we identify that why, that’s the base, right? Fully get into pyramid, the base of that pyramid, the largest part of that pyramid is your why. What is your why? But when we head into fall, identify that core focus that you want to focus on for yourself. Maybe you have a lot going on externally. Maybe your kids need you 24 7. Maybe you’re in communities that constantly just need stuff from you. How are you going to focus on you first to then go and serve and pour out on those other people? So identify that, why, identify that core focus and then start to craft your mantra right on Monday. Like I said, there was a lot of comments of people already putting their mantras out there and what they want to focus on, find what resonates with you. And maybe it’s you taking a mantra from someone else that you love, you’re like, that’s what I’m going to focus on.

(19:59):
But really start to craft this mantra, keeping in mind that you’re prioritizing yourself. This is for you to continually work and grow on yourself. I have a couple things that I want to throw out there, a couple mantras that I think are going to be helpful for people. I personally do fall in terms of the cozy vibes. I don’t love the weather. I’m not going to lie. So a lot of these are around cozy vibes, but some of these that I think of that I’m going to take for myself, so take it or leave it. One is harvest the best version of yourself. Find strength in the stillness. Embrace cozy, but stay active. Gratitude and growth, harvest, wellness, reap vitality. So as cheesy as those are as funny, honestly, they’ll probably make me laugh every day that I look at them, but that’s okay because they go back to my why. What do I need to be reminded of on a daily basis to motivate me, to accelerate me forward? Same thing for you. Craft your mantra around what you need to be reminded of on a daily basis to accelerate you forward and to get towards your goals and building those routines, right? We can’t build routines, establish consistency. If we don’t start with our why and crafting that mantra of going back to our core focus,

Cori (21:20):
It’s having the mindset in place so that we can then create the daily actions we need and have a reminder of why we’re doing them and also what we’re driving towards with them. So in terms of crafting those daily habits and routines, where would you recommend that someone start?

Brooke (21:38):
Yeah, great question. So go back to your why. So if you’re sitting down right now listening to this, or you’re in the car driving and you are around a pen and paper, or you’re just thinking through this, start writing it down. Start with number one, why? What’s my core focus? Number two, how do I craft my mantra? Then it goes back to that core focus. So let’s say you’re focused through the next month, two months, three months. The rest of the months in 2024 is to consistently hit three days in the gym. You have to start setting up that goal for yourself now in order to build off of those habits. So you have to start with your why. Maybe your why is headed into 20 20, 20 25. Wow, I almost said multiple numbers there, 20, 25, which is crazy. Maybe you are one that’s like, Hey, I don’t want to just let these last four months go to waste and start the new year with all these goals, and then by February I would’ve failed them.

(22:37):
Maybe you’re like, Hey, I’m starting that resolution now so that I head into the new year totally taking grasp and grip on my goals so that I don’t feel like I’m restarting the new year off like I do every year. Maybe you’re going to start that right now and make that a change for yourself. So kind of taking what you would’ve done in the past in terms of, Hey, new year, new goals, start now. New season. What are your goals? Where are you right now today? What is your why and what can you do to build off of that over the next couple months?

Cori (23:11):
It’s thinking about those silly simple habits that we could do that almost take no thought. I like to think of this as an opportunity to even strip away any fluff that I might’ve added to my routine that doesn’t necessarily need to be there. That while good might be a 1% improvement, also adds more willpower that I’m using or more energy that I’m expending or more mental space. So I like to think of this as a chance to say, Hey, how can I strip things back to those basics, make sure that I’m really good at those basics again, and then build off of it from there based on what the season allows. Because I do think a lot of times we adding in more as we go through and then we hit this point of overwhelm because we’ve been chasing new things, which isn’t bad. It’s potentially even why we’ve seen results happen, but we get distracted and we feel like we have to do all of these things when really if we go back to those basics, we can at least maintain our results, which might need to be our focus for that time of year.

(24:01):
And then from there, build towards whatever other goal we set. But I think it is taking this opportunity to strip away some of those things. Go back to your why. Go back to the habits that matter. Even assessing previous year habits to say, Hey, what did and didn’t work as you mentioned, and then say, Hey, how can this now build into the new year so that I don’t feel like I’m starting over? Because that is the key in life. There is no starting over, right? We’re just moving forward. So we’ve got to find a way to keep building and assessing what we need right now. Now, all this is all well and good. We put the habits in place, we have our why, but knowing isn’t doing, having that plan isn’t actually implementing it. How can we get ourselves to do all the things that we need when sometimes it’s a little bit harder and priorities have shifted and excuses are popping up while valid. There are always excuses, but how do we overcome those things?

Brooke (24:52):
I love that, and I think that’s huge because we can sit down and talk about goals and be motivational all day long, but the implementation, if that’s not there, it means nothing. Essentially. You can have all the knowledge in the world, but if you’re not doing it, what’s the purpose? What’s the point? So really taking time, yes, to set a game plan, you need those action steps. You need that game plan. That’s key. But now we’re in this phase. It’s like, okay, now you’ve set your mantra. Hopefully you have why you have your core focus. Now what are you going to do with that? Right? That implementation can be hard for a lot of people, including myself. I can’t tell you how many times I’ve headed into the colder months being like 6:00 AM I’m getting my workout in. I’m going to get up and get it in before the sun comes up.

(25:39):
Come on Brooke, let’s do it. And then what happens at 6:00 AM it’s cold. The sheets feel nice. I feel cozy, I feel warm, and I don’t want to get up because my warmup is going to take longer because I’m cold. I am prone to make excuses so I could make all the excuses in the world. But again, if that implementation isn’t there, it means nothing. So one thing that I highly recommend is something called a daily check-in. So ending the day, reflecting, oftentimes reflection, we learn more through reflection than we do through the actual process. So I’m a big believer in reflecting on things. Something that I always recommend to clients is a daily check-in. And for those in our coaching program, you get a lot of check-ins with our coaches, with myself, you are constantly being asked, how are you feeling? How did your goals go today?

(26:28):
Which is so key. So that accountability can be huge. But oftentimes if you feel like you don’t have that accountability, what can you do to really make sure that implementation step is being executed? And it’s really a daily check-in. So going back to yourself at the end of every day and be like, how’d the day go? Right? How did the routines go today? How did my workout go today? Did I get in a walk? How did my nutrition feel? How do I feel overall mentally? Did I enjoy the day? Did I have energy? There’s so many reflection questions that we could dive into, but the biggest thing here is just that you reflect and if you feel like, Hey, the day did not go as planned. I didn’t get my workout in and life got busy, set yourself up for success the following day. That’s the power of checking in at the end of every day is maybe you crushed it. Maybe you had the best day ever. Great. How can you repeat that? Or maybe you didn’t have a good day. Like I said, how can you set yourself up for success that following day? So really those check-ins and accountability and having a coach can be extremely pivotal in the next couple months and honestly throughout life. But really that daily check-in is going to be key.

Cori (27:38):
Reflection, helps us take ownership. And I think that’s such a key thing to remember. It’s not condemning yourself if something didn’t go right. It’s not even praising yourself if something did go right, although you definitely should, but it’s just helping you take ownership of your reality. And I think that’s what it comes back to with meeting yourself where you’re at shifting with the seasons, it’s all about ownership of your reality because in reflecting on what you did and how it worked out, you can see things that maybe you are not embracing fully. And so they might not feel sustainable right now, but they ultimately are needed. They are a sacrifice, a cost to get the reward that you want to have to own, that you have to find ways to embrace the changes. Or you might say, Hey, this is a habit or routine that I’m forcing on myself that simply is not realistic for me.

(28:24):
I’m not taking ownership of who and what I am and owning my reality. And I can tell you right now also that the reason I thought of this was because I know there is no way in the winter I am getting up at 6:00 AM and going to work out. Uhuh not going to happen. I will set myself up for failure. However, I know during warmer seasons, I am ready to get up, get out of bed, and get going. And so right there, I could say, oh, well, is this something that I’m just not embracing the sacrifice to get the reward? Or is there something I can own in my lifestyle, my reality that can make it something I need to adjust? Right? Okay, I’m going to shift my workout to later in the day and try that. Okay, is it not really the timing? Is it just that other priorities are creeping in? Is this now a suck I have to embrace, as I like to say, embrace the suck, or did switching the time actually help because I own my reality? So that reflection allows us to determine, is this a sacrifice we need to make and we need to own the hard or is this something we’re trying to force that really is just draining our willpower and not sustainable and not going to move us forward because it’s not matching where we’re at right now?

Brooke (29:25):
Absolutely. Yeah, I love that. Embrace the suck is a huge one. And oftentimes, I mean even in just coaching clients, it goes back to one, do you have the time in the day to complete the things that you want to do? Because that’s honestly one of the biggest excuses that I hear often is, well, there’s not enough time. If I don’t want to get up at 6:00 AM to get my workout done, it’s cold. Well, I need to do it later in the day. Well, I don’t have time. And often I go back and ask a question of like, Hey, almost all of us have the time in the day, but how are you actually managing your time? And that’s pushy, but honestly, it’s something that I often reflect on because I can be prone to that. I don’t have enough time in the day. I don’t have time to go meal prep.

(30:04):
I don’t have enough time to go do my workout in. Okay, well, let’s look at your schedule. What do you have time for? And oftentimes one a part of that. Yes, embrace the suck. Maybe you have to do a 6:00 AM workout and yeah, that sucks, but at least you’re getting to your goals, right? That’s all that matters. But a big part of it is also just, Hey, let’s look at the schedule. Let’s look at how much time we do have in the day. How can we better manage the time to get in the things that you truly want to prioritize? Because if it’s a priority for you, you’re going to find time to fit it in over anything. So honestly, overall, as we think about headed into New Seasons, creating these mantras, please throw your mantras in the comment section so we can go through them.

(30:49):
Honestly, I’ll probably steal some of them for myself because mine were pretty cheesy. But overall, really focus on your mantra. Go back to your why, what’s your core focus? And then really write out the things that you want to get out of this next season. Maybe it’s, Hey, I don’t want last season to become this season. I want it to be different. Okay, well, how do you want it to be different? What do you want that to look like for yourself? And slowly start to write down the things that you want to change and the goals that you have and continue to build those habits. Continue to build that consistency. Reflect on them daily so you can build them. But please, please throw your mantras in the comments as well, just so we can continue to empower and build each other up as we head into these next couple months.

Cori (31:33):
With all this, I have to admit, I was thinking about my own and someone actually asked in the unicorn group about what you need to hear this week. And one of the things I’ve been telling myself with this new season is obstacle or opportunity you decide, and I bring this up right now too, not only to share what I’m sort of keeping as my focus, but also because as you’re shifting habits, there’s always pushback. There’s always a pain to change. And as I mentioned, you can’t change the pain of staying stuck at times to make you more motivated, to want to conquer some of the challenges that you’re going to face and the changes you’re going to face. But you can always change that pain of change. Maybe you have to work out at that 6:00 AM despite saying, this really doesn’t feel good for me, but I just know I won’t get it in at other times.

(32:16):
And maybe you say, Hey, this is too hard right now in this form. So maybe you shorten your workouts or you do slightly different workouts, or you work out from home because it’s too much to go to the gym. Find different ways to meet yourself where you’re at while working within the parameters that you have, but also see that you always have a choice in how you choose to perceive the things that you’re faced with. They can be obstacles or opportunities. The is really yours. You just have to step back. And I say this as someone who is very stubborn, has a hard time sometimes pausing the brain, but the more we do reflect, the more we can always be moving forward and meeting ourselves where we’re at. Brooke, thank you so much for joining me today. I can’t wait to see all the different mantras. Make sure to share yours guys. Really looking forward to how you are shifting with the seasons. Thanks for listening to the Fitness Hack Podcast. Again, this is the place where I share all my free work, workout, nutrition tips. I’m never going to run sponsorships or ask you to buy anything. All I ask in return is if you’re enjoying the podcast to leave a rating, review or share it with somebody you think it might help. This will only take a few minutes, and it would mean the world to me and possibly change life of someone.

*Please Note: this transcript is auto-generated and there may be some errors in the transcript

Cori (00:00):
Hey guys, this is Cori from Redefining Strength. Welcome to the Fitness Hacks podcast. This is a show where I share all my free work, workout, and nutrition tips. I’m not going to ever fill this episode with sponsorships or ask you to buy anything. All I ask in return is if you’re enjoying the podcast to leave a review or leave a five star rating or even better share with somebody you think it might help. This will only take a few minutes and would mean the world to me and possibly change the life of someone. So let’s jump right in. Let’s talk about balancing blood sugar. What does this even mean? Why is it important? Why do some people really stress over this? Let’s talk about everything going on. Julia, thank you so much for joining me to really dive into this subject today.

Julia (00:44):
Of course, I’m so thrilled to be here.

Cori (00:47):
So first off, what is blood sugar in the first place?

Julia (00:52):
So blood sugar or blood glucose as we hear, is the main sugar that’s found in your blood. So when you eat carbohydrates, they are broken down into glucose which your blood transports to your cells to be used as energy. So the way we can think of this is after a meal, our blood sugars are going to be a little bit higher, and then our pancreas is going to respond by releasing what we call insulin, which then stimulates that uptake of glucose into our muscle cells. And then a few hours after a meal, our blood sugar is going to run a little bit lower. And during these times, our pancreas will release what we call glucagon, which stimulates the breakdown of those of that glucose storage known as our glycogen for our body to use for energy when we need it.

Cori (01:36):
And so when we hear this term high blood sugar, what does this really mean?

Julia (01:42):
So with diabetes, we know with type one diabetes they are insulin deficient, meaning that their bodies do not make enough insulin and with type two diabetes they are insulin resistant. So this is really important because when we talk about high blood sugar, insulin is really a key player here. I always explain it that insulin acts as the key that unlocks those muscle cells and allows glucose to get in there for us to use as energy. So when our cells become resistant to insulin as they do with type two diabetes, this process doesn’t run as smoothly, which causes glucose to remain in our blood, hang out in our bloodstream, and that shows up as high blood sugar.

Cori (02:21):
Now this being said too, and I like to bring this up because I think we can hear about a health concern, an issue, and then we start to demonize things. I just want to touch on the fact that insulin is not a bad thing. People will just demonize it. Can you talk a little bit about that because I think it’s really important we do understand the nuance of things and just don’t write something off.

Julia (02:43):
Yeah, of course. It’s totally normal to have insulin in our bodies throughout the day, like you said. I think it can be something that becomes a little bit demonized because that term insulin resistance, we get nervous and with speaking of type two diabetes, our bodies do continue to produce insulin to try to get that glucose into our cells. But for even healthy individuals, we need insulin to be able to use it every day. So it’s definitely kind of thrown around sometimes and not talked about in the best life, but it is definitely still essential for living a healthy lifestyle overall

Cori (03:19):
Or we understand these things, the more we can make sure that we’re meeting ourselves where we’re at. Because there are some negative side effects, so to speak, of having high blood sugar. Can you tell me a little bit more about those and what we need to watch for with that?

Julia (03:33):
Sure. So long-term, some of the consequences that we’ll see, things like chronic diseases, things like cardiovascular disease, non-alcoholic fatty liver disease, kidney disease, metabolic syndrome. We can also run into hormonal imbalances. So high insulin levels can lead to increased estrogen. So in women, this can manifest in things like estrogen dominance, which leads to lower progesterone, which we can see in things like polycystic ovarian syndrome. And similarly in men, this also has consequences. So this high estrogen can lead to decreased testosterone levels. And then finally, just if you’re someone out there who maybe you don’t struggle with blood sugar necessarily, maybe you’ve never gotten any bad news from your doctor, but you’re just someone who wants to lose weight and you want to live a healthier lifestyle overall, managing your blood sugar is really important for weight management. This is because insulin helps your body store glucose in the liver and muscles to fuel your body. So if you’re someone who you want to complete a body reup, this is also going to be so key that extra glucose is stored as fat, which can lead to weight gain and trouble losing weight. So also super key there.

Cori (04:41):
So whether we want to lose weight, improve our health, what can we do to balance our blood sugar?

Julia (04:49):
First off, nutrition building balanced meals. This is going to mean consuming adequate fat fiber and protein at meals. And this is because these foods really increase the time required for digestion. So that rate of gastric emptying into the small intestine is slowed, which ultimately reduces blood sugar spikes. And then in addition, since these foods are all pretty satiating, you won’t experience cravings soon after mealtime and kind of get thrown on that blood sugar roller coaster that most people feel. So you have steady energy throughout the day and you don’t have those kind of crazy sugar cravings that some people may experience. And then the second step is building the muscle mass. So increased muscle mass increases skeletal muscle glucose uptake and improves our insulin sensitivity as well. So building balanced meals and improving lean muscle are really the two best things we can do from a lifestyle perspective for managing our blood sugar.

Cori (05:42):
I love that you mentioned building lean muscle because I think that’s something that’s so often overlooked to and building lean muscle has such an impact on even our metabolic health in terms of seeing better body recomp. And when we think about, oh, I burn more calories because I’ve built lean muscle, it’s not just the actual muscle that you’re maintaining, it’s all the other bodily processes that it is promoting that also increase your energy expenditure. So I love that you bring that up because muscle’s so magical for so many different reasons. But on top of that, we are balancing our meals, we’re focusing on building lean muscle. What other little habit changes can we make that can really pay off?

Julia (06:18):
Sure. So some other things, even just walking after meals, a simple walk can help blood, that immediate glucose spike that we experience and lower those overall levels of insulin research has shown that even just walking 10 minutes has been shown to lower your blood sugar by 22%. So a pretty drastic amount. Other things to look out for managing stress when we’re stressed or insulin levels fall and more glucose is released from the liver at the same time growth hormone and cortisol levels rise, which cause the body tissues to be less sensitive to insulin. And then finally, aside from nutrition, lifestyle, all of that, something we hear so, so often but is so key, so I have to touch on is prioritizing sleep. We know that not getting enough sleep has been linked to increases in our hunger hormones or stress hormones and other things leading to an increase in glucose levels throughout the day

Cori (07:15):
And adding in more walking is only going to help us potentially sleep better. We can do a last thing in the evening after dinner. It can keep us from gnashing on other things, which might be good too to help our weight loss or body recomp efforts, but it can help us relax before going to bed sleep better, which then promotes better blood sugar balance overall, better body recom. So all these things are interconnected and we can really use them to our advantage. Going back to diet and nutrition, low carb diets are definitely popularized when it comes to balancing blood sugar. If anybody has any sort of different health concerns. Can you talk a little bit about the nuance to that and the benefits, but also the downsides

Julia (07:56):
Of course? Yeah, I mean we see so much about low carb diets today, and of course it is going to help if we’re talking in terms of blood sugar management, insulin resistance because it is essentially lowering carbs, whether it’s restricting them completely or managing the amount that we’re having to a very small portion size. So essentially, yes, it’s going to help with balancing blood sugar, but it’s important to recognize that with any low carb diet or any restrictive diet for that nature, there will be some drawbacks. So with low carb diets, we know that carbs provide fiber and energy, which really work to support our gut health, our hormones, our liver and gallbladder health, our thyroid health, our muscle growth in our body recomp efforts. So cutting out carbs completely might not necessarily be the answer for you, but instead focusing on quality and the quantity of the carbs, we can make sure that we’re managing our blood sugar and supporting our health overall versus just cutting them out completely.

(08:55):
So as far as quality, focusing on really fiber rich carbs, things like whole grains, whole wheat or sprouted bread, quinoa, brown rice, oats, beans, legumes, fruits and vegetables. And then as far as quantity, focusing on the amount that we’re having and making sure that we’re including them in balanced meals. So if you’re someone who hasn’t counted macros, this is where this can be so, so key because you can dial in on those carbohydrate amounts and make sure that you are managing that typically anywhere from a 20 to 30% or even more if you’re training really hard, can really help you at make sure that you’re managing that quantity factor of the carbohydrates.

Cori (09:34):
I think you touched on something that’s so important, and it goes back to the not demonizing anything, but understanding the nuance to it. It might not be that you even need to cut back on your carbs depending on your carb intake, it might be that you need to adjust the timing or the type, but also low carb doesn’t mean no carb and low carb can be very different for different people. Low carb for one person because of their activity level could be different than someone who’s not as active. So understanding that there might be some variation in what’s right for us is super key, but also understanding the drawbacks to something as we might try and address another health concern that we have. Now off of this, if we are looking at adjusting our carbon intake, if we’re looking at adjusting our training to building muscle, all these different things to balance our blood sugar, what are some ways we can maybe monitor our blood sugar levels if we feel we really need to?

Julia (10:21):
Of course. So first off, just asking your doctor to run some basic tests, a great one to get would be a glycosate hemoglobin A1C. This shows really a snapshot of the past two to three months of your average blood sugar over time. So a lot of times we’ll hear people say, I just got blood work done and my blood sugar was a little bit high or something. But it’s important to note that that just shows one kind of point in time, whereas that A1C really shows a snapshot of how blood sugar is controlled over those two to three months. And then you can also monitor them throughout the day. So I know some people have access to a continuous glucose monitor through their healthcare, and what this does is it tracks your glucose levels 24 7 throughout a tiny sensor that is inserted under your skin. So you can review how your blood glucose changes after meals over a few hours or day to day to really find those trends and find those things that may be spiking it or help you balancing it a little bit better.

Cori (11:18):
So off of this, there are a lot of things that we could stress over, which again, we’ll only raise our stress levels and potentially negatively impact a lot of things we’re trying to work to control, but there are a lot of different things that we could focus on or worry about or get tests done for. Who would you really recommend maybe focus on this aspect or this type of testing?

Julia (11:41):
I would say, I mean first off, obviously if you are someone who has gotten some news from your doctor regarding high blood sugar levels, a high A1C, either pre-diabetes or diabetes diagnosis, or if you are someone who maybe you’re around that menopausal time period, you are really struggling with weight gain, we know that we do become a little bit more insulin resistant during that time due to the change in hormones. So that would also be a really beneficial time to focus and dial in on balancing your blood sugar.

Cori (12:11):
I love that. I think knowing even where we can sort of bring some of these things in or pay more attention to specific things can help us not feel like we have to stress over everything. And it is remembering that the more we take things back to basics, the more we’re going to hit on a lot of different health concerns or even help ourselves avoid having certain things pop up. So don’t stress all the details before you need to, although be aware of where some of these things can come in and really play a part if you aren’t seeing the results that you want. Snowball. So final takeaways, Julia, if someone’s considering really diving into balancing their blood sugar because they have gotten some news from their doctor or they might be worried about the results and the fact that they’re not seeing them as quickly as they want, so they might think that this is part of the issue, what would you tell them to really start to focus on?

Julia (12:57):
Just main key points that you can balance it through nutrition, focusing on building balanced meals like we talked about with protein, fat, fiber and complex carbohydrates. And then secondly, maintain lean muscle mass, whether that be exercising daily, even going for the walks after meals. There’s other little things that we talked about that’s also going to be really, really huge to improve that insulin sensitivity. But also just going off of what you said, don’t feel like you need to override everything you’re doing. For some people, just focusing on one simple thing like just adding more protein into your diet, that in itself will help balance out those meals and balance blood sugar. So it doesn’t need to be a complete override of your diet. Just focusing on those small things and taking it one step at a time.

Cori (13:42):
You as a dietician, I’m sure are all about the diet. Not that I’m not all about the diet, but I have to admit I really like the tip of adding in the walks even right after meals when we can, because I think that can also be a pattern interrupt into other habits like snacking that we might be struggling to control. So a lot of these things can have other benefits in terms of changing our environment, changing our other habits, creating new routines and patterns that really help us see the results we want. Thank you so much, Julia, for joining me today. This was fabulous. Guys. If you do have any questions, comments, or concerns, don’t hesitate to comment. We will go back through and link out to any other helpful resources, answer any questions you have to really help you make sure that you’re balancing your blood sugar and seeing fabulous results. Thanks for listening to the Fitness Hack podcast. Again, this is the place where I share all my free work, workout, nutrition tips. I’m never going to run sponsorships or ask you to buy anything. All I ask in return is if you’re enjoying the podcast to leave a rating review or share it with somebody you think it might help. This will only take a few minutes and it would mean the world to me and possibly change life of someone you know

*Please Note: this transcript is auto-generated and there may be some errors in the transcript

Cori (00:00):
Hey guys, this is Cori from Redefining Strength. Welcome to the Fitness Hacks Podcast. This is the show where I share all my free workout and nutrition tips. I’m not going to ever fill this episode with sponsorships or ask you to buy anything. All I ask in return is if you’re enjoying the podcast to leave a review or leave a five star rating or even better share with someone you think it might help. This will only take a few minutes and would mean the world to me and possibly change the life of someone. So let’s jump right in. You can do hard things. Many of you know that my favorite or one of my favorite sayings is suck it up Buttercup, because I think that a lot of times we have to encourage ourselves to overcome the hard, to embrace the difficult situations and sort of pick ourselves up and keep on moving forward. And that’s why I’m super excited today to dive into the power of grit with Sara. Sara is one of my fabulous coach managers. Sara, thank you so much for being here with me today.

Sara (00:56):
Hi, Cori. Thank you so much for having me. I’m super excited as well.

Cori (01:01):
So talking about grit and us being able to do hard things, can you talk a little bit about why this is so important, what grit really is, and then how it can contribute to our success?

Sara (01:13):
Yeah, absolutely. And I would say I want to start with, it’s so important because I felt it in my own life. Just like you said, one of your favorite things is suck it up buttercup. I think so too, and I’ve had to tell myself a similar saying of that over the years and going through hard things for myself. I found that overcoming them, and you can’t get it from going through it. You can’t go under it. You can’t go over it. You have to go through it. And by going through it yourself and overcoming it, it gives you this confidence that you just can’t have by not doing it. Right. So what is grit? I think grit is the secret sauce to getting to your full potential. It’s really finding, well, let me do the definition of it because I think this is important as well.

(02:06):
The definition is courage and resolve or strength of character, and then to have the drive stamina and determination to push through any challenge or obstacle thrown your way until you succeed. And I think that’s so important for us, whether we are on a fitness journey, a health journey, any part of our life, because we can’t earn competence. I’m sorry. We do earn confidence. We don’t just magically get it. We don’t just have it. It is by earned. And so how can we look for hard things is going to give us that confidence that we may be lacking and are wanting.

Cori (02:48):
I love that you bring up that you’ve seen this in your own life. Play out because I think so often we can feel alone in our struggles. We feel like we’re the only one going through the hard that has to encounter it, that they run out of willpower. But really everybody has encountered some sort of struggle in their life and success isn’t the opposite or not having struggles, it is just overcoming them. It’s how many times can you keep picking yourself back up? And we see this confidence, the strength being built physically and mentally and often even on our fitness journeys. We see some of the things that we overcome as translating into confidence in everyday life, like other areas of our life. In terms of how you’ve seen this really play out with clients or how you work with clients to build that grit, what do you do in terms of encouraging it, helping other people overcome struggles? As you said, we’ve all gone through them, but it’s not necessarily easy to embrace that.

Sara (03:42):
I think when working with clients, I will always like to having them take a step back because when we’re in it ourselves, sometimes we’re in the hard, it just sucks, right? You think that you’re the only one. You’re like, oh my gosh, I can’t believe this is happening to me again. And I like to have them really take a step back and really think about, if you were talking to your best friend or your niece, would you say those mean things you say to her or him as you say to ourselves? Because our thoughts and the things we say to ourself are part of that. And so I always say, let’s take a step back. Let’s look at how we’re talking to ourself and then let’s look at this as a challenge and as something that, oh my gosh, think about something in the past you’ve overcome in the heart and you got, how good did you feel on the other side?

(04:34):
Now sometimes it’s a little hard to recognize that when we’re in it, but yet if we have think of it as a challenge and as a growth, this is going to help us grow. Even though it’s hard and even though it sucks, I always share, you’re not alone, but going through that, you’ll come out the other side. And even if it’s just accomplished that you got through it, maybe you don’t win. Maybe you don’t win the race, maybe you feel like a failure, but I believe there’s no failure. It’s always learning. And if we can use that, even that mindset, just like we have to suck it up sometimes, but yet if we think if we’re failing and reframe it as we’re learning and we can actually help our brain refire and feel like it’s learning instead of failing and feeling like a failure,

Cori (05:25):
It really is all that reframing. And going back to talking to yourself as you would a friend, what would you say to them? You wouldn’t say that they were a failure ever just because they didn’t necessarily hit their goal or they didn’t win the race or they did have a little setback. Instead you would encourage them to keep going. You’d say, well, hey, what did you learn from this experience? So I love that you brought up that reframing and even taking that step back to talk to yourself as you would a friend, because I think so often we don’t even recognize the language we’re using with ourselves and how different it would be from how we would encourage somebody else and how that might be holding us back. Speaking about failures, it is something that I feel like often stops us from even getting started, that fear of failing. And I love that you mentioned that it’s really a learning experience. How can you start to embrace the struggles might lead to some setbacks, might lead to not seeing results right away might lead to what feels like failing and recognize that is part of the journey.

Sara (06:22):
I think the thought process around what we’re doing, and a lot of times it’s not actually the fear of failure necessarily, it’s the fear of being seen at somebody’s watching us fail. And I say this myself as well because as I’m just going to use an example. When I ran my first half marathon as a trainer, I felt like I should win. I should be the best. And honestly, I wasn’t very good. I barely finished. And so that kind of felt like a failure in that moment. I mean, I felt really, really proud, don’t get me wrong, but it kind of felt like a failure in that moment, and I just had to really think about it. I would’ve just ran 13 miles. There is no failing about that. I would’ve been happy if I crossed across the finish line. But it’s that mindset of like, okay, are we actually failing or are we worried about what other people think?

(07:18):
And I think that recognizing that too, of if you are afraid of other people seeing you fail again. Because as we go throughout our life, lots of people we’ll say, I’ve tried everything and I failed. But the reality is is that, well, you haven’t tried the right thing, I always say, but it’s also learning to recognize that, don’t use that as letting it down or letting you get down. Use it as this isn’t a failure, this is learning. And at least I’m trying. I do say the cheesy thing, at least I lapped everybody on the couch. And that has gotten me through a lot of times too. But it’s cheesy, but it’s true. There’s lots of people who are not trying and therefore they’re not going to fail, but they’re also not going after their goals and probably feeling super, feeling underwhelmed as well.

Cori (08:11):
What you just mentioned with someone saying they’ve tried everything and failed, it sparks something that I’m like, this is actually very interesting because we think, oh, I’m afraid of failing publicly. There is that sort of not peer pressure, but we don’t want to be seen as a failure in other people’s eyes, but we are trying. And if you’re not trying, that’s more potentially true failure, but then you’re also not putting yourself to actually fail. So there’s a safety mechanism there. But in thinking about that, I’ve tried everything and failed often. We haven’t, as you said, tried the right things, but we haven’t truly tried anything. We’ve said we’re going to do something and we halfheartedly go about doing it. But the second we get to that same hard, we turn back. Instead of risking failing at that next challenge, failing to get to the next level, failing to push our comfort zone, we turn back.

(09:02):
And so in our fear of failure, we fail and we still tell ourselves we’re a failure. So if you start to think about it that way and be like, Hmm, every time I’m turning back, I feel like a failure anyway. Why not push through the hard? Why not take that risk and fall down? Because if you’re going to feel like you failed anyway, might as well actually put yourself out there to be a little uncomfortable, because that’s where we get ourselves stuck in that change loop. We make a new change, we start a new program, but at that same hard point where the going gets rough, where we’re really pushing that comfort zone where we have to stick with things even though results aren’t snowballing, where maybe now we’re publicly announcing a goal and other people might know that we didn’t do it or we didn’t do as well as we’d like, or whatever else it is, we turn back. But again, you can fail in the way that you know, had that setback and that failure, you didn’t accomplish what you wanted or you can just not do it, not put yourself out there for the risk, but still tell yourself you’re a failure anyway. So if you think about that, it’s a very interesting mindset where it’s like, why not do the hard, right?

Sara (10:01):
Yeah, absolutely. And if you think about just what you said with comfort zone, our brain naturally wants to stay in our comfort zone. It wants to keep us safe, and comfort zone is safe. And so just like you said, if we get out of that comfort zone and we push ourselves either way, and I don’t want to say either way, we’re failing because we’re not going to fail either way, but we’re definitely going to learn and grow and feel more like accomplished at the end of the day, if at least we’re trying. And at least we’re focused on what is going to help us, whether it be, again, have a lower body fat percentage, a higher muscle, have it be the clothes you wear, the fit the way that you want to, and or your life, your dream life, those big goals that may be stuffed down.

(10:53):
We all have them and sometimes we got so used to hiding them and stuffing them down because maybe we shared with the wrong people who were stifled our ghost. You can’t do that. Who do you think you are? Maybe somebody really knocked you down when you shared their goal with them. And I like to share, we have to share our goals and our dreams with the right people because people who are farther along than you are never going to put you down. I would never ever find somebody who’s going after their goals and be like, you can’t do that because I’m fighting for mine too. And you’re too, right? But the people who are feeling bad about themselves and aren’t getting to their goals are the ones that are going to stifle everybody. So that’s where I say sharing with the right people and getting around people who are going after their goals, getting into fitness, doing some of those healthy things with their life makes a big difference.

Cori (11:51):
You have to find that community because as you said, the people that often are going to punch down on your goals, trample your goals are the people that are feeling maybe they can’t work towards theirs as well. And it actually came up on a coaching call with clients yesterday, well, how do you even know what’s possible? How do you know what’s a lofty goal and something achievable and something that’s delusional? And I commented back and I just said, I think we all need to be a little bit more delusional in our goals because we don’t truly know what is possible until we prove it possible. And no, there are some things you’re like, okay, realistically I’m not going to accomplish this, or genetically I’m not going to get any taller. There’s certain things we can’t change at the same time. There’s so much that we really can control if we give ourself the opportunity to move forward.

(12:35):
And if you shoot for 10 times and end up only achieving two times, you’re still going to have moved forward and probably seen a lot more progress than you thought possible than you even wanted before. You might amaze yourself in what you’ve overcome, and that can translate to even success in other areas. So it is very important that we find that community, but also in finding that community, you’re going to recognize how the most successful people have failed the most. I mean, think about the movies we like to watch, we to watch people who have overcome things that have had setbacks and keep going. And so we’re our own hero or heroine. Why don’t we want to write that story ourselves and celebrate our failures as part of our journey to the success that we’ve had, knowing that we wouldn’t be where we are without them? Right?

Sara (13:21):
Yeah, absolutely. I think sometimes we just with that example of we don’t always want to share while we’re in it don’t always, sometimes we’re embarrassed. We have thoughts that aren’t. We’re like, oh, I don’t want to share, but we recognize what we overcame and then we’ll share more down the road. But I find the most value is that if we can share with people, whether it be a coach like me or with your bestie or with people that while you’re going through it and really learn while you’re going through it, because the most we forget really fast, all of us do, right? Sometimes, sometimes it’s like, what did I say yesterday? So if we write it down, if while we’re going through it, and even if it’s writing down everything that you can think of and journaling, and then maybe a day, maybe a week, we reflect on it and we reflect of what could I have done differently?

(14:19):
If anything, sometimes it is, sometimes it’s like say we feel we failed at a party. Sometimes it was that what we could have done differently is that we ate more protein before we went. We were more cognizant of going and starving. And sometimes it’s like I did the best I could with what I had. I wouldn’t really change anything. And now I know moving forward I can get through that, not always feeling like I’m failing at it, but yet at the same time, moving forward, going through it while you’re in it and learning from it. And I think that growth piece of there is just like you said, being your own heroine, your own hero. What would you do? What would you say to somebody else? And I say that a lot to my clients as well, because we are the worst critics to ourselves.

(15:02):
Believe me. I’ve said the meanest things to myself and I’ve ever said, I would never say what I’ve said to myself in the past to anybody else, but at the same time, we can learn to capture those thoughts. We can capture those maybe the mean girl inside of you and use it to our advantage to then find more hard things because we went through this hard thing. And sometimes if you do something hard and you go through, it could be totally non-related of I want to do more hard things, nervous, even me this morning, I’m nervous, but yet nervous and excitement are so close together. I’ve changed my words. I’m no longer nervous. I’m excited. And so I’m excited to look for hard things. That doesn’t mean I don’t still feel fear, but we just learned to move through it and grow through it and really find then afterwards, man, it feels so good.

Cori (15:54):
It is reminding yourself of how good it feels in overcoming something. And even in embracing more hard things, you become more comfortable being uncomfortable in different ways. So it is that growth mindset and there are lots of different ways to approach it, and you’ve got to find what works for you. It might be saying, Hey, I turned back at a specific wall. I’ve got to lower the wall a little bit in order to go over this first hurdle. Maybe you break down the changes so they’re not quite as hard and it’s just pushing your comfort zone a little bit. So it’s slowly expanding versus you just punch punching through and running away from it. So you can maybe sometimes break things down, but even off of that, sometimes the other approach of overwhelming yourself even more makes it easier. We talk a lot about breaking down habit changes, breaking down the hard so that it’s more manageable and it’s not pushing your comfort zone quite so much so that you want to run away in fear.

(16:42):
But I also think that sometimes just giving yourself way too much can be good. While it can create overwhelm often it can also create a feeling of, well, I’m going to fail, and that’s almost freeing this thing of like, well, this is just way too hard. There’s no way I can do all of this and this time, therefore I’m just do what I can. And there’s something freeing and feeling like if it’s too much and you’re just guaranteed to fail, it’s like, okay, well, I’m not a failure because it’s sort of guaranteed, so then I’m just going to see what I can accomplish. And then getting that momentum going forward. Ultimately you do achieve that goal and you overcome a lot of hard stuff. So I think it’s really stepping back sometimes, as you said, to learn about yourself, reflect on the experience, but see how your mindset is and how you’ve handled hard things in the past and trying to overcome them.

(17:25):
Because it might be that you’ve overwhelmed yourself and you need to back off, or it might be that maybe you’re giving yourself two small pieces. And so when you fail at these things that you feel like should be easy, that makes you turn back. And so if you actually overwhelm yourself and tell yourself that you’re just, it’s going to be hard, you’re going to fail. You’re automatically freed from that because it’s just sort of an assured thing. And so anything you accomplish is great in terms of how you approach stuff with clients, getting them to take that first step because again, it is that growth mindset. It is reminding ourselves of how we’re talking to friends and using that language with ourselves. What would be one step you would have a client take forward if they’re like, I’ve always turned back at the heart and I feel myself hitting that ceiling right now.

Sara (18:06):
I always like to in that moment, go back to your why. And I think that our why is one of the most important things I have seen ultimately, clients overcome so many things when their why was strong enough. So for example, this is a one that I’ve seen a lot of big ones, is that they get a diagnosis from their doctor, and it’s either this or this. It’s either you’re on medication or you’re doing something or that type of thing. So that is a big smack in the face, but we don’t always get that right. So to think about it as a smaller thing, what is your why? Because when we take away all of the nitty gritty, how hard maybe exercise is or how hard tracking our food is or how hard it is to say no to our favorite drinks when we’re out on the boat in the summer, those things are challenging.

(18:59):
But if we think about what our why is and typically our why is related to inspiring others, whether it be our children, our grandchildren, or our nieces, nephews, that type of thing. And so when we think of that and we think about our deep why, it comes back to I don’t want maybe someone else to go through what I went through. And that makes the hard things, the hard small things, maybe that roadblock, like you said, right? That roadblock that we ran into of like, well, why are you doing this? Why is it important to you? Is this, even though it feels big at the time, being very aware of this probably feels like a big roadblock to you right now. But in that grand scheme of things, what would you do if you got gritty and you climbed the wall with a rope, right?

(19:45):
Think about your hands bleeding and get very visual. We think about our hands bleeding, climbing that rope, but that’s what it takes to get over it. So in our mind, we’re using that as a roadblock and it feels like a roadblock. But what about just like a GPS? You turn it on and they’ll reroute, reroute, and that’s what we have to do. Maybe the path that we’re on isn’t the exact path, but don’t quit. Don’t go to the easier thing. Don’t jump to the next thing, but use that. This is hard in the moment. I have to go back to my why. I have to remember why I am doing this, and then go through the hard and visualize those hard things. It makes me laugh when I say it out loud, but these are things that when you think about your really hard part and physical, the rope in your hands and how much that hurts and the blisters you might get, that’s what this is about. It is about the hard parts in our brain and overcoming them as well,

Cori (20:45):
Maybe it makes me really sick, but the second you’re talking about climbing that rope your hand’s bleeding, but you keep going. I’m like, yeah, that’s instantly what my brain does. The motivation comes back. You talk about how motivation is sweeting, but we can create it through that. And even in that, when you’re talking about your why, sometimes we go, oh, well, I want to lose five van 80 pounds. Maybe I’m not really motivated to do this. But it’s always tied to something deeper. And part of what it can simply be tied to is us proving to ourselves we can accomplish something we thought we couldn’t, that we had the commitment, the willpower, the drive, the determination, the confidence to accomplish something that seemed like it was habits, challenges, or changes that we weren’t able to do before. Because I bring this up a lot of times where I first wanted to get leaner, I would make the excuse, I liked food too much, I can’t do this.

(21:32):
It’s not really important to me. And at some point I was like, but it’s not really about the aesthetic goal. It’s about the fact that I keep telling myself I can’t make all these hard habit changes because I just don’t have the willpower. And I want to prove to myself how much stronger I actually am that I can have control over anything I choose to have control over that I can work towards any goal I set, even if this one might be more of a vanity goal. But we have to remember that that confidence, that strength is built through what we overcome, and it’s only through pushing the hard that we’re going to achieve it, that people aren’t just naturally sort of gifted with this. Yes, people have more confidence, less confidence, it can seem natural, but a lot of it is built through how they push themselves to keep moving forward through things. And I love that visual because for me, right away when you’re saying that, I’m like, yes, okay, I’m going to go. I’m going to do this. Let’s climb. Let’s go push through the heart. There is a good feeling to it.

Sara (22:24):
Exactly. And I think I always laugh, and we talked about this before too, but as trainers, we almost love that physical piece of where you hate us in the moment, but you’re going to love me in about two hours. So I think when we can learn to recognize that in ourselves as well, I know why it’s so hard in the moment because we’re pushing you past your limit. And then in, like I said, a couple hours, whether it’s the endorphins, the endorphin rush that we get, or when you get those goals, that’s what all that hard work was about. And being like you said, maybe it feels it’s just not that important. However, when you get up every morning, what do we have to do? We all have to put on clothes. Well, I hope we do. Right? Some sort of clothes, some, and if you feel confident right out of the gate in the morning, yeah, I feel good. I got my clothes. Or you feel frumpy and you feel down, how do you think that affects our day? It either sets you on the trajectory of, and I’m not saying you’re always going to have a great day because your clothes fit, but it sets you on the trajectory of having a small win, just like making our bed a small win in the morning that helps set the other day, the rest of the day, excuse me, to be on, even if it’s a little bit better of a mindset.

Cori (23:46):
And it comes back to you have so much power and control over that. And even just looking in the mirror and smiling at yourself to yourself, as silly as it might seem, can really change that mindset. Flip the script, put you on that trajectory to want to overcome more things. Because the more you do, the more you do, the more you put yourself out there to overcome things, the more confident and stronger you feel. Any closing thoughts, Sarah? For somebody who’s like, I’ve really struggled to have that grit to believe that I can do hard things.

Sara (24:16):
Yeah, I think, and one of the things that I hear a lot too is like, well, I don’t have confidence in myself because I have not things. And I would say kind of like you said, mentioned earlier about setting realistic goals, and I agree sometimes we have to go with something so big that is exciting. I’m a big dreamer and I share this a lot. I have to go so big. So it’s exciting. So that way, and again, you have to then chunk it down to make smaller goals. So something like, today I’m going to drink more water. You start there and then you follow through with one small thing and then you’re like, right, got four days, got seven days. Maybe one day you had a crappy day at work and you forgot. Instead of beating ourselves up and being, see, I can’t even do the small things.

(25:11):
We’d get back on again because if you do six out of seven days, it’s still better than zero out of seven. But we’re recognizing that it doesn’t always have to be this huge, huge thing that you’re going to get right away, but for having a big goal and for doing something exciting, having that and knowing that each little thing matters and each little thing that you’re going to do. And I always say, what is the biggest needle mover? Because I do think that there are many things that we can do and we can get overwhelmed with, I have to eat good, I have to exercise, I have to do. That’s kind of how my brain feels too. I’m like, but if we start with the small thing and we think of it as this small thing is going to get me to the next thing and then to the next thing, it takes away that fear of the big, hard, big failure, but yet it keeps you excited because maybe it’s something that you are really passionate about.

(26:05):
That’s where grit comes. We have to have that passion. We have to have that perseverance and then the resilience and that resilience is by going through it, maybe taking a couple steps back, but the great saying, get up, dust off your jeans and keep going. And so last thing I would say is instead of feeling like you are stuck or in a really hard spot, even though you may truthfully be knowing that finding hard things, getting around, having your community, getting around people who are doing things, you are naturally going to want to do it. You’re going to feel the energy, you’re going to feel how they feel. Maybe you go watch something and you feel that energy. And so getting around them, getting around people who are doing hard things and you recognize I can do hard things too, because you can.

Cori (27:02):
I love that finding that energy because I do think that’s so key. And whether it’s creating it through the community, through your visualization, through remembering the purpose of all the little things you’re doing, you can really create that motivation in the moment to keep going. And then it’s celebrating each of those things. And I do like that you said break it down with purpose and the find the biggest needle movers, because I think those things give us motivation in that we’re seeing progress forward. We have the purpose to each thing we’re doing, so we understand why, because that’s so important over just being like, well, I’m doing this because I was told to do it right. You see a greater bigger picture with it basically. And then on top of that, it’s like celebrating each of those things that you’ve accomplished as an accomplishment, because so often we write them off and only focus on where we have to go still.

(27:44):
Instead of looking back in our rear view mirror to recognize how far we’ve come and when we see all that we’ve already even overcome on the journey, it can help motivate us to keep pushing. But I love that idea of finding that energy because I think often we do get psyched up by those things, and that can give us that little extra to push through on those times where we’re feeling a little down or we’re counting that hard to have that grit to keep moving forward because we can do hard things and strengthen confidence or built through what we overcome. Thanks for listening to the Fitness Hack podcast. Again. This is the place where I share all my free workout and nutrition tips. I’m never going to run sponsorships or ask you to buy anything. All I ask in return is if you’re enjoying the podcast to leave a rating, review or share it with someone you think it might help. This will only take a few minutes, and it would mean the world to me and possibly change life with someone.

Cori (00:00):
Hey guys, this is Cori from Redefining Strength. Welcome to the Fitness Hacks Podcast. This is the show where I share all my free workout and nutrition tips. I’m not going to ever fill this episode with sponsorships or ask you to buy anything. All I ask in return is if you’re enjoying the podcast to leave a review or leave a five star rating or even better share it with somebody you think it might help. This will only take a few minutes and would mean the world to me and possibly change the life of someone. So let’s jump right in. We can define how we age. I am a big believer in not letting that number, our trips around the sun define what we can and cannot do, but we also need to address that as we get older, our body needs and goals change, even if it’s purely because our lifestyle has evolved over the years. And a lot of times when we go to addressing these changes, we think let’s adjust our workouts, let’s adjust our macros. But our micros can have a huge impact on how our body is functioning on the energy levels that we have, how we’re conquering our day, how we’re conquering our workout session, which is why I’m super excited to be joined by Michelle today to dive into those micros and how they can really help you define how you age. So Michelle, thank you so much for joining me today.

Michelle (01:11):
Thanks for having me.

Cori (01:13):
So a big micro we want to focus on is magnesium. And I think it’s funny how much you nerd out about this and it makes my nerd heart happy. So I’d love to go straight into magnesium and the impact it can really have and all the nuance to this micronutrients.

Michelle (01:33):
Yeah, so magnesium is in over 300 enzymatic reactions that your body actually does. So it can help from anything from muscle cramps to stress, anxiety, sleep, constipation, and hundreds of others. But those are the big things that people like to focus on, and those are the biggest complaints people have as they age is actually their stress increases, anxiety increases. They may all of a sudden notice that they’re more sore after workouts and are dealing more with more muscle cramps and all of a sudden sleep is being affected from the cramps or just in general, they’re having sleep difficulties. And magnesium is one of the very first things I want to look at for them because as we age, our need for it does actually increase. So it is something that we do want to pay a little bit more attention to.

Cori (02:24):
It’s so important that we realize how interconnected everything is. I love that you brought up cramps and not sleeping because a lot of times we won’t think, oh, well I’m not sleeping because of this. And so the more we start to see how everything is so connected and then boil it down to, well, what’s one small change I can make that can impact multiple different things at once, the better off we’re going to be. But it’s not as simple as just get more magnesium. I know there are a lot of different variations that we might want to focus on, and I think when we oversimplify or over complicate, we get into a lot of trouble. So the more we can learn about the nuance and really the variations that can help us, the more we can make sure that we’re getting exactly what we need or we’re just throwing a whole bunch of spaghetti at the wall hoping something sticks. So can you talk a little bit more about the different types of magnesium and how to really determine what we might need?

Michelle (03:11):
And I’m just going to remind everyone we did post at magnesium quiz that will actually lead you to a type that may be more beneficial for you. So if you haven’t taken that, go ahead and take it because it will also kind of help guide you. But the main ones we’re going to focus on, and there is quite a few, but the top three are going to be magnesium glycinate or BG glycinate. You may see either one kind of on the shelf, but that’s really going to help your sleep. It’s going to help improve a variety of inflammatory conditions, including the heart. So this is one, if you are someone that may have some heart health related issues or a family history of heart related diseases, that may be something that you want to actually pay a little bit more attention to. It’s easily absorbed and it does help with anxiety, depression, stress, and even insomnia.

(04:02):
So that’s going to be kind of the first one to kind of look at. The next one I do want to cover is magnesium malate. So again, it’s going to be well absorbed in the digestive track. It is a great option for of course replenishing your overall magnesium levels, but this one’s a little bit more gentle on the system and it does have less of a laxative effect. So if you’re someone that isn’t really suffering from constipation, because I will say if you incorporate magnesium, almost every single type of magnesium is going to help your bowel movements. So if that’s not a big concern, this may be kind of the type that you want to lean more towards because it isn’t going to have as big as a laxative effect as the other types. The last one I’m going to bring up is, and always going to say, I’m probably going to say it wrong, so bear with me, but magnesium L 3 0 8 and this form, again easily absorbed. It’s often used because of its brain benefits. So if you are someone that is really suffering from high anxiety depression or even if again, if you have a history or family history of dementia, Alzheimer’s, any age related memory loss, this is going to be one that’s going to actually benefit you. And again, all of them are going to benefit the other areas as well. These ones just tend to be better absorbed and are better for either the brain or the heart or just may have a little bit of that less laxative effect.

Cori (05:32):
It’s really interesting hearing about all the different purposes and benefits of the different types of magnesium because I think a lot of times too when we just use an overarching one, we might be like, oh, well this really isn’t paying off. And then ultimately stop doing something that really could benefit us just because we didn’t select the right type. And even going off of that a little bit, you brought up, we need more as we get older. And I think that’s something we don’t often, we think, oh, I’m not deficient in it. Not, Hey, my needs have actually increased for X, Y, and Z reasons and be it aging or be it even hormone changes. I know especially during menopause, you often recommend magnesium. Can you talk a little bit more about why it can be really helpful during menopause? Help us manage those symptoms.

Michelle (06:17):
Yeah, so you are going to experience lots of changes that are just going to happen. You have no control over it because when your body changes, hormones are going to change during menopause and a lot of times this is actually going to affect your muscle function and it actually includes muscle tension cramps. So this is why I focus a lot on muscle cramps, muscle soreness and kind of sleep because a lot of people recognize they maybe have a little bit of restless leg syndrome when they’re trying to go to sleep or they start to fill things cramp when they’re going to sleep, and that actually is their hormones actually are playing a part into that. Another part of that is you simply require more water when you are in menopause as well, which also can lead to increased muscle tension when you’re working out. I loved, again, I’m going to say if you haven’t even go back to the comment sections on the post that we did on Monday, because I was loving seeing people even what they were accommodating because someone had made a comment of I started taking magnesium and I didn’t even recognize it, but now that you’re saying it, I’m looking back and I am feeling less sore after I do my workouts.

(07:24):
So sometimes you had mentioned, sometimes you may not even notice, but once you start connecting the dots, you’re going to see that this actually plays effect in multiple ways. And one of the biggest things that I think magnesium does not get enough credit for because it’s harder to recognize is anxiety and depression. When you hit menopause, your hormones do actually affect your anxiety levels and your depression. So when you take magnesium, that can actually be a huge benefit to it. And I don’t think that gets talked enough about people who are going through menopause is kind of the mental health side of it. And one of the biggest things that I love about this is if you’ve ever been someone that has dealt with depression, and I sometimes compare postpartum depression to perimenopause and menopause because the hormones are kind of similar and your reaction is similar, but when you are dealing with that, you do not recognize how low you are in the moment. It’s only after you kind of start coming out of that fog that you kind of look back and you’re like, oh yeah, I was. So if you were in that stage, you may not even realize right now that, oh, that would benefit me. But it may be something that if you connect the dots and you think about and kind of reflect, you’ll find that the magnesium actually is allowing you to have a more calming effect in your day, help you reduce some of that stress and even calm some of that nervous system for you.

Cori (08:52):
I also think so often these days we talk about different things like hormone health or mental health even as being slightly out of our control and something we just have to manage or accept instead of really diving into our lifestyles and seeing all the things we can do to make improvements in our mental functioning, in faculties and in our hormone balance and health. And so instead of just saying, oh, well this is the way it is, this has to impact everything else. Say, okay, well this does impact everything else and I want to navigate around it and own it, but what else can I adjust to see better improvements? Because by focusing on magnesium, by really dialing in your micros, you’re going to improve your health. And then if it has these other payoffs, all the better and you don’t even realize how much that snowball can really impact so many other areas that you weren’t even trying to impact.

(09:42):
And that’s why diving into the nuance and while this can feel like it’s overcomplicating things because there’s so many details, it can really help you get to the one thing you need and know that there are opportunities and options out there. So moving on from Magnesium Next Micro, you want people to pay attention to really help us define how we’re aging and age so that we feel our most fabulous to our final day on the planet, this planet, because I’m sorry, I’m never going to accept that I can’t control enough to keep moving and feeling my best. So next micro,

Michelle (10:13):
I really want to kind of cover Selenium. And this one doesn’t necessarily increase with age, but it has a pretty powerful effect. And again, I just don’t think it gets the recognition that it actually deserves. And one thing that I think is huge is a lot of times what I hear when people are aging is, and how it would actually increase the needs is a lot of times people just find through age that their thyroid activity levels change. So whether you are recognizing that you have low T levels, selenium actually helps increase your thyroid activity. So just ensuring that you’re taking adequate amounts is going to make a big difference. And it does also not just help with your thyroid health, but it’s going to help with your antioxidant defense, your immune function, and even potentially your cognitive health. So again, it’s also going to help that brain health.

(11:10):
I think that’s so huge. I am going to give a little warning. I know when people hear magnesium, when people hear me going off on a particular mineral, oftentimes the response is, well, I’m just going to eat a ton. I’m going to get tons of it. So especially with Selenium, I’m going to say with the caveat, there’s always going to be such a thing as too much. And Selenium is one of those, which I think is why it doesn’t get recognized as often because it can be overdone and you can have some negative effects if you overdo it. But this is really again why I think it’s so crucial to make sure you’re getting adequate amounts even though this is a trace, it’s an essential trace mineral, but it is critical, has critical roles in various bodily functions.

Cori (11:57):
And going off of that on thyroid health and getting older, we often don’t realize, and I always take it back to the lifestyle, all the different factors that can really accumulate and have an impact where as we’re going through menopause, we might’ve heard the lower carb is really key to helping us navigate some insulin resistance. We might be seeing it might be more beneficial for fat loss during that time. But on the flip side, if we cut our carbs too low, that can have an impact on thyroid health as well. So you want to make sure that you’re really tracking what you’re doing as you’re making changes to make the most accurate ones. And I know it can feel a little overwhelming to start. I know it can feel a little tedious, but the more you’re tracking these things, the more you can make sure that you’re making changes that actually meet you where you’re at, whether you’re adjusting those micros or even paying attention again to those macros and the impact they’re having. But don’t just write yourself off or say, this is something I can’t control or change. See all the different ways you can really adjust your lifestyle to move and feel your best. And going off of that, if someone was now like, oh no, what if I’m getting too much? How would I know what are some of the negative side effects they might see just so they can be aware?

Michelle (13:01):
So there’s going to be big things like hair loss, a lot of gastrointestinal distress. Those are going to be probably the two biggest signs, but a lot of it is you’re just going to kind of feel crummy overall. But if you’re starting to notice hair loss and you’re getting enough protein, you’re getting enough of the other essential nutrients and calories, you may want to look at selenium because that’s going to be kind of a tell sign that you may be overdoing it. And this is something I do recommend for a lot of people who again are in the menopausal age or have low T levels, I’ve actually had people be able to up their selenium and actually lower their thyroid medication. And one of the best sources of selenium is actually going to be Brazil nuts. But because it is so rich, again, this isn’t you all of a sudden sitting down and having half a cup to two cups of selenium, or sorry, Brazil nuts, this is really, there’s enough in about one or two Brazil nuts that you are more than covered for your daily needs.

(14:04):
So if that’s something that you can incorporate, it’s one of those things like you can eat it as a healthy fat and you’re going to get your selenium. And I love so much that you brought up how your diet can actually play a huge role in your micronutrients because it is something that as you are adjusting your intake, oftentimes selenium is one that kind of does get decreased. So I think that is so huge to know that you can get it from a food source like Brazil nuts, but often I’ve had lots of people that also are just like, I really just don’t like Brazil nuts. That’s not going to be something you’ve ever see me snacking on. And that’s okay too. There are of course you can always supplement with it as well.

Cori (14:45):
And off of that when someone’s adjusting their diet to make sure they’re really getting enough, we often talk about eating the rainbow, but I know that a lot of times too, it’s focusing on those macro portions. So even paying attention to how you’re hitting your protein sources, so not just getting more fruits and vegetables, but even diversity in some of those other things that can be very helpful as well. Correct.

Michelle (15:07):
Yeah, absolutely. Seafood and meat and poultry, those are also going to have selenium in them. And I know we’ve talked about this before in past even podcasts and videos, but protein is full of micronutrients and you’re not just sitting down and just getting amino acids from your protein. You are getting lots of micronutrients as well.

Cori (15:30):
And now moving on to another micro, we’ve talked about this a little bit more recently because it hasn’t gotten the love that it really deserves. I think in terms of bone health and bone health is something we need to pay attention to as we get older. I’m sorry, I want to avoid falls and fractures and I think almost everybody else does too. We want to move our best, we want to be strong. We don’t want to be out with aches and pains and injuries. So taking care of our bone health to stay our most fabulous is really key. We talk about calcium, we talk about vitamin D, but vitamin K is also really important. Can you talk a little bit about what it really does, why it’s so important and how it contributes?

Michelle (16:04):
Yeah. So vitamin K is a protein that’s going to be actually involved in the bone mineralization. So it actually is essential for that protein to come in and actually be able to mineralize your bones and make them stronger. So as you mentioned, we are at a huge increased risk for osteoporosis as we age. And one of the things too that I think it’s kind of overlooked and we were talking about how diet changes and that changes is kind of what your intake is. But one of the thing that is very common is that as women go through menopause, they actually find they can become a little bit lactose intolerant or lactose sensitive. So all of a sudden their dairy actually decreases. And we know you can consume calcium and vitamin D and those things from other sources, but your intake does kind of go down.

(16:54):
And this is really where it’s even more important to kind of pay attention to vitamin K because you kind of want to capitalize and make the most out of what you are consuming. And vitamin K is actually really going to be useful in actually making sure that the calcium and vitamin D is being brought in to your bones to actually make them stronger and harder. And another thing with vitamin K is it actually is very important for your cardiovascular health estrogen. I know we’ve mentioned this before in the past, but estrogen is heart protective. You actually are at lower risk for heart related diseases prior to menopause. Now once you hit menopause, your risk actually becomes the same as men. So up until that point, our risk is at a lot lower than men and then once we hit menopause, all of a sudden it’s equaled out. So we do want to make sure that we are also paying attention for vitamin K, vitamin K because it’s going to help prevent the calcification of arteries and other soft tissues that can lead to cardiovascular diseases.

Cori (17:59):
And off of this we talk about how much our body does change with age and hormone changes have an impact. We also have to consider previous dieting practices when we’re talking about some of these nutritional gaps that we might need to address. Because a lot of times in trying to diet down and achieve a specific aesthetic goal or in a training for different things, our fueling might not have been our focus in terms of our health. We often have like, okay, I just need to eat enough to get through this race or this training session or I need to eat to lose weight. And so our focus isn’t on these micronutrients or even the types of foods that we’re restricting. And so because of those previous dieting practices, sometimes we’ve created elimination of foods that are really key to helping us to address those nutritional gaps as we get older.

(18:45):
So as you mentioned, if you’ve ever feared dairy for weight loss, because I know that was something that became a topic in the bodybuilding realms where it was like, oh, would this cause inflammation and I’ll allow you to lose that belly fat. So if you’ve ever feared something, you need to address how it can fit into your diet and why you actually feared it, because a lot of times that might not be serving you well when addressing the nutritional needs as you get older. So just also note, it’s not just your age, it’s not just hormone changes, it’s all the previous diet practices that we’ve even done that can now have an impact on what we need and the changes we need to make to meet our body where it’s at now. So talking about anything else on vitamin K or any other micronutrients that you really think are key that people need to pay attention to as they get older and even how that might impact how they go about achieving an aesthetic goal with the changes they’re seeing, they don’t fall back into old patterns.

Michelle (19:41):
Yeah, I think the biggest thing is, like I mentioned, is really capitalizing on what you are intaking because you brought up some key points. So often have I seen people that are looking to diet down or slim down, they immediately go to the elimination. And what’s really hard with that is you are going to all of a sudden be losing out of a whole food source that was going to be high in certain things. So it is going to make sure that you are capitalizing on your intake and also making sure that you are addressing what actually is what those nutrients are that you are kind of eliminating if you do choose to do that route. There are other ways to get calcium vitamin D besides dairy, it’s going to be harder, but there are other ways. So that’s really where you want to pay attention to those green left leafy vegetables that are going to be rich sources.

(20:33):
But another thing to kind of make sure is if you are going to be doing that, you need to make sure you’re supplementing and supplementing smart. And that was something I wanted to cover too is the mistakes I often see when people are actually going supplementing and that is really going to be over supplementation. I know I already brought it, I already kind of talked about this earlier on, but so often I will see women be like, okay, I’m taking my women’s health multi, I’m taking this bone health that’s going to have, and most of the time that’s going to have calcium, vitamin K, vitamin D and some other nutrients in it. And then they may hear something was good for hair, so they’re going to take that hair, skin and nail one and they heard this was good for skin, so they’re going to be taking this skin specific supplement.

(21:22):
Well all this sudden you now are taking tons of pills, but you’re also probably over consuming certain nutrients and vitamins because this supplement probably has some of that. That woman’s health multi probably has calcium and vitamin K and vitamin D, that bone health is going to have the same thing and you’re going to get similar things in that hair, skin and nail stuff. So all of a sudden we kind of have this cross where people are really overdoing certain nutrients. And as I mentioned, there’s a balance. You’ve got to have that balance. So we want to make sure we’re not deficient, but we also want to make sure that we are not hitting toxic levels either. And sometimes that toxic levels is going to actually interfere with the absorption of other vitamins and minerals. So you may be supplementing and all of a sudden you’re still deficient in some of the things you’re supplementing with because things are blocking them. There is a science to supplementing

Cori (22:19):
And it’s super interesting, this whole thing of it’s systems working together. We constantly add more and think more is better if I just throw all this at it, something’s got to work because I’m covering everything. But in trying to cover everything, you’re not necessarily addressing the one thing you need. And for some reason the visual comes to mind of you have this machine that cranks out products perfectly, it’s turning out new toys and it’s working really, really well and you think, well, if it’s working really well and there could be this one little thing that maybe I make better, but now I’m going to add on 15 other things, you wouldn’t do that, right? You wouldn’t add on 15 things you didn’t need just because those were really good pieces too. If it was working pretty well, you’d go in and maybe oil, the one thing that isn’t working as perfectly, you’d be very nuanced and specific in how you’re addressing adjusting the systems versus just throwing everything on there because in adding all these cogs and wheels and pieces, you could end up making it not work.

(23:10):
And I know that’s a slightly strange visual, but that’s what my brain always comes back to and that’s how we approach our nutrition is how we approach our workouts. We think I’m just going to throw in more good things and in theory that should work and it doesn’t really work that way often that just busts the system so that it’s not working as well as it should. So really diving into the nuance of some of these things through how you’re tracking, how you’re adjusting, making 1% changes is super key. And it can be very simple. It doesn’t have to be overly complicated. You don’t go to all these different things. You say, Hey, what are the symptoms I’m having that I need to address? Or what are the problems that I think are the most important? And then go to something that covers more of those at once and say, Hey, I’m going to try this one thing first.

(23:49):
Just try magnesium. I’m just going to make this one adjustment right here. And then see where that goes. And in making that change, even if you are including a supplement for something, maybe you say, Hey, I’m going to diversify the foods I’m eating. I want to get more leafy greens. But instead of complicating that, say, Hey, I’m going to just put a different thing at lunch and dinner and already I’m getting two different things in the course of the day. It doesn’t have to be 50 different things. So it’s like the more we can really be specific in how we’re addressing problems and changes, the better off we’re going to be.

Michelle (24:20):
Yeah, and I love what you said, it is a hierarchy. Your body has a hierarchy of needs and you need to be approaching that with how you’re supplementing because as you mentioned, you may be starting up here and there may be tons of things that could help, but is magnesium possibly going to cover multiple of those things for you? Probably. So you can probably cover lots of areas with one thing. So it’s really making sure that you are going about it really smart and you’ve got to do your research. You have to be paying attention. And it can’t just be, oh, well I heard this was good, so I’m going to start taking it. And I think one of my biggest struggles as a dietician is when I have someone and they are just taking so many pills, just tons of pills because pills are why I’m all for supplementation.

(25:09):
And yes, it’s needed. Yes, it’s there. I supplement. When you are taking tons and tons of pills, that is going to be hard on your gastrointestinal tract. It is. Your body absorbs things at certain spots and when you are cram packing a bunch of things all at once, your body is going to try and process that and have to break it down. And it’s not always easy, which is often why I know I’ll tell someone what the RDA level is and they’re going to be like, oh, well my pill is this high in it. Yeah, your pill’s that high in it because the chances that you’re actually going to absorb all of it isn’t that high. So you may be coming in thinking, well, there’s no way I’m deficient in this because I have a hundred percent of the supplement. The chances are that you’re actually not absorbing it, especially if you are taking multiple pills at once. That, like I said, I know I said this earlier, but it will interact with other ingredients that can make it so you’re not absorbing things as well or as easily as you should.

Cori (26:11):
And while we want to simplify things as much as possible, being aware of the impact, other things you’re consuming with the different supplements with even specific foods can be very important to help you make sure that you’re getting the most out of the micros that you are consuming. So off of that, there are a couple of questions that I wanted to touch on. I think that they’re very, they will lead to some interesting discussion and also answer some questions for other people. It says recommendation on selenium dose first off, and then also does vitamin K need fat to be absorbed? Michelle, I will hand it off to you.

Michelle (26:45):
So to start with, you said it was Selenium, you were asking right? For the RDA

Cori (26:51):
Or just recommended dose.

Michelle (26:53):
Okay, so with selenium, the RDA for that is typically about 55 micrograms, but you can go, that doesn’t mean that’s all you take, right? Again, there’s a higher level. So typically the recommended amount of actually dosing it is going to be around 200 mcds or micrograms for it

Cori (27:15):
And then vitamin K and best to take with fat to absorb it.

Michelle (27:20):
Yes. So it is a fat soluble vitamin, so you do want to make sure that you’re consuming some fat when you’re doing it. And so I know vitamin K is often found in green leafy greens. So if you’re thinking about either SA it or the cal with a little bit of olive oil or even just making sure that you are consuming things with a vinegarette that’s going to have a little bit of that oil is going to make it more easily absorbed for you.

Cori (27:51):
And even with noting the best way of taking these different things, remember guys, it’s also about making something sustainable. So while we want to pay attention to these things to get the 1% improvements, do not stress yourself out too. Our body is really good at trying to use what we give it. Just remember that while we want to pay attention to the nuance while we want to do what we can to make those 1% improvements, you also want to make sure that you’re doing something you can do consistently because that will pay off as well. Michelle, in terms of that, is there anything people should really worry about with taking some of these supplements or these micros that you mentioned today and in terms of timing for best practices?

Michelle (28:30):
So the big thing is I often recommend magnesium to take at night, and I say this just because it is, like I said, it is going to help with bowel movements. So oftentimes you’re going to set yourself up so in the morning you’re going to have that and be able to go about your day. And some people do find magnesium to be a little bit, sometimes a little bit harder on the stomach. Like I said, there are lots of different types, so don’t take one and just think, oh, I can’t do magnesium, it makes me sick because there are going to be going to be some that are going be more gentle. But that would be my biggest thing for magnesium is to actually take it at night for selenium. That is something that I really like to encourage people if they can to take it kind of in the nut form.

(29:14):
So I typically just recommend that as kind of being a part of your midday snack. Again, it doesn’t have to be that time. That’s just typically what I tend to recommend for people because it tends just to sit better. And then vitamin K is one that you can really kind of take. That one pretty much is pretty open to any time of the day, but as long as you mentioned, most of the time you’re going to be consuming it with a fat source just because a lot of the times that’s how we consume those vegetables anyways. So that’s not something that you necessarily need to worry about so much. So a vitamin K is kind of fair. Green magnesium, I’d recommend more at night.

Cori (29:57):
I guess you could technically make a salad with your leafy greens and put some Brazil nuts on there. Although I think if people really don’t like those Brazil nuts, would you ever recommend someone eat something just because it has something? I’m guessing the answer is no, because usually we try and say, Hey, you’re not going to keep doing it if you really don’t like doing it. So find a different source of that micro, but I don’t know your thoughts on that. Still so easy. Maybe you do it, but I don’t know.

Michelle (30:25):
This is mean. I have a little different view on this one. I will be honest because quite frankly, Brazil nuts, that’s not the nut that I’m going to be like, oh yes, I can’t wait to snack on my Brazil nuts. But I do look, I kind of look at it as I’m taking medicine and I’m taking two Brazil nuts. It’s really one of those. If you can tolerate it and if it’s something that you can be like, you know what, I’m just going to treat it like I’m taking my medicine, great do that. It’s a cheaper, it’s going to be cheaper. So that would be the one time that I’d maybe say, look at it, you’re just kind of taking your medicine and if you can do it and you can tolerate it, great. But I will say with the caveat exactly what you said, but if you truly really hate something, you’re not going to stick to it. So that would be when I would say, yeah, let’s look at a supplement.

Cori (31:15):
I would find a way to work it into something where then I couldn’t taste it if I didn’t like it. That’s my thing, how can you bury it? Although Ryan’s like shaking his head at me because I like putting protein powder in different things. I don’t feel like I can then taste it and I think it enhances the thing. He thinks it just makes anything nasty, so he’ll chug it on the side. So I think he would actually agree with you on the Brazil nut things, but I would try and find a way to work it into something if I was going to eat that I wanted someone now commented, I’m a little worried that I may be overdoing it with supplementation. If I’m taking a multivitamin for women, is it okay to take a separate magnesium pill? Your thoughts on this, Michelle?

Michelle (31:52):
So it can be, I would definitely want to know what level of magnesium your multi is having because you may find that it’s actually already covering you. And I didn’t say this, but multis are actually typically something I also tend to recommend to take at night too, because again, you just tend to, there’s so much going on that sometimes taking it more in the evening is just going to be easier on your GI system. So I know that wasn’t a direct answer, but it kind of depends. It could be fine. It could be that the multi you’re taking is already pretty high. I will say most multis aren’t going to be high enough in magnesium, so you’re probably okay. I mention though too, we do do person for, so if that is something that you are really curious about and you’re worried that you may be over consuming some things you can actually get on with our dietician who will go over that and actually present with you what they would actually have you do and give you a multi or a pill that’s going to cover all of your needs.

(32:56):
Like Corey was talking about the hierarchy of needs. So we’ll focus on that for you. And what’s kind of cool about it is you are able to kind of adjust things in the future. So if your needs change, because we all know the human body is not stagnant. Oh, that did not come out, but we all know we’re not going to stay the same. So things are going to going to change. So if things do change, you can actually get reevaluated and meet with the dietician as well and readjust your supplement. So if that’s something you’re really wanting, you’re curious about or concerned about, I would highly, highly recommend to just schedule a call with our dietician and get on with that.

Cori (33:35):
It also would be based on the type of magnesium you might find that you need extra of or the symptoms you’re addressing versus the type in your multivitamin. Can you maybe speak a little bit Michelle to what you generally find in the multivitamin with those things? Because I think that nuance is really key to also recognize because it might not be the form of magnesium that you need.

Michelle (33:56):
Yeah, so one thing I’m going to say with multis, there are some great ones out there, don’t get me wrong. But oftentimes when it comes to supplements, a lot of this is marketing. They want to say like, oh, we’re going to give you a hundred percent of this, 200% of this, and that’s not necessarily bad. You’re probably not going to absorb all of it. But the other reason why they’re able to do that is oftentimes the bioavailability of the source they’re using isn’t as high as another source, and usually it’s because it’s a little bit of a cheaper option. So this is really, again, it’s something that you just kind of want to be aware of and I know honestly I could go off on just bioavailability and what’s actually used, what is actually best. Because again, multis are often they’re going to try and say they cover every box, but they’re probably not always going to have the best sources for your body to absorb. So that’s going to be my one thing with them. I know like you said, oftentimes we take it and we’re like, okay, I’m covered. I took my multi, but you may not actually be able to absorb all the whole multi that you’re taking. So this is really where I look at third party testing needs to be kind of a big thing. This is where it’s more important to actually be able to see if they have good business practices, but a big thing is going to make sure that they actually are third party tested.

Cori (35:20):
Thanks for listening to the Fitness Hack podcast. Again, this is the place where I share all my free work out of nutrition tips. I’m never going to run sponsorships or ask you to buy anything. All I ask in return is if you’re enjoying the podcast to leave a rating review or share it with someone you think it might help. This will only take a few minutes and it would mean the world to me and possibly change the life of someone.

(00:00):
Hey guys, this is Cori from Redefining Strength. Welcome to the Fitness Hacks Podcast. This is the show where I share all my free workout and nutrition tips. I’m not going to ever fill this episode with sponsorships or ask you to buy anything. All I ask in return is if you’re enjoying the podcast to leave a review or leave a five star rating or even better share with somebody you think it might help. This will only take a few minutes and would mean the world to me and possibly change the life of someone. So let’s jump right in. I don’t have enough time. We’ve all made this excuse as a reason to skip our workouts and just not do anything, and there is a finite amount of time in each and every day, and sometimes the day does get away from us, but we can always design for the time we have and we have to recognize the value sometimes in doing something that’s not necessarily our optimal, our planned workout, but still keeps us in the routine and habit because often on those days where we say, I don’t have enough time and we don’t do anything, we end up letting the habit slide and then it’s easier the next day to not do anything and the next day after that and we’re not owning our current situation and we’re not planning for what’s realistic for us, and that’s where we see those habits slide and we get off track and we lose the progress that we’ve made.

(01:12):
And part of it isn’t just the miss workout, yes, the movement itself is key. That build is key, especially if we want to gain muscle, but a lot of it just goes back to keeping in the habit and that success mindset. So as silly as it might seem to just do five minutes, sometimes the fact that we did something when we didn’t want to do something often makes us feel better than even doing what we just had planned because we did something on a hard situation where it would’ve been really easy to let ourselves off the hook. So doing that keeps us in the success mindset. It keeps us the routine, it helps us move forward, but we can also design for the time we have. I think too often we use, I don’t have enough time as an excuse because we have some ideal that we have to hit in our head of six days a week, training for one hour, but you don’t need that ideal.

(01:57):
You can design for the time you have three days a week, 30 minutes. You can make it work five days a week, 15 minutes. You can make it work, but you have to own what actually is realistic for you to design for that time because how you design for those times will be different. How you break down your workouts, what you’re working each workout, how you’re using moves will all be different. But also noting that just because you have an hour doesn’t mean you need to use an hour. I see too often people just filling the hour and in that they do a lot of wasted volume, they do a lot of quantity, but it’s not quality because they’re not staying focused and intentional. Now, when we’re short on time, it can be really hard to be as intentional because a lot of times we feel like we’re going through the motions just to do it or we’re rushing through to get it done.

(02:39):
So I want to really help you find a way to make the most out of those sessions. And the first key I think to designing quick and efficient and effective workouts is using timed circuits and sets and even timed intervals of work over reps. And the reason I say timed is because if you have minutes and you set a timer for 15 minutes, you know you’re going to be done in 15 minutes. There’s no rushing through to make sure that you’re done. There’s no being worried about finishing in time so that you skip certain things and then don’t do your warmup. You can make sure that everything truly fits that time. You can take one minute to roll out the tightest area, you can take one minute to do a dynamic stretch. You can then take even 30 seconds to do an activation move and then you can get into the rest of your workout.

(03:24):
And so you can really have that time, but you’re also secure in that you know are going to be able to fit it into the time that you have. So using those time circuits, using those timed intervals of work can be really key for that reason because it gives us the mental security. Not to mention when we feel rushed, when we have less time, we do need to increase our training density. That means that we need to do more work in the set amount of time because we can’t do more work adding on time. So we want to increase the amount of work done in the set time that we have. So by using an interval of one minute on squats, instead of doing 12 reps and trying to do 15 reps the next week or increase that training density in that way, even if the time goes a little bit longer, we’re going to see can I get more reps in this set amount of time?

(04:08):
And that can increase your training density to help you see results, but it can also help you stay focused and intentional with moves. Again, not rushing through just because you’re short on time when we know we have that one minute to work, we’re going to make the most of that one minute and we’re going to really push through because we have one minute and sometimes that can even push us to do more than we would’ve done had we counted reps, especially when we are short on time and it’s really key that we get the most out of every single movement. When you have that one minute, you might keep going past the point you would’ve stopped. So say you had eight to 12 reps, maybe you stopped at 12 and you could have done a few more with a weight. So you do go up the next round, but with that one minute all of a sudden you’re like, well, I have this whole minute I need to use it.

(04:45):
So you’re doing 15, 20 reps with a weight that you thought you could only do 12 with, even if you use a little rest pause, but it can help you push past the point you would’ve stopped otherwise to getting that really quality progression with movements as well. So consider using time circuits intervals of work that are timed out instead of just counting reps because it can help you make sure you’re confident you can get the workout in that time and stay focused and intentional where you aren’t even counting the reps or trying to rush through. Then also really focus on ways to make the volume that you can do more challenging. Again, you can’t just add on more sets, more reps because you only have a set amount of time, so you have to increase the training density within that time. This also means making fewer reps feel harder.

(05:28):
So even though you could do eight to 12 reps with a front lunge, maybe you don’t have weights and maybe you don’t have a time to get out four sets of 12 reps. So how can you make it so that you fail at six reps instead of just doing a front lunge? Maybe you do add loads if you have it, maybe you add a pulse when you launch forward. Maybe you make sure that you’re doing a variation where there’s more instability or there’s a bigger range of motion because you’re having to do that front lunch stepping up onto a step to sink with your back knee down to the ground. But you have to find a way to make the volume more challenging if you want to see results from your training. But 15 minutes if you’re making every move, the hardest move you can do is going to feel devastatingly challenging at points and not in a bad way if you’re just trying to slaughter yourself from your workouts, but that you are trying to drive that progression, drive that growth.

(06:15):
When I know I have 10 minutes, I’m finding ways to make myself fail at a move with five reps over trying to do 10, and if I can do 10, I’m going to find ways to make it more challenging. So really think how can I make this move so challenging that I don’t want to nor can’t necessarily do more than five reps, especially with those times circuits too. If you’re then cycling areas worked, which is another way to make workouts very efficient when you’re short on time because then you don’t have to fully rest. You want to think, okay, how can I keep moving this entire interval, this 10 minute circuit? How can I keep moving by doing a really heavy lower body move then a really heavy or challenging upper body move so that you’re using the other areas being worked as rest to keep moving, but you’re also able to really work that area because you’re then cycling out of it, but it is challenging you for the reps that you do and you’re building up that volume over time.

(07:02):
Five reps done over 10 minutes is going to add up to 25 reps, 30 reps, so it’s going to add up to that volume you need within that set amount of time and then the next week you’re going to try and either get a few more reps or go a little bit heavier or advance the move in some way, but going now into that next phase. So you’re trying to find ways to make the volume challenging that you can do, but you’re also going to try and find ways to include rest without including rest. We don’t want to just cut out rest. Rest is very important for us to be able to maximize the movements, be more intentional, train harder. You don’t want to try and lift really heavy and then cut out the rest however you do want to design so that you’re not doing that one rep max lifting or that maximal strength work necessarily during workouts like this while you’re short on a time, you can save that for longer workouts, but you do want to find ways to still lift heavy and create that progression.

(07:47):
And that means giving areas rest before you go back into that advanced variation because otherwise you’re going to hit that point of diminishing returns. You’re not going to be able to work at the true a hundred percent intensity, but with shorter time just standing around is not necessarily going to be an option. So maybe you do use it as that mobility work. Maybe you use it as a little activation, maybe you just cycle areas. Work the less frequently we can train, the shorter we can train for the more we want to focus on more full body esque splits that could be anterior, posterior or full body where we are touching on everything. But we want to do that because that allows us to work more big muscle groups in a session which can help us build muscle. It can help us burn more calories. It helps us get in that training frequency for areas while training less frequently.

(08:29):
It also gives us the opportunity to use other moves as rest so that we’re maximizing the time we have because if you work legs, then upper body like a chest, then you do even legs, but the opposing muscle groups, so quad and then hamstring in one and then you do back, you are cycling. The areas work to be able to go hard on each of those movements and work each of those areas intensely, but you’re giving other areas rest. And again, this is where you can also add in mobility work, especially if you tend to skip it because that can be active. Rest could potentially, depending on how you’re designing your workouts, if you’re doing more metabolic strength, include a cardio move and then also include a strength move to sort of change up the intensity at which you’re going. You can use more intense moves, less intense moves, even depending more isolated moves with more compound, but you want to think, how can I rest without rusting?

(09:14):
And those are some of the different ways that you can do it. Even knowing that using unilateral moves, so if you do a single leg deadlift, one side is resting as the other is working, so that can even be a way to add in rest as well. While even getting in that focused work or making a move more challenging by the instability of the unilateral exercise, it’s a great way to also correct imbalances if you are dealing with any imbalances, which most of us we’re not fully balanced creatures. And then just remember with this, you’re not making everything cardio. You want to think about using that strength to cardio continuum and that one rep max lifting, you’re going to need more time for that really steady state long endurance training you’re going to need more time for. So when we’re short on time and we might even be training less frequently, we need to use that middle ground of that metabolic strength type work, that strength conditioning.

(10:00):
And so we want to think about how we can make sure that we are getting our heart rate elevated, but also not just turning everything into being so out of breath that we can’t challenge ourself with progression in the lifts, especially to build that strength. So that’s again where cycling the areas work, cycling the intensity, including even an AB exercise in that circuit as active rest can be very valuable. But make sure that you are designing everything with a purpose too. You don’t want to just think about making your workouts hard to burn more calories with these sessions. You want to think about how is this truly moving me forward towards my goal? Do I need more mobility work? So if you’re short on time and you’re not able to do your usual six days a week, one hour of training and you have five minutes this one day, maybe you’re like, Hey, I think it’s better that I shift my workouts, but I’m going to put in a five minute workout to still do something that’s mobility work to keep me moving forward.

(10:48):
Again, it goes back to that success mindset. Something is better than nothing and we don’t often value that, but we have to remember that one minute today, one minute tomorrow, one minute the next day, that one minute adds up over time and generally does get us to do 2, 3, 4. And it goes back to even the way our momentum is going. The less we do, the more our momentum goes towards doing less. The more we’re keeping our momentum towards doing something, the more we tend to want to do and the more we even find that we get re-motivated to do a little bit more. If we are finding our motivation has sort of faded. So if you’re finding it a struggle to push yourself to do your usual routine, embrace shorter workouts. If your schedule is dictating that right now, you need to embrace shorter workouts.

(11:29):
Again, focusing on designing for the time you have, using those intervals or time circuits can be a great way to make sure that you’re getting in the workout, you’re increasing the training density to see results. Really maximize the volume you can do by finding ways to progress moves. And guys, I love loads, but they’re not the only way to advance movements, tempos, ranges of motion unilateral, so that instability, there are so many different ways to do that. Even creating hybrid moves and touching on that too, when you’re shorter on time, as much as we want to include some isolation moves for those stubborn areas, you need to be very strategic in how you do that because compound moves are going to give you more bang for your buck. Hybrid moves, which might work upper and lower body together. So those are things like where you can even do a lunch curl and press that you could do a single leg deadlift with row.

(12:12):
Those things can be very efficient when we’re short on time. And yes, there’s going to be a limiting muscle group with some of those things where if you do a single leg deadlift with row, you’re going to be basing it off of the weight. You can row over just the deadlift. There’s benefit to those things too because we’re working more muscle groups at once. So you want to think about how you can work more muscle groups at once, use more multi-joint movements when you are shorter on time using maybe one isolation move for a specifically stubborn area strategically, but it’s not better or worse. It’s just designing for the time you have and you can see fabulous results and the more you embrace that, the better the results you’re going to see. But again, using even that strategically designed rest so that you are able to go at a true a hundred percent intensity, not just turning everything into cardio, but even using the fact that these are going to be a little bit more metabolic to your advantage, but still creating that progression in your training.

(13:01):
But again, it goes back to always designing for the time you have and also not just using the hour because you have it. If you’re doing a sprint workout, stretching it out to an hour is probably a lot of wasted volume and you’re going to see a point of diminishing returns and you could have saved your time, especially because most of us do at some point use the excuse, I don’t have enough time to do other things. Maybe you meal prep then so you have more time on another day to do that strength workout. That should have more rest, more mobility work needs to be a little bit longer. So always design for the time you have and remember that something is better than nothing because part of this is not just what you’re actually doing in your workout, but the mindsets and routines and habits you’re creating. So jumping into the group to see if there are any questions, comments or concerns or even thoughts on how you are designing your quick workouts, making things really work for you.

(13:53):
It doesn’t look like anybody has posted anything and hopefully it’s just because I gave such fabulous tips. Everybody’s writing them down and ready to really implement them, but I would love to hear how you guys design workouts that really fit your schedule, how you are embracing maybe doing more full body splits, anterior posterior splits when you’re training less frequently and have a little bit shorter to train versus doing more potentially body parts splits or hemisphere training with longer to train. Remember, you can always design for the time you have. If you are watching the replay and do have any questions, comments, or concerns, don’t hesitate to write in. I will go back through and even try and link out to any other helpful resources to get you guys rocking because I know especially during the summer, we can find ourselves a little out of that consistent routine. Finding reasons not to work out traveling where we don’t have as much time, but I don’t have enough. Time is not an excuse. You can always design for the time you have. Thanks for listening to the Fitness Hack podcast. Again, this is the place where I share all my free workout and nutrition tips.

(14:50):
I’m going to run sponsorships or ask you to buy anything. All I ask in return is if you’re enjoying the podcast to leave a rating, review or share it with someone you think it might help. This will only take a few minutes and it would mean the world to me and possibly change the life of someone.