In this episode of the Fitness Hacks Podcast we’ll cover…
00:00 – Welcome to the Fitness Hacks Podcast
00:42 – Being wrong is right. Embrace being wrong!
03:16 – The Protein Pyramid of Priorities
19:42 – This macro hack to enjoy a sweet treat
22:36 – A fast fix for lunges and Knee Pain
24:15 – And what’s the difference – Compound sets vs supersets
In this episode of the Fitness Hacks Podcast…
00:00 – Introduction
00:35 – Quality Over Quantity
04:00 – Dietitian Corner – Behavioral Changes
16:44 – Macro Hacks – Healthy Swaps
21:45 – Fast Fix – Wrist Pain and Push Ups
23:31 – Maximizing Movements- Squat form
In this week’s episode…
Lemon Tahini Granola
Makes 8 Servings
I love to eat this with even greek yogurt to boost protein. And sometimes to pack an extra protein punch, I’ll even mix my yogurt with protein powder before topping with the granola
You can do this even with a coconut or other non-dairy yogurt and vegan protein powder as well!
Preheat the oven to 320°F (160°C). Line a baking sheet with baking paper.
Blend 1 tablespoon of water with the pitted dates. The amount of water you need will depend on how dry your dates are, so start with 1 tablespoon and add more as required.
Add the date paste, tahini, vanilla extract, lemon juice and lemon zest to a large bowl, and mix until well combined. If your paste is very thick add 1 tablespoon of water to thin it. It should be easy to mix but thicker than cake batter.
Add the rolled oats, nuts, seeds, coconut and cinnamon. Mix well to combine and transfer the granola to the baking sheet. Spread it out into an even layer and press down with a spatula.
Bake in the hot oven for 15 minutes, then carefully flip over and continue to bake for a further 10-15 minutes until golden brown, being careful not to burn the granola.
Remove the baking sheet from the oven and set it aside on a wire rack to cool. The granola will firm up into crunchy pieces as it cools.
15 minutes to prep. 30 minutes to cook
Macros:
238 calories
13 g Fat
25 g Carbs
8 g Protein
Hey Guys it’s Cori from Redefining Strength!
In this new season of The Fitness Hacks Podcast I’m going to be bringing you all new segments.
In this episode we’ll cover…
1) 3 tips for kickstarting the new year,
2) Get some amazing goal setting advice from my lead dietitian Michelle,
3) Discuss 3 Key Macro Hacks
4) Go over a delicious one pan chicken recipe
5) Talk about an amazing training technique and then talk about dealing with hate as you work toward your goals.
One Pot Spanish Chicken and Rice Recipe
1 tbsp. olive oil
1 lb. (450g) skinless boneless chicken thighs cut into pieces 1⁄2 tsp. salt
1⁄2 tsp. black pepper
1⁄2 medium onion, diced
1 red bell pepper, diced
2 cloves garlic, minced
1 cup (160g) long grain white rice, rinsed
1⁄2 tbsp. smoked paprika
11⁄2 cups (360ml) chicken broth
1 cup (240ml) tomato sauce pinch of saffron
1⁄2 cup (70g) green olives
1⁄2 cup (8g) cilantro, chopped 1 lemon, cut into wedges
Heat the olive oil in a large skillet over a medium heat. Add the chicken and season with salt and pepper. Cook for 5-6 minutes until slightly brown.
Add in the onion, red bell pepper and garlic and cook for a few minutes until they slightly soften. Now add the rice, stir to combine and cook for a further 1-2 minutes.
Next add in the paprika, chicken broth and tomato sauce. Bring to a boil, then turn down the heat to low. Add the saffron, cover the pan with a lid and cook gently for 25 minutes until the rice is ready.
Season with a little more salt and pepper to taste, and stir through the olives and cilantro.
Serve with lemon wedges.
4 servings (macros listed PER serving)
370 Calories | 11g Fat | 43g Carb | 27g Protein
New Year…New Podcast Format!? HECK YES! Over the years, there have been a few evolutions of the Fitness Hacks Podcast as I work to provide better information and tips in ways that hopefully help more and more.
That’s why this year, I want to start a new format with more videos but also new segments. In the past I’ve focused a lot on mindset and motivation tips. And this is partly because mindset matters so much and I’m able to cover more on macros and workout tips on my YouTube and my blog.
But nothing is ever enough, RIGHT?! That’s why I wanted to create new segments that dive more into the questions, comments and concerns you all have. I want to go over macro hacks, meal prepping, recipes, workout and exercise tweaks, prehab tips and more.
I also want to invite GUESTS onto the show to share their expertise and help us all see another new perspective to keep moving forward. So as I plan out the episodes for this year, I’d first love to hear from all of you! Comment below about what you’d like to learn about and even who you’d like to hear from on the show! Here’s to a fabulous 2023 and season of the Fitness Hacks Podcast!
As we go into a New Year, we may be motivated to make some changes – to reach new goals.
But all too often, only a few weeks into the New Year and new habits, we find ourselves completely unmotivated and lacking the “willpower” to maintain some of the habits we’ve created.
Are we just doomed to fail?
Do we just not have the self control or discipline that others have?
Or are we just approaching changes the wrong way?
I think it is key we realize one big thing and then implement these 4 tips to help us see results…
And that big thing we need to realize is that…
SELF CONTROL IS LIKE A GAS TANK!
During the day, there are so many things that happen that can deplete it.
That’s why the more changes we make at once, and the more dramatic those changes, the more they become harder to implement when other things come up and our tank is already on EMPTY.
It’s why we can feel like we just don’t have the willpower of someone else.
Because we are trying to force changes that don’t meet us where we are at and cause the gas tank to have to be full to be maintained.
Since life though so often doesn’t allow for us to maintain a full gas tank all of the time, I wanted to share 4 tips I think can help you make changes that don’t just rely on motivation and self control to sustain….
#1: Understand your current lifestyle – your beastette origin story.
– Where are you truly at currently? Realistic changes mean knowing your current position…and even understanding your pain!
–> LEARN MORE
#2: List your nonnegotiable.
– What are things that you like that the restriction instantly drains you?
#3: Create one small repeatable habit that can fly under the radar.
– What habit will you not even notice you have to do?
#4: Have a reminder of WHY you want this goal and why these changes are worth it to replenish your stores!
– Why does the pain of staying stuck outweigh the pain of change?
By creating changes in this way, we can help ourselves not feel like we need a full gas tank to keep moving forward. We can even find ways to create habits that keep us moving forward when times are tough.
We can even better embrace doing the minimum at times when we know our tank is on E!
