Perfect timing … This is ME dialing ☎️ in on my nutrition!! tracking, tweaking, a foodie eating non-sexy foods, prioritizing protein … thank you for your continued education!!
Using a food planner app has made the biggest change with my nutrition and macros for me. Before, trying many times to track without meal planning caused me more harm than good. Planning was the exhausting thing for me, so having something else automatically do it feels like ordering from a restaurant menu, but with even less decision making. And now measuring my food doesn't feel triggering (though that took some work over a period of time before now, too). Instead of "counting calories", I'm simply measuring for a recipe.
Love that you've worked to shift your perspective and see the value in tools. Often they can be associated with past experiences and emotions often involving restriction. But it is just data and while tracking in one form isn't right for everyone, the more we recognize that what gets measured gets managed the more we can help ourselves find our balance!
It's all about tracking for me which I've been avoiding, because when I do track my dietary discipline just falls into place. Thanks Cori for delivering messages I don't want to hear and for reminding me why yours is possibly the most effective and useful health & fitness channel on RUclips.
Out of all the ladies I follow re fitness and muscle building I think you are my favourite, you are so realistic in your views and keeping it real keeps it long term!
Ok, ok! I give! I used to track macros religiously but lost my mojo during the pandemic. It’s hard to get back in the habit but I’m going to, starting today. Thank you for repeating the message 😊
I love starting by just logging what I'm currently doing without changes. Then even going through this list to make one change based on what I see in that current log! You've got this!
Great tips! I really needed this. I have been struggeling a lot with my diet recently, and the swap out and add is such a great psychological trick that enables me to be consistent.
hehe yup! Sometimes we don't like the habit itself but we value it for the outcome. Just like I want to smash that darn alarm clock every time it goes off.
I was blessed to have lost 30lbs last year simply by eating less (creating a sustainable daily caloric deficit) I am Jacked at 61 years old because I also kept lifting heavy in the gym 5X's a week and walking most days. I 'm not tracking and getting excellent results. Still leaning out too..
Love that you've found what worked for you! So many ways to make changes but for me - what gets measured gets managed. Seeing what we're doing can help us make small changes that meet us where we are at. Sounds like you had great intuition as to how to do that. FABULOUS!
In the previous year I was able to lose about 5kg by exercising like crazy and also eating like crazy. I was basically overcompensating for having a terrible diet. It definitely worked in terms of weight loss, but it took a lot of time and it was basically a second job to me. I was able to eat upwards of 3k calories a day (as a 5'3 woman) while slowly losing weight because of the intensity of my cardio regime. I realized that as soon as something in life comes up where exercise isn't as readily available (like visiting family for the holidays where I have no exercise equipment) my whole plan breaks down and with my eating habits all over the place, staying in shape is nearly impossible. Hence why I gained about 3kg during the holidays... I've finally accepted the fact that diet truly is most of what staying in shape is about. It's a tough pill to swallow but it's true. Exercising off a bad diet is only sustainable in the short term in my experience.
Great Video, Thanks for your nutrition tips and insight. This week I've been eating salads with tuna and eggs for lunch and dinner, and not dressing aside from virgin olive oil. My weakness as a sweet tooth is consumption sugar and chocolate. I bake a lot so its difficult to not eat all the slices and brownies I bake. Thats something to work on though. :D
I think it's recognizing you will only be able to estimate but PLANNING for that in that you know you may be a bit off so striking the balance in the other meals. On a trip I try to find places I know or pre-plan meal ideas based on the types of restaurants and then plan my snacks around it to help me stay on track. But it's about controlling what you can control while using the other for consistency. I may also move to a protein minimum and cap over trying to hit all three macros. And depending on the vacation, I may even NOT track...so also depends on the trip. Or a I may log it without any real judgement. All about BALANCE over time :-)
Amazing physique in the after or current picture. How long did the transformation take? My wife is just beginning. Her goal is to drop some weight and get really toned up. I will share this video with her
Cori says Drink More Water, you get up and fix yourself another water! Thanks for the '7 Things That Actually Work'. I know they work via RS program. Team 1% switching out restaurant bleu cheese dressing & bringing my own. (Thanks to Unicorn Wrangler, Lynne C, for consistently suggesting it until I did. Yep! Gonna be THAT person! HA!
Thanks Cori. I find tracking helps me keep on track and motivated. I track both my food and weight. I dont really measure. I use my clothes as a guide. Dont always hit my protein, but try my best. Sometimes its a case i just cant fit that tub of yoghurt into my cals to hit my protein goal. Suck it up buttercup lol
Small changes add up! And that consistency over time is key. There is also not just one way to track or to measure...clothing is a great "measurement" to see recomp!
I'm certainly going thru a funk after 8+ years on a vegetarian life. For the past three months, i had to incorporate protein. I feel confused. 😂 I'm not really loving it.
There are so many amazing vegetarian protein sources and ways to make changes. And when I'm in a funk, I look for new recipes, new cooking tools...something that feels experimental, new and fun to help me make even one of these changes better! I even like a weekly habit focus of eating the rainbow to improve fiber!
@@redefiningstrengthOC I was also vegetarian for a long time but I left that lifestyle because I was not getting enough nutrients and my iron was really low.
Have you assessed what ELSE changes when you increase protein? I've found it's usually hydration hasn't adjusted to match the changes in macros OR other things have shifted like quality of food or even a lack of fiber because of the shift in macros. Taking a look at those things is key as often we deem a cause and effect relationship when there isn't :-) Also look at the rate at which you're increasing protein and by how much. High protein isn't just one number and smaller changes to allow your body to adjust as it doesn't like change may be key.
I use the free MyFitnessPal. And complicated or time consuming...well learning is often hard to start but the more we are open to it and break things down, the more we can meet ourselves where we are at. But there is always that curve to start. And we get good at what we consistently do. I find the more I steer into learning extra and prepping extra to start, the faster it gets easier and less complicated and time consuming. But pre-planning out recipes and even using the URL to build out recipes and pull in from sites saves time. Now logging takes me minutes because I have my most common foods and everything saved. Maybe to start you even just take pictures of your food or write it out on a paper to hold yourself accountable and lower the mental resistance against tracking :-)
@@redefiningstrengthOC Me too! MyFitnessPal. Benn tracking for 10 years. It really helps to get into that habit so you're aware of the shocking amounts of thigs that pass through your lips. I only don't do it on vacation but still maintain my healthy intake.
This is really disappointing to see you have not changed your diet to Kino or carnivore. You don’t need to track these. You don’t need to eat any carbohydrates no vegetables. They are trying to kill you. I have been on the carnivore diet for over three months now and the changes are amazingand you don’t have to work out so hard. The human diet comes to you naturally like it used to in the past.
Hey I love clients finding what works for them and one size doesn't fit all. But I don't hop on the latest trend. I watch research and evolve based on my body, needs and goals. I've been evolving this way for over a decade. I'd love to hear about your evolution over the next decade too :-)
![Blox Fruits Dragon Rework Update [Full Stream]](http://i.ytimg.com/vi/EqDAp8udhm0/mqdefault.jpg)
Perfect timing … This is ME dialing ☎️ in on my nutrition!! tracking, tweaking, a foodie eating non-sexy foods, prioritizing protein … thank you for your continued education!!
Glad the tips help! You've got this!!
Using a food planner app has made the biggest change with my nutrition and macros for me. Before, trying many times to track without meal planning caused me more harm than good. Planning was the exhausting thing for me, so having something else automatically do it feels like ordering from a restaurant menu, but with even less decision making. And now measuring my food doesn't feel triggering (though that took some work over a period of time before now, too). Instead of "counting calories", I'm simply measuring for a recipe.
Love that you've worked to shift your perspective and see the value in tools. Often they can be associated with past experiences and emotions often involving restriction. But it is just data and while tracking in one form isn't right for everyone, the more we recognize that what gets measured gets managed the more we can help ourselves find our balance!
It's all about tracking for me which I've been avoiding, because when I do track my dietary discipline just falls into place. Thanks Cori for delivering messages I don't want to hear and for reminding me why yours is possibly the most effective and useful health & fitness channel on RUclips.
YES! It's not the most fun of habits but it is a downside to the upside of seeing the progress we want and we can value it for that!
Out of all the ladies I follow re fitness and muscle building I think you are my favourite, you are so realistic in your views and keeping it real keeps it long term!
Ok, ok! I give! I used to track macros religiously but lost my mojo during the pandemic. It’s hard to get back in the habit but I’m going to, starting today. Thank you for repeating the message 😊
I love starting by just logging what I'm currently doing without changes. Then even going through this list to make one change based on what I see in that current log! You've got this!
Same!
Great tips! I really needed this. I have been struggeling a lot with my diet recently, and the swap out and add is such a great psychological trick that enables me to be consistent.
I think this is my favorite video of yours yet! I needed to hear this!!!❤
Thank you! I'm so glad it helped!
I HATE tracking… however it works every damn time so I do it lol
hehe yup! Sometimes we don't like the habit itself but we value it for the outcome. Just like I want to smash that darn alarm clock every time it goes off.
These tips are so great and easy to implement ❤ thank you
Tracking can be annoying but definitely helps!
I always am amazed at how you encourage me! Thank you!
Glad the videos help! :-)
Very good plan. What is a good way to track diet?
Thank you for posting your before pics it helps me know change is possible 😊
amazing reminders and review of the basics, and all in 11 minutes!
Perfect advice! Thank you!!!
Glad it helps!
Thank you very much Cori
I was blessed to have lost 30lbs last year simply by eating less (creating a sustainable daily caloric deficit)
I am Jacked at 61 years old because I also kept lifting heavy in the gym 5X's a week and walking most days. I 'm not tracking and getting excellent results. Still leaning out too..
Thanks for sharing that you are an outlier.
Love that you've found what worked for you! So many ways to make changes but for me - what gets measured gets managed. Seeing what we're doing can help us make small changes that meet us where we are at. Sounds like you had great intuition as to how to do that. FABULOUS!
In the previous year I was able to lose about 5kg by exercising like crazy and also eating like crazy. I was basically overcompensating for having a terrible diet. It definitely worked in terms of weight loss, but it took a lot of time and it was basically a second job to me. I was able to eat upwards of 3k calories a day (as a 5'3 woman) while slowly losing weight because of the intensity of my cardio regime. I realized that as soon as something in life comes up where exercise isn't as readily available (like visiting family for the holidays where I have no exercise equipment) my whole plan breaks down and with my eating habits all over the place, staying in shape is nearly impossible. Hence why I gained about 3kg during the holidays...
I've finally accepted the fact that diet truly is most of what staying in shape is about. It's a tough pill to swallow but it's true. Exercising off a bad diet is only sustainable in the short term in my experience.
Thanks again, Cori!
Your arms are looking even BETTER!!!❤❤
Thanks!
Great video!
Thank you for telling the truth👍🏾
Always :-)
Great Video, Thanks for your nutrition tips and insight.
This week I've been eating salads with tuna and eggs for lunch and dinner, and not dressing aside from virgin olive oil.
My weakness as a sweet tooth is consumption sugar and chocolate. I bake a lot so its difficult to not eat all the slices and brownies I bake. Thats something to work on though. :D
I love dessert. So I plan that in first. Helps me keep a balance and work backward around it! :-)
I find I am good at tracking while at home however when I’m at a friends house, eating out or on a trip tracking becomes a struggle. Any tips?
I think it's recognizing you will only be able to estimate but PLANNING for that in that you know you may be a bit off so striking the balance in the other meals. On a trip I try to find places I know or pre-plan meal ideas based on the types of restaurants and then plan my snacks around it to help me stay on track. But it's about controlling what you can control while using the other for consistency. I may also move to a protein minimum and cap over trying to hit all three macros. And depending on the vacation, I may even NOT track...so also depends on the trip. Or a I may log it without any real judgement. All about BALANCE over time :-)
Drinking less water ,a lesson I learned painfully - poorly timed leg cramps during workout.
That electrolyte balance is key!
So many accessible tips. I need to do better on number 2 and number 4. FYI, the TJ's oatmeal shown at 3:10 is discontinued! Tragic! It was amazing.
I guess ours has an expired or last little supply cause I just bought that?! OH NOOOOOO!
@@redefiningstrengthOC I was so worried I had a TJ's crewmember look it up on their computer to confirm. Sadness! Buy extra bags while you can.
This is all so true!
Amazing physique in the after or current picture. How long did the transformation take?
My wife is just beginning. Her goal is to drop some weight and get really toned up. I will share this video with her
Chicken and broccoli is actually very sexy to me😂 Hope you are doing well Cori! Thanks for another great video!
😂
🎉🎉 Helpful 🎉thank you.
So glad it helps!
What’s the best tracking app?
Cori says Drink More Water, you get up and fix yourself another water! Thanks for the '7 Things That Actually Work'. I know they work via RS program. Team 1% switching out restaurant bleu cheese dressing & bringing my own. (Thanks to Unicorn Wrangler, Lynne C, for consistently suggesting it until I did. Yep! Gonna be THAT person! HA!
hehe YAAASSS! Team 1%!
Thanks Cori. I find tracking helps me keep on track and motivated. I track both my food and weight.
I dont really measure. I use my clothes as a guide. Dont always hit my protein, but try my best. Sometimes its a case i just cant fit that tub of yoghurt into my cals to hit my protein goal.
Suck it up buttercup lol
Small changes add up! And that consistency over time is key. There is also not just one way to track or to measure...clothing is a great "measurement" to see recomp!
For tip #2, do you mean for 3 meals per week or day?
She said to 3 of your meals 😊 it’s at around 3:30 min on the vid
@Trainerlife8805 got that, but is it all 3 daily meals or 3 per week?
You’re adding 30g extra per day.
It's trying to add that to 3 of the meals in a DAY :-)
I'm certainly going thru a funk after 8+ years on a vegetarian life. For the past three months, i had to incorporate protein. I feel confused. 😂 I'm not really loving it.
There are so many amazing vegetarian protein sources and ways to make changes. And when I'm in a funk, I look for new recipes, new cooking tools...something that feels experimental, new and fun to help me make even one of these changes better! I even like a weekly habit focus of eating the rainbow to improve fiber!
@@redefiningstrengthOC I was also vegetarian for a long time but I left that lifestyle because I was not getting enough nutrients and my iron was really low.
1. I hate chicken and turkey.
2. Heavy protein makes my gut hurt so bad! And slows my digestion to nothing. What do I do?
Have you assessed what ELSE changes when you increase protein? I've found it's usually hydration hasn't adjusted to match the changes in macros OR other things have shifted like quality of food or even a lack of fiber because of the shift in macros. Taking a look at those things is key as often we deem a cause and effect relationship when there isn't :-) Also look at the rate at which you're increasing protein and by how much. High protein isn't just one number and smaller changes to allow your body to adjust as it doesn't like change may be key.
Always hitting us with the facts! Great video! ( please give your super cute dogs a cuddle from me 🥰)
hehe thanks! And Kiwi and Sushi say hi!
The only restriction for me to a good diet is money.
So much we can get in bulk frozen and even canned to save on amazing healthy foods!
Are there any tracking apps that don't charge a monthly fee and are not complicated or too time consuming?
I use the free MyFitnessPal. And complicated or time consuming...well learning is often hard to start but the more we are open to it and break things down, the more we can meet ourselves where we are at. But there is always that curve to start. And we get good at what we consistently do. I find the more I steer into learning extra and prepping extra to start, the faster it gets easier and less complicated and time consuming. But pre-planning out recipes and even using the URL to build out recipes and pull in from sites saves time. Now logging takes me minutes because I have my most common foods and everything saved. Maybe to start you even just take pictures of your food or write it out on a paper to hold yourself accountable and lower the mental resistance against tracking :-)
@@redefiningstrengthOC Me too! MyFitnessPal. Benn tracking for 10 years. It really helps to get into that habit so you're aware of the shocking amounts of thigs that pass through your lips. I only don't do it on vacation but still maintain my healthy intake.
Love nutritionix
@ Thank you for the thorough response.
Καλησπέρα θα σας παρακαλούσα αν ήταν δυνατόν το κανάλι σας να έχει και μετάφραση στους υπότιτλους στα ελληνικά ευχαριστώ
Sorry I unfortunately only speak English...but maybe we will be able to at some point!
This is really disappointing to see you have not changed your diet to Kino or carnivore. You don’t need to track these. You don’t need to eat any carbohydrates no vegetables. They are trying to kill you. I have been on the carnivore diet for over three months now and the changes are amazingand you don’t have to work out so hard. The human diet comes to you naturally like it used to in the past.
How about you let her do what she wants and go start your own RUclips channel?
If you aren't eating fiber or veggies, I certainly hope you're getting a colonoscopy every year.
Good luck with your health!
No veggies or fiber? Aren't you afraid for your colon?
Hey I love clients finding what works for them and one size doesn't fit all. But I don't hop on the latest trend. I watch research and evolve based on my body, needs and goals. I've been evolving this way for over a decade. I'd love to hear about your evolution over the next decade too :-)
@@margonathanson2827it works so much better thank you for asking.
FIRST COMMENT AND FIRST LIKE:❤🥇🩵💪💘🏆HAPPY SUNDAY CORI LEFKOWITH❌⭕️❌⭕️
haha Happy Sunday!
Pure GOLD! Thanks for stating the steps so clearly! 🩵
So glad the video helps!