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Redefining Strength PodcastWhy You Gain Muscle Before Losing Fat (And Why It Works!)Even if losing weight is a main goal, don't be afraid to gain muscle!Cori explains that previous dieting practices can lead to metabolic adaptations, compounded by factors like age, lifestyle, and hormonal changes. These adaptations may cause muscle gain before fat loss, even when aiming to lose significant weight. Cori emphasizes the importance of embracing muscle gains and increasing calories to eventually create a deficit for fat loss. Be patient with the process!The video version of this episode is live on youtube! 2025-07-1707 minRedefining Strength PodcastConsistency Is Key (Even With Minimum Effort)Cori and Coach Michelle discuss the benefits of doing the minimum at times to achieve consistent results, challenging the societal norm of constant hustle. Ditch the all or nothing attitude, while working on those 1% improvements for long-term success.The video version of this episode is live on youtube! 2025-07-1031 minRedefining Strength PodcastBuilding Inner Strength (5 Tips To Increase Your GRIT)GRIT is developed through overcoming setbacks and struggles. Cori introduces a "grit builder framework" consisting of five steps to cultivate grit and increase the inner strength we already have.The video version of this episode is live on youtube! 2025-07-0312 minRedefining Strength PodcastWhy Weight Training Is Important For ResultsIt's not ONLY about cardio to get results!Cori and Coach Leigh dive into the empowerment and science behind women embracing strength training. They challenge outdated societal norms, debunk myths about “getting bulky,” and highlight the health benefits of building muscle—from boosting metabolism to reducing age-related risks. With practical tips like using RPE to measure intensity, this episode encourages women to lean into discomfort, embrace their strength and train with confidence.The video version of this episode is live on youtube! 2025-06-2635 minRedefining Strength PodcastHack Your Hormones To Lose WeightCori and Coach Michelle dive into the common excuses related to age and hormonal changes that many use to justify weight gain and health challenges. The goal is to stop blaming hormones and age, and instead, make proactive adjustments to diet and lifestyle for optimal health and fitness outcomes.The video version of this episode is live on youtube! 2025-06-1244 minRedefining Strength Podcast7 Habits Of Highly Consistent HumansInspired by Stephen Covey's "The 7 Habits of Highly Effective People", Cori emphasizes the importance of consistency over perfection with actions and mindset shifts in achieving health and fitness goals. The video version of this episode is live on youtube! 2025-06-0514 minRedefining Strength Podcast3 Tips To Stop The Self Sabotage CycleCori discusses the concept of the "flat tire situation" in health and fitness journeys, where a single setback can lead to a spiral of negative behaviors and guilt. Discover the importance of recognizing these patterns with three tactics to help you recover more quickly from setbacks and self sabotage.The video version of this episode is live on youtube! 2025-05-2914 min
Broads: The Bold & Badass Fitness Podcast for Women65: Cori Lefkowith: How to Optimize Your Metabolism at Any Age (It’s never too late!)Is a slowing metabolism just an inevitable part of aging? This is exactly what fitness expert Cori Lefkowith and I discuss in this episode of Tara Talk. If you’re nervous that your metabolism is doomed by 40, listen in as we dive into common myths about metabolism and aging, revealing the truth behind why so many of us struggle to stay fit as we get older. We also discuss the key factors that impact metabolism, strategies to build muscle at any age, and how macro tracking can be a useful - not restrictive - tool for...2024-12-1054 minRedefining Strength PodcastFHP 501 - Better Results FasterHey 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 Hacks4) Go over a delicious one pan chicken recipe5) Talk about an amazing training technique and then talk about dealing with hate as you work toward your goals.The vid...2023-01-1031 min
The Far Side of Fitness407. Cori Lefkowith - Redefining StrengthCori Lefkowith is the owner of Redefining Strength, a fitness and wellness company located in Orange County California. Through her in-person and online training programs, she helps people worldwide learn to move and feel better with efficient workouts they can do anywhere.
Check out Cori online via @redefiningstrength
Support this podcast at — https://redcircle.com/dr-ds-social-network/donations
Advertising Inquiries: https://redcircle.com/brands
Privacy & Opt-Out: https://redcircle.com/privacy2022-04-2732 minRedefining Strength PodcastFHP 417 - Q&A With Cori (Plus a Special Guest)Some fun questions to learn everything you want to know about Cori of Redefining StrengthThe video version of this episode is live on youtube! 2022-04-2627 min
Empowered Hormones with Sheradyn Dekker#49 Using macros & movement to create sustainable weightloss with Cori LefkowithToday I have the privilege of speaking to Cori from Redefining Strength. Cori creates programs, online workouts and supports her clients with nutrition, to help get the results without depriving themselves and spending hours in the gym! In today's episode we are chatting about: Why are macros important, and how do we use macros to heal our bodies? Do we need to be strict in tracking macros & what if we don't want to? Why are we so scared of carbs & how do we get women to overcome this? What is the link between macros, bloating & exercise...2021-11-3033 minRedefining Strength PodcastFHP 347 - Step Outside Your Comfort ZoneWe are what we tell ourselves we are.I wrote that line above and sat here for a bit really thinking on that because so much of who and what I've believed I am has changed massively over the years.And much by CHOICE.Many of you have heard me tell the story of starting my first blog and how I refused to take photos of myself or be on video.I wanted to write stuff. Not be a "person."But as I started sharing more and more and...2021-11-3007 minRedefining Strength PodcastFHP 333 - Is It Possible To Find Balance?There never really is “balance.”Life is a constant balancing act.We are always learning how to improve things and I think there will always be times we steer too much in one direction.We’re human after all.But part of mastering “balance” is realizing it will be a continual work in progress.So how can you help yourself strike more of a balance over going to extremes…which…..let’s face it, is far easier especially when it comes to our diet and exercise routines?Well that’s why...2021-08-2407 minRedefining Strength PodcastFHP 332 - You Are What You BelieveI think most often we hold ourselves back.Plain and simple.It’s not that we didn’t have the ability. It’s not that we couldn’t learn the systems. It’s not that we weren’t strong enough, smart enough…insert the “enough” here….Honestly…Most of our limits are truly self imposed.And I think part of that comes out of fear of failure.Out of fear of judgement from others.But if you want to achieve a new and better result, you’ve got to believe in yourse...2021-08-1708 minRedefining Strength PodcastFHP 331 - Turning Obstacles Into OpportunitiesTurning Obstacles Into Opportunities - The Power Of PerspectiveWe can’t always control what happens, but we CAN always control our attitude about what happens.We can see it as an opportunity or an obstacle.It’s all about our PERSPECTIVE.So instead of dwelling on the event you can’t control, focus instead on what you can do….and that means CONTROL YOUR PERSPECTIVE.However, this is easier said than done.That’s why I wanted to share 3 tips to help you shift your perspective and see ob...2021-08-0907 minRedefining Strength PodcastFHP 330 - 4 Reasons Tracking Isn’t Working For YouWhat we measure we can manage.If you don’t have clear data about what is going on, you can’t make accurate changes.Tracking provides us that data. However our data is…well…only as good as our data collection methods.So if tracking isn’t working? You need to take a look at how you’re collecting data as one of these 4 things may be going on…And note…I’m not saying we are trying to intentional do things wrong, but I also believe that with hard changes there...2021-08-0311 minRedefining Strength PodcastFHP 329 - Just Because You're Struggling Doesn't Mean You're FailingI think often when we're struggling, we feel like we're failing.But that honestly isn't the case.To succeed, you have to face struggles head on and keep on going.If there are no struggles, you're probably not making the changes you need. And you're probably closer to failure than you realize.Because change is hard. Doing what you "should" isn't always fun.Success IS struggle.Life will always do its best to try to get in the way and we're constantly going to be...2021-07-2706 minRedefining Strength PodcastFHP 328 - Do Less, Achieve MoreIt’s so easy to fall into the “more is better” attitude.Because taking action, “doing more,” allows us to feel like we have more control over our results…like we can get things to happen faster.But that’s simply not how things work.We can’t out exercise or out diet time.So often doing more creates unsustainable routines and habits not to mention pushes us the point of training or dieting so hard that we see diminishing returns.Our hard work actually backfires. That’s why I wanted to t...2021-07-2009 minRedefining Strength PodcastFPH 327- The Master Was Once The BeginnerI did a podcast a while ago about “how long does it take to achieve (insert result here)?” since I get that question a lot. And I said in that podcast that the annoying answer is… “Your entire life.”Often we equate what we are doing RIGHT NOW to the results we have RIGHT NOW.Even though we do know results take time to build.The simple fact is, our current results in life are truly an indicator of our past hustle. Ryan shared that statement with me and I thought it was a gr...2021-07-1309 min
The KIPS PodcastEP 6 - Cori Lefkowith | Methodologies of Marketing with Redefining Strength | FitPro FoundationsCori Lefkowith is the owner of Redefining Strength, which strives to empower clients through fitness and nutrition while teaching them to train smarter, not just harder. In our current culture of “No pain, no gain” and “more is better,” Redefining Strength teaches clients a more efficient and intentional way to train, in order to get results. There are no quick fixes or fad diets at Redefining Strength, it’s all about learning what you truly need in order to achieve lasting results. Cori’s programs have helped over 100,000 people around the world and her free articles and videos are viewed by millions...2021-07-1246 minRedefining Strength PodcastFHP 326 - 4 Things Successful People DON'T DoI was thinking about what most often leads to a client being successful…and honestly it never boils down to the fact that they really have more willpower. Or better macros or better workouts.It boils down to the fact that they truly take OWNERSHIP of the process. They focus on finding a way through the ideal, and not so ideal times.And they recognize the power of their mindset.Because so often we try to search for a perfect diet, a perfect workout. A perfect supplement or move. When really, it co...2021-07-0609 minRedefining Strength PodcastFHP 325 - Perfection Hinders ProgressGuess what? You’re human. You’re never going to be perfect.I know it’s hard to believe but it’s true.And honestly, if you ever look back at a project you’ve done and there is nothing you would change?You’re either…A. Not being honest with yourself…Or…B. You’ve stopped learning and started standing still.Because as we learn and grow, we will always find flaws in earlier plans.And it’s key we realize this because so...2021-06-2803 minRedefining Strength PodcastFHP 324 - It's Going To Be HardOk so we all do this…when talking with someone, looking back on the path we had to take for results, we’ll say, “It wasn’t that bad.”Because in the end it was worth it AND we’ve adjusted to the new habits so they feel easier.But I guarantee many of us to start did some whining about how sucky or hard or confusing the process was.Because, guess what?Change IS hard.Reaching a goal we’ve never reached is OVERWHELMING AND TOUGH.The learning p...2021-06-2103 minRedefining Strength PodcastFHP 323 - Don't Confuse Effort With ResultsThe simple truth is, you can work really hard and not achieve the results you want.And I see this becoming more and more the case as people want to post about how hard they’re working. About how they’re spending hours in the gym.Doing some crazy restrictive diet where they cut out a ton of stuff.But then they’re frustrated by their lack of results at the end of it.The thing is…they’ve almost put more of an emphasis on the work than on the plan to ge...2021-06-1405 minRedefining Strength PodcastFHP 322 - Stop Lying To YourselfFeelings aren't data. How we "feel" about what we are doing often isn't the same as the actual data showing what we are doing.And data doesn't lie. It's why it's so key we track our macros and our workouts so we have that impartial data to use to help us tweak and adjust.Because often when we don't have that data? It's easy to lie to ourselves about how things are going.I can't tell you how many times I've had clients say to me, "This ratio doesn't wo...2021-06-0805 minRedefining Strength PodcastFHP 321- Help! My Results Aren't Adding Up!Don’t Quit Before Results Add Up!It can be hard to keep putting in the work when we don’t feel like results are adding up.But the sucky part is…often those times where we feel like nothing is happening, we’re moving forward and potentially only inches or even days away from our goal.Those are often the times we just need to KEEP GOING.A great way to think about this process is this one image I’ve seen of two miners digging for diamonds.Both...2021-05-3106 minRedefining Strength PodcastFHP 320 - How Long Will It Take To Get ResultsI often get asked, "How long did it take you to get to (insert the result I've achieved that they want here)?"My answer is, "My entire life."This isn't meant to be flippant.But it's the honest answer.Sure maybe I "cut" for 6 weeks to get leaner. Or maybe I did a workout progression that built my pull ups over the last 4 weeks....But these things are still based off a foundation that, in a way, I've been creating my entire life.Even if you are...2021-05-2506 minRedefining Strength PodcastFHP 319 - Tweak Before You FreakIt’s easy to start a new program and get overwhelmed by all of the changes you feel you have to make.And so..well…we freak out and never end up moving forward.But before you let your brain go into freak out mode…start by focusing on small tweaks!Or as I’ve liked saying “Tweak before you freak!”Because small changes add up. And they help us create something actually sustainable.Too often we feel like we have to overhaul everything, when really those small changes are what add...2021-05-1805 minRedefining Strength PodcastFHP 318 - STOP Cheating YourselfI think often in our workouts in an attempt to do more or that harder variation and last the entire interval of work, we CHEAT ourselves out of the full benefit of moves.We don’t try to work muscles as hard as we can. We actually just try to survive the time we are “supposed” to work in the follow along.And this leads to us CHEATING on moves.Letting our hands shift out in front of us as we do mountain climbers. Letting our butt go up in the air as we hol...2021-05-1108 minRedefining Strength PodcastFHP 317 - I HAD to Step In Front Of The CameraI refused to demo the moves and made friends or co-workers do it.I was comfortable sharing my knowledge behind the scenes.But I also really really really (did I say REALLY!?) wanted to share my passion and knowledge and help others.So Ryan kind of gave me an ultimatum...Ryan basically told me at one point, "If you really want to do this thing, you need to suck it up and get over it and be in the photos."(I would say he said it nicer than that...2021-05-0306 minRedefining Strength PodcastFHP 316 - You’re Not In ControlYou know that urge to do MORE? To make more changes?Search for a new macro ratio? Workout longer? Train harder?I think this focus on doing MORE stems from the fact that A. Yes we want results faster but B. We also feel more in CONTROL when we do more.The feeling that we are “acting” or taking action gives us a sense of control. Even though we may not actually be moving ourselves forward and even wasting a ton of energy as we set ourselves back.It may b...2021-04-2606 minRedefining Strength PodcastFHP 315 - 4 Macro Hacks To Implement TodayTracking our macros isn’t just about restricting what we’re eating to lose weight. It’s about truly learning how to FUEL.Because no matter what result you want to get, from losing weight to body recomposition to gaining muscle to fueling your endurance sport to even simply feeling more energized throughout the day, the macronutrient ratio you are consuming MATTERS.And by understanding macros, you can better adjust how you fuel over time as your needs and goals change! So here are 4 “hacks” to help you get started dia...2021-04-2009 minRedefining Strength PodcastFHP 314 - Legend-wait-for-it-dary! Legendary!Legend-wait-for-it-daryI love hearing Barney say this in How I Met Your Mother.And almost every time I try to repeat the line, I somehow butcher it hahaAnyway, the simple fact is…Not every day can be legendary or no days end up being legendary.You can’t know the good without the bad!BUT even on those not so ideal days we can take something out of them that moves us forward.Here are 4 questions to consider to GROW from those not...2021-04-1307 minRedefining Strength PodcastFHP 313 - The Leaky Ceiling EffectSo on my Unicorn coaching call this last week, I was trying to figure out another way to describe what I see as the issues we often blame on “age.”Because while, yes our body does change as we get older, so often so many of our issues are from well…a leaky ceiling we didn’t address.If you had a leak and over the years the water kept dripping in that same spot, you wouldn’t be surprised when, finally one day, the leak made the ceiling board collapse. You’d know that eve...2021-04-0507 minRedefining Strength PodcastFHP 312 - When Life Gives You Lemons...And You're All Out Of GlassesOne of my amazing Unicorns Ellen commented this in the group last week..."Maybe things are not going a 100% as I want them to go, maybe I am not doing as much as I would like to do....but I have a lot of lemons at the moment and not enough glasses to make lemonade in so I just make lemonade out of the lemons where I have the glasses for."So often we have a ton of things going on and simply not enough time to do as much as we'd like for each of those t...2021-03-3005 minRedefining Strength PodcastFHP 311 - Progressions are EARNED!Progressions are earned…Often we feel like because we “can” do something? We should do it or we deserve to do it.But the question is…are you really doing it WELL?Are you actually optimizing the movement or doing it just for the sake of doing the “harder” variation?Are you putting a “bandaid” on the true problem? Applying a quick fix just to get through the workout?I don't like doing something to progress a movement we haven't EARNED.Like putting your hands behind your lower back durin...2021-03-2308 minRedefining Strength PodcastFHP 310 Self Control Vs. HabitsMotivation that will burn out…especially often the more intense and restrictive we are to start.As cliche as it is…it really is true you’ve got to find a way to enjoy the journey.And that means creating new habits that do fit your lifestyle to some extent. Habits that you enjoy enough to keep repeating until they require no self control to do.Now…You won’t enjoy every habit to start that you have to implement - change does require change and for us to be uncomfortable. BUT the mor...2021-03-1611 minRedefining Strength PodcastFHP 309 - Shift Before You DriftOne of my amazing Unicorns asked, “I was wondering if there were general “success” habits that you’ve noticed yourself and/or all clients who’ve met / exceeded their goals practice consistently on the daily?”One of the things I told her that I think is actually at the heart of whether or not we succeed is…We have to remember that we will NEVER be perfect with anything. It's about learning to recognize the detour more quickly to get back on track!She summarized this thought so nicely as…Shi...2021-03-0809 minRedefining Strength PodcastFHP 308 - Expectations Can Make Or Break Your SuccessWhen we start a new program we of course have “expectations” about what we’ll get out of it.But what if the reason we’ve never fully seen the results we want is because of our “expectations” of what the outcome will be?What if we are expecting too much? What if our binary definition of success is holding us back?What if the benefit of each thing we do isn’t as simple as “did we or did we not get (insert outcome here)”?Now I’m not saying not to expect yourse...2021-03-0204 minRedefining Strength PodcastFHP 307 - Three Misunderstood Nutrition TermsWith our nutrition, it can be hard to make changes. For some reasons, any time we seek to make a change, we see any sort of tracking or logging as restrictive.But no matter our goals - from performance to aesthetics to health - understanding our diet better is key. And having data to make tweaks? Only makes it easier.We are the ones judging ourselves, not the tracking.And we have to remember, everything in our lifestyle is constantly evolving. What is easy at one point, may not feel sustainable at another...2021-02-2209 minRedefining Strength PodcastFHP 306 - Three Keys For Faster Fat LossAs much as we can become scale obsessed, wanting to see that number go down, what we TRULY want is fat loss.I mean would you honestly care what that scale said if you loved how your arms looked in that tank top or fit back into your “skinny jeans?”NOPE! You wouldn’t.And I can tell you from personal experience, fat loss doesn’t always mean losing weight on that scale. It can actually mean your weight doesn’t change at all as you lose fat but gain and retain lean...2021-02-1608 minRedefining Strength PodcastFHP 305 - Results Aren't Happening Fast Enough! HELP!Results Aren't Happening Fast Enough! HELP!I don’t care who you are or how much you know…Results never happen fast enough.And the even worse part?Often not only do results not happen fast enough but progress is NEVER linear.I bring this up because I know we are all guilty of wanting more.Of considering going to more extremes or doing more to try to get things to happen faster.Or on the flip side…of getting so frustrated we give up.W...2021-02-0807 minRedefining Strength PodcastFHP 304 - Don't be a Bug!The easiest path, the intuitive path and the RIGHT path? Aren’t usually one in the same.I shared this story in this video I did for my one on one coaching clients and I thought it was so relevant after seeing some comments in my Facebook group over the weekend, I wanted to share it with all of you…You know those bug zappers…You’d be sitting out there and just hear pop! Pop! Bug after bug would fly into them even though they saw their friend bugs dying. Why did they keep...2021-02-0205 minRedefining Strength PodcastFHP 303 - Pobody's NerfectEVERYONE has doubts, fears, times of insecurity. We all need reassurance at points. Feel down about our progress. We all have a better and worse.I know it can seem like someone else has all of the answers, never has a moment’s doubt about themselves. But I’m sorry.We’re human.Pobody’s Nerfect.I was musing over this the other day when one of my coaching clients was talking about feeling down about her recent progress. Talking about how she still sees the areas she really wants to...2021-01-2607 minRedefining Strength PodcastFHP 302 - Is Rest Overrated?Movement is medicine.Now I’m not saying that if you have an injury to just keep pushing through, but too often we simply do NOTHING.Then after some time off, we jump right back into what we were doing and wonder why we end up injured again. Why nothing changed.And it’s because we never addressed what lead to the injury in the first place. We never addressed postural distortions, compensations and imbalances that lead to overload. We never addressed the mobility restrictions and muscle weakness.If we want to m...2021-01-1905 minRedefining Strength PodcastFHP 301 - New Year, Same You?While we want to work toward a new and improved version of ourselves, we have to remember…IT’S STILL US.Same flaws. Same struggles. Same reactions to things like restriction.So we need to remember who and want we are to address our needs and goals as we work to create changes. We can’t go in thinking all of the sudden everything is just going to change because it is a new year.I actually think this is often why our resolutions fail.We aren’t basing...2021-01-1209 minRedefining Strength PodcastFHP S2: E48 - Surviving 2020 - My 5 Big 2020 TakeawaysThis year was definitely….interesting. And there is a lot we can learn from the challenges to help us move forward and get even better results in 2021!Here are some key takeaways and tips to help you rock your goals and learn from the past.You can’t control what you can’t controlSomething is better than nothingDon’t delay, start today! There will be ups and downs, but our goal is to make the lows less low.Don’t try to go it alone.What are the biggest lessons you learned in 2020? Comment below!The vi...2020-12-2209 minRedefining Strength PodcastFHP S2: E47 - Sacrifice and ObsessionWith any goal comes sacrifice.Plain and simple.And the more "elite" the level you want to reach? The more sacrifices you'll probably have to make.Especially if you want results faster.While of course we can't out work time to some extent, the more we want results...well...now...the more sacrifices we will have to make.Versus the longer we are willing to commit to the process?Well the less "perfect" you often need to be because you are willing to be in...2020-12-1507 minRedefining Strength PodcastFHP S2: E46 - I'm too OLD!"I'm too old."I call BS on this. Do our goals change?Yup.Does our body change?Yup.But so much of what we state that we are too old for, we actually need to be doing more of.We also have to remember that fitness is always about ability.Our needs and goals do change. And they always will over time, But more importantly, we have to recognize that lifestyle factors add up. And the longer we ignore them the mo...2020-12-0710 minRedefining Strength PodcastFHP S2: E45 - Validating Our Own EXCUSESChange requires change no matter how you look at itAnd often the changes we need the most?Well they're uncomfortable.Changes that make us uncomfortable don't feel sustainable. They feel so against everything we've been doing we find excuses not to make them.We even find ways to try to VALIDATE not doing them.We waste time putting up more mental barriers against the changes instead of just trying them, truly testing the changes by committing to them 100%, and seeing it as an experiment to gain a better...2020-12-0107 minRedefining Strength PodcastFHP S2: E44 - Surviving The Holidays!Something is better than nothing and often it is the habits we still want to be consistent with.But also recognizing at times you need even just a MENTAL break can be key.You have 300 other days of the year to dial things in. Focus on your consistency around the holidays.Go in with a plan. How are you going to get back to it after? Meal prep before? Have healthy options on hand?Stay active! It may not be your usual workouts but find ways to stay active.The video version of this episode...2020-11-2407 minRedefining Strength PodcastFHP S2: E43 - Why Every Move is an AssessmentEvery move is an assessmentWe constantly need to assess and reassess what we feel working and how we are moving.Because things add up from our daily postures and new injuries impact things.Even different variations included in a new progression can fatigue and affect things.That’s why I utilize these 4 techniques to help me get more out of my training and use each move as a chance to assess and learn.Use video.Use both internal and external feedback.Change your prehabAdjust your exercise variations.The vi...2020-11-1708 minRedefining Strength PodcastFHP S2: E42 - What's the Definition of Progress?Progress…we have this vision of this straight line forward.When in reality it’s this super curvy all over the place line that eventually moves “forward.”And we all “know” progress is never linear.Yet we all too often expect it to be.We get upset at even the slightest set back or plateau.We get upset at maintaining the amazing results we’ve already made.And when we get frustrated?We don’t keep moving forward. Nope we do things that are SURE to set u...2020-11-0906 minRedefining Strength PodcastFHP S2: E41 - I'll Start TomorrowWith the holidays approaching, I begin to hear, the excuses as to why this isn’t the right time to start the program.Well guess what?Because of all of those exact same reasons, because it is the holiday season, it is EXACTLY the reason to start something. We can’t just keep saying “I’ll start tomorrow!”I actually mentioned the term I use to describe our behavior during the holidays when it comes to fitness in an email the other day as WINDOW SHOPPING.We make the excuse that...2020-11-0209 minRedefining Strength PodcastFHP S2: E40 - 4 Meal Timing MythsI get asked all of the timing about what meal timing is best.Should I fast?Do I need to eat 6 small meals a day?Do I need to eat before I workout?What’s key to eat post workout?When is too late to eat?There are so many concerns around meal timing, that I wanted to address 4 of the most common myths I hear…Eating late at night leads to weight gain.If you eat too much protein at one meal you won’t use it...2020-10-2708 minRedefining Strength PodcastFHP S2: E39 - The Blame GameWhether we succeed or we fail, ultimately?Well ultimately we are to blame.However, it isn’t easy to accept that we are at fault.It’s way easier to blame outside factors…We didn’t have enough time.The plan was flawed.Work or life obligations got in the way.But guess what?It’s still your fault no matter how “real” or valid the excuses are.And that should actually be a positive thing if we truly want to make a change...2020-10-2003 minRedefining Strength PodcastFHP S2: E38 - 3 Training Mistakes Beginners MakeWhen we’re first starting out with a new training routine, first getting into exercise or even starting out after injury, it can be so hard to know exactly where to start and how hard to push.We often also are super motivated and end up pushing too hard too fast.We have to remember that the most important key to getting started and truly creating a routine is CONSISTENCY.And that means building a strong foundation and focusing on sustainable habits we can repeat week after week!That’s why I wa...2020-10-1206 minRedefining Strength PodcastFHP S2: E37- 3 Secrets to Success3 Secrets I’ve Learned That Make The DifferenceYour Pain Tolerance will dictate how far you can go.When you want to stop? You need to KEEP GOING.You are selling yourself short if you pride yourself on being a lone wolf. The video version of this episode is live on youtube! 2020-10-0505 minRedefining Strength PodcastFHP S2: E36- Dooming Yourself With DoubtDooming yourself with doubt.We question the change and try to pick apart the ways it won’t work because….let’s face it…we’re scared and it’s a change.But when you start to instill doubt before you’ve even tested something?Well you’re dooming yourself to fail.Because so much of our success is because of our MINDSET. Our willingness to trust the process.Our willingness to try.And when we doubt something? We doom it because our mindset won’t support the chang...2020-09-2806 minRedefining Strength PodcastFHP S2: E35 - SELF SABOTAGEI think we’ve all been guilty of this - getting close to our goals, wanting to celebrate, see how far we can push things.Heck sometimes we are just tired of being diligent. We only have a set amount of willpower and self control.So even if we’ve enjoyed something, it doesn’t mean at times we don’t want to “buck” the system. Sleep in late. Skip the workout. Not track our food.So what do you do when you’re finding that you’re SOOOO close to your goal yet oddly wantin...2020-09-2205 minRedefining Strength PodcastFHP S2: E34 - The Secret To Getting Better At SomethingThe best way to really improve at something?Well it starts by first admitting you suck at it hahaI think often we are scared to truly admit we aren't good at something.It's hard recognizing our own flaws.And we often even try to AVOID the tasks and that we aren't good at.We put them off. Try to find ways around doing them.We even make EXCUSES to get out of doing them.But the simple fact is, often if we want better...2020-09-1406 minRedefining Strength PodcastFHP S2: E33 - Improving Bodyweight WorkoutsWeights 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:Increase Your Training Density.Use Different Movement Tempos.Change The Range Of Motion And Create Hybrid Movements.Create More Instability And Use Unilateral MovesTweak Your Workout Design.The video version of this episode is live on youtube! 2020-09-0708 minRedefining Strength PodcastFHP S2: E32 - The Most Common Reason We Don’t Get ResultsLearning To Trust The ProcessIt’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 T...2020-09-0106 minRedefining Strength PodcastFHP S2:E31 - 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:Focus on behavioral changes over end results. Set goals that celebrate those habits.Stop seeking some perfect schedule or plan. The program...2020-08-2509 minRedefining Strength PodcastFHP S2:E30 - 5 Common Training MistakesThe video version of this episode is live on youtube! 2020-08-1712 minRedefining Strength PodcastFHP S2:E29 - 5 Tips To Maintain Your ResultsRealize you can’t ever go back to old habitsChange one thing at a timeRealize that even maintenance means adjusting GET MOVING! Set new goals!The video version of this episode is live on youtube! 2020-08-1108 minRedefining Strength PodcastFHP S2:E28 - Use It Or Lose It!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 li...2020-08-0408 minRedefining Strength PodcastFHP S2:E27 - 5 Tips For Better Results FasterWe all want results INSTANTLY.Logically we know it doesn’t work that way. But yet we all continue to search for that “quick fix”…that “magic pill.”I know even I do.And while there is no quick fix that will bring us instant results, there are things we can do to get results faster. Because the faster we get results, the more we stay motivated to continue!That is why I make sure my workouts use the following things. These 5 Tips help you get BETTER RESULTS in LESS TIME!They ar...2020-07-2710 minRedefining Strength PodcastFHP S2:E26 - The More You Do The More You Do?!In this episode I discuss the importance of doing SOMETHING because "the more you do, the more you do!The video version of this episode is live on youtube! 2020-07-2104 minRedefining Strength PodcastFHP S2:E25 - Is Cardio Key For Weight Loss?In this episode I discuss why cardio is NOT key for weight loss!The video version of this episode is live on youtube! 2020-07-1306 minRedefining Strength PodcastFHP S2: E24 - Goal PositiveIn this episode I discuss why we need to stop the GOAL SHAMING! Wanting to see aesthetic changes is NOT vain and it doesn't mean you don't love your body!The video version of this episode is live on youtube! 2020-07-0606 minRedefining Strength PodcastFHP S2:E23 - Vacations - Indulge AND Stay On Track!?In this episode I discuss how to stay on track while also relaxing and ENJOYING your vacation!The video version of this episode is live on youtube! 2020-06-2906 minRedefining Strength PodcastFHP S2:E22- STOP Doing More!In this episode I discuss why doing MORE is not the answer to better results faster. And how trying to do MORE can actually hold us back!The video version of this episode is live on youtube! 2020-06-2305 minRedefining Strength PodcastFHP S2:E21- Starting To Count Macros? 5 Tips For BeginnersIn 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.The video version of this episode is live on youtube! 2020-06-1608 minRedefining Strength PodcastFHP S2:E20- DO YOU!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.The video version of this episode is live on youtube! 2020-06-0904 minRedefining Strength PodcastFHP S2:E19 - 4 Common Beginner Workout Mistakes to AVOIDIn this episode I discuss 4 common training mistakes I see beginners, and those first getting back into training, make. The video version of this episode is live on youtube! 2020-06-0206 minRedefining Strength PodcastFHP S2:E18 Inconsistency: The Results Killer!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!The video version of this episode is live on youtube! 2020-05-2505 minRedefining Strength PodcastFHP S2:E17 – Should you Train To Failure?In this episode I discuss the benefits, and downsides, of training to failure and how and when you may use it in your routine. The video version of this episode is live on youtube! 2020-05-1909 minRedefining Strength PodcastFHP S2:E16 – Learn To Eat According To Your GoalsIn 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!The video version of this episode is live on youtube! 2020-05-1006 minRedefining Strength PodcastFHP S2:E15 – Do You Self Sabotage?In this episode I discuss why often WE are the ones that sabotage ourselves and what we can do to prevent ourselves from derailing our own progress!The video version of this episode is live on youtube! 2020-05-0508 minRedefining Strength PodcastFHP S2E14 - 5 Reasons You've Struggled To Lose WeightIn this episode I discuss 5 reasons we often struggle to lose weight. Because sometimes doing MORE isn't the answer!The video version of this episode is live on youtube! 2020-04-2810 minRedefining Strength PodcastFHP S2E13 – Act As IfIn this episode I discuss the importance of acting AS IF you are the thing you want to be. The video version of this episode is live on youtube! 2020-04-2107 minRedefining Strength PodcastFHP S2: E12 - What Is Prehab and How Do I Do It?In this episode I discuss what prehab is, the 3 key steps to prehab and why they matter and how to implement foam rolling, stretching and activation into your routine for the best results possible!The video version of this episode is live on youtube! 2020-04-1415 minRedefining Strength PodcastFHP S2:E11 – What Training Split Is Best?In this episode I discuss how to design a workout schedule or split that meets your needs and goals, but most importantly fits your SCHEDULE!The video version of this episode is live on youtube! 2020-04-0708 minRedefining Strength PodcastFHP S2:E10 – Does Food Quality Matter For Weight Loss?In this episode I discuss why food quality DOES but DOESN'T matter for weight loss!The video version of this episode is live on youtube! 2020-03-3110 minRedefining Strength PodcastFHP S2:E9 – You Can't Control What You Can't ControlIn this episode I discuss how we can move forward during difficult times when so much is unknown and out of our control. Just remember that even during these times, when it feels like the situation will last forever, this too shall pass.The video version of this episode is live on youtube! 2020-03-2412 minRedefining Strength PodcastFHP S2:E8 – Help! My Gym Is Closed What Do I Do?!In this episode I discuss how to stay on track when you can't hit the gym! Because even when we get thrown out of our usual routine, there are still things we can do to make the MOST out of the change and continue creating healthy habits that will lead to results.The video version of this episode is live on youtube! 2020-03-1707 minRedefining Strength PodcastFHP S2: E7 - Can You Gain Muscle As You Get Older? If So, How!?In this episode I discuss why AGE IS JUST A NUMBER and how we can gain lean muscle mass at ANY age!The video version of this episode is live on youtube! 2020-03-0916 minRedefining Strength PodcastFHP S2: E6 - The Most Important Question You Need To Ask...In this episode I discuss why you need to ask yourself "Where do I feel working?" during your workouts. Being present and intentional with our workouts is key!The video version of this episode is live on youtube! 2020-03-0104 minRedefining Strength PodcastFHP S2: E5 - Why Does The Scale Fluctuates DAILY!?In this episode I discuss using the SCALE to measure progress and why that sometimes loathed data source can fluctuate DAILY!The video version of this episode is live on youtube! 2020-02-2507 minRedefining Strength PodcastFHP S2: E4 - The Most Common Reason We Don’t Get ResultsNot seeing results with your diet or exercise routine? Here are 7 easy fixes. The video version of this episode is live on youtube! 2020-02-1709 minRedefining Strength PodcastFHP S2:E3 - Does Your Metabolism Slow Down When You Get Older?Does your metabolism really slow down as you get older or is that a myth? The video version of this episode is live on youtube! 2020-02-1108 min
Redefining Strength PodcastFHP S2:E2 - The Science Behind Kettlebell TrainingWhat are the benefits, and downsides, of training with kettlebells? Whether you want to improve your strength, power or conditioning, kettlebells may be a great tool for you to use!The video version of this episode is live on youtube! 2020-02-0409 min
Redefining Strength PodcastFHP S2:E1- Do You Need To Be Sore For Results? No Pain, No Gain?Should the phrase "no pain, no gain" be your training motto?The video version of this episode is live on youtube! 2020-01-2810 min
Wander WellThe Brain, Night Owls, Octogenarian Fitness and More with Redefining Strength Creator Cori Lefkowith - Fit Club"We discuss fitness and brain health, how old is too old to begin working out, night owl girls and weight gain, the dramatic results in a study on minimal exercise and more with certified trainer and creator of Redefining Strength linked Cori Lefkowith”
Shaka: @shakastrong
Guest Host Ranella Ferrer @ranellarocks
Guest: Jill Michele Melean @jillyonline
TK Trinidad: @Tktrinidad
Fit Club is Black Hollywood Live's one stop shop for fitness and health information and motivation. Personal trainers Shaka Smith and TK Trinidad focus on educating Latin American and African American co...2019-09-2545 min
Bill & Dave's Excellent PodcastEpisode #77 - Interview with Cori Lefkowith
Guest: Cori LefkowithInsta: @RedefiningStrengthFacebook: HEREWebsite: www.redefiningstrength.comYouTube: HEREWe talk to Fitness Expert / Entrepreneur Cori Lefkowith, creator of the Burner System fitness program about her Bodyweight Burner DVD. She gives some advice to anyone who says they don't have time, or space to work out. Anyone can do it, and all you need is 5 minutes!
2019-09-0535 min