Improving Bodyweight Workouts

Weights are not the only way to progress movements and create challenging workouts.

We can play around with other techniques to keep challenging our body to get results!

We have to remember that even doing the same but different can be progression.

Here are 5 Tips To Create Challenging Workouts Without Adding Weights:

1. Increase Your Training Density.
2. Use Different Movement Tempos.
3. Change The Range Of Motion And Create Hybrid Movements.
4. Create More Instability And Use Unilateral Moves
5. Tweak Your Workout Design.

Learning To Trust The Process

It’s incredibly difficult to trust the process. It’s like you’re telling yourself to just commit 100% and “wait and see” if it is going to work. 

And that’s hard because we don’t like the idea that we may be wasting time.

But the simple fact is, results take time to build. 

One week? Two weeks? Sure we can see results.

But committing for 6, 10, 12 or even 16 weeks?! Holy crap will those results add up!

So here are 4 Tips To Help You Trust The Process so you can actually see the results you want!

1. Track. If you can see what you are doing you can see if it TRULY works. This holds us accountable and paints a clear picture of what is going on.
2. Commit 100% to a program and don’t adjust it! If you don’t actually truly test something, you won’t know if it will work. And when you take a plan and then tweak it, you don’t know if it was the adjustments that actually helped you or held you back.
3. Ask WHY! Do your research. Don’t just blindly follow! Understand why things are programmed. Try to break things down as you go through. That can even help you adjust if you you aren’t seeing the results you’d like.
4. Commit to an end date. Even when trying to build a lifestyle, I think end dates are key. I set end dates for progressions and ratios even when maintaining. It gives us a point at which to assess and make changes or tweaks as needed. It gives you security that you aren’t just committing to something forever blindly. 

Need that extra accountability and coaching, plus some really bad Cori jokes thrown in there? Check out my one on one coaching program!

APPLY NOW! (You know you want to hehe)

5 Tips For Implementation

The world is full of educated fools.”

We seek out all of this knowledge, but then we do nothing with it.

We don’t ever IMPLEMENT.

And I get it…Positive things are still scary – even if it means stepping into a better version of yourself.

That’s why I wanted to share 5 tips to help you get moving.

5 Tips To Help You Implement Your Knowledge:

1. Focus on behavioral changes over end results. Set goals that celebrate those habits.
2. Stop seeking some perfect schedule or plan. The program that will work best is one that is realistic!
3. Recognize your self control isn’t infinite.
4. Focus on just one change at a time. And make it something ridiculously easy at times.
5. Have something outside of yourself to hold you accountable!

Need Accountability? Learn why coaching is so important! 

https://corilefkowith.com/do-you-need-a-coach1597108181652

5 Common Training Mistakes and How To Avoid Them

A well-designed workout routine makes a huge difference in the results you get.

While that sounds like a “Duh!” statement, often intentional programming is overlooked to do what we “like” or what feels “hard.”

Too often we program out of how we’re feeling that day, what equipment is available, or even how many calories we want to burn.

We don’t plan ahead with everything targeted at our specific needs and even our GOALS for the workout.

And that lack of direction can leave us spinning our wheels, working super hard to NOT see the results we want.

That’s why in this episode of the Fitness Hacks Podcast, I want to share some tips to help you dial in your workout routines and train SMARTER.

What can sometimes be small tweaks to even your reps and sets and exercise variations, can really make a huge difference.

5 Common Training Mistakes:

1. Not using variety to your advantage. Remember the same but different can be progression!
2. Not creating a clear progression. You can’t randomly string things together and HOPE they work out!
3. Not thinking through your workouts. Training harder doesn’t mean you’ll get better results.
4. Focus on the WEEKLY picture. We want each workout to work together over the weeks and even months.
5. Don’t get caught up in ONE design or move as the BEST. No one move or design is always the right option. We want everything to match our needs and goals.

PROGRAMS:

– The Training Black Book – Want to learn all about workout design and how to get the best results as fast as possible? Check out my Training Black Book!

5 Tips To Maintain Your Results

You’ve reached your goals…now what!?

The answer isn’t as simple as just going back to your previous habits.

Actually that’s the most surefired way to LOSE everything.

Once you reach your goals, you’ve got to create a new “normal.”

Here are 5 tips from my Macro Hacks to help you out!

5 TIPS TO MAINTAIN YOUR RESULTS:

1. Realize you can’t ever go back to old habits.
2. Change one thing at a time.
3. Realize that even maintenance means adjusting.
4. GET MOVING! 
5. Set new goals!

If you need help reaching your fitness goals and then SUSTAINING those results, check out my Macro Hacks!

Use it or lose it!

Too often we let AGE determine what we can, and can’t, do! But age is just a number. 

And we can NEVER stop doing the things that make us move and feel better.

Honestly, often the things we think we are “too old” to do, we actually SHOULD be doing.

Don’t let age be your excuse to stop training hard. 

Here are 3 tips to help you maintain your strength and fitness until you’re 150 years old!

1. Focus on strength training. It’s key we lift heavy to build and maintain our lean muscle mass. Plus this can help us avoid falls and prevent injury!

2. Include lots of prehab or mobility work. It’s not just simply “getting older” that can make the injuries add up. It’s simply lifestyle factors accumulating over time. That’s why it’s key we address those postural distortions!

3. Challenge yourself with new things! The more we challenge ourselves with new moves, the more we can keep that mind-body connection strong! Some of those moves we think we are “too old” for, are the exact moves we should be doing to challenge our coordination!

The simple fact is…if we don’t use it, we lose it!

You’ve got to train with purpose to keep your body healthy!