In this episode I discuss 5 tips to help you get started tracking your macros! While I know it can seem overwhelming, it’s key we truly understand the foundation of proper nutrition if we want to get not only amazing results, but LASTING RESULTS.

 SUMMARY:

• Break things down into small sustainable changes.
• Focus on one change at a time.
• Don’t strive for perfection but for progress.
• Focus on making changes based on where you are currently. The key is creating a healthier version of our ACTUAL lifestyle.

3 KEY TAKEAWAYS:

1. Log
2. Focus on adjusting protein first.
3. Tweak the meals you already enjoy instead of trying to completely change your diet.
4. Plan ahead and even create “sample” days based on previous logs.
5. Don’t start by cutting out the foods you love!

 RS PROGRAMS:

• The Metabolic Shred – Nervous to start tracking? Feeling overwhelmed? Don’t worry! This program has 3 different macros methods to help you slowly adjust those macros, whether you need a VISUAL portion approach, minimalist macros approach or become ready for full macro cycling!

In this episode I discuss why we have to stay focused on what matters to US. It’s impossible to please everyone and if we get too focused on trying, we’ll end up pleasing no one, especially not ourselves.

SUMMARY:

• Stay focused on what matters to you.
• Don’t let other’s opinions derail you from pursuing what matters to you.
• You can’t please everyone and trying to will only take you away from doing what truly matters to you.

KEY TAKEAWAY:

Focus on what matters to you and go after it with everything you’ve got!

RS PROGRAMS:

• RS FREE NEWSLETTER – Join my amazing daily newsletter to help keep you motivated and focused on your goals!

In this episode I discuss 4 common training mistakes I see beginners, and those first getting back into training, make. 

SUMMARY:

• Take ego out of things and start back slow with a set plan to guide you!
• Mistake 1: Not staying focused on what YOU need.
• Mistake 2: Going 0-60 – Making yourself sore each workout
• Mistake 3: Doing a harder variation you haven’t earned.
• Mistake 4: Not having a PLAN. Randomly stringing things together.

KEY TAKEAWAYS:

When you’re just starting out, lay out a plan to give yourself direction and focus on those basics, those fundamentals. Start small and build.

Make your plan realistic so you can get consistent. Master those basics and then focus on progressing slowly to push and challenge yourself. Earn those harder variations and continue to build over time.

But focus on building from where YOU are at currently. Do not get caught up chasing each new shiny object or comparing yourself to where someone else is at in their fitness journey!

RS PROGRAMS:

• One On One Coaching – Need help creating a plan to meet your specific needs and goals? Want accountability and guidance? Want to work with me PERSONALLY one on one?! Then apply to my coaching program!

In this episode I discuss how inconsistency can KILL our results without us even realizing it. While I talk often about consistency being the key, I think it is also important that we realize why and HOW inconsistency can work against us!

SUMMARY:

• Changes don’t happen because of what we do every “once in awhile.”
• Inconsistency can lead to the “But I was good all week” frustration.
• We can never stop doing what got us results!
• If you haven’t made the progress you want, but FEEL like you’re working hard, take a step back and take that bird’s eye view of your week or month. How consistent were you really?

3 KEY TAKEAWAYS:

1. You can’t do things “once in awhile” and expect results.
2. We get good at what we do CONSISTENTLY.
3. Focus on small changes you can build off of!

RS PROGRAMS:

• The Macro Hacks Program – The best results happen when our diet and workouts work together CONSISTENTLY. Here’s how to build a routine that allows both to work together so you can get lasting results!
• Redefining Strength Newsletter – If you enjoy my jokes, tips and workouts, check out my FREE daily newsletter!

In this episode I discuss the benefits, and downsides, of training to failure and how and when you may use it in your routine. 

SUMMARY:

• What is training to failure? Basically training to failure means you can’t do another rep.
• Benefits: It can help you bust through plateaus, gain muscle and strength when you can’t train as frequently or even when you only have lighter loads.
• Downsides: There is a COST of training to failure, including a much longer recovery time. 
• Key Things To Consider: Training Experience, Training Schedule (frequency), Training Loads, Training Goals

3 KEY TAKEAWAYS:

1. Training to failure is NOT necessary BUT you DO need to challenge yourself to get results. 
2. Training to failure requires longer recovery periods.
3. Training to failure may be more beneficial with lighter loads or for more experienced lifters.

RS PROGRAMS:

• The Training Black Book – Want to learn how to design workouts that work? Want to understand how to use these different training techniques to get results for yourself and your clients? Check out my Training Black Book with over 50 workout templates you can use too! CEUs available as well!

STUDIES:

• https://www.ncbi.nlm.nih.gov/pubmed/29112055

• https://journals.lww.com/nsca-jscr/Abstract/publishahead/Effects_of_Velocity_Loss_During_Body_Mass.94564.aspx

• https://www.ncbi.nlm.nih.gov/pubmed/?term=30036284

• https://www.ncbi.nlm.nih.gov/pubmed/29809061

• https://www.ncbi.nlm.nih.gov/pubmed/28965198

• http://www.pagepressjournals.org/index.php/bam/article/view/6339

In this episode I discuss why we need to LEARN the fundamentals of our nutrition instead of just searching for another fad diet. If we want to be able to adjust our diet as our needs and goals change over time, we need to understand MACROS!

SUMMARY:

• Macros matter most! Are they confusing to start? Sure! Is logging frustrating and a lot of work to start? Sure. But change requires change! There is no fast fix that lasts!
• Long-term results come from actually understanding the breakdown of the foods we eat.
• It’s not just calories in vs. calories out.

KEY TAKEAWAY:

1. STOP SEARCHING FOR A QUICK FIX! Suck it up and commit to learning about the fundamentals of nutrition!

RS PROGRAMS:

• The Macro Hacks Program – Learn how to dial in your diet to meet your needs and goals as those needs and goals change over time. There is no fast fix! Just the fundamentals of nutrition…and some bonus amazing workouts!

ARTICLES:

• Macro Matter Most
• 4 Macro Hacks To Help You Get Started
• What is a Macro?!?