Cori (00:00):
Hey guys, this is Corifrom 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.

Cori (00:28):
Hey guys, it’s Cori from Redefining Strength, and I’m so excited to be joined by Julia today. If I could talk, that would be a good thing, but we’re going to talk about the cost of health. If you’ve ever felt like eating well, hitting your macros is just too costly. If you’re trying to work within your budget, Julia has some fabulous tips to help. So Julia, welcome. Welcome. Talk to me a little bit about the cost of health.

Julia (00:54):
Sure. So in our April challenge, obviously this month we’re working on conquering our excuses and one of them being like you said, that the cost of eating is too high, such a common one. So today we’re going to dive into why that may be, along with some tips and ideas to help you really cut those costs and overcome this excuse.

Cori (01:14):
So before we dive into that, I do just want to touch on something that probably a lot of us have heard, but what’s really the cost of not eating foods that improve the quality of our health? Because I know it’s very easy to get caught up in the short term. We do have budgets we have to work within. We do want to feed our family efficiently, but I think it’s also important that we consider some of the consequences of actions that might not impact us right now, but could add up later. Can you talk a little bit about why it is so important? Sometimes we do invest a little bit more in our nutrition now.

Julia (01:49):
Yeah, of course. So this goes back to one of my favorite quotes. If you think wellness is expensive, try illness, right? So it’s one of those things where if we’re not paying attention to it now we’re going to be forced to down the line whether we want to or not. So coming back to when we’re discussing the cost of healthy eating, it’s important to consider that the cost of not doing so can really hurt us in the long run, meaning that unhealthy dietary patterns when we’re eating high amounts of things like saturated fats, sugar, sodium, calories, they’re all linked to higher rates of chronic diseases like obesity, heart disease, blood pressure, type two diabetes, just to name a few among many others. And there have been studies in the past, there was one in 2015, which showed us that a person with three to four chronic diseases will spend annually about 25,000 on healthcare expenses alone. While those without chronic diseases will spend about 6,000 annually. So there is a huge difference from there. And from this we can see that the cost of regularly incorporating healthy nutrient dense foods into our diet, it’s much less expensive in the long run.

Cori (02:55):
And we may be thinking, okay, I understand I get this, but eating well is just so expensive. Why do you think that we often default into this? Because as we know, there are lots of ways to hit our macros, eat healthy quality foods that can fit our budget. But why do you think this is often the first thought for people?

Julia (03:17):
I feel like because we think it’s a lot more expensive and harder to do, so we kind of just write it off where instead of we’re looking at it from a food per or that’s if we’re looking at it from a food per calorie perspective. But if we’re looking at it from a nutrient dense perspective, we find that we can find healthier choices that are within our budgets if we’re really just planning and making an effort to do so. An example would be if we’re just going to the supermarket and buying something like a can of spaghetti or Chef Boyer D to feed our family where that can be cheaper. But if we’re eating out, I mean the average meal costs around 14, 15, $16, and that’s at an inexpensive restaurant. So if we are eating at home and planning ahead of making an effort to cut those costs, sticking to really whole nutrient dense foods, we’ll find that from the kind of cost per nutrient perspective with real foods like potatoes, dark green, leafy vegetables, pumpkin, even things like canned beans, we can get packed a lot more nutrition in them for the cost versus eating out would be,

Cori (04:21):
It’s actually interesting you brought up eating out because I instantly went to this one situation that Ryan had when he was in Boston and working, and a lot of his coworkers would go out to lunch and we would go to sometimes Whole Foods or Trader Joe’s or different things like that. And there would be sometimes where some of the foods were a little bit more expensive, they’d be like, oh, it’s so expensive to shop there. And he was like, but look at how much you’re spending on this one meal. What you don’t realize is that, yes, my grocery bill might be more expensive, but the way that these things are divided up over the week, my meal is actually cheaper despite even going to sometimes expensive stores per meal. Like you’re spending 11, 12, $13 on your meal and I’m spending eight when I meal prep in this way. How do you think we can shift that mindset that maybe cooking at home and maybe buying specific ways, even if you do go to more expensive restaurants to try and get more quality, or not restaurants, but grocery stores to get more quality food. It can actually be meal preps in a way that is very budget friendly,

Julia (05:20):
Of course. So this is just really where planning comes in. So so many ways that we can cut the cost while grocery shopping, as long as we’re planning ahead and being intentional about it, like you said. So that first step is really planning ahead, which means brainstorming your meals and snacks for the weeks, making a grocery list of the items that you need and that will allow you to not only cut down on food costs because you’re reducing that food waste, but also to limit the chance of eating out, like you said, because you know what you’re eating, it’s already prepped for you. And then I think the next step is really just being a smart shopper. So this means if you’re feeding a family, buying items in bulk that you can as well as just shopping store brands and being smart about it. So for a lot of items like meat, poultry, yogurt, things like nut butters, they have store brands available, which are the same ingredients as those name brands that you may see.

(06:11):
So you’re getting the same nutritional value for a lot cheaper. And also just being aware of sales, taking advantage of things like the frozen section. So that’s a huge one. A lot of us think that frozen produce is less nutritious and it gets a really bad wrap, but it’s actually usually harvested when it’s ripe, meaning that it often contains more nutrients than fresh for a fraction of the price. So it can be easy to fall into the marketing of expensive, healthy products, whether that be salad dressings, condiments, or even packaged foods. There’s so many different things today like almond flour, crackers, all these different things that we hear screaming that they’re so good for us, but honestly we have to remind ourselves that we don’t need all these things. For example, a can of beans for a dollar would pack more nutritional value than those crackers would for a fraction of the cost. So this is why we are here to also shop the perimeter, which is packed with whole nutrient dense foods that will offer more micro and macronutrients for a fraction of the price of most of those packaged foods in the middle. Well,

Cori (07:16):
I think it’s interesting you bring up packaged foods because I want to go off on a little clean eating thing and a lot of times labels that have to tout the food as healthy, if you think about it, fruits aren’t putting on their healthy fiber packed. We don’t see that on vegetables because we know these things are good. So a lot of these prepackaged foods that are trying to say they’re keto to fit your diet or they’re low carb or they have this health benefit, a lot of times they’re forcing things to be that way. And not that some of ’em don’t have health benefits, but a lot of times you are paying an extra price for these healthy labels for something that honestly isn’t that much better for you and you might be better served by gasp, getting the not clean variation, not to mention this sort of clean eating delineation with food makes us avoid foods that we shouldn’t.

(08:05):
As you brought up frozen foods, a lot of the fresh vegetables aren’t necessarily more nutrient dense or better than frozen vegetables or frozen fruits. A lot of times the frozen things are better, but even canned stuff, we’ll shy away from canned tuna from canned chicken, and a lot of those are just the meat. It’s not a ton of ingredients that are added, but we shy away from those things because we think canned stuff, chef Boyer D, right? So it’s really understanding and looking at labels even to know what we’re getting to not fall for the marketing terms that might just lead to a markup on some of the ingredients we’re buying.

Julia (08:40):
Yeah, a hundred percent. Like you said, reading the labels is huge and really just taking the time to educate yourself a little bit and get to know the grocery store. So like we said, flipping around, checking out that nutrition label and seeing, comparing the store brand to the leading brand, looking at the store brand of peanut butter versus the gif peanut butter, seeing what those ingredients look like and seeing where you can really cut the cost there. Those little things can go a huge way because we know that, I mean, the marketing today is just insane on what they have for the food. And going back to even what you said before, one of my favorite authors, Michael Pollan says, you go through the aisles and you see all these things screaming at you, telling you that it’s keto or low carb or whatever it may be, but you go to the produce section or the meat section or the seafood section, whatever it may be, and it says nothing, right?

(09:27):
It speaks for itself. It’s a great choice. It doesn’t need to advocate for itself. So I totally agree. I think we get caught up in thinking we need all these things and that’s why we write off healthy eating as expensive and kind of think that we can’t do it when we really just need to bring it back to the basics and remind ourselves that we don’t need all of these things. That’s just kind of another excuse that we tell ourselves. And we can do this if we’re smart about it and we plan for it and we’re intentional about it.

Cori (09:54):
And it also goes back to the food waste that you mentioned, but not only the food waste in a pinch, things that we buy, and I am very guilty of this, I think I’m going to be busy, so I buy a protein bar, and that protein bar is expensive, especially if you buy it from the store versus buying it in bulk potentially on Amazon, which could be a better option if you are going to go that route. But we buy these things that are efficient for our schedule and not realizing the markup even on those things versus if we got a big tub of protein powder and threw it in water, coffee, those different things. Or even then made our own protein bars at home. And that even goes back to your having a grocery list when you go in. So often if I’ve gone to the store and I’m just like, I don’t know, I’m going to make this week, I’ll buy a whole bunch of things that don’t get used.

(10:36):
Now. I’m really good about trying to freeze those things before they spoil or prep them and then freeze the prep so that I have it for later. But if we don’t go in with a plan, we can buy a lot of things that ultimately go to waste, which can make it feel like our budget is skyrocketing. So making sure that if you do get something even that you’re like, I don’t know what I’m actually going to do with this week, and you have it in your fridge, find a way to preserve it. So cook it and freeze it. Bulk prep, maybe a protein, a vegetable and a carb, more starchy carb that you put in the freezer for later. But think of ways you can make it loss. And then even don’t be afraid to get those canned items. They’re already frozen items, the items that will be there whenever you need in a pinch, because that can really make it easier to prep and stay consistent and then not add to your bill because we also do that, right? We don’t know what we’re going to cook, so we don’t end up prepping anything. And so the food goes to waste, but we end up going out to eat or grabbing something that’s an expensive quick option. And that adds to our food costs.

Julia (11:29):
And I love what you said there. I think so often we’ll just go to the grocery store kind of on a whim. We know we need to stack up on groceries, we want to eat healthy, we have really good intentions behind it. So we’re choosing all these vegetables and maybe we’re even picking up some packaged foods and we know that we’re trying to do good and trying to eat healthier and stack up on all these great foods, but if we don’t have a plan for it or any recipes or an idea of what we’re going to do with it, it really just ends up sitting in our fridge and it does go to waste. So like you said, if we can even just if we got vegetables like chopping it up, either freezing the spinach for smoothies or chopping it up, cooking it, doing it in a recipe, and then again, this is where that planning comes back in, and I’m going to say it again and again because if we plan for it, that also helps us reduce those costs.

(12:11):
And food waste, you’re not picking up food that you don’t need. Say if you want to incorporate those vegetables, maybe you’re going to find a recipe for a stir fry and then pick up those exact vegetables in the exact amount that you need for it. But like you said, Corey, just going back and if you do have food on hand that you feel like is going to waste, freeze it. Find a way to preserve it, find a way to use it because there are so many other options that we can do to help reduce costs there as well.

Cori (12:34):
And then explore different places to buy things because I know if I find a nut butter or something that I like, if I go on Amazon, if I go to a bigger bulk store, a lot of times I can find something cheaper, especially when you are buying in bulk, that won’t go bad. So that’s the opportunity to cut costs on certain things so that you can even spend more on other things that might be more important, like getting the grass fed beef or an organic vegetable, whatever you need. But even going to farmer’s markets, which you don’t think about often as being a cost efficient option can because you’re buying straight from the farmer, and those can be very fresh ingredients as well. So don’t be afraid to explore different stores. You might be surprised by how the costs really vary, especially based on the quantity you’re able to buy. And that’s even the great thing about prepping some of the stuff for your family, like sneaking in vegetables to different dishes, is you can buy in greater bulk, which ultimately lowers the cost and it improves your family’s health while you’re trying to hit your goals as well. Off of that, any real final summarizing tips so that people can really make sure that they’re being cost efficient when they’re trying to eat well?

Julia (13:39):
Yeah, so just honestly being honest with yourself about your efforts to cut the costs and where you can improve on things, right? Are you taking the time to research recipes and plan out budget friendly meals? Are you getting caught up in thinking that you need those expensive health foods like we talked about? Are you seeing where you can buy those items in bulk? And as we discussed, just being a smart shopper, so planning ahead to reduce those grocery costs, prepping meals with similar ingredients and then freezing them for later use. Obviously buying in bulk, like we said, taking advantage of those frozen sections, shopping the sales and building meals around those sale ingredients, checking the ingredients of items, and then seeing if you can find alternatives that are cheaper or store brands or even different stores that carry it. And then finally, just prioritizing that perimeter as well. Making sure that the majority of our diet is based off of those whole fresh nutrient dense foods can help us really, really cut the costs. But just to finally say, it does take a conscious effort to plan out those budget friendly meals, but in the long run, it will save you time throughout the week, and it’s pretty clear that those health benefits do outweigh the costs upfront.

Cori (14:48):
I did just want to touch on one of the things that you pointed out, Julia, about using the same foods in multiple different recipes. Because if you don’t have a family and you are prepping for one person, Ryan and I actually make our own meals, it can feel like you can’t buy in the same bulk, which makes it more expensive because you don’t want things to go waste. Again, that’s where buying the frozen stuff can come into play. It’s why buying canned stuff can come into play and be very helpful, but it’s also where if you plan ahead and you know can use that vegetable in multiple different dishes in different ways, you can buy in greater bulk, which can lower the cost and keep even still a diversity of foods in your diet and make prep potentially even easier, which if you’re lazy like me, it’s a win-win.

Cori (15:29):
Thanks for listening to the Fitness Hacks 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 somebody 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 I.

 

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

(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.

(00:28):
I don’t have enough time to work out. Most of us have made this excuse and to some extent it is valid. We are busy. There is not enough time in the day to do everything that we need to do. However, there is always a way to design for the time we have and even when something pops up and we can’t get to our usual routine, we can have that plan be in place. Not to mention, I think a lot of times that feeling of I don’t have enough time stems from us trying to force an ideal workout schedule over designing for the time we truly have and recognizing that what is realistic for us in our schedule may shift over time. So often our excuses pop up because of our priorities and not owning our priorities in life and our priorities are going to shift.

(01:13):
There’s going to be times a year where you’re going to have to prioritize family. Maybe over the meal prep you usually like or you’re going to have to prioritize work over getting in the workout of the usual time you like to get it in. And so I think owning the shift in priorities over the year, be it travel for holidays, travel over the summer, different things like that. The more we own those things, the more we can plan in a realistic schedule. Because discipline is built through what we can consistently do and to help ourself become more disciplined. We can’t always be relying on willpower to replicate the habits. This means that we have to be able to shift our habits so that we can stay consistent enough with the routines that when things are a little bit quieter, when other priorities aren’t getting in the way as much, maybe we can move forward a little bit faster, but we’re still maintaining those results during other times.

(02:01):
That’s why I wanted to go over some tips so that you could design fast and efficient workouts that will really work no matter your schedule, because if you have six days a week, you’re going to design differently and you’re going to potentially be able to use that full hour. Now note too, just because you have six days a week to train and an hour to train, that doesn’t mean that you should be making a HIIT workout, which should probably be about 20 minutes. Stretch that full hour a workout should only stretch the full hour because you’re using more mobility work, you’re lifting heavier, so you need those longer rest periods. You’re working. Different energy systems are on speed and power where that recovery period has to be longer and therefore the extent of your workout might have to stretch out a little bit more. But we are not just designing for the time we have because we have that time.

(02:39):
We want everything to be included with a purpose. So if you have three days a week and 30 minutes, if you have four days a week and 15 minutes, you can always design for the time you have and something is better than nothing. If you have five minutes, use that five minutes because as much as it might not feel like, oh yeah, I didn’t burn them many calories, how much muscle can I really build in this time? You’re not only keeping yourself in the routine and habit of it, so you’re keeping that time still set for yourself, you’re still making yourself a priority with those things, but you’re creating that success mindset. So often when we miss one workout, if we’ve designed for six days a week and we still do five, we feel less successful. And that can lead to us feeling like, well, I’m not going to care about my macros as much, and now who cares if I miss another workout and there’s this slippery slope of sliding off all the habits we really want versus doing three days, 30 minutes.

(03:24):
When we feel successful with that, there’s a tendency to want to do more. So it’s remembering that a lot of this is the mindset, the habit, the routine that it ingrains because also skipping your workout and being okay with skipping your workout is repeating a pattern as well. So if you’re short on time, one of the best things I like to recommend clients do is timed workouts. So this can be done in a couple of different ways, but if you have 15 minutes and you think about designing a workout, you’re like, well, I don’t know exactly how long this is going to take, or you’re watching your watch or you’re not being intentional because you only have 15 minutes. But if you time out everything, if you time out, how long you’re going to be foam rolling for, how long you’re going to stretch for, how long you’re going to do activation for, how long your circuits are, even the intervals of work, you know that you can for sure get in everything as is for that 15 minutes and you can be more intentional with your training.

(04:10):
So implement timed workouts, put either intervals per side of foam rolling or a set amount of time you’re going to foam roll and run through different things. Set the two minutes that you’re going to go through some dynamic stretches or even set intervals work per stretch for activations. Set the 30 seconds for the GL bridges or say, Hey, I’m going to run through GL bridges, scapular pushups, all those things for two minutes, but set a time so you know exactly what you’re doing. So you can be very intentional during that. And then I like to either use time sets, so more like density sets or density intervals or interval training In general. I know we think about interval training only for cardio, but it’s a great technique for building strength because of the training density that it creates. So when you have less time, you’ve got to use that time strategically.

(04:51):
And when you use time circuits that can help you keep moving and create that training volume but in a shorter amount of time so that training density can increase, which can drive progression, whether it’s doing a minute of work where you use weights that really you want to stop at 40 seconds, but you push through even if you have to pause for a second and you do those extra reps that you might not have done. And I think that’s really key to note is that a lot of time with interval work, we would’ve stopped at the eight to 12 reps and it might’ve felt hard at 12, but maybe we could have done 14, 15 and we didn’t do it because 12 is the top. Yeah, sure, we went up and wait the next round. But when we do that interval work, we’re pushing past failure a lot of times pass the point we would want to quit, and that can build strength endurance, it can help with our recovery and work capacity.

(05:30):
So it can be a great valuable asset to us as we’re looking to build muscle, even if we do have more time. But even with density sets, you can do a time circuit and cycle through things. Now with these intervals of work, you’re pushing past failure. You have to be strategic in how you’re using rest because when we have less time, we don’t have as much time to waste. And I put waste in air quotes, waste resting. Now that being said, rest is incredibly important. If you do not rest, if you do not recover, you are not going to be able to go at a true a hundred percent intensity. And that’s why we see people doing these long hour long hit workouts, but their intensity is going. Or if you’re actually trying to train speed to be able to run further faster and you’re not recovering enough, you are starting to train slowness.

(06:13):
So recovery is incredibly important if we want to be able to truly push hard and create that progression, because so often depleted states where we’re pushing hard for that depleted state, we’re not actually challenging our body in a way that it needs to really adapt and grow stronger. We’re just depleted in terms of our energy stores, so we don’t have the effort to give. So it’s incredibly important that when you’re even designing those intervals of work that you’re cycling through areas so that you can keep moving, but areas are resting while other areas are working. So you have to, this is tip number two, rest without resting. So the first tip is timed workouts. Whether you’re using time for all the parts for intervals of work, for density sets or time circuits, you also want to rest without resting. And what that means is changing the intensity of the moves that you use, it also means cycling the areas that are worked and the types of moves you include.

(06:58):
So I love to create more training volume for an area by sometimes even including a compound move and then an isolation move. But you have to know that you’re fatiguing area, so you have to at some point cycle to allow that area to rest, which is why a lot of times if you are shorter on time, more full body workouts because then you can work your legs, then you can work your upper body, then you can work your core. And even in that, a lot of times you think, okay, the leg and the upper body compound movements are going to be a lot more intensive. But that core exercise, a lot of times we can even reduce that intensity, which then makes it more of a recovery exercise while we’re still working and getting a lot of value. So you want to cycle the areas worked, but also cycle the intensity.

(07:37):
That might also mean that you do a big heavy compound lift for your lower body and then maybe an isolation move for your upper body. And while I do, yes, like to focus on more compound moves because they’re working more muscles that once you’re going to burn more calories from those workouts when you’re short on time and not that workouts should only be about calories burn, but it is an added benefit. While you generally want to focus on more compound moves, there’s always nuance to it. And that cycling of intensity might be really key, especially if you plan to work the compound upper body movement in another one of the circuits that you’re doing or on a different day based on your schedule. So cycling intensity of movements, areas being worked so you can rest without resting because that will help you get more out of the time.

(08:14):
But also be able to go at a true a hundred percent intensity, keep those 35, 40, 50 pound dumbbells for those lunges over having to go down and weight to keep the same intensity. And even going back to the time circuits, this is where you want to think, how can I make a move harder without adding more volume in terms of more reps at once? So when you’re doing those things, yes, if you have a minute of work, you might want to push more reps in that time, but you don’t want to turn it into cardio. Think how can I do a harder variation where I have to use heavier loads and I max that at five reps and then keep going even for the 30 seconds or we’re in that density circuit where you’re potentially going through multiple moves, the time circuit, we’re going through multiple moves, how can I do it so that I do five reps with a heavier load and ultimately end up moving more weight?

(08:55):
The volume adds up over the rounds, but I’m not resting because I’m not getting maxed out trying to do 10 wraps. So that’s again, even going back to the resting without resting. So time workouts, rest without resting. The next one is knowing when to go full body versus isolation. So the more days a week you have a train, and the longer the sessions can be, the more you can work in isolation moves because they aren’t going to give you as much bang for your buck. They aren’t going to strengthen as many muscles at once. But isolation moves are incredibly important. If you really are trying to drive muscle hypertrophy or muscle growth for stubborn areas, it’s Q, we include both. Now that being said, so often we only say then, okay, fine, I’m short of time. I can only do full body movements or compound exercises.

(09:37):
I have to keep all my workouts full body and I have to alternate areas work, and we don’t think about including as many isolation moves, but that can also hold us back because there’s a time and a place and a way we can design based on our needs and goals and even evolve those over time. So yes, if you have fewer days to train and you’re shorter on time, I will definitely tell you, especially as you get to five minutes, do as many full body or compound booths as you can. Those are going to give you the best bang for your buck. However, there is a way to also include a combination of both when you have stubborn areas, even when you’re short on time, and this is where compound burner type things, density intervals can come into play, but you’re working the same muscle group in back-to-back movements.

(10:14):
However, one is a compound and one is an isolation. And by doing it back to back, you’re using that isolation to push past failure to recruit more muscle fibers and drive better muscle growth through fatiguing a muscle. That might’ve been a big prime mover in that first one. And yes, got tired, but wasn’t pushed fully to fatigue because weaker smaller muscle groups fatigue faster. We were also pushing it just past that failure point by being able to lower the intensity, isolate it, and then use a lighter load, still a challenging load, but a lighter load than you had to use for the compound move to keep going with that exercise. And then after that, the two moves for that one area. Maybe then you cycle to another area. So you’re still potentially doing that full body workout, but you’re implementing isolation moves in a way that is valuable over just saying, Hey, I’m doing bicep curls for the five minutes that I have, which is not going to burn a ton of calories.

(10:59):
It’s not going to provide a lot of back for your buck If you did a back row, you’d work your back work on scapular movement and get your biceps all in one. So you can use a combination of both based on your needs and goals. It’s just recognizing that there’s more nuance than lots of time. Use isolation, not a lot of time. Don’t use isolation. Just think about how can you rest without resting? How can you vary intensity? How can you fatigue muscles faster in the time and fatiguing muscles faster doesn’t mean just feeling more destroyed from your workout. Okay? It doesn’t mean feeling slaughtered in a sweaty heap on the ground breathing like you just ran a marathon as much as that hard feeling can feel good. Really getting enough load for your muscles is about did they fully fatigue? Could you have done an extra rep the next week?

(11:39):
Did you progress in terms of reps, variation, tempos, any of those different things. But sometimes doing that isolation moves so that you have to do 15 reps and you have to pause at 10 to get out the last five. That’s also fatiguing a muscle group. Even if after the workout you’re not laying on the ground dead, okay, that can be good. So do combine things. Don’t just think it has to be either or. But do think that if you are doing fewer times a week to train to create that training frequency over the week that each workout does hit multiple muscle groups so you can hit ’em two to three times that training frequency has been shown to really be beneficial. Even when we’re training for six days a week, you want to hit an area more than once a week for the optimal benefit, then maximize.

(12:18):
And this is the final tip I wanted to go over. Tip number four, maximize how you train through fatigue. So this partly goes back to the isolation moves, but it also goes back to how you use the intervals of work when you’re pushing through fatigue. Sometimes we have to use rest, pause, and I say this because sometimes just stopping at a rep range because we’re tired and then never picking those back up, we won’t have time to come back to it. Sometimes if you can do eight reps with something, but you really wanted to shoot for 10, do the eight pause for just a split second or two even though you’re short on time, and then do those 10 because that will be more valuable than just having stopped at the eight and potentially getting in another round at a different point. So sometimes you want to push past failure, whether it’s using that isolation move after the compound move, whether it’s using that rest pause technique, whether again, it’s going back to those intervals of work where you pause during them very briefly, but you keep going past the point you would’ve wanted to stop had you just hadn’t done traditional reps and sets.

(13:11):
This also goes back to those timed circuits. So often with the timed circuits, we do just push sort of to make them cardio and try and move faster, but think about lowering your reps. So if you do a weight that really challenges you for five reps and you end up getting out more rounds in that time, you could end up creating a greater amount of loads lifted in that time because you kept moving. Instead of just pushing to 10 reps with something, even if, let’s just say you end up usually doing four sets of 10 with a weight, if you can break it down and do that same volume in a shorter amount of time and do it by doing five reps when you’re at home in that short amount of time because you don’t have the ability to rest as long as you did when you did those four sets of 10, you’re going to see great benefits because that training density moving more loads in a shorter amount of time creates progression and it can create growth.

(14:00):
So maximize how you’re training through fatigue and again, cycle those areas work. So you can go at that true a hundred percent intensity short on time doesn’t mean a workout can’t be quality. It doesn’t mean it can’t be designed with purpose. It doesn’t mean it can’t be focused on your needs and goals. And even when we’re doing five minutes and we’re designing maybe a workout that wasn’t exactly the type of training we wanted to do because sure, maybe you’re not being able to go to the gym, set up your heavy bar for a deadlift and all those different things, you can still do things that move you forward. And this is the final point I really want to touch on before I check for any questions, comments, or concerns. But with this last thing, sometimes it’s remembering that if you can’t do the optimal, you got to do something and you can do something that moves you forward, even if it’s not directly what you usually would’ve planned.

(14:43):
So if you have five minutes to train, and usually you’re doing these heavy lifts right now, maybe this week you just look at it and you’re like, okay, this isn’t going to be the day that I have five minutes to train. How can I maybe switch my focus and do a little deload work on some of the weak links I even noticed popping up last week when I was doing my heavy lifts so that next week when I get back to it, I’ve worked on something that will ultimately move me forward. So yes, sometimes we do have to shift our perspective with training for a short amount of time or less frequently to a different goal than we had normally had. But the more we can plan ahead and own our reality, own our schedule right now, own even our mental state right now, because when we get busy and all the priorities come into play, we can get stressed and we can not feel like doing our workouts, which makes us skip them more.

(15:24):
Shift your focus so that you’re giving yourself a purpose for the workouts that you are designing that are based on your schedule that ultimately does move you forward even if it’s not the same, because I think sometimes we just do it as a comparison of, oh, well, this five minutes isn’t as good as my gym workout. Okay, but how can you make this five minutes ultimately pay off for your future gym sessions and keep you in that routine and keep you in that positive momentum because something is better than nothing. And even if we have a week where we maintain our previous results, that is success. We’ve maintained a previous result, we’ve created a new setpoint now this is a new launching pad for the next phase of our journey.

(15:58):
Thanks for listening to the Fitness Hacks 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 you know.

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 on the 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 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 you know. So let’s jump right in.

00:27
1. Stop trying to build a lifestyle. So hear me out. When we approach working towards a weight loss goal or a muscle building goal, we think I have to create sustainable habits that become a lifestyle, and while that is partly true, I think we’ve gone too far down this road of trying to make everything feel sustainable, right to start, feel like a lifestyle right to start. And it’s simply not going to, because to reach a goal, we don’t have to reach a new set point we’ve never been at. We’re going to have to do things we’ve never done and they’re not going to feel natural, normal, because what feels sustainable, what feels like a lifestyle, is what we’ve always done, what we want to fall back into naturally, even unconsciously. So I think this attitude of I have to create this lifestyle holds us back from implementing hard changes at times, and I was trying to think of a way of describing it, because that doesn’t mean go do a cleanse, go do a fad diet, go do a diet with a label, something that is completely unsustainable, with no relation to your true lifestyle or what you honestly want to live like after you reach your goal. But I think it has to be this balance of realizing that what you do to reach a goal is not what you will do to maintain it.

01:38
So, in trying to think about this, I was trying to think about a great description of this, and it’s like you get to design a house from scratch. You’re going to build that foundation, you’re going to build that structure of that house and you want that to be perfect and set in place. That is learning about macros. That is learning about progressions. It is things that are unchanging. It is the fundamentals of working out and nutrition that you need to understand because you want that solid foundation. Because so often we don’t learn those things, we go into a fad diet and we’ve thrown up this haphazard house and it’s why it falls down. But once you build that house, once you understand macros, once you understand the basics of working out, you have your program design. You know that you have to repeat workouts.

02:14
Once you have some of those fundamental habits and routines and like understandings in place of what it takes to reach a goal or what it takes to adjust your lifestyle, or even that self-awareness of where you’re at and what you might need to change, then you can start to decorate the house right. When it’s built, you can decorate it and as you decide. You know the f the f fashions go this way. You can change the decorations as you make more money and want to add in some extra elegant stuff or stuff becomes old. You can change out all the inner workings. So if you go through menopause, maybe the dressings in the house are chaff to change, right. But we can shift as our lifestyle, needs and goals evolve. But we want it to be the decorations in the house, the wallpaper or lack of wallpaper, painting the furniture, all those different things that we’re shifting, because it’s a lot easier to change those things out over time than it is to rebuild a shaky foundation and we risk everything collapsing in.

03:01
So we want to think about building a lifestyle as can I understand the fundamentals of things? Can I understand okay, everything I’m doing has to come back to the protein, carbs and fat I’m consuming. I can adjust the types of food. I could decide to go paleo, I could decide to go vegan, but ultimately the macros matter most in terms of the results. So I can change the types of food I’m including. I can choose to cut out bread if I think that’s going to help me get better results, but I have to understand the macro breakdowns that cutting out that bread is really going to create. We want to understand the fundamentals. When we understand the macros and what we need as we reach our goal to now maintain our results, we can shift our macro breakdowns to then gain muscle. We can shift our macro breakdowns to then be able to perform in an endurance sport. When we haven’t done an endurance sport, we can shift our macros. We’re changing the exact implementation of those macros, but macros are the foundation, they are the structure of the house. The other things are the decoration, exactly what ratios we use.

03:52
So, as you’re looking to make a change, as you’re looking to achieve a fat loss goal and maybe even reach a level of leanness you’ve never achieved before. Stop thinking it’s going to feel sustainable. Stop thinking that thing that you’re going to be doing is a lifestyle, because it honestly isn’t going to feel that way. A lot of the changes you might look back on and be like, oh, that wasn’t so bad, or I wish I’d done it sooner, and a lot of the fundamentals you’re putting into place again, the macro breakdowns or the workout progressions that are clearly designed, will carry you through to maintaining. But how you’re implementing those things will shift your lifestyle.

04:22
Your diet, your workout should be constantly evolving and if you think about it, we do get this attitude a lot more with diet of. This should be a lifestyle, it should feel sustainable. I have to have this balance right. Cutting out foods to reach a goal is not sustainable, but understanding why maybe I chose to eliminate those foods for a period could be sustainable. But we do this a lot more with diet, where we think it should be a lifestyle, or we go to extreme restriction, versus with workouts. We kind of have accepted oh, I’m going to do this program. Okay, now I’m going to shift to this program when I want to reach a new goal, we have to take that same approach. But I want you to get out of this mindset that it’s going to feel like a lifestyle, especially to start, and that what you’re doing right now will become the thing you do forever, because it’s only the underlying principles, it’s only that foundation of the house that we don’t want to change. We want to be able to decorate it anyway we’d like, as the wind even strikes us, as we want to work towards another goal. So hopefully that analogy helped and I hope that as you’re working towards your goals, things have felt hard, if they felt unsustainable, if they felt different. Good, it probably means you’re on the right track to achieve a new result, because what you do to achieve your goal is not what you will do to maintain it, and the more we can focus on that, the more we can create the principles that build a lifestyle while making the changes and the hard changes that we actually need right now to move forward.

05:28

Thanks for listening to the Fitness Hacks 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 somebody 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 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 a show where I share all my free work on the 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 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 you know. So let’s jump right in.

00:29

Progress is never linear Along the way. There will be plateaus, times when your results slow or even seem to stop building, and too often when this happens, we get frustrated and we give up. We stop doing all of the habits that moved us forward, but this leads to us just regaining the weight and losing all of the progress we’ve made. That’s why I want to go over why we often see our results plateau and what we can do about it. First, I do want to clarify what a plateau actually is. This isn’t just not seeing results for one week. It isn’t even gaining a pound one week after losing to the week prior. A true plateau is at least four weeks of no changes whatsoever no changes in measurements, no changes in weight, no improvements in workouts, nothing. And it’s at least four weeks for a number of reasons. For instance, a woman with her period will see fluctuation based on the time of her cycle. A woman in menopause may have changing hormone levels leading to slower changes. As we get older, results simply happen slower even as we don’t have the optimal hormone environment we did when we were younger. And an advanced trainee may have adapted and can handle more. So it actually needs a longer time and greater training stimulus to see results. Basically, you can’t just say you’ve hit a plateau because results aren’t happening fast enough, and while we never will happen fast enough, and while we don’t want to keep repeating something that isn’t working, we also need to realize what is realistic before we make a change. And the answer when we do plateau isn’t just doing more. We can’t just keep trying to slash our calories lower or train harder and longer. That may even sabotage our long-term results. So here are five reasons your results may have plateaued and how to address these situations.

02:18

First, a plateau doesn’t actually mean you aren’t still making progress. I did mention this because you may just be in a dead zone. You may be in that phase where your body is fighting the weight loss process, because our body does want to fight the process. It believes where we’re at is natural and normal and taking in fewer calories seems like a threat to your survival. Your body doesn’t want to lose weight, so it’s going to do everything it can to resist those changes and hang onto the fat stores’ fuel for future use.

02:47

This is when you have to stay consistent. You’ve hit a period where you’re doing the right habits, but things just need to accumulate more before you see the payoff. It’s almost like you just have to give your body time to embrace and trust that it can still survive as you make the changes. So, while it feels like nothing’s happening and you’ve hit a dead zone, avoid the desire to want to do more or change things up. We have to remind ourselves that we don’t need more tactics, lower carbs or new exercises or fancy tools or crazy fat burning supplements. We just need more time, more time doing the habits that add up. So, as hard as it may be, your plateau may just be that you haven’t been in long enough. You saw that initial pop of results with your first big changes. But now you just need to keep up the plan and things will snowball. Stay consistent and keep tracking what you’re doing. Realize that results are accumulating and will only show if you don’t give up.

03:44

The next reason we often plateau is that we haven’t reassessed our needs in a while. Often it takes longer to reach a goal and along that journey we have to adjust and evolve. Nothing works forever. Our lifestyle and schedule may change, impacting how we need to train, and if our training shifts, we may need to adjust our nutrition to match. Even our body and hormones may shift, impacting what we need. What you need before menopause is different than what you’re going to need during menopause or even after menopause, and if we don’t adapt as our body needs, goals and lifestyle evolve, we won’t continue to see progress towards our goals and may even find we go backwards.

04:24

So if you haven’t assessed how all of the systems are working together and making you feel it may be time to review everything, too often we emphasize just one component over looking at how all the systems are working together. We seek a better move, a better macro ratio, we search for an ideal, but one component alone doesn’t fix a broken system. So if your results have stalled, assess how everything in your lifestyle is working together and if it’s actually meeting what your body and even mind need right now. And as you assess, you’re going to need to be honest with yourself. I bring this up because too often we’ve plateaued because our consistency simply isn’t there. We’ve gotten lazy with habits we’ve gotten comfortable with. We see progress and start to put some of our healthy habits on autopilot, and often 1% deviations over time lead to us drifting further and further, of course, and so we aren’t even implementing a lot of what we need and we start to regain the weight. But we can stop this drift off course before it happens, by honestly assessing, when results are plateaued, if we’re truly being as consistent as we think.

05:27

Tracking your food, recording your workouts to watch your improvements and consistency can help us stay on track. What gets measured gets managed. Don’t let how you feel about your habit color what’s actually going on. Don’t make the excuse you’re being good enough actually slide. If you’ve hit that plateau, it’s time to see room for improvement and growth with the habits you’re already doing. Find those deviations in your consistency and address them. Once you have, you can then assess if those habits are no longer in line with what you need. But don’t stop doing something until you know your consistency is there to validate needing a change.

06:04

Too often we stop doing what could lead to growth, thinking it isn’t working just because we ignored the inconsistencies in our calories or macros or even workouts that are actually there. Along with ignoring those inconsistencies that allow us to feel like we’re being better than we are, we stop pushing our comfort zone. We stop building off our healthy habits. We make one or two easier changes that lead to results initially, but we don’t keep going. But to reach a new and better result, a goal we’ve not achieved for a while, or maybe even ever, we need to keep pushing our habits and lifestyle forward.

06:36

As weird as it sounds, you’re creating a new you, a new identity and lifestyle as you work to become the person that has the goals and results you want. That means we have to keep making changes, even when we start to feel more uncomfortable. And while I know this isn’t a popular opinion or a fun thing, to own success is sacrifice. The loftier our goals, the more we have to be willing to push ourselves. So if you’ve found your results plateauing, ask yourself. Am I continuing to push myself to make changes or have I fallen back into what’s comfortable? Well, we don’t want to be changing everything all the time. We can’t stop driving forward and become complacent.

07:14

If we want results, and throughout your weight loss journey, you need to give yourself credit for the changes and results that are building, because too often we just say my results have plateaued, when results are actually snowballing. We’re just choosing to measure progress in only one way. If we want to lose weight and we don’t, on the scale one week, we can decide we aren’t progressing and give up on something that’s working. When really results are building. We just happen to eat later than I before, or drink more water or do something that made the scale fluctuate up that single day and instead of recognizing that our pants are fitting looser, or that our lifts went up that week, or that we’re sleeping better or our aches and pains have diminished, we say we aren’t progressing because we just didn’t see progress in one specific way. That’s why we need to manage our expectations and set more than one way of determining success. The more ways we measure success, the more ways we give ourselves to be successful, and this is what keeps us moving forward, to give results, time to snowball. So just because the scale isn’t changing doesn’t mean results aren’t building.

08:18

Track other complementary goals that help you repeat the habits you need to keep moving forward. Track improvements in how you feel, how you’re sleeping, your energy levels, your lifts, your runs, your rides. Even track the consistency and celebrate wins in repeating those habits. But realize that often what we even label as a plateau really isn’t one. We just didn’t see progress in one specific way, even though we’re moving forward. Remember that plateaus are normal and they’re just chances to assess how things are going and if we truly are meeting ourselves where we’re at.

 

Don’t simply give up. Don’t simply try and do more. Simply use this as a time to assess and give results. Time to build as you meet yourself where you’re at with those habit changes. Thanks for listening to Fitness Hacks podcast 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 you know.