I have a sweet tooth. When I started eating better for weight loss, I included candy into my meal plan. Not a lot- about 5% of my daily calories- but it REALLY helps with cravings. I've lost 40 lbs so far!
I used jelly to get my craving. It was from Germany. Then they started making it in U.S.A tossing all that fake stuff in it. It didn't taste sweet but bitter and fake. So I switched to bananas. Organic ones from my Walmart taste sweet. It was a great replacement. The non organic or organic ones from other stores didn't taste as sweet no matter how long I left them for. I realize that this may vary from time to time. Recently the bananas I usually get taste like trash now lol. When I changed from jelly to banana, I could feel my muscles contract better and it actually became harder to exercise at first. I think it was because I didn't have abundant sugar in my body. The stomach fat on my lower gut started to reduce lol. I wasn't worrying about the gut fat but seeing that the change
@@darnitthelma4247 i have a craving for chips but i need to avoid sugar. something i eat that tastes so decadent but is lower in calories is peanut butter powder mixed with cacao powder and cacao nibs. put in water and mix....it tastes like brownie batter but does not have sugar or fat. or small amounts.
Keys to success: 1. Figuring out what gives YOU the desired results 2. Sticking with what works 3. Adjusting as needed 4. Patience 5. Educating yourself using VALID sources
I was already doing these things (in moderation). No wonder my 60 lbs weight loss is going strong 2 years later and I've even been able to put on so much muscle as well. I feel so proud of myself right now. 🤣
Really love the 80/20 tip regarding eating. I've done the super strict diet routine before, and it SUCKED. I was basically yo-yoing all over the place, mood swings were awful, I felt tired and weak at the gym because I cut my carbs too much, cravings skyrocketed, etc. Once I started incorporating a "treat" once or twice a week, along with slightly less regimented dinners (with the rest of the day hitting my cal/macro goals), I felt far more satisfied with myself. And, the results are there!
I am 190 I always been 145 my whole life at one point lower than that I've gained over 50 lbs in the last 4 years and now that I am engaged I am wanting more to be healthy again. ruclips.net/user/postUgkx5VQ5nUzHu6i0O5_u7ipyLnCz0lbsSvr0 I am not fat but I am thick and have muscle. I am very close to how you were but a lil smaller but I am so sick people making comments to me like I'm huge or like you said having shorts that used to be so cute on me and now I can't even find a pair to fit me. I used to love shopping now I don't even want to go to the store and if I do I pick the biggest size don't even try it on and deal with it. I went from size 5 to size idk because I don't even want to know the real number. I hate looking at pics of myself now or me before. thank you for your video it's time to make a change.
I've been watching your content for 2-3 years. And one of the things that I like is that the information is consistent. There really is nothing new here, it's a summary of information that you've been giving over & over ... which if we are consistent in following it, should help with results.
YES! And honestly it's slight "revisions" as I continue to learn. Not to mention, sometimes we just need to hear something said in a different way for it to click or remind us of what to focus on!
Agree. I’m down to my last tweaks to put on more muscle. I’ve increased my rest periods, lifting heavier, progressive overloading, little to no cardio, eating more, watching macros, consistency in training, adequate rest, not over training, all of it. Not sure what else to do 🤷🏻♀️ SOS 🆘
Thank you! Consistent, calm, curious, and kind, right? Forgive me for my long comment, but this proves I’m paying attention and am taking this excellent advice. 😜 Consistent - meet myself where I am, and eat and exercise in the sweet spot where I like what I’m doing and am working towards my goals. I need to do this so I can stick to a plan. Calm: Understand that this is going to take time; I’m not going to be perfect, because life happens; every body differs, so I need to stop expecting the same results in the same time as another person (okay, my husband). I need to stop freaking out about how my journey is going. Making changes through little habits will keep me from getting overwhelmed. Avoid obsessing about my body because there are better ways to spend my time. Curious - Keep track of what I’m eating, how I’m training, and what results I’m getting, but treat it as data, not some personal judgement. How many times was I able to cook during the week? Is my way of meal planning working? Is my latest new little habit sticking? Try something else to see if it works better. Besides, life changes and I need to adjust, and with my data I can see where I need to try something a little different. I’ll look at this whole thing like a scientist conducting experiments, or an engineer making adjustments based on changing conditions. Kind - to myself, by ditching the guilt, forgiving myself for mistakes, being okay with where I am, and working on feeling neutral or even loving my body as it is right now; to others, by checking myself for any fat-phobia or anti-fat behavior or biases, and making sure to compliment other people for things related to anything but their looks, and doing my part to reinforce that every body is beautiful and our looks (especially with respect to some “ideal” standard) do not determine our worth; to the planet, because doing things like walking to the store and taking public transportation will be my small part to pull back on global climate change, as well as help me meet my goals. Thank you to anyone who slogged through my post. ❤️
👏 Excellent! I love this and the ending tip of being kind to the earth too. Haha on not comparing ourselves to men (your comment about your husband) who can put on muscle easier it seems. We women work our rears off to gain a pound of muscle.🤨 Celebrate when we do 🥳 I love complimenting people and do it even more these days as the world has taken some ugly turns. Keep being your fabulous self ♥️
I did lose my weight on keto. Developed orthorexia. I’m more relaxed now, with maintenance. Chasing health rather than the weight. I have found more balance now. I eat mostly healthy at home avoiding added sugars and processed foods, don’t keep them in the home. But enjoy dinners out, and vacations, piece of wedding cake. Ive always worked out but stepped it up and mostly I settled for size six instead of two...
Golden information here. I can't tell you how many times I tell people to concentrate on small, sustainable changes on the road to progress. Awesome video as always, Cori!
YESSS! It's easy to feel pressure to achieve some "ideal," but what truly pays off is adjusting our current lifestyle to be the healthiest it can be! Because one size doesn't fit all!
Thank you for this sensible advice that I know but needed to hear in amongst the noise of other influencers etc. I have recently lost my father to cancer after 4. Months where I didn’t do anything only share the time I had left with him. So I’ve gained weight and lost my fitness and my enthusiasm. I started back 2 weeks ago and this is what I needed to hear. Thank you x
Great video and suggestions! I love the fact that you stress striving for one's own person best solutions. The one thing I would disagree with though is about the diet drinks/sodas. Years back, I used to work in R&D for an alt-food company and at one point had to do a research project on artificial sweeteners because we were looking to possibly switch out the one we were using in the sugar-free products. What I learned about the commonly known artificial sweeteners out there on the market horrified me so much I never touched them again. I simply would eat regular sugars (cane, maple syrup, honey), which aren't much better in many ways, but much much less of it because it really is like a drug. I know I really feel awful when I eat too much of it and can see the difference when I cut back. I learned I do way better when I do as much as possible without added sugars or a lot of naturally occuring sugar, and adding some protein or fat with whatever it is to help offset the effects. Everyone's mileage may vary with this and everyone's got different needs and preferences, but I'm sharing my experience in case anyone might benefit. Thank you always for the inspiration! Please keep the great workouts coming. :)
Excellent tips! You’ve probably heard this about a million times but here’s a million and one, You look AMAZING! Thank you for sharing informative and humorous videos😊
THANK YOU for these tips. To listen to a lot of these food fanatics, you can hardly put anything down your pie hole without feeling massively guilty. Then you're told even diet candies and drinks are bad? No wonder people get so discouraged. Finally, someone with common sense who recognizes that there's more to life than worrying about every little morsel you nibble on.
YESSS! Finding our balance is key! And trying to force someone else's ideal on ourselves often sabotages our consistency with improvements and constant growth!
For me, Down 135 pounds, it’s not measuring food- this for me is mentally exhausting. So if my calorie count is off a little at the end of the day OK. I also though not often, if I really want something that’s not clean. I just fit it inside my calories for the day. If my macros are of 1 day every 6-8 weeks nutritionally is not a big issue.
I was always a “sugar fiend” when I was a kid and even into my adult years. Now, I do enjoy a sweet treat now and again and since adjusting my lifestyle and switching to a pescatarian/Mediterranean diet, I don’t have any sweet cravings. Much of the time when we go out to dinner, my husband and I will share our appetizer and main entree. I don’t feel hungry. But I do have a very hard time making my protein macro and am doing a 40/30/30. I have a protein supplement, but even with that, I am not able to make my protein macro.
Right!!! I learned to give in on my cravings a lil bit so I don't binge from to much restriction!! So this is my key to keep me on track with my intermittent fasting and the low carb lifestyle ! Its a lifestyle change thats so easy now for me to make it my lifestyle and not a short diet that causes yo-yo dieting messing up over n over! Thank the good Lord for this channel because u have the smartest ,logical ,and common sense channel with great working techniques that are so right!! ❤😊🎉🎉🎉🎉🎉🎉🎉🔥🔥🔥🔥🔥
Regarding soda, this is what worked for me. Club soda and water flavoring. You have the taste and feel of soda without the sugar and soda level calories. Also, you can make up your own flavors. No, I'm talking about those create your own soda machines. You don't need them. Just a bottle of club soda, which is cost efficient, and a small box of water flavoring powders. One packet per individual bottle is enough and you can use less if you prefer. I hope this helps someone if you don't like the diet soda after taste, because I know I don't.
Please do a video on your diet changes and timeline to achieve your muscle definition .. I have watched you for a while and your body has changed dramatically from the beginning of your channel! All your workout advice and techniques are stellar but the food equasion is 80% of the battle if we want to show the muscles !
There are always healtier alternatives to satify your cravings. Skip the skippy peanut butter (trans fat) and skip the diet drinks (chemicals/toxins) there are better alternatives to this too! Good overall tips!
Cheat meals midday give you time to eat something healthy first and also burn off the calories the rest of the day. Also try stevia soda, the zevia brand tastes quite good, tho I’d treat it like a regular soda and not over do it. Walking is also the best
That's what I usually do (one day a week).... have my regular healthy breakfast, a salad with meat for lunch, add a dessert or treat I've been craving, then a healthy dinner. And I add an extra 20-25 min walk to my day. I usually try to find a healthy version of my particular craving. Although I've never been interested in soda, pop, or cola.... I've started drinking kombucha... fermented/carbonated tea/fruit drink that gives you extra probiotics. It tastes like what I imagine soda would taste like. I also use kombucha as a wine substitute at gatherings.
Thankyou that was great and so positive , I was just thinking along those lines ,I would like long term way of eating with out restrictions ,without glulteny there can be possibilities .
What scares me about artificial sweeteners is how some studies show it has a negative effect on gut microbiome, and as a person with a lifelong struggle to keep up the mental health my 'second brain' is superimportant to me. I don't remember the exact numbers but the percentage of serotonin (plus many other body chemistry things essential for thriving mentally/emotionally) produced in the gut was very high.
Thanks for this, I’m struggling with menopausal weight fluctuations. All of this helps my brain accept the slow progress. Your back looks awesome by the way! 💪🏽
I think diet drinks are a good dessert. I have to walk after I drink one because I want my bloat gone in the morning. Also, the first time I drank diet soda in a year I couldn’t even finish 1/3 of it. 🙂
I love how you often use a jar of peanut butter as a prop when you talk about cravings because I have SUCH a passion for peanut butter that I can NOT have a jar in the house. it is my love above all loves and I have no control over it and I definitely have a sensitivity to it because I always vomit if I eat out of the jar. PB sandwiches are NOT what I want. SO, I have accepted that my love for peanut butter is deep and true but is...TABOO! I haven't eaten it in 2 years. LOL. first world problems for the win!
You are not alone! 😂 it’s my trigger food too. I crave it a lot in winter and would catch myself going for a tablespoon of that stuff. Loaded with calories! 💀 I have to convince my mind that it’s essentially peanuts in butter and not as satiating as the craving.
I have just come upon your site and love it. Thanks for not only giving such accurate and helpful information but for being a great example personally! I look forward to learning more from your site!
Timely common sense advice! Appreciate your delivery of info is not over-the-top like so many others. I subscribed to your channel today and look forward to seeing more videos.
Cravings for me was a nutrient deficency. I needed animal fats. Not veggie oils. Very interesting and cool as that was your first tip. Thanks for confirming this idea
This is a great video. I love how you reiterated the importance of being consistent. Can I ask, could you share what recipes/meals do you prepare on your busy days?
Brilliant. Thank you for sharing your valuable information. Makes perfect sense. Looking forward to future content. There’s no secret sauce but there is a sweet spot.
Sound advice! I finally found a workout routine that works for me and nutrition as well. I must have a diet Dr Pepper daily but that steers me from creamers and binging on sweets.
Hi! your video was suggested to me on my home page and only 1:30mins in, subscribed, turned on all notifications. thank you, I love the message you promote and your approach.sunny greetings from Vienna :)
Thank you so much for your channel and videos! It is educational, inspirational and helpful! Do you still sell merchandise such clothing; hoodies and t-shirts? Many thanks again! Your channel has changed the way I view fitness and health! 👍🤗
Great tips! I agree that not obssessing over have a donut or a burrito here and there is ok. I do get better results when I am not super restrictive. The only exception is 12-14 before competiton.
I made drastic drops in my weight after starting to Walk / jog minimum of 6-7 miles everyday for minimum of 5-6 days a week, cutting your food plate weight down from quarter to half the weight you normally eat helps a LOT also!
great video cori. i got to thank you as got an exercise from one of your videos that is now in my regular routine and that is the kettlebell roll up. i love it. something i learned from Onnit i think is to lift heavyish and have a short rest period to get ripped. i used to be the guy that lifted and then did an hour or hour and a half of cardio. my biggest issue ive learned is portion control. i can eat just to eat. i know that sets me back sometimes. my routine now is a 40 min brisk walk on the beach and later in the morning i will weight train.
I’ll have to look up the KB move. I’m imagining a Turkish get up. For many years I trained with the lift heavy/short rest period method and I agree, it gets you ripped. Now I’m feeling like my muscle is decreased. I’m trying to back off that approach some, still lift heavy with longer rest periods and see if that helps. I’m trying to eat more too. It’s a delicate balance trying to figure this out (how to increase muscle mass).
@@amperage8032 i think its on her 25 kettlebell moves video. i stand holding a 35lb kettlebell with both hands. it takes practice to figure a grip. i sit down on my butt keeping knees up and i get on my back bringing the kettlebell over my head like a pull over...i then bring the KB forward and sit up with it...bring the KB over your knees and stand up with the momentum. then sit back down and repeat. when you see it it will make sense.
I stopped drinking soda about 2.5 years ago, and it was because I got pregnant - I thought it would be better for the baby. Before this, I had about 2 glasses a day. I decided I would do 2 sips a day. Then switched to 1, then to 0 at some days. The longer I did this, the less I craved it. Did I switch to eating more candy? No, I actually just got less of a sweet rooth when it comes to EVERYTHING. I didn't crave candy, muffins, waffles, soda much. I still eat too much of it, for my own preference, but the cravings got much lower as I thought that maybe more "interesting" foods could replace the candy, and it did. What kind of foods? Potatoes with the skin on 😆 It's both healthier and creates much less waste - just cook it in the oven in pieces, with the skin on and a lot of yummy spices, and it definitely curbs my cravings. Also, exciting salads. My provlem right now is just that there's TOO much fun food around, and that I have a mentaliry of "I can't toss food - it's wasteful! I need to eat it", so it's a really big issue when my husband buys too much food 🙄
I never quite got the whole "diet sodas are so sweet they make you crave more sweet." That's never been the case for me. The carbonation makes me full and can give a burst of energy when I am flagging so I keep the movement going (go for a walk, do a short HIIT, etc). I quit my diet cokes for a couple of years and damn if I didn't gain weight from snacking all the time. Now I get them in the little tiny cans and if I feel a bad snack craving I just have one of those. It's not even every day but it sure helps. My mindless snacking is way down and I still enjoy a couple of oreos or a couple pieces of fun size dark chocolate as a treat, I am loving getting back to strength training, too - and you are so right. When you've been out of that loop for a while it's really tough getting back to it.
@@redefiningstrengthOC I agree! Planning on losing another 10 lbs slowly the next 6 months. So it won't feel as bad of a deficit. Again thanks for everything 🙏
The one thing that kept me from losing weight was this one drink from the brand Tazo, and it was their Chai Tea concentrate which was 80 calories on its own, but with soy milk it was around 150 cals, and sometimes, I went for two cups! I ended up stopping because one, it made me gain weight, and two, it worsened my sleep cycles. I kept telling myself, “It’s not that drink, its something else.” But no, it WAS that drink, and only that drink. But it also kept me from moving more, because I would get too tired if I didn’t get my “fix.” It really was an addiction, now that I think about it. And now, I can more easily lose, or at least maintain a lower weight. Losing that habit was SUPER hard! I got so many headaches, mood swings, and even body aches from quitting. But now, I really don’t feel the need or crave for that drink, and I’m super proud of myself! ☺️☺️
Beautiful message this what I been doing for the last couple of weeks, and it’s been going good. I had to change my mindset and had to stop cutting things out like I did in the past. I will do a 40 day fast or 21 day fast cut things out then when the fast was over I will go back to eating all the good stuff but even more because I cut it out, then pick the weight back up🤦🏽♀️this this time I said no and it’s been working out great 😊
Thank you for your practical content. I have lost 30 lbs but look "weak" . I jave incorporated light weights, 2-3 lbs for more reps. 5 lbs hurts my old shoulder injury BUT...i have loose bat wings that must be addressed. Do 100 tricep curls and lifts daily with only 2 lbs weights. Do i go heavy, 8 lb weights for just a few reps for better results? Help!
I quit mountain dew by diluting it with seltzer/club soda. It actually tastes a lot better mostly diluted with carbonated water. Now i just drink zevia soda on occasion but prefer real lime mixed with electrolytes.
Thank you for all the wonderful tips! Just a question, I’ve been strength training for about 1 1/2 years and I’ve noticed the veins in my arms are quite distended. I’m 62 years old, is this an age thing or Is it because of increased muscle, or some other reason? My husband says it’s because I’ve lost too much weight (about 15 lbs). Thanks again, love your channel.
As you get older you lose muscle tone. What was once a slender thigh looks depleted. Strength training to rebuild that muscle is all I can suggest because oestrogen is in small supply to plump up things like back in the day. But you still have Testosterone in you to build muscle.
Good on you Michele for strength training! In short, it's a combination of both. Age definitely makes our veins more visible because of loss of some of the superficial fat layer just under our skin, but so does the increased vascular capacity from lifting, at almost any age. I don't know you or your husband, but my guess is that he might be a little threatened by your healthy changes. If anything, being "too skinny" would have the opposite effect. Fat loss without muscle gain will not push your veins closer to the surface of your skin. (I'm 56, btw, and have experienced this vein prominence several times, beginning at 48, when I first started lifting heavily)
I agree with everything @Alerie mentioned, it's likely a combination of muscle growth, age, current BF%, and vascular capacity! Personally I love lifting and seeing my veins pop after a few months of lifting LOL
Beautiful thumbnail! Question on progressive overload? Once I reach my max let’s say 30 pound weight on a particular exercise, what do I do next to keep the progressive overload workouts? Do I then switch to a different type of workout for that same muscle group? Thanks in advance ❤️. Also anyone’s knowledgeable feedback is welcomed as well!!
Depending on the exercise , if it’s a 30lb dumbell bench press you could A: bump up to 35’s with a spotter B: adjust your tempo ie; slow on the way down. C: do more reps, 15 max D: do more sets, 4-5 sets E: implement pauses in both the eccentric & concentric phase of the exercise. Good luck & keep lifting 🦾🏋️♀️🏋️♀️
The great part is there are so many ways to create progression. Sometimes it is doing more weight, more reps, slower tempos, bigger ranges of motion...And sometimes it is doing the same but different. Using a different tool or slightly different posture or positioning. I even like to switch up moves over progressions to work the same muscles as that can be progression in that it is a new challenge for that muscle group :-) (Especially if the goals have slightly shifted!)
Urgh. I'm doing so many things "wrong". I have about 10 more lbs of body fat that I'd like to see GONE... it's so frustrating because it just won't budge. So I'm torn between upping my calorie deficit through cardio and decreasing carb intake, or increasing the weight I'm lifting. The issue is that when I really try to decrease calories and carbs, I end up miserable and HUNGRY. Like really hungry. I feel lost and defeated. This video helps a bit, but I KNOW that to achieve this goal, I'll need to work a lot harder. I just don't know in what direction I really should focus. The food or the workouts? Maybe both....idk.
If it won't move right now, maybe you should take a weight loss break and move to focusing on maintaining. Gaining muscle will make you burn more calories daily, so you could focus on, for example, being able to lift a specific weight, or work towards being able to do a specific thing athletically. For example, try to stay at the weight you are and work from lifting a 5lb weight 20x to lifting a 10-20lb weight 50x, or work towards being able to do x number of squats, etc. ( : The muscle you gain will make it easier to lose weight after your break.
I recently started a body recomp program for myself. I always have a hard time getting an accurate idea of my BMR based on so many varying results online, but I worry I may be in too much of a deficit and possibly still doing too much cardio. How much of a deficit is still beneficial in body recomp and what is a sustainable cardio to weight training ratio? I love your content, thank you so much for always sharing so much helpful information
I was in a similar boat! I found a 200 cal deficit to be much more sustainable for myself than something like a 500 cal deficit. In addition, I backed my cardo WAY off from 5x a week to 2-3x a week, and I noticed my lifting recovery and progressive overload improved drastically. My results were slow, took me 9-10 months to finally get to a body that I'm confident in maintaining, but the slow and steady approach worked for me consistency-wise. :)
@@catharinetarquinio6614 thank you for sharing this! it's good information to hear. And that makes a lot of sense about having more energy for strength training by cutting back the cardio, I don't think my brain had even made that connection honestly but when you say it, it seems so obvious!
I have a sweet tooth. When I started eating better for weight loss, I included candy into my meal plan. Not a lot- about 5% of my daily calories- but it REALLY helps with cravings. I've lost 40 lbs so far!
I used jelly to get my craving. It was from Germany. Then they started making it in U.S.A tossing all that fake stuff in it. It didn't taste sweet but bitter and fake. So I switched to bananas. Organic ones from my Walmart taste sweet. It was a great replacement. The non organic or organic ones from other stores didn't taste as sweet no matter how long I left them for. I realize that this may vary from time to time. Recently the bananas I usually get taste like trash now lol.
When I changed from jelly to banana, I could feel my muscles contract better and it actually became harder to exercise at first. I think it was because I didn't have abundant sugar in my body. The stomach fat on my lower gut started to reduce lol. I wasn't worrying about the gut fat but seeing that the change
Amazing!
if you like chocolate you could get dark chocolate with cacao or cacao nips or cacao powder...all health foods but taste like they are not.
@@miked4309 I have dark chocolate daily with peppermint tea…yummmm! Satisfies any sweet craving I get you are spot on 👌🏻
@@darnitthelma4247 i have a craving for chips but i need to avoid sugar. something i eat that tastes so decadent but is lower in calories is peanut butter powder mixed with cacao powder and cacao nibs. put in water and mix....it tastes like brownie batter but does not have sugar or fat. or small amounts.
Keys to success:
1. Figuring out what gives YOU the desired results
2. Sticking with what works
3. Adjusting as needed
4. Patience
5. Educating yourself using VALID sources
Great way of summarizing what all of these tips mean!
I was already doing these things (in moderation). No wonder my 60 lbs weight loss is going strong 2 years later and I've even been able to put on so much muscle as well. I feel so proud of myself right now. 🤣
Really love the 80/20 tip regarding eating. I've done the super strict diet routine before, and it SUCKED. I was basically yo-yoing all over the place, mood swings were awful, I felt tired and weak at the gym because I cut my carbs too much, cravings skyrocketed, etc. Once I started incorporating a "treat" once or twice a week, along with slightly less regimented dinners (with the rest of the day hitting my cal/macro goals), I felt far more satisfied with myself. And, the results are there!
The 80/20 has definitely helped me! I absolutely love my treats!
I am 190 I always been 145 my whole life at one point lower than that I've gained over 50 lbs in the last 4 years and now that I am engaged I am wanting more to be healthy again. ruclips.net/user/postUgkx5VQ5nUzHu6i0O5_u7ipyLnCz0lbsSvr0 I am not fat but I am thick and have muscle. I am very close to how you were but a lil smaller but I am so sick people making comments to me like I'm huge or like you said having shorts that used to be so cute on me and now I can't even find a pair to fit me. I used to love shopping now I don't even want to go to the store and if I do I pick the biggest size don't even try it on and deal with it. I went from size 5 to size idk because I don't even want to know the real number. I hate looking at pics of myself now or me before. thank you for your video it's time to make a change.
I've been watching your content for 2-3 years. And one of the things that I like is that the information is consistent. There really is nothing new here, it's a summary of information that you've been giving over & over ... which if we are consistent in following it, should help with results.
YES! And honestly it's slight "revisions" as I continue to learn. Not to mention, sometimes we just need to hear something said in a different way for it to click or remind us of what to focus on!
Walkin the talk. I like it. :)
ive been watching for the same time frame and Cori looks so lean and mean now. strength is beautiful.
Agree. I’m down to my last tweaks to put on more muscle. I’ve increased my rest periods, lifting heavier, progressive overloading, little to no cardio, eating more, watching macros, consistency in training, adequate rest, not over training, all of it. Not sure what else to do 🤷🏻♀️ SOS 🆘
And yes Cori looks lean and strong in the last few years. Her strength is beautiful! What did you change Cori?? This might help me
Thank you! Consistent, calm, curious, and kind, right? Forgive me for my long comment, but this proves I’m paying attention and am taking this excellent advice. 😜
Consistent - meet myself where I am, and eat and exercise in the sweet spot where I like what I’m doing and am working towards my goals. I need to do this so I can stick to a plan.
Calm: Understand that this is going to take time; I’m not going to be perfect, because life happens; every body differs, so I need to stop expecting the same results in the same time as another person (okay, my husband). I need to stop freaking out about how my journey is going. Making changes through little habits will keep me from getting overwhelmed. Avoid obsessing about my body because there are better ways to spend my time.
Curious - Keep track of what I’m eating, how I’m training, and what results I’m getting, but treat it as data, not some personal judgement. How many times was I able to cook during the week? Is my way of meal planning working? Is my latest new little habit sticking? Try something else to see if it works better. Besides, life changes and I need to adjust, and with my data I can see where I need to try something a little different. I’ll look at this whole thing like a scientist conducting experiments, or an engineer making adjustments based on changing conditions.
Kind - to myself, by ditching the guilt, forgiving myself for mistakes, being okay with where I am, and working on feeling neutral or even loving my body as it is right now;
to others, by checking myself for any fat-phobia or anti-fat behavior or biases, and making sure to compliment other people for things related to anything but their looks, and doing my part to reinforce that every body is beautiful and our looks (especially with respect to some “ideal” standard) do not determine our worth;
to the planet, because doing things like walking to the store and taking public transportation will be my small part to pull back on global climate change, as well as help me meet my goals.
Thank you to anyone who slogged through my post. ❤️
Love that way of putting it in those 4 words! Perfect summary of the tips!
Brilliant 🙂
This is great!
👏 Excellent! I love this and the ending tip of being kind to the earth too. Haha on not comparing ourselves to men (your comment about your husband) who can put on muscle easier it seems. We women work our rears off to gain a pound of muscle.🤨 Celebrate when we do 🥳 I love complimenting people and do it even more these days as the world has taken some ugly turns. Keep being your fabulous self ♥️
I did lose my weight on keto. Developed orthorexia. I’m more relaxed now, with maintenance. Chasing health rather than the weight. I have found more balance now. I eat mostly healthy at home avoiding added sugars and processed foods, don’t keep them in the home. But enjoy dinners out, and vacations, piece of wedding cake. Ive always worked out but stepped it up and mostly I settled for size six instead of two...
Thank goodness! I’m in my 60s and so much of this made me feel better about my workouts.
Golden information here. I can't tell you how many times I tell people to concentrate on small, sustainable changes on the road to progress. Awesome video as always, Cori!
YESSS! It's easy to feel pressure to achieve some "ideal," but what truly pays off is adjusting our current lifestyle to be the healthiest it can be! Because one size doesn't fit all!
Thank you for this sensible advice that I know but needed to hear in amongst the noise of other influencers etc. I have recently lost my father to cancer after 4. Months where I didn’t do anything only share the time I had left with him. So I’ve gained weight and lost my fitness and my enthusiasm. I started back 2 weeks ago and this is what I needed to hear. Thank you x
Peace to you.❤
❤️❤️
Great video and suggestions! I love the fact that you stress striving for one's own person best solutions.
The one thing I would disagree with though is about the diet drinks/sodas. Years back, I used to work in R&D for an alt-food company and at one point had to do a research project on artificial sweeteners because we were looking to possibly switch out the one we were using in the sugar-free products. What I learned about the commonly known artificial sweeteners out there on the market horrified me so much I never touched them again. I simply would eat regular sugars (cane, maple syrup, honey), which aren't much better in many ways, but much much less of it because it really is like a drug. I know I really feel awful when I eat too much of it and can see the difference when I cut back. I learned I do way better when I do as much as possible without added sugars or a lot of naturally occuring sugar, and adding some protein or fat with whatever it is to help offset the effects. Everyone's mileage may vary with this and everyone's got different needs and preferences, but I'm sharing my experience in case anyone might benefit.
Thank you always for the inspiration! Please keep the great workouts coming. :)
Definitely agree about the diet soda being ok. It helps me satisfy my sweet tooth while also feeling more full after a meal.
Excellent tips! You’ve probably heard this about a million times but here’s a million and one, You look AMAZING! Thank you for sharing informative and humorous videos😊
THANK YOU for these tips. To listen to a lot of these food fanatics, you can hardly put anything down your pie hole without feeling massively guilty. Then you're told even diet candies and drinks are bad? No wonder people get so discouraged. Finally, someone with common sense who recognizes that there's more to life than worrying about every little morsel you nibble on.
YESSS! Finding our balance is key! And trying to force someone else's ideal on ourselves often sabotages our consistency with improvements and constant growth!
Your arms and shoulders are absolutely amazing. your videos keeps me motivated thank you
For me, Down 135 pounds, it’s not measuring food- this for me is mentally exhausting. So if my calorie count is off a little at the end of the day OK. I also though not often, if I really want something that’s not clean. I just fit it inside my calories for the day. If my macros are of 1 day every 6-8 weeks nutritionally is not a big issue.
Thank you for always having realistic tips with explanations. I enjoy your format 😊
My pleasure! I'm glad they help! And thank you!
Thank you for being real and straight to the point. You are so motivating 🌺
Thank you. I gave into the bowl of pasta and felt so much better after I did it! I loved your walking video....so right on and so helpful!
Where is the walking video? Thank you 😊
Check out Zevia soda!!
I love it!!
No artificial sweetener and no dyes!!
I get it at Sprouts
I was always a “sugar fiend” when I was a kid and even into my adult years. Now, I do enjoy a sweet treat now and again and since adjusting my lifestyle and switching to a pescatarian/Mediterranean diet, I don’t have any sweet cravings. Much of the time when we go out to dinner, my husband and I will share our appetizer and main entree. I don’t feel hungry. But I do have a very hard time making my protein macro and am doing a 40/30/30. I have a protein supplement, but even with that, I am not able to make my protein macro.
Right!!! I learned to give in on my cravings a lil bit so I don't binge from to much restriction!! So this is my key to keep me on track with my intermittent fasting and the low carb lifestyle ! Its a lifestyle change thats so easy now for me to make it my lifestyle and not a short diet that causes yo-yo dieting messing up over n over! Thank the good Lord for this channel because u have the smartest ,logical ,and common sense channel with great working techniques that are so right!! ❤😊🎉🎉🎉🎉🎉🎉🎉🔥🔥🔥🔥🔥
Thank you! Love that you're finding your balance Marie! It's the key!
Regarding soda, this is what worked for me. Club soda and water flavoring. You have the taste and feel of soda without the sugar and soda level calories. Also, you can make up your own flavors. No, I'm talking about those create your own soda machines. You don't need them. Just a bottle of club soda, which is cost efficient, and a small box of water flavoring powders. One packet per individual bottle is enough and you can use less if you prefer. I hope this helps someone if you don't like the diet soda after taste, because I know I don't.
Love that you've found the tweaks that help you. Seriously so key!
I love the French way of thinking and I've said it most of my life too is moderation is the key to everything.
HUGE appreciation for your bluntness and honesty!!
Please do a video on your diet changes and timeline to achieve your muscle definition .. I have watched you for a while and your body has changed dramatically from the beginning of your channel! All your workout advice and techniques are stellar but the food equasion is 80% of the battle if we want to show the muscles !
What is finally working for me is alternate day fasting. I can eat what I like on my eating day. It was hard at first but its getting easier.
There are always healtier alternatives to satify your cravings. Skip the skippy peanut butter (trans fat) and skip the diet drinks (chemicals/toxins) there are better alternatives to this too! Good overall tips!
news flash everything is a chemical and there are no toxins in artifical sweeteners, stop with clean eating mentality
Such as?? I don't drink diet coke but even so often crave peanut butter BAD lol
Looove these posts. I’m not sure if you have a video about this but what and how should we handle loose skin after a lot of weight loss?
Cheat meals midday give you time to eat something healthy first and also burn off the calories the rest of the day. Also try stevia soda, the zevia brand tastes quite good, tho I’d treat it like a regular soda and not over do it. Walking is also the best
That's what I usually do (one day a week).... have my regular healthy breakfast, a salad with meat for lunch, add a dessert or treat I've been craving, then a healthy dinner. And I add an extra 20-25 min walk to my day. I usually try to find a healthy version of my particular craving. Although I've never been interested in soda, pop, or cola.... I've started drinking kombucha... fermented/carbonated tea/fruit drink that gives you extra probiotics. It tastes like what I imagine soda would taste like. I also use kombucha as a wine substitute at gatherings.
Thank you so much for the much needed tips. I’m excited to see how much my body transform in three months.
Thankyou that was great and so positive , I was just thinking along those lines ,I would like long term way of eating with out restrictions ,without glulteny there can be possibilities .
What scares me about artificial sweeteners is how some studies show it has a negative effect on gut microbiome, and as a person with a lifelong struggle to keep up the mental health my 'second brain' is superimportant to me. I don't remember the exact numbers but the percentage of serotonin (plus many other body chemistry things essential for thriving mentally/emotionally) produced in the gut was very high.
Thanks for this, I’m struggling with menopausal weight fluctuations. All of this helps my brain accept the slow progress. Your back looks awesome by the way! 💪🏽
You make so much sense. Appreciate you sharing your expertise! Thanks for ABQ!
Your videos are so informative. Thank you for sharing. You explain things vert well that make good sense.
This video made me laugh as I was getting informed. 😂😂 New subscriber.
Welcome to RS! And glad it educated and entertained! :-)
I think diet drinks are a good dessert. I have to walk after I drink one because I want my bloat gone in the morning. Also, the first time I drank diet soda in a year I couldn’t even finish 1/3 of it. 🙂
You look incredible!! Thank you for your content ❤
Thanks! Glad it helps!
I love how you often use a jar of peanut butter as a prop when you talk about cravings because I have SUCH a passion for peanut butter that I can NOT have a jar in the house. it is my love above all loves and I have no control over it and I definitely have a sensitivity to it because I always vomit if I eat out of the jar. PB sandwiches are NOT what I want. SO, I have accepted that my love for peanut butter is deep and true but is...TABOO! I haven't eaten it in 2 years. LOL. first world problems for the win!
A few years ago I became addicted to peanut butter and eat it every day. I only buy the healthy peanut butter without added fats/sugars.
You are not alone! 😂 it’s my trigger food too. I crave it a lot in winter and would catch myself going for a tablespoon of that stuff. Loaded with calories! 💀 I have to convince my mind that it’s essentially peanuts in butter and not as satiating as the craving.
@@meensbeans_ I get you!
I have just come upon your site and love it. Thanks for not only giving such accurate and helpful information but for being a great example personally! I look forward to learning more from your site!
Thanks I needed to hear this... for the long haul 👍👍👍and cuuuute dogs ❤❤❤
Thank you! So glad it helped!
Excellent video! Realistic & relatable!
just found you, and i think you are fantastic!!! i have a lot to catch up on! 💪🏽
Thanks Kim! Welcome to RS!
Timely common sense advice! Appreciate your delivery of info is not over-the-top like so many others. I subscribed to your channel today and look forward to seeing more videos.
Cravings for me was a nutrient deficency. I needed animal fats. Not veggie oils. Very interesting and cool as that was your first tip. Thanks for confirming this idea
You're my favorite! You always have great content.
I love your videos, tips and all. Your theory is realistic.
This is a great video. I love how you reiterated the importance of being consistent. Can I ask, could you share what recipes/meals do you prepare on your busy days?
This is what I needed to hear today.... how did you know? 😊
I have been following fitness content for a while. You are truly what I needed:)
Great video. Thank you Cori for all you’re doing.
Brilliant. Thank you for sharing your valuable information. Makes perfect sense. Looking forward to future content. There’s no secret sauce but there is a sweet spot.
Love this!! But I would drink a regular dr pepper before a diet one. 😄❤️
Sound advice! I finally found a workout routine that works for me and nutrition as well. I must have a diet Dr Pepper daily but that steers me from creamers and binging on sweets.
Hi! your video was suggested to me on my home page and only 1:30mins in, subscribed, turned on all notifications. thank you, I love the message you promote and your approach.sunny greetings from Vienna :)
Such great, sound advice! Thanks for sharing!
Thank you so much for your channel and videos! It is educational, inspirational and helpful! Do you still sell merchandise such clothing; hoodies and t-shirts? Many thanks again! Your channel has changed the way I view fitness and health! 👍🤗
Great tips! I agree that not obssessing over have a donut or a burrito here and there is ok. I do get better results when I am not super restrictive. The only exception is 12-14 before competiton.
Love it Melody! all about finding our personal balance!
Totally agree. I love crunchy, salty snacks. Also have a sweet tooth. Peanut butter is my trigger food though, so I completely stay away!
I love coffee so very much I have found that I love it enough that I was able to still enjoy it by switching to just black coffee
I made drastic drops in my weight after starting to Walk / jog minimum of 6-7 miles everyday for minimum of 5-6 days a week, cutting your food plate weight down from quarter to half the weight you normally eat helps a LOT also!
great video cori. i got to thank you as got an exercise from one of your videos that is now in my regular routine and that is the kettlebell roll up. i love it. something i learned from Onnit i think is to lift heavyish and have a short rest period to get ripped. i used to be the guy that lifted and then did an hour or hour and a half of cardio. my biggest issue ive learned is portion control. i can eat just to eat. i know that sets me back sometimes. my routine now is a 40 min brisk walk on the beach and later in the morning i will weight train.
I’ll have to look up the KB move. I’m imagining a Turkish get up. For many years I trained with the lift heavy/short rest period method and I agree, it gets you ripped. Now I’m feeling like my muscle is decreased. I’m trying to back off that approach some, still lift heavy with longer rest periods and see if that helps. I’m trying to eat more too. It’s a delicate balance trying to figure this out (how to increase muscle mass).
@@amperage8032 i think its on her 25 kettlebell moves video. i stand holding a 35lb kettlebell with both hands. it takes practice to figure a grip. i sit down on my butt keeping knees up and i get on my back bringing the kettlebell over my head like a pull over...i then bring the KB forward and sit up with it...bring the KB over your knees and stand up with the momentum. then sit back down and repeat. when you see it it will make sense.
@@miked4309 I’m familiar with that. I usually hold the kB upside down and move slow and intentional.
I stopped drinking soda about 2.5 years ago, and it was because I got pregnant - I thought it would be better for the baby. Before this, I had about 2 glasses a day. I decided I would do 2 sips a day. Then switched to 1, then to 0 at some days. The longer I did this, the less I craved it. Did I switch to eating more candy? No, I actually just got less of a sweet rooth when it comes to EVERYTHING. I didn't crave candy, muffins, waffles, soda much. I still eat too much of it, for my own preference, but the cravings got much lower as I thought that maybe more "interesting" foods could replace the candy, and it did. What kind of foods? Potatoes with the skin on 😆 It's both healthier and creates much less waste - just cook it in the oven in pieces, with the skin on and a lot of yummy spices, and it definitely curbs my cravings. Also, exciting salads. My provlem right now is just that there's TOO much fun food around, and that I have a mentaliry of "I can't toss food - it's wasteful! I need to eat it", so it's a really big issue when my husband buys too much food 🙄
These are very common sense tips. Thank you!
Great Advice Cori, life in moderation ❤️ Thank you for sharing 💪 :)
Yes!!!! These are the best tips!
I never quite got the whole "diet sodas are so sweet they make you crave more sweet." That's never been the case for me. The carbonation makes me full and can give a burst of energy when I am flagging so I keep the movement going (go for a walk, do a short HIIT, etc). I quit my diet cokes for a couple of years and damn if I didn't gain weight from snacking all the time. Now I get them in the little tiny cans and if I feel a bad snack craving I just have one of those. It's not even every day but it sure helps. My mindless snacking is way down and I still enjoy a couple of oreos or a couple pieces of fun size dark chocolate as a treat, I am loving getting back to strength training, too - and you are so right. When you've been out of that loop for a while it's really tough getting back to it.
Great tips which makes it way more sustainable.
Always love when the dogs show up at the end!
In the process now slow and steady! Thank you 😊
Focus on that consistency! :-)
@@redefiningstrengthOC I agree! Planning on losing another 10 lbs slowly the next 6 months. So it won't feel as bad of a deficit. Again thanks for everything 🙏
You can do this!! Slow and steady is the best way to keep it off, if weight loss is your ultimate goal.
@@AlerieHightower gotta love the support! Thanks 😊
Can you please do video on explaining Macros etc.. just confused how to put this to use please and thank you
For sure! Here's a podcast I have as well to help right now :-) redefiningstrength.com/fhp-s2e21-starting-to-count-macros-5-tips-for-beginners/
@@redefiningstrengthOC thank you
That was great Cori. I am lagging again and being hard on myself. Really need to snap out of it,
The one thing that kept me from losing weight was this one drink from the brand Tazo, and it was their Chai Tea concentrate which was 80 calories on its own, but with soy milk it was around 150 cals, and sometimes, I went for two cups! I ended up stopping because one, it made me gain weight, and two, it worsened my sleep cycles. I kept telling myself, “It’s not that drink, its something else.” But no, it WAS that drink, and only that drink. But it also kept me from moving more, because I would get too tired if I didn’t get my “fix.” It really was an addiction, now that I think about it. And now, I can more easily lose, or at least maintain a lower weight. Losing that habit was SUPER hard! I got so many headaches, mood swings, and even body aches from quitting. But now, I really don’t feel the need or crave for that drink, and I’m super proud of myself! ☺️☺️
Good for you! 😊
I’m proud of you too!! So interesting and thanks for sharing. Sometimes it can be something like this.
You can make your own Chai tea sugar free and control the calories
Great video! Keep 'em coming!
Beautiful message this what I been doing for the last couple of weeks, and it’s been going good. I had to change my mindset and had to stop cutting things out like I did in the past. I will do a 40 day fast or 21 day fast cut things out then when the fast was over I will go back to eating all the good stuff but even more because I cut it out, then pick the weight back up🤦🏽♀️this this time I said no and it’s been working out great 😊
Truly a great vid! thank you.
Her core is crazy❤❤❤🔥🔥
I really resonate with what you’re saying. I like you.
Thank You So much for amazing video is very helpful for stay tracking my lifestyle❤️
So glad it helps Unicorn!
Love your videos! Thank you!
Thank you for your practical content. I have lost 30 lbs but look "weak" . I jave incorporated light weights, 2-3 lbs for more reps. 5 lbs hurts my old shoulder injury BUT...i have loose bat wings that must be addressed. Do 100 tricep curls and lifts daily with only 2 lbs weights. Do i go heavy, 8 lb weights for just a few reps for better results?
Help!
I quit mountain dew by diluting it with seltzer/club soda. It actually tastes a lot better mostly diluted with carbonated water. Now i just drink zevia soda on occasion but prefer real lime mixed with electrolytes.
This actually really helped me. Thanks girl!
Love everything about this video!
Thanks for sharing
Thank you for making me not feel so guilty about my occasional diet Dr Pepper! 😊
The only things I got from that video is, that your house is beautiful and your pool.😁
Such great advice and your t-shirt is too cute!
These tips are amazing!
omg peanut butte rice cake is my everyday breakfast. love
:-)
Would you post the meals?
THANK YOU SO MUCH FOR THIS!!! ❣🙏🏾
Thank you for all the wonderful tips! Just a question, I’ve been strength training for about 1 1/2 years and I’ve noticed the veins in my arms are quite distended. I’m 62 years old, is this an age thing or Is it because of increased muscle, or some other reason? My husband says it’s because I’ve lost too much weight (about 15 lbs). Thanks again, love your channel.
As you get older you lose muscle tone. What was once a slender thigh looks depleted. Strength training to rebuild that muscle is all I can suggest because oestrogen is in small supply to plump up things like back in the day. But you still have Testosterone in you to build muscle.
Good on you Michele for strength training! In short, it's a combination of both. Age definitely makes our veins more visible because of loss of some of the superficial fat layer just under our skin, but so does the increased vascular capacity from lifting, at almost any age. I don't know you or your husband, but my guess is that he might be a little threatened by your healthy changes. If anything, being "too skinny" would have the opposite effect. Fat loss without muscle gain will not push your veins closer to the surface of your skin. (I'm 56, btw, and have experienced this vein prominence several times, beginning at 48, when I first started lifting heavily)
@@AlerieHightower Thank you very much for the reply!
@@AlerieHightower love seeing other same age women strength training 👊♥️😊
I agree with everything @Alerie mentioned, it's likely a combination of muscle growth, age, current BF%, and vascular capacity! Personally I love lifting and seeing my veins pop after a few months of lifting LOL
Please, share those circus animals. That made me smile.
Beautiful thumbnail! Question on progressive overload? Once I reach my max let’s say 30 pound weight on a particular exercise, what do I do next to keep the progressive overload workouts? Do I then switch to a different type of workout for that same muscle group? Thanks in advance ❤️. Also anyone’s knowledgeable feedback is welcomed as well!!
Depending on the exercise , if it’s a 30lb dumbell bench press you could
A: bump up to 35’s with a spotter
B: adjust your tempo ie; slow on the way down.
C: do more reps, 15 max
D: do more sets, 4-5 sets
E: implement pauses in both the eccentric & concentric phase of the exercise.
Good luck & keep lifting 🦾🏋️♀️🏋️♀️
The great part is there are so many ways to create progression. Sometimes it is doing more weight, more reps, slower tempos, bigger ranges of motion...And sometimes it is doing the same but different. Using a different tool or slightly different posture or positioning. I even like to switch up moves over progressions to work the same muscles as that can be progression in that it is a new challenge for that muscle group :-) (Especially if the goals have slightly shifted!)
Urgh. I'm doing so many things "wrong".
I have about 10 more lbs of body fat that I'd like to see GONE... it's so frustrating because it just won't budge. So I'm torn between upping my calorie deficit through cardio and decreasing carb intake, or increasing the weight I'm lifting. The issue is that when I really try to decrease calories and carbs, I end up miserable and HUNGRY. Like really hungry. I feel lost and defeated. This video helps a bit, but I KNOW that to achieve this goal, I'll need to work a lot harder. I just don't know in what direction I really should focus. The food or the workouts? Maybe both....idk.
If it won't move right now, maybe you should take a weight loss break and move to focusing on maintaining. Gaining muscle will make you burn more calories daily, so you could focus on, for example, being able to lift a specific weight, or work towards being able to do a specific thing athletically. For example, try to stay at the weight you are and work from lifting a 5lb weight 20x to lifting a 10-20lb weight 50x, or work towards being able to do x number of squats, etc. ( : The muscle you gain will make it easier to lose weight after your break.
Great tips!
I recently started a body recomp program for myself. I always have a hard time getting an accurate idea of my BMR based on so many varying results online, but I worry I may be in too much of a deficit and possibly still doing too much cardio. How much of a deficit is still beneficial in body recomp and what is a sustainable cardio to weight training ratio? I love your content, thank you so much for always sharing so much helpful information
I was in a similar boat! I found a 200 cal deficit to be much more sustainable for myself than something like a 500 cal deficit. In addition, I backed my cardo WAY off from 5x a week to 2-3x a week, and I noticed my lifting recovery and progressive overload improved drastically. My results were slow, took me 9-10 months to finally get to a body that I'm confident in maintaining, but the slow and steady approach worked for me consistency-wise. :)
@@catharinetarquinio6614 thank you for sharing this! it's good information to hear. And that makes a lot of sense about having more energy for strength training by cutting back the cardio, I don't think my brain had even made that connection honestly but when you say it, it seems so obvious!