I love love love dessert and have recently stopped putting blueberries and coconut yoghurt in my morning oatmeal and now have a bowl of them as my after dinner treat instead. This simple swap has stopped all my ice cream cravings with no extra calories. Delicious and healthy. Commenting for the algorithm 😊
So much of what we need to do when we make changes is our attitude towards the change. I always had an issue with tracking - I felt like it was a punishment to track my food intake. I 'knew' that I was eating reasonably and I didn't want anyone - least of all myself - to tell me otherwise. When I changed my attitude towards tracking & started viewing it as information, it was much easier to see where small changes could offer results. What I do with the information is key. I don't track all the time - just when I feel like things aren't going the way they should - I give myself a week or two to track & observe without trying to change anything - so I can show myself where things need to change. It isn't always the way I eat. Sometimes I'm not hydrating enough, more often I'm not sleeping enough or not sleeping consistently. Especially for women going through menopause - sleep & hydration are key. For me, they are the best ways to combat the physical stresses of hormonal change & everyday life.
Well said...it is our mindsets and attitudes that definitely need to change. And part of what I do in coaching with clients is really dive into even WHY we hold these beliefs so we can see how they hold us back. Often we think tracking is restrictive because of how we've used it in the past, over seeing it for the tool it is to give us a way to make accurate changes. What gets measured, gets managed. And during menopause, sleep, hydration, and a focus on protein and strength work go a long way. Not to mention we can see fat being stored in new places and even new food intolerances pop up. Tracking can help us adjust. And all of this can help us really meet our body where it is at as our needs and goals change.
Your into reminds me of myself. My old famous phrase was “I exercise so I can eat.” Now I’m approaching my 5th decade and it’s not as easy to lose what I gain I need to reframe my thinking.
Many of us have had that mindset. But for truly lasting results and feeling and moving our best, we need to focus on that nutrition supporting and enhancing our training instead of seeing our training as a way to out do our diet!
Nutrition really is key! And by even focusing more on building muscle and functional strength and stability in our workouts, we help ourselves look, feel and move our best till our final day on this planet!
Excellent reminders. Especially to design meals around protein. Also that nothing is set in stone-what we eat is always evolving and adjusting according to goals/needs.
Exactly! Carbs is my weakness and a recent visit to the Dr has me scaling back my daily bread/rice and starchy food intake to a small portion once a day. If I do work out, I have a normal size portion but no more but if I haven't been able to even do a short walk then I scale back the carbs and really increase the protein. The change up in my eating has motivated me to overhaul my food plan and finally starting my heathly eating FOR REAL, NO BACKSIES 😄, here's to a better me
I have been doing heavy weight training for around 2 years now. My current cut isn't going as smoothly as the last one. I'm over the moon to find your channel. You have the best nutritional channel I have found. Thank you so much for all you do :)
Thank you! So glad it helps! Just remember your body is in a new spot from previous cuts, not only because of the training you've been doing but because of even what you did to cut in the past. You may find you actually need to eat more with building muscle or use different ratios!
I thought I was eating really well, single ingredients, nuts, dairy (lots!), avocado, fruit, home made sauerkraut, everything from scratch. Six weeks ago I started tracking macros, and realised I was only getting half the recommended protein for my weight and worked on including more and reducing the fat, albeit ‘good fats’. I’m stunned by the changes to my energy levels and just how great I feel, after years of diet tweaking to try and feel better! More protein - and tracking to educate myself - has been the answer for me, all great advice here, thank you :)
Aw yay! I'm so glad you started tracking! You took that quality nutrition you already had to tweak the portions to really see results. What gets measured gets managed so we can feel our best!
TRUE DAT!!! There are times I also don't crave dessert....knowing that I can have it at another day. Protein keeps my hunger at bay and it has helped me maintain my muscle mass for over 4 decades. And lastly, like you have always preached. Adjust macros, and adjust your training. Thank you for reiterating with clarity. ALWAYS LOVE SEEING THE TWO BEAUTIFUL BABIES
I wish someone had told me this so clear and straight to the point 10, heck, even 20 years ago. But nope. I struggled with chrash diets and brutal workout regimes that I could never stick to. Since July I'm in a personal coaching programme that preaches basically exactly this. Clean eating is key, of course you need excercise but it also needs to be suited to what you are trying to do. I DID want to lose around 10kg of body weight while also gaining muscle - they put me on a programme for it and it works an absolute charm. So anyone, watch this video and also LISTEN!!!
YES! Creating that lifestyle balance right for us and being willing to adjust and evolve it over time is key. We can't out exercise or out diet time and too often trying to do MORE in the immediate backfires. So glad you've found something sustainable and are adjusting your diet and workouts to work together!
I was definitely was one to try and out train my diet. First by overtraining and underrating and then by overeating when I couldn’t maintain that lifestyle. This eventually lead to a lot of fat gain. So glad I found your channel Cori!
Good morning, and a million thanks for all of the important information that's often left out of these types of videos. I always take away something so valuable to add to my life's longevity journey. I appreciate your truth and the laughs as well!!!! Keep it coming🤩😁💕💯
Thanks Cori. You spoke of not cutting cals to low. My old pt said to never go below 1500 for weight loss. Leaves you no where to go. Now im 60. 5'6. Calculator says to lose weight 1250 cals a day. I dont find it hard as i get high density, low cal foods. I aim for 100g of protein a day. Its hard to fit more protein in these cals though. What i find frustrating though is if i have a piece of rump steak the scales next day go through the roof even though i have managed to stay within my cals. Trying then to get that extra weight down again can take a week. I dont understand this at all. I can only eat so much chicken lol Would love to know the science behind way that may happen. Everything i eat that goes in my mouth is weighed and goes into my FP. Only processed food i eat is my chobani yoghurt once a day. 2 slices of wholemeal bread for my sandwich at lunch. Other than that everything is fresh food.
Ok sooo 1500...for who? Too low is 100% relative. Often 100-200 calories off YOUR maintenance is a great deficit to create for body recomp. And the scale WILL fluctuate daily. Are you hitting the same carbs and fat on days you have the steak and attributing it to the steak when it is a change in macros? And did your inches change or just the scale? Was it a hard workout the same day? The scale doesn't show body recomp, just our weight that day which could be impacted by inflammation from workouts, time of day we ate our last meal, our hydration, even changes in carbs. Soooo I would assess those other things and step off the scale or at least not use the scale only if you want to see real body recomp. And also assess, is 1250 too low based on your activity level and goals or previous calorie intake. But also see, how much your carbs and fat intake vary and are all over the place as that may have a huge impact on those fluctuations on the scale too - redefiningstrength.com/fhp-s2e5-why-does-the-scale-fluctuates-daily?sl=yc
@@redefiningstrengthOC Thanks so much for your indepth reply Cori. All things to consider. I will go back and analyse my macros between the different days. Not working out so not that and eat around the same time each day within half our. Thanks for reminding me scales dont tell you the full picture. Ie do my clothes fit better. I know better. Im just driven by the weight my doctor wants me at by Christmas as im pre diabetic.
HEY! Dont be hatin' on baby arugula! 😂 I was blown away at how little protein I was eating when I first joined Redefining Strength. It made sense why I was snacking or feeling hangry by 2PM. (Also showed why I was a "fluffy fit" in 2019. Now I know better.) Over the past few months, Ive realized bleu cheese dressing is a nonnegotiable when Im at my favorite hole in the wall restaurant. (MAJOR AHA moment.) As far as the term "lifestyle", I use it differently. Knowing life ebbs and flows, changes, etc, I see workouts/macros/life as a lifestyle for me versus sitting on the couch and watching my fingernails grow. Now on to Ryan... DUDE! The song you wrote is catchy and easy to dance to! (American Bandstand reference.) Team 1% back on track with macros, workouts, kissing my biceps and killer body recomp! WHOOP!
You're amazing B! And I'm not much of a salad eater personally BUT baby arugula isn't that bad...But it does make for a dramatic video ;-P I love how you've assessed your balance and focus on fueling to feel your best! You're awesome! And Ryan says thanks!
You can out exercise your diet. After maternity leave I went back to work and after 3 months lost lots of weight as walking so much to and from work and walking tonnes at work. I was eating a lot more too.
I actually mention exactly why this happens and can work "short term." But your diet was probably more dialed in, especially if you were breastfeeding, than you think while adding in the activity on top of it :-) And you haven't just tried to keep adding in more and more exercise to balance things out. Glad you're feeling your best!
I have clients that track in different ways, but I personally use the free version of myfitnesspal with setting my own ratios. Here's a beginner's guide: redefiningstrength.com/the-beginners-guide-to-macros?sl=yc
Hey Corrie--thoughts on how to up our protein 1) on a budget (supplements and powders are expensive) and 2) being mindful of overeating in order to obtain the requisite number of protein calories and 3) being mindful of not wanting to be 'musical' (if you know what I mean...ha ha). Thanks! Excellent info as always.
hehe musical meaning BURN IT OFF?! Going to be stuck in your head a bit huh? haha Sooooo on the other points, I'm linking to a podcast below I think will help with budget options. I don't honestly really use powders or supplements very often. I like them in a pinch but canned tuna, frozen chicken breast bought in bulk, ground turkey, meals prepped and frozen for later...So many little tweaks and hacks. And with being more mindful...I think it starts with accountability and a clear picture of what we're doing an the impact it has. What gets measured gets managed. I think tracking is eye opening even if we don't start changing anything but just LOG. We can see how many calories and the macros we are eating to then see how we FEEL with everything to adjust. This can help you learn what you need and be more mindful of stress eating or empty snacking or snacking out of habit...But I think that tracking to start is so key for that honest assessment! And then focusing on the WHY behind the habits. When we understand why we are doing something, we often value it more. And by setting an end date to TEST a system or habit, we can help ourselves embrace not just doing more. But also...accountability...whether coaching, a community or having a program you are going to follow to a T, can help us trust in a system to stick to it and not try to out exercise it or even restrict further. Sorry for the brain vomit...hope it helps! Podcast I mentioned: redefiningstrength.com/fhp-628-the-cost-of-health?sl=yc
Question: Ever since I started strength trainings and doing workouts, I've gotten these random bursts of "I need to do a workout now!"-itis. Is this normal or is it my body's way of holding me more accountable to be consistent. My workout days are Mon, Wed, and Fridays however I still get it in me to workout on the weekends as well. What I do I love doing and have found my focus moving more towards the new things my body can do after I try. So it's not so much about burning calories anymore or losing fat. It's become more of new accomplishments and overcoming hurdles. I'm not sure if I'm making sense but my question really is, is this normal? Because I don't want to start doing random workouts while on the go or at my desk at work.
I always like to have clients have a schedule and plan, so if you do wan't to train more frequently than 3 times a week, create a schedule that addresses it. But our body was meant to move! :-) Glad you're enjoying your training!
I have fasted in the past but now don't consistently and it depends on my goals at the time. For clients, I don't promote one meal timing but work based on what they and their schedules need. So some have 6 meals some have 2. Just depends on meal prep, schedule and goals among other factors. Key we find what makes changes sustainable for us and know the cost and benefits. Here's more on fasting - redefiningstrength.com/intermittent-fasting-yay-or-nay?sl=yc
I love your videos. They’re very informative and funny 😅 I’d love to know why the smaller a person is, the less calories they should be eating daily whereas a larger person can eat more calories a day? Also, and I don’t want to sound stupid, lol, but when I hear someone say ‘burn off more calories than you consume’ I’m thinking how can I do that when I might consume 1300 cals but only burn 300 from a workout lol? 💪🏻💜
The body burns approximately 1500 cal/day just to keep itself alive. This number varies according to size of the body, you can find your number online. That's my number. So, if I eat 1500 cal/day and, by exercising, "burn" 400 of those calories, after 9 days, I will have lost 1 pound (3500 cal). This is because the body still needs the 1500 calories regardless of what I do so it takes from my fat stores to replace the 400 calories that I used for exercising. That's how it was explained to me. I could also do no exercise at all and still lose weight just by eating less than 1500 calories/day. The body would take from my fat storage to make up the difference. If I eat more than 1500 calories/day and do no exercise/minimal activity, I will gain one pound every time I total 3500 extra calories consumed. The body will store the extra calories in case of emergency similar to what we do when we buy extra food or can/preserve food to have on hand in case of emergency.
Thank you! So each of us has unique metabolic rates that can adjust and adapt over time based on how we've even dieted in the past and the training and activity level we do. And when someone says you need a calorie deficit to lose weight, that means you would simply be eating a little less than you expended in that day. I try to avoid adjusting calories specifically based on an amount burned on a tracking device as those are extremely inaccurate. Not to mention MACROS have a huge impact on the calories we need and how they impact our overall bodily function. If you're just starting out, I'd track what you're doing to maintain your weight then seek to only subtract 100-200 calories off of your maintenance over even using an online calculator as that is creating a small deficit based on what YOU need.
?? How can I figure what macro targets are right for me? I'm 48, perimenopause, 5'4", 118lbs, very ... very ... small frame. Because of my frame size, I think 115lbs-118lbs is right for me ... unless I'm muscular, then obviously more weight is fine. I'm currently trying to build strength. I'm doing 30m of a bit intense rebounding 3 days a week, 10m HIIT rebounding and a 15m dumbbell (total body) routine 3 other days each week, plus random 3 mile walks a few times a week and a difficult trail a few times a month. Great video!! I'm still trying to learn what diet is best for me, but I do feel good as long as I eat very little for dinner. 😊 Thank you! ❤
So I recommend you first track what you're currently doing. And if you want to build muscle, you can't fear the scale going up (which I know you mentioned being ok with!). Here’s a beginner's guide, but tracking to see where you are right now is best to then make small changes off of that. Also, to build more muscle, you will need to focus on progression in your strength work over cardio: redefiningstrength.com/the-beginners-guide-to-macros?sl=yc
@@redefiningstrengthOC I read your comment when you replied, but I have not responded yet. :) Thank you. I did scale back on my cardio and upped my strength training efforts. I found a few different "how many calories should I be eating in a day" videos, compared them all, and did something in the middle ... and then I watched several of your videos about macro splits and found what I think is a workable routine for me. Thanks again!
Why do we only show products that come from animals when we mention protein? There are other proteins that even if we switched out 10% would make a huge difference to the planet. You lose a certain audience when show only one source of protein. Maybe you don't care, but that number is getting bigger and you may want to adjust soon. ❤
hehe glad it made you laugh! So not specifically on DOMS but this podcast on soreness may interest you! redefiningstrength.com/fhp-s2e1-the-fitness-hacks-podcast-do-you-need-to-be-sore-for-results-no-pain-no-gain?sl=yc
So I like to get clients tracking their CURRENT diet as much as possible as that is often eye opening and allows for small changes that pay off. While an ideal calculation is great, big shifts often create big push back from our body and mind. So the more we can take what we're currently doing to adjust, the better. Here's a great beginner's guide to macros I also hope helps - redefiningstrength.com/the-beginners-guide-to-macros?sl=yc
Hi. Hope you can give us a video on how to lose arm fat and tighten sagging triceps. my triceps sag so bad and i want to get rid of that and tighten the muscle.
Soooo something you don't want to hear BUT the truth...you can't spot reduce fat from an area. Diet and staying consistent past the point you want to quit to lose off of areas that are the last to go is key. But also, no harm in working those muscles more in the process so here's one of my favorite tricep moves - redefiningstrength.com/the-best-bodyweight-tricep-exercise-no-equipment?sl=yc
i have a question if i may. I'm a mail carrier that walks 20k+ steps daily and delivers all them amazon pkgs. mostly town homes that i deliver so my heart rate isn't high. I am unsure of which activity level to put for activity level in food apps. i put light activity. I am 50 lbs over weight and looking to lose lbs. i eat @ 1500 calories a day and mostly a paleo style eating with macros 45%p 35%c 20%f and haven't seen results in months. i am wondering if i am maybe under eating? my fitbit tells me I'm burning 3k calories but i find that very hard to believe. no other exercise. any suggestions would be appreciated.
I cycle macros with clients every 2-3 weeks so a macro change may be needed for you. But if you've been in a deficit for a long time, trying to lose weight, a diet break may be key!
I was in calorie deficit was eating 1500kcals and lost 2kgs with strength training but as soon as I started have sugar and didn’t have proper calorie measure for 3-4 days my weight went up I really wanna know what to do coz I did 75 days hard challenge and lost 2 I have tried everything I fear gaining weight and have ED am trying to heal so please help me out I want to go from 49kgs to 46 please help me out with this I have proper protien intake also but still facing problems
So when in a deficit and low carb, you're depleted. By adding back in carbs you will see an increase as your muscles store glycogen and water. This isn't fat being gained. And you can't stay in a deficit forever or you will actually see your progress go backward anyway as your body adapts to the calorie intake. You may need to cycle macros but it sounds like first working on loving food and finding your balance and changing mindsets may be key. If we don't shift our view of food a bit, often we just keep ourselves stuck in a bad cycle. Hope you do chat with someone if you are struggling with some disordered patterns of eatings and negative mindsets!
@@redefiningstrengthOC I don’t have Anton to talk about this my current weight I 49 I wanna take it to 46 please help me with this I want smthg sustainable even if it takes time and how to workout please help me this I have very big sweet tooth but once I start I diet I stick to it
Just love those doggies , especially at the end, lazy, cute buggers. If i do the activities my dogs do, i will surely gain weight because they are sleeping in an AC room most of the time instead of being in the garden playing and be active dogs , i got 6 lazy dogs 😂😂😂. Maybe i should make them watch this video instead 😂😂
Small changes add up! Starting with tracking what you're currently doing is key! Here are some tips I like to use to help people get started - redefiningstrength.com/the-beginners-guide-to-macros?sl=yc
I love love love dessert and have recently stopped putting blueberries and coconut yoghurt in my morning oatmeal and now have a bowl of them as my after dinner treat instead. This simple swap has stopped all my ice cream cravings with no extra calories. Delicious and healthy. Commenting for the algorithm 😊
Love that you found the tweak that helped you create balance! So key we really assess what makes us feel best but also not deprived!
I am learning that eating really clean is a lot more manageable than working out endlessly.
Finding our balance to create changes is key. And we definitely can't out exercise our diet!
Without cookies I feel lost
So true
So much of what we need to do when we make changes is our attitude towards the change. I always had an issue with tracking - I felt like it was a punishment to track my food intake. I 'knew' that I was eating reasonably and I didn't want anyone - least of all myself - to tell me otherwise. When I changed my attitude towards tracking & started viewing it as information, it was much easier to see where small changes could offer results. What I do with the information is key. I don't track all the time - just when I feel like things aren't going the way they should - I give myself a week or two to track & observe without trying to change anything - so I can show myself where things need to change. It isn't always the way I eat. Sometimes I'm not hydrating enough, more often I'm not sleeping enough or not sleeping consistently. Especially for women going through menopause - sleep & hydration are key. For me, they are the best ways to combat the physical stresses of hormonal change & everyday life.
Well said...it is our mindsets and attitudes that definitely need to change. And part of what I do in coaching with clients is really dive into even WHY we hold these beliefs so we can see how they hold us back. Often we think tracking is restrictive because of how we've used it in the past, over seeing it for the tool it is to give us a way to make accurate changes. What gets measured, gets managed. And during menopause, sleep, hydration, and a focus on protein and strength work go a long way. Not to mention we can see fat being stored in new places and even new food intolerances pop up. Tracking can help us adjust. And all of this can help us really meet our body where it is at as our needs and goals change.
Your into reminds me of myself. My old famous phrase was “I exercise so I can eat.” Now I’m approaching my 5th decade and it’s not as easy to lose what I gain I need to reframe my thinking.
Many of us have had that mindset. But for truly lasting results and feeling and moving our best, we need to focus on that nutrition supporting and enhancing our training instead of seeing our training as a way to out do our diet!
At 55 years old I am still learning. Thank you for the good information
I hope we all are always learning! Helps us continue to grow and feel and move our best!
I agree, I’ve lost 35lbs through diet changes and light exercise, exercise alone does nothing.
Nutrition really is key! And by even focusing more on building muscle and functional strength and stability in our workouts, we help ourselves look, feel and move our best till our final day on this planet!
Excellent reminders.
Especially to design meals around protein.
Also that nothing is set in stone-what we eat is always evolving and adjusting according to goals/needs.
YES! Love how you highlighted those key points. So glad the video helped!
Exactly! Carbs is my weakness and a recent visit to the Dr has me scaling back my daily bread/rice and starchy food intake to a small portion once a day. If I do work out, I have a normal size portion but no more but if I haven't been able to even do a short walk then I scale back the carbs and really increase the protein. The change up in my eating has motivated me to overhaul my food plan and finally starting my heathly eating FOR REAL, NO BACKSIES 😄, here's to a better me
Love that you're finding little tweaks and adjustments right for you. Small changes add up!
I have been doing heavy weight training for around 2 years now. My current cut isn't going as smoothly as the last one. I'm over the moon to find your channel. You have the best nutritional channel I have found. Thank you so much for all you do :)
Thank you! So glad it helps! Just remember your body is in a new spot from previous cuts, not only because of the training you've been doing but because of even what you did to cut in the past. You may find you actually need to eat more with building muscle or use different ratios!
I thought I was eating really well, single ingredients, nuts, dairy (lots!), avocado, fruit, home made sauerkraut, everything from scratch. Six weeks ago I started tracking macros, and realised I was only getting half the recommended protein for my weight and worked on including more and reducing the fat, albeit ‘good fats’. I’m stunned by the changes to my energy levels and just how great I feel, after years of diet tweaking to try and feel better! More protein - and tracking to educate myself - has been the answer for me, all great advice here, thank you :)
Aw yay! I'm so glad you started tracking! You took that quality nutrition you already had to tweak the portions to really see results. What gets measured gets managed so we can feel our best!
TRUE DAT!!! There are times I also don't crave dessert....knowing that I can have it at another day. Protein keeps my hunger at bay and it has helped me maintain my muscle mass for over 4 decades. And lastly, like you have always preached. Adjust macros, and adjust your training. Thank you for reiterating with clarity. ALWAYS LOVE SEEING THE TWO BEAUTIFUL BABIES
Kiwi and Sushi say hi! And yes! All about realizing you can make tweaks and adjust as your body, needs, goals and lifestyle change!
I wish someone had told me this so clear and straight to the point 10, heck, even 20 years ago. But nope. I struggled with chrash diets and brutal workout regimes that I could never stick to. Since July I'm in a personal coaching programme that preaches basically exactly this. Clean eating is key, of course you need excercise but it also needs to be suited to what you are trying to do. I DID want to lose around 10kg of body weight while also gaining muscle - they put me on a programme for it and it works an absolute charm. So anyone, watch this video and also LISTEN!!!
YES! Creating that lifestyle balance right for us and being willing to adjust and evolve it over time is key. We can't out exercise or out diet time and too often trying to do MORE in the immediate backfires. So glad you've found something sustainable and are adjusting your diet and workouts to work together!
I was definitely was one to try and out train my diet. First by overtraining and underrating and then by overeating when I couldn’t maintain that lifestyle. This eventually lead to a lot of fat gain. So glad I found your channel Cori!
Thank you Nathan! Love seeing how you've constantly sought to learn and grow and adjust to rock those results!
@@redefiningstrengthOC Thanks Cori!
Good morning, and a million thanks for all of the important information that's often left out of these types of videos. I always take away something so valuable to add to my life's longevity journey. I appreciate your truth and the laughs as well!!!! Keep it coming🤩😁💕💯
Thank you! I'm so glad the videos help (and entertain!).
Thanks Cori. You spoke of not cutting cals to low. My old pt said to never go below 1500 for weight loss. Leaves you no where to go.
Now im 60. 5'6. Calculator says to lose weight 1250 cals a day.
I dont find it hard as i get high density, low cal foods. I aim for 100g of protein a day. Its hard to fit more protein in these cals though.
What i find frustrating though is if i have a piece of rump steak the scales next day go through the roof even though i have managed to stay within my cals. Trying then to get that extra weight down again can take a week. I dont understand this at all. I can only eat so much chicken lol Would love to know the science behind way that may happen.
Everything i eat that goes in my mouth is weighed and goes into my FP. Only processed food i eat is my chobani yoghurt once a day. 2 slices of wholemeal bread for my sandwich at lunch. Other than that everything is fresh food.
Ok sooo 1500...for who? Too low is 100% relative. Often 100-200 calories off YOUR maintenance is a great deficit to create for body recomp. And the scale WILL fluctuate daily. Are you hitting the same carbs and fat on days you have the steak and attributing it to the steak when it is a change in macros? And did your inches change or just the scale? Was it a hard workout the same day? The scale doesn't show body recomp, just our weight that day which could be impacted by inflammation from workouts, time of day we ate our last meal, our hydration, even changes in carbs. Soooo I would assess those other things and step off the scale or at least not use the scale only if you want to see real body recomp. And also assess, is 1250 too low based on your activity level and goals or previous calorie intake. But also see, how much your carbs and fat intake vary and are all over the place as that may have a huge impact on those fluctuations on the scale too - redefiningstrength.com/fhp-s2e5-why-does-the-scale-fluctuates-daily?sl=yc
@@redefiningstrengthOC Thanks so much for your indepth reply Cori. All things to consider. I will go back and analyse my macros between the different days. Not working out so not that and eat around the same time each day within half our. Thanks for reminding me scales dont tell you the full picture. Ie do my clothes fit better. I know better. Im just driven by the weight my doctor wants me at by Christmas as im pre diabetic.
Amen!! You are right Cori. Thank you for these videos. ❤😂😊❤
Glad they help!
Such good advice! Also your nails polish SLAPS
hehe thank you! On both counts!
HEY! Dont be hatin' on baby arugula! 😂 I was blown away at how little protein I was eating when I first joined Redefining Strength. It made sense why I was snacking or feeling hangry by 2PM. (Also showed why I was a "fluffy fit" in 2019. Now I know better.) Over the past few months, Ive realized bleu cheese dressing is a nonnegotiable when Im at my favorite hole in the wall restaurant. (MAJOR AHA moment.) As far as the term "lifestyle", I use it differently. Knowing life ebbs and flows, changes, etc, I see workouts/macros/life as a lifestyle for me versus sitting on the couch and watching my fingernails grow. Now on to Ryan... DUDE! The song you wrote is catchy and easy to dance to! (American Bandstand reference.) Team 1% back on track with macros, workouts, kissing my biceps and killer body recomp! WHOOP!
You're amazing B! And I'm not much of a salad eater personally BUT baby arugula isn't that bad...But it does make for a dramatic video ;-P I love how you've assessed your balance and focus on fueling to feel your best! You're awesome! And Ryan says thanks!
Hi, Any suggestions for a vegetarian to increase proteins in my meals? Thank you!
Yes! Here's a video to help - ruclips.net/user/shortsuI8Yxz3UNKY
Yes you should drop the Mike! The first good explanation to loosing weight. You must be from the Midwest with such sensibility.
BHAHAHAHHAHAHHA Thank you!
00:14 3:05 5:30 🤣🤣🤣🤣🤣 Cori! This is true wisdom but also -- you are so hilarious!
hehe well glad it helped and thank you!
Thank you!
You can out exercise your diet. After maternity leave I went back to work and after 3 months lost lots of weight as walking so much to and from work and walking tonnes at work. I was eating a lot more too.
I actually mention exactly why this happens and can work "short term." But your diet was probably more dialed in, especially if you were breastfeeding, than you think while adding in the activity on top of it :-) And you haven't just tried to keep adding in more and more exercise to balance things out. Glad you're feeling your best!
@@redefiningstrengthOCYes. Breastfeeding allowed me to eat whatever I wanted and I was never thinner.
Very insightful info. How do you recommend tracking macros?
I have clients that track in different ways, but I personally use the free version of myfitnesspal with setting my own ratios. Here's a beginner's guide: redefiningstrength.com/the-beginners-guide-to-macros?sl=yc
You nailed it ❣️
Glad the video helps!
That is so true!!! Thank you!
Glad it helps!
Hey Corrie--thoughts on how to up our protein 1) on a budget (supplements and powders are expensive) and 2) being mindful of overeating in order to obtain the requisite number of protein calories and 3) being mindful of not wanting to be 'musical' (if you know what I mean...ha ha). Thanks! Excellent info as always.
hehe musical meaning BURN IT OFF?! Going to be stuck in your head a bit huh? haha Sooooo on the other points, I'm linking to a podcast below I think will help with budget options. I don't honestly really use powders or supplements very often. I like them in a pinch but canned tuna, frozen chicken breast bought in bulk, ground turkey, meals prepped and frozen for later...So many little tweaks and hacks. And with being more mindful...I think it starts with accountability and a clear picture of what we're doing an the impact it has. What gets measured gets managed. I think tracking is eye opening even if we don't start changing anything but just LOG. We can see how many calories and the macros we are eating to then see how we FEEL with everything to adjust. This can help you learn what you need and be more mindful of stress eating or empty snacking or snacking out of habit...But I think that tracking to start is so key for that honest assessment! And then focusing on the WHY behind the habits. When we understand why we are doing something, we often value it more. And by setting an end date to TEST a system or habit, we can help ourselves embrace not just doing more. But also...accountability...whether coaching, a community or having a program you are going to follow to a T, can help us trust in a system to stick to it and not try to out exercise it or even restrict further. Sorry for the brain vomit...hope it helps! Podcast I mentioned: redefiningstrength.com/fhp-628-the-cost-of-health?sl=yc
@@redefiningstrengthOC yes!! I guess I was hoping for tips that were more plant based...trying to not eat my fellow sentient beings!!
I love your videos and thanks for the laughs. ❤😂
Glad they help!
Question: Ever since I started strength trainings and doing workouts, I've gotten these random bursts of "I need to do a workout now!"-itis. Is this normal or is it my body's way of holding me more accountable to be consistent. My workout days are Mon, Wed, and Fridays however I still get it in me to workout on the weekends as well. What I do I love doing and have found my focus moving more towards the new things my body can do after I try. So it's not so much about burning calories anymore or losing fat. It's become more of new accomplishments and overcoming hurdles. I'm not sure if I'm making sense but my question really is, is this normal? Because I don't want to start doing random workouts while on the go or at my desk at work.
I always like to have clients have a schedule and plan, so if you do wan't to train more frequently than 3 times a week, create a schedule that addresses it. But our body was meant to move! :-) Glad you're enjoying your training!
@@redefiningstrengthOCThank you so much. I'm so that!😊
I really love your videos and podcast!😊😊😊
Thank you so much! I hope they both help!
Do you do intermittent fasting? How many meals you eat per day?
I have fasted in the past but now don't consistently and it depends on my goals at the time. For clients, I don't promote one meal timing but work based on what they and their schedules need. So some have 6 meals some have 2. Just depends on meal prep, schedule and goals among other factors. Key we find what makes changes sustainable for us and know the cost and benefits. Here's more on fasting - redefiningstrength.com/intermittent-fasting-yay-or-nay?sl=yc
I love your videos. They’re very informative and funny 😅 I’d love to know why the smaller a person is, the less calories they should be eating daily whereas a larger person can eat more calories a day? Also, and I don’t want to sound stupid, lol, but when I hear someone say ‘burn off more calories than you consume’ I’m thinking how can I do that when I might consume 1300 cals but only burn 300 from a workout lol? 💪🏻💜
The body burns approximately 1500 cal/day just to keep itself alive. This number varies according to size of the body, you can find your number online. That's my number. So, if I eat 1500 cal/day and, by exercising, "burn" 400 of those calories, after 9 days, I will have lost 1 pound (3500 cal). This is because the body still needs the 1500 calories regardless of what I do so it takes from my fat stores to replace the 400 calories that I used for exercising. That's how it was explained to me. I could also do no exercise at all and still lose weight just by eating less than 1500 calories/day. The body would take from my fat storage to make up the difference. If I eat more than 1500 calories/day and do no exercise/minimal activity, I will gain one pound every time I total 3500 extra calories consumed. The body will store the extra calories in case of emergency similar to what we do when we buy extra food or can/preserve food to have on hand in case of emergency.
Thank you! So each of us has unique metabolic rates that can adjust and adapt over time based on how we've even dieted in the past and the training and activity level we do. And when someone says you need a calorie deficit to lose weight, that means you would simply be eating a little less than you expended in that day. I try to avoid adjusting calories specifically based on an amount burned on a tracking device as those are extremely inaccurate. Not to mention MACROS have a huge impact on the calories we need and how they impact our overall bodily function. If you're just starting out, I'd track what you're doing to maintain your weight then seek to only subtract 100-200 calories off of your maintenance over even using an online calculator as that is creating a small deficit based on what YOU need.
@gloriagreen1123 you did a good job explaining this 👍. Well put.
@@dorzhowe1305
Thank you.
?? How can I figure what macro targets are right for me? I'm 48, perimenopause, 5'4", 118lbs, very ... very ... small frame. Because of my frame size, I think 115lbs-118lbs is right for me ... unless I'm muscular, then obviously more weight is fine.
I'm currently trying to build strength. I'm doing 30m of a bit intense rebounding 3 days a week, 10m HIIT rebounding and a 15m dumbbell (total body) routine 3 other days each week, plus random 3 mile walks a few times a week and a difficult trail a few times a month.
Great video!! I'm still trying to learn what diet is best for me, but I do feel good as long as I eat very little for dinner. 😊
Thank you! ❤
So I recommend you first track what you're currently doing. And if you want to build muscle, you can't fear the scale going up (which I know you mentioned being ok with!). Here’s a beginner's guide, but tracking to see where you are right now is best to then make small changes off of that. Also, to build more muscle, you will need to focus on progression in your strength work over cardio: redefiningstrength.com/the-beginners-guide-to-macros?sl=yc
@@redefiningstrengthOC I read your comment when you replied, but I have not responded yet. :)
Thank you. I did scale back on my cardio and upped my strength training efforts. I found a few different "how many calories should I be eating in a day" videos, compared them all, and did something in the middle ... and then I watched several of your videos about macro splits and found what I think is a workable routine for me. Thanks again!
Am I the only one that has that opening song stuck in their head now?😂
Nope. It was so cute. I love here intros. 😄
Thank you!
No haha I blamed Ryan for singing that one all day!
Why do we only show products that come from animals when we mention protein? There are other proteins that even if we switched out 10% would make a huge difference to the planet. You lose a certain audience when show only one source of protein. Maybe you don't care, but that number is getting bigger and you may want to adjust soon. ❤
I often include plant-based protein sources. Here's a video with no meat to help you increase your protein :-) ruclips.net/user/shortsuI8Yxz3UNKY
Great intro!!
Thank you Minberry!
morning Cori. Thanks for this any videos on DOMS and helping these be less intense ❤ you made me laugh eating the bowl of rocket 😂
hehe glad it made you laugh! So not specifically on DOMS but this podcast on soreness may interest you! redefiningstrength.com/fhp-s2e1-the-fitness-hacks-podcast-do-you-need-to-be-sore-for-results-no-pain-no-gain?sl=yc
Calculating how many protein and calories I need to take in do you have any guide suggestions?
So I like to get clients tracking their CURRENT diet as much as possible as that is often eye opening and allows for small changes that pay off. While an ideal calculation is great, big shifts often create big push back from our body and mind. So the more we can take what we're currently doing to adjust, the better. Here's a great beginner's guide to macros I also hope helps - redefiningstrength.com/the-beginners-guide-to-macros?sl=yc
This is truth!
:-)
Hi. Hope you can give us a video on how to lose arm fat and tighten sagging triceps. my triceps sag so bad and i want to get rid of that and tighten the muscle.
Soooo something you don't want to hear BUT the truth...you can't spot reduce fat from an area. Diet and staying consistent past the point you want to quit to lose off of areas that are the last to go is key. But also, no harm in working those muscles more in the process so here's one of my favorite tricep moves - redefiningstrength.com/the-best-bodyweight-tricep-exercise-no-equipment?sl=yc
@@redefiningstrengthOC thank you so much.
I love your content, but I want to know where I can score the uber-cute unicorn T-shirt. It's giving me life! Lol, Thank you💪🏾
Thanks! The unicorn-llama in this is from TeeTurtle!
@@redefiningstrengthOC Thank you!
Thank you
Omg. That damn song is stuck
On my head. Way was it such a banger 😎😎😎
😂
I also need a eating plan. Exercise but struggle to loose weight
Adjusting our diet is key! Here’s a beginner's guide to macros to help: redefiningstrength.com/the-beginners-guide-to-macros?sl=yc
❤ You🌻🌻🌻 What’s A “Good Protein Source” If You Are Vegan?
Here's a video with tips to help - ruclips.net/user/shortsuI8Yxz3UNKY
Adjusting just a little bit
Sorry not sure what you mean?
i have a question if i may. I'm a mail carrier that walks 20k+ steps daily and delivers all them amazon pkgs. mostly town homes that i deliver so my heart rate isn't high. I am unsure of which activity level to put for activity level in food apps. i put light activity. I am 50 lbs over weight and looking to lose lbs. i eat @ 1500 calories a day and mostly a paleo style eating with macros 45%p 35%c 20%f and haven't seen results in months. i am wondering if i am maybe under eating? my fitbit tells me I'm burning 3k calories but i find that very hard to believe. no other exercise. any suggestions would be appreciated.
I cycle macros with clients every 2-3 weeks so a macro change may be needed for you. But if you've been in a deficit for a long time, trying to lose weight, a diet break may be key!
@@redefiningstrengthOC
Thank you so much for the response. You are amazing!
Out of curiosity, what’s your weight on the thumbnail pictures?
I think there is like about a 5lbs change between these two but a HUGE shift in recomp. There is 10 years between them.
@@redefiningstrengthOC awesome job!
Why as soon as I start exercise, I gain weight right after 24 hours? Like I gained weight 2 pounds .
Muscle tissue damage potentially and the processes of repair could be it or even your hydration and carb consumption.
I was in calorie deficit was eating 1500kcals and lost 2kgs with strength training but as soon as I started have sugar and didn’t have proper calorie measure for 3-4 days my weight went up I really wanna know what to do coz I did 75 days hard challenge and lost 2 I have tried everything I fear gaining weight and have ED am trying to heal so please help me out I want to go from 49kgs to 46 please help me out with this I have proper protien intake also but still facing problems
So when in a deficit and low carb, you're depleted. By adding back in carbs you will see an increase as your muscles store glycogen and water. This isn't fat being gained. And you can't stay in a deficit forever or you will actually see your progress go backward anyway as your body adapts to the calorie intake. You may need to cycle macros but it sounds like first working on loving food and finding your balance and changing mindsets may be key. If we don't shift our view of food a bit, often we just keep ourselves stuck in a bad cycle. Hope you do chat with someone if you are struggling with some disordered patterns of eatings and negative mindsets!
@@redefiningstrengthOC I don’t have Anton to talk about this my current weight I 49 I wanna take it to 46 please help me with this I want smthg sustainable even if it takes time and how to workout please help me this I have very big sweet tooth but once I start I diet I stick to it
You look well here. ❤
Just love those doggies , especially at the end, lazy, cute buggers. If i do the activities my dogs do, i will surely gain weight because they are sleeping in an AC room most of the time instead of being in the garden playing and be active dogs , i got 6 lazy dogs 😂😂😂. Maybe i should make them watch this video instead 😂😂
hehe Kiwi and Sushi say thanks! They definitely keep me active with their walks!
Okay I didn't like hearing the start of this video but as it got further I realised it wasn't going to be so bad
Hope the information helped!
Your arms are fire!
Thank you!
Good morning
amazing
Why do you have to have a 6 pack to be healthy?
You don't. No one said you did. I like my level of leanness and I just want to help clients feel, look and move their best too.
😮 you are listing all the wrong things I’ve done over the last 2 years resulting recomp in the WRONG direction😩 will send email🤞
Here to help whenever you need!
Need help being consistent eating clean
Small changes add up! Starting with tracking what you're currently doing is key! Here are some tips I like to use to help people get started - redefiningstrength.com/the-beginners-guide-to-macros?sl=yc
I don't like sweet food,my cravings are fried chicken and spicy food and ketchup😂
Definitely some good savory options there!
Wow even changed her hair color
I have had some hair color fun over the years :-)
❤