Happy 2024 Cori. Great video, I began my weight loss journey a couple of years ago. I realize now, that the reason I didn't start years earlier was because I didn't have the will power and mental toughness back then. Every new year, I'd promise myself that year would finally be the year I would lose weight and stay healthy & fit. But I always quit after a few weeks, or went back to my old habits of continually eating unhealthy food. Now even after losing weight, I'm determined more than ever to keep the weight off & stay healthy & fit. 😊
This was a super thorough video/presentation! Super clear breakdown. Love how deep you went with values and how our goals can impact things outside the direct reason.
When I first decided I wanted to lose weight. Never did I think a year and half later I would get my mom to start, once she started the whole snowball of changes began. Now it’s not just me trying to do better but the whole family. Now there’s healthier meal plans in advance and a lot more better changes. So much helpful advice thank you Cori!
Thank you so much for this talk. I am pretty much where I need to be and focused on muscle gain. At age 61 though there are a lot of changes and they just keep coming. I need to make tweaks to my diet and that's when I would fall in to the old way of denial which never worked and just made me feel bad. Now I'm going to move forward with feeling good for what I am doing and it's OK to occasionally eat out with friends and have little dark chocolate. I think the guilt trips cause more harm emotionally and physically than having a little dark chocolate or cream in my coffee. By the way I love your recipe for the Cinnamon Vanilla Protein balls. They are my daily treat.
I have to say, I really appreciate this video. Even though it was long, I felt like you were actually talking to us. Rather than flying through what sounds like a script, which usually has a strange speedy yet robotic pace. Not at all trying to be negative. Just giving my real opinion. I always appreciate your advice, but this video I was actually able to follow.
I went and got a new writing book and wrote down EVERYTHING you said in it because honestly, this was gold. I can’t even express how helpful this information is to me. Thank you ❤❤❤
I really loved this video. It's great info. I've been doing this, maybe not so structured, but something similar. Slowly, in the course of six to 12 months, I have increased my water, protein, and fiber intake. Now, I am working on choosing better desserts. I'm trying to reduce my sugar intake, which is not an easy task and eat more veggies. I enjoy working out, so that part is good. Thank you, this is great help.
This is applicable to all goals in life. I am going to work on my business with this approach. I do the same thing there, new ideas and overload collapse into overwhelm and stall.
A formidable roadmap to creating and achieving your own fitness goals! I love the idea of "habit stacking" and "the more you move...the more you move". I'll be taking notes!! P.S.: I need to learn push-ups (I'll have to endure my boyfriend's "I told you so" for a little while!!). Thank you Corrie!
Awesome video--my very first mini habit is watching your video and subscribing so I'll see you more often! The next thing I will do is download the workbook and look at it. So that's my start.
all of these questions are now in my notebook and will be thoughtfully answered. Feels like I am making a contract with/for myself. This is a huge help, as consistency has always been my weak point. I'll have info I can reread to help me stay on track. Thank you!!
Thank you I will start with habit stacking . I do the same thing by starting great for 3/4 weeks and then fall off royally. I’ll do the workout exercises.
Sometimes we have to plan in those "do the minimum" times where we have other priorities we need to focus on so we need to back off the intensity. The more we find ways to do SOMETHING during these times, the better we maintain our results and set ourselves up to move forward even after!
Will watch this later, however, in reply to the thumbnail. I think you guys looked amazing in both. And I hope you're feeling good whatever lifestyle choices you're making ❤
Thanks! But honestly it's less about the look and the fact that we FEEL better in the second. We saw results with something sustainable over trying restrictive things that only backfired.
Motivating, encouraging, informative and very useful. Thanks. I am losing weight and getting fit slowly but surely. I do not yet know if I will get back to age group major national archery but I am working toward that in spite of prior injuries and the current arthritic knee (doing less lower body and modified as directed by Ortho and wearing an unloader brace when doing anything leg). Realistic goals with as you mention, actionable objectives for each goal is something I do when planning my periodized training plans.
I feel like I should be satisfied with 3 meals a day, but I almost ALWAYS crave a snack in the mid afternoon.. Today I am going to make a list of delicious snacks that will contribute to my well-being, instead of leaving myself at the mercy of what I "feel like" having.
I like to have clients start by tracking their current intake and adjusting off of that. Because an ideal doesn't matter if you're super far from it. And small changes can add up even if they aren't a specific ratio. And what is right for you may change during different stages of life so even macros will be cycled. I switch them up with clients to start often every 2-3 weeks. Not to mention you can get a calorie intake that is very different from what you've trained your body, through previous dieting practices, to function off of. So the more you first just track your current intake, the more you can do less work while seeing results! Here are some tips to help you get started! (This is also why in my Metabolic Shred I start many clients with a minimalist macros approach to simplify things with only one number to shoot for). Here's 5 tips for those starting out to help :-) redefiningstrength.com/fhp-s2e21-starting-to-count-macros-5-tips-for-beginners/
For carbs, fats, animal flesh and legumes the percentage of protein is roughly the same. (Cheese probably vary the most.) So you can get rough approximations fairly easily.
Hi Coli! I have a question!! So I’ve been taking 50 grams of protein a , about 20 grams of carb a day ,on low carb diet . I consume about 1200 kcal a day . I do an hour of cardio along with 5 -10 minutes resistance training with light weight everyday . I’d like to know what would happen to my body if I simply start consuming double amount of protein a day and still eat around 1200 kcal ? Would I gain muscle and see more muscle definition along with weight gain ? My basic metabolism is about 1100 kcal and burn about 300 kcal by exercise daily and try to eat 1200 kcal a day to stay in calorie deficit .:) Thank you !!!!
Weighing your food plays in well to macros as it allows you to see the portions to enter. Treat logging like making a recipe, you're weighing out each ingredient to enter and that will give you the breakdown of your foods :-)
Great information. Encourages thinking in different ways. There is a lot of information. Please slow down when talking. Difficult to understand the important information you are sharing.
One of the best thing one can do is ALWAYS eat your protein first for each meal (preferably from natural source). This helps in 2 ways: 1. Ensure your meat your daily macros quickly 2. Makes you feel full, keeping you in a a more manageable calories deficit. Even with no exercise, the pounds will shed rapidly and in a sustainable way.
Kick the garbage carbs (sugars) to the curb! PERIOD!.. Your daily intake should be something like 50%good fats 40% Proteins.. 10% Carbs from GOOD SOURCES.. NOT CRAP SUGARS. FYI.. Plant proteins ARE NOT THE SAME OF MEAT PROTEINS.. So choose wisely. There are plenty of great food choices to create meals and many that include Treats from KETO recipes! Dont create calorie deficits ... KNOW WHAT YOUR MACRO INTAKE IS DAILY.
Optimal health involves minimising refined sugars while embracing both simple and complex carbohydrates. Prioritising healthy carbohydrates as the primary fuel source contributes significantly to long-term well-being and weight management. Including unprocessed carbohydrates like whole grains, legumes, tubers, vegetables, fruits, nuts, and seeds provides various benefits for bodily functions, including energy, brain function, satiety, digestive health, weight management, heart health, and blood sugar regulation. These carbohydrate sources should make up a substantial portion of our dietary fuel, more than just 10%. High-protein diets like keto can be challenging to sustain, and the potential long-term health risks may outweigh short-term weight-loss gains. It's essential to avoid the quick-fix "diet" mentality, as emphasized in this video. Regarding plant proteins, it's accurate to highlight that while different from meat proteins, plant based proteins offer numerous health benefits. They are free from unhealthy fats, nutrient-rich, heart-healthy, support digestive health, aid in weight loss and management, and can help prevent chronic diseases. If people have concerns that a plant based diet lacks complete forms of protein, then they need not worry. Plant-based proteins, which contain all essential amino acids, can be found in specific sources such as quinoa, soy (tofu, tempeh, edamame), buckwheat, chia seeds, hemp seeds and amaranth. If they're still really concerned about this one, don't be. Plant-based foods that lack some essential amino acids in individual foods can still provide complete amino acid profiles when different sources are combined - such as beans, rices, nuts, and seeds. Whichever choice people make on how to eat, be it whole food plant-based or a diet including animal foods - it should be part of a balanced and health-promoting diet. While weigh-loss may be a short-term goal, ongoing health and successful maintenance should always be the long-term goal, and that is not achieved by following dieting extremes.
Download the follow along workbook here: Download The Follow Along Workbook: drive.google.com/file/d/1hZFI76wKSB9nsNozkkqI221Po4TBadvy/view
Happy 2024 Cori. Great video, I began my weight loss journey a couple of years ago. I realize now, that the reason I didn't start years earlier was because I didn't have the will power and mental toughness back then. Every new year, I'd promise myself that year would finally be the year I would lose weight and stay healthy & fit. But I always quit after a few weeks, or went back to my old habits of continually eating unhealthy food. Now even after losing weight, I'm determined more than ever to keep the weight off & stay healthy & fit. 😊
This was a super thorough video/presentation! Super clear breakdown. Love how deep you went with values and how our goals can impact things outside the direct reason.
Thank you! I'm so glad it helped!
When I first decided I wanted to lose weight. Never did I think a year and half later I would get my mom to start, once she started the whole snowball of changes began. Now it’s not just me trying to do better but the whole family. Now there’s healthier meal plans in advance and a lot more better changes. So much helpful advice thank you Cori!
I love that! So often it’s easier to influence people with our actions compared to only our words!
Thank you so much for this talk. I am pretty much where I need to be and focused on muscle gain. At age 61 though there are a lot of changes and they just keep coming. I need to make tweaks to my diet and that's when I would fall in to the old way of denial which never worked and just made me feel bad. Now I'm going to move forward with feeling good for what I am doing and it's OK to occasionally eat out with friends and have little dark chocolate. I think the guilt trips cause more harm emotionally and physically than having a little dark chocolate or cream in my coffee. By the way I love your recipe for the Cinnamon Vanilla Protein balls. They are my daily treat.
I have to say, I really appreciate this video. Even though it was long, I felt like you were actually talking to us. Rather than flying through what sounds like a script, which usually has a strange speedy yet robotic pace. Not at all trying to be negative. Just giving my real opinion. I always appreciate your advice, but this video I was actually able to follow.
I went and got a new writing book and wrote down EVERYTHING you said in it because honestly, this was gold. I can’t even express how helpful this information is to me. Thank you ❤❤❤
I love it!!! There’s a print out link attached in the description too 😊
@@redefiningstrengthOC Fantastic thank you!
What a great video! This was extremely informative and helpful. Thank you for taking the time to share.
Thank you for being there for us.
I really loved this video. It's great info. I've been doing this, maybe not so structured, but something similar. Slowly, in the course of six to 12 months, I have increased my water, protein, and fiber intake. Now, I am working on choosing better desserts. I'm trying to reduce my sugar intake, which is not an easy task and eat more veggies. I enjoy working out, so that part is good. Thank you, this is great help.
Love that habit build!
This was such a good lecture I'm going to play it two more times and take notes. Every diet fails cause it's not your diet its someone else's.
The tire analogy is perfect.
So glad it helped!
This was superb Cori! Thank you for giving your time to guide and support us. We are so grateful for your expertise and kindness xx
Glad it helped! And thank you!
This is applicable to all goals in life. I am going to work on my business with this approach. I do the same thing there, new ideas and overload collapse into overwhelm and stall.
So true!
I’ve done this in the past! Always looking for the next best thing that “will” work.
We've all been guilty of this! It's staying focused on those fundamentals as we maybe adjust the details that really makes a difference!
This is exceptionally thought out and 100% on point. THANK YOU
Habit stacking, love it! Can manage adding more protein a bit at a time rather than 80 more grams all at once.
Thank you for such a detailed & thorough video! All very helpful & impactful. ❤
So glad it helps Renee!
A formidable roadmap to creating and achieving your own fitness goals! I love the idea of "habit stacking" and "the more you move...the more you move". I'll be taking notes!! P.S.: I need to learn push-ups (I'll have to endure my boyfriend's "I told you so" for a little while!!). Thank you Corrie!
Glad it helps! And here's something for those push ups - ruclips.net/video/5kRUM6xIY9U/видео.html
Awesome video--my very first mini habit is watching your video and subscribing so I'll see you more often! The next thing I will do is download the workbook and look at it. So that's my start.
Awesome! Let me know if you have any questions going through it 💪
Thank you, exactly what i needed to think about and chat to myself about.
I love listening to you, your straight forward. Thank yyou.
all of these questions are now in my notebook and will be thoughtfully answered. Feels like I am making a contract with/for myself. This is a huge help, as consistency has always been my weak point. I'll have info I can reread to help me stay on track. Thank you!!
Great perspective! 🙌
Thank you for this video ❤
So glad it helps!
Fantastic. Thank you 😊 😊😊
Thank you I will start with habit stacking . I do the same thing by starting great for 3/4 weeks and then fall off royally. I’ll do the workout exercises.
Sometimes we have to plan in those "do the minimum" times where we have other priorities we need to focus on so we need to back off the intensity. The more we find ways to do SOMETHING during these times, the better we maintain our results and set ourselves up to move forward even after!
Thank You for your time and effort to help others succeed.
Will watch this later, however, in reply to the thumbnail. I think you guys looked amazing in both. And I hope you're feeling good whatever lifestyle choices you're making ❤
Thanks! But honestly it's less about the look and the fact that we FEEL better in the second. We saw results with something sustainable over trying restrictive things that only backfired.
Thank you, I really needed to reassess..
Motivating, encouraging, informative and very useful. Thanks. I am losing weight and getting fit slowly but surely. I do not yet know if I will get back to age group major national archery but I am working toward that in spite of prior injuries and the current arthritic knee (doing less lower body and modified as directed by Ortho and wearing an unloader brace when doing anything leg). Realistic goals with as you mention, actionable objectives for each goal is something I do when planning my periodized training plans.
Great video very helpful
Fantastic video😍
Glad it helped!
Oh my goodness, Cori. The thumbnail! You were both cute before, but now you’re both WOW! Great looking couple!
Thank you very much Cori. (Your voice sounded different)
yeah my microphone malfunctioned 🤦♀️
I feel like I should be satisfied with 3 meals a day, but I almost ALWAYS crave a snack in the mid afternoon.. Today I am going to make a list of delicious snacks that will contribute to my well-being, instead of leaving myself at the mercy of what I "feel like" having.
I can't figure out my cals or protein with all these different calculators. How do you do it?😊
yes same! it all gets so confusing I wish there was a calculator for newbies just to streamline things
I like to have clients start by tracking their current intake and adjusting off of that. Because an ideal doesn't matter if you're super far from it. And small changes can add up even if they aren't a specific ratio. And what is right for you may change during different stages of life so even macros will be cycled. I switch them up with clients to start often every 2-3 weeks. Not to mention you can get a calorie intake that is very different from what you've trained your body, through previous dieting practices, to function off of. So the more you first just track your current intake, the more you can do less work while seeing results! Here are some tips to help you get started! (This is also why in my Metabolic Shred I start many clients with a minimalist macros approach to simplify things with only one number to shoot for). Here's 5 tips for those starting out to help :-) redefiningstrength.com/fhp-s2e21-starting-to-count-macros-5-tips-for-beginners/
For carbs, fats, animal flesh and legumes the percentage of protein is roughly the same. (Cheese probably vary the most.) So you can get rough approximations fairly easily.
just found you - you are legit!!!!
Thank you! Welcome to RS!
Adding more protein today!
YES! Love this!
Hi Coli! I have a question!! So I’ve been taking 50 grams of protein a , about 20 grams of carb a day ,on low carb diet . I consume about 1200 kcal a day . I do an hour of cardio along with 5 -10 minutes resistance training with light weight everyday . I’d like to know what would happen to my body if I simply start consuming double amount of protein a day and still eat around 1200 kcal ? Would I gain muscle and see more muscle definition along with weight gain ? My basic metabolism is about 1100 kcal and burn about 300 kcal by exercise daily and try to eat 1200 kcal a day to stay in calorie deficit .:)
Thank you !!!!
I'm struggling trying to learn macros as I'm used to weighting my food.
Weighing your food plays in well to macros as it allows you to see the portions to enter. Treat logging like making a recipe, you're weighing out each ingredient to enter and that will give you the breakdown of your foods :-)
Sorry bought thought I’d put you on speed setting a few times throughout this 😮😂
Great information. Encourages thinking in different ways. There is a lot of information. Please slow down when talking. Difficult to understand the important information you are sharing.
If you click the gear icon you can slow down the speed 😊
One of the best thing one can do is ALWAYS eat your protein first for each meal (preferably from natural source). This helps in 2 ways:
1. Ensure your meat your daily macros quickly
2. Makes you feel full, keeping you in a a more manageable calories deficit.
Even with no exercise, the pounds will shed rapidly and in a sustainable way.
Protein is definitely key and getting a protein packed first meal of the day is definitely helpful!
How did you know about the cookies and ice cream???!!!!?
Hahaha lucky guess 😜
@@redefiningstrengthOC shit!
❤❤❤💪🏾💪🏾❤️🔥❤️🔥🔥🔥
❤
🫶🤙
I like your ideas but you talk too quickly!!!!🎉
You can slow down the speed by clicking the gear icon 😊
Kick the garbage carbs (sugars) to the curb! PERIOD!.. Your daily intake should be something like 50%good fats 40% Proteins.. 10% Carbs from GOOD SOURCES.. NOT CRAP SUGARS. FYI.. Plant proteins ARE NOT THE SAME OF MEAT PROTEINS.. So choose wisely. There are plenty of great food choices to create meals and many that include Treats from KETO recipes! Dont create calorie deficits ... KNOW WHAT YOUR MACRO INTAKE IS DAILY.
Optimal health involves minimising refined sugars while embracing both simple and complex carbohydrates. Prioritising healthy carbohydrates as the primary fuel source contributes significantly to long-term well-being and weight management. Including unprocessed carbohydrates like whole grains, legumes, tubers, vegetables, fruits, nuts, and seeds provides various benefits for bodily functions, including energy, brain function, satiety, digestive health, weight management, heart health, and blood sugar regulation. These carbohydrate sources should make up a substantial portion of our dietary fuel, more than just 10%.
High-protein diets like keto can be challenging to sustain, and the potential long-term health risks may outweigh short-term weight-loss gains. It's essential to avoid the quick-fix "diet" mentality, as emphasized in this video.
Regarding plant proteins, it's accurate to highlight that while different from meat proteins, plant based proteins offer numerous health benefits. They are free from unhealthy fats, nutrient-rich, heart-healthy, support digestive health, aid in weight loss and management, and can help prevent chronic diseases. If people have concerns that a plant based diet lacks complete forms of protein, then they need not worry. Plant-based proteins, which contain all essential amino acids, can be found in specific sources such as quinoa, soy (tofu, tempeh, edamame), buckwheat, chia seeds, hemp seeds and amaranth. If they're still really concerned about this one, don't be. Plant-based foods that lack some essential amino acids in individual foods can still provide complete amino acid profiles when different sources are combined - such as beans, rices, nuts, and seeds.
Whichever choice people make on how to eat, be it whole food plant-based or a diet including animal foods - it should be part of a balanced and health-promoting diet. While weigh-loss may be a short-term goal, ongoing health and successful maintenance should always be the long-term goal, and that is not achieved by following dieting extremes.