Redefining Strength

"A day is never ordinary chasing the extraordinary." 

Because chasing the extraordinary? It comes with a cost.

The bigger the goal? The faster you want results? The more you're going to have to give up to get it.

That’s not meant to scare you. It’s meant to PREPARE you.

It’s some straight up, tough love coming at you.

Because the truth is, it’s not just about what you’re willing to DO…It’s about what you’re willing to GIVE UP.

Success is sacrifice.

You can choose growth. Or you can choose comfort. 

But you don’t get to skip the hard part just because you feel you “deserve” more.

Stop waiting for it to feel fun, sexy, or easy.

This isn’t about finding motivation. It’s about building grit.  It’s about doing the hard even when you don’t want to.

So before you set that new goal…ask yourself:

What am I really willing to give up to get what I want?

Because…
You can’t keep your comfortable routines and expect to level up.
You can’t chase big goals and still cling to small habits.
You can’t expect progress without…well…some pain.

Suck it up buttercup!

No more waiting. No more wishing. No more excuses…

20 Sayings To Help You Crush This Week: redefiningstrength.com/fhp-625-its-your-choice-20-…

- Cori

P.S. Thank you Ryan for that fabulous first line from your song Anti-Cinderella which of course I egotistically love because it's about...well...ME haha

6 days ago | [YT] | 443

Redefining Strength

I'm going to tell you exactly what you don't want to hear...(You're welcome for this by the way...)

The right time to start? It’s when the timing feels completely wrong.

Yup. Feels backward, right?

But it's the cold hard truth. And waiting for the right time is EXACTLY why you're stuck.

We love to wait for that perfect window...when the calendar clears, when work slows down, when travel’s off the table, and when we can go “all in.”

We can be "perfect" with our diet and workouts plans. We can do that 6-week shred or 21-day fix.

I get it. I’ve been there too.

You want your time, energy, and money to count. You want to get the most out of your "investment." You want results and you want them fast. Heck...You just even want to do it "right."

But guess what?

That mindset is exactly what’s keeping you stuck.

Because "perfect" doesn’t exist. Trying to force yourself to hit some ideal doesn't create habits that last.

And when you only build habits during perfect conditions? You never learn how to actually handle LIFE.

You never learn how to show up when your motivation is gone and life is throwing flaming bags of chaos at your door. 

You never practice adjusting when your week implodes.

So sure, the 21-day or 6-week challenges get you fired up. Maybe the scale even changes quickly to start...

But what happens on day 22?

What happens when life goes sideways, the scale stalls, and you’re no longer feeling “inspired?"

I've pushed (yup, I'm pushy and proud of it) many people into making a change when all of their excuses seem to be popping up like new heads on the Hydra...

One client I "pushed" into coaching started mid-divorce while juggling three kids and a job change.

Definitely NOT ideal. NOT "perfect."  But she showed up anyway.

And she didn’t just see body recomp happening, losing inches...She rebuilt her confidence and created routines that finally STUCK.

She's not the only one.

There's a common trend...They start coaching when things feel messy and stressful and busy - whether it's Summer travel, a crazy work season, the Holidays, injuries...

They're the ones who see the best results and actually build habits and routines that LAST.

They're the ones who truly break free of the yo-yo dieting cycle  to become stronger, fitter, leaner and more confident than ever before.

Why?

Because they’re forced to build real-life systems and learn to push into the hard of times that aren't ideal.

They learn how to succeed without perfection.

And honestly? That’s what builds unshakeable confidence. That's what builds lasting results and true DISCIPLINE.

So if you’re sitting there thinking…“Now’s not the right time…”

I’m here to "lovingly" say...DO IT ANYWAY!

That thought needs to be the exact reason you start, not tomorrow, but TODAY. 

Heck right now.

Start small. Choose one thing. Build from there.

And if you want help to create a plan built around YOUR NEEDS, YOUR GOALS and YOUR LIFESTYLE?

Here comes the totally shameless and incredibly proudly pushy plug...

(🎤 Cue dramatic commercial voiceover 🎤)

If you or a loved one is struggling with all-or-nothing syndrome…If you’ve been personally victimized by perfectionist paralysis…Help is available.

Apply for 1:1 coaching today and start changing your life…even if you feel like a hot mess right now.

Because spoiler alert: You don’t need perfect.

You just need a plan that fits real life.

Let’s build it together.

Apply and Schedule A Consultation Call Today: redefiningstrength.com/private-coaching?sl=ycommhy…

- Cori

1 week ago | [YT] | 526

Redefining Strength

You’re counting calories.

You’re eating “healthy.”

You’re losing weight…

BUUUUUT....

You don’t look LEANER.

You’re not feeling STRONGER.

And you’re definitely not fueled the way you want to be.

That’s because focusing on calories alone isn’t enough.

If you want to truly change your body composition, if you want to lose fat AND gain muscle (and better yet actually FEEL GOOD while doing it)...

Macros are the key.

Macros help you dial in the quality of your diet.

They support your workouts. They keep you energized and recovering well.

They help you look toned and defined instead of just “smaller.”

And the best part? Yup...it gets better...They allow you to actually balance in the foods you love! 

Now the downside...I'll be honest...There is a learning curve to them and many of us have been "turned off" by our previous attempts to track.

But change requires change.

Do you want easy now and hard later or hard now and easy later?

I'd rather learn macros now and get the hard over with before it comes back to bite me in the butt with another failed dieting attempt that only makes the process harder and harder!

Learn why...

Macros Matter Most: redefiningstrength.com/why-macros-matter-more/?sl=…

– Cori

2 weeks ago | [YT] | 347

Redefining Strength

Habit + Lifestyle + Identity = RESULTS

Changes take time…

Especially when we want to create results that last.

Many of us have repeated the same Change Loop Cycle over and over and over again…

We either…

1. Work really hard to feel like nothing is happening so give up right before results have truly had time to snowball.

Or...

2. FINALLY achieve results only to fall back into old habits and routines and lose all of the progress we’ve made to become frustrated that we’re doomed to just never find something sustainable.

But what if the problem is we’re overestimating what we can accomplish SHORT-TERM while underestimating what we can accomplish LONG-TERM with the right system?

A S.T.R.O.N.G. System…

Because…

It takes 3-4 months to build a habit. You’re practicing till you get it right.
 
Then it takes 16-18 months to build a lifestyle. You’re practicing till you can’t get it wrong.
 
And then it takes 3-4 years to transform your identity. You’re practicing till it’s part of who you are!

But how many of us even last the 3 months let alone years?!

Again, it’s not sexy to think long term, to be patient and embrace the FOREVER PROCESS that is results…
But it’s key.

Stop going ON a DIET, ON a plan…instead ADJUST your diet and CREATE a lifestyle!

Check out this S.T.R.O.N.G. Blueprint Class and workbook to help you get started making sustainable changes...

START NOW: strongblueprint.com/blueprint?sl=ycommhli

4 weeks ago | [YT] | 608

Redefining Strength

Ok so most of us have heard of the KISS principle - Keep it simple stupid.

And it's a good one.

We often want to overcomplicate things.

HOWEVER, simple doesn't mean easy and it doesn't mean we can ignore the nuance and details in things.

Too often I'll have someone comment on a post with 3-4 SIMPLE tips - like a recent one for fat loss that said basically...

1. Increase protein.
2. Avoid big calorie deficits
3. Strength train

...And say, "OMG just move more and eat less. It's not that hard."

🤦‍♀️

And yes...they aren't wrong in that eating less and moving more is key...

But, honestly, no matter how SIMPLE you see the changes to be, saying that doesn't make them any easier for a person.

And honestly often the tone of "it's just this easy" holds someone else back from making a change because it doesn't FEEL that easy to them.

Simple and easy aren't the same thing. And dialing in those details and nuances can help us actually create something SUSTAINABLE for us.

So while we want to focus on those basic building blocks, we have to recognize that the structure will ultimately look different for each of us.

And not only that but things in our life change. How we have to implement those systems and what our bodies need, shifts.

If we focus too much on just the "big picture" we miss out on the specifics that can lead to better results faster. That can help us avoid pitfalls that might otherwise add up.

The simple basics are just the foundation. But no house, no HOME, is just its structure.

It's the details we even add inside that truly make it a home.

Start with 1-2 basic tweaks, but realize there will be more details you have to build in to make it right for you. Just make sure that foundation has been built first.

And if a friend is struggling, don't tell them it's just so simple and easy. Help them understand and embrace those basics while knowing that one size does NOT fit all and the details they add can make those general tweaks really work best for them!

- Cori

Dial in your training according to YOUR needs and goals...

LEARN MORE: rsrecipe.com/video?sl=ycommkiss

1 month ago | [YT] | 451

Redefining Strength

You can't hope to be lucky, you've got to PREPARE to be lucky.

You know that phrase - Luck is where hard work meets opportunity?

Well it is 100% accurate.

What we often attribute to "luck," is us preparing ourselves so we can take advantage of the opportunity when it comes along.

Sure it might not. But if we don't do what we can to build toward it, there is no chance we will be able to seize it.

I know even personally I've had situations come along that would have been amazing...but I just wasn't in a place to take advantage of them.

Does it suck when those things pass you by?

Yup.

But seeing those missed opportunities can be a learning experience. They can cause you to refocus and dig deep and get back to the grind. They can inspire you to put in the work so that you can take advantage of the next one that comes along.

We work hard to put ourselves in a position to succeed.

Nothing is really ever just going to be dropped in your lap....We think it is for people, but we're then ignoring all that they did to be in that position.

And we're ignoring the fact that they were smart enough to take advantage of what they were given.

So stop wishing for something to just come easy.

Don't waste time being jealous of someone else's "luck."

Put in the work and put yourself in a position to take advantage of any opportunity that comes your way!

What are even 3 small things you can do today to put yourself in a better position to succeed?

- Cori

P.S. Build your S.T.R.O.N.G. System and PREPARE to be lucky: strongblueprint.com/?sl=ycommprepare

1 month ago | [YT] | 495

Redefining Strength

"What could you have done better?"

Every time I succeed, heck every time I make progress, this is a question I dive right into.

Now note...This isn't ignoring the positives to only focus on the "negative."

100% you must celebrate all the things you did right. Yet too often we stop there.

But what if stopping there is why we do view feedback in such a negative light?

I mean...A. You succeeded already despite the flaw soooo imagine the potential and possibilities if you could correct and improve this one more thing?!

And...B. Think about being excited having seen results and just looking for more opportunities to build. If you put it that way it doesn't sound negative at all!

All of the sudden feedback becomes something you want because it's connected with the excitement of progress and growth.

It's an opportunity.

So this focus on what we can still learn and improve when we're in a positive mindset may be exactly what we need to completely change our outlook on what "feedback" means.

Think about it...when was the last time you got feedback from someone or gave yourself feedback?...It was probably critiquing something that had gone wrong.

We already felt bad and now we just see our flaws being magnified. We often even take it more personally because we're feeling down.

Soooo.....

No wonder we don't like it?!

Instead if we start giving ourselves more feedback with the wins, we will realize that reflecting and seeing opportunities in everything is what drives us forward.

It makes us more willing to step back when mistakes and setbacks do happen because we see the reflection as a GOOD that can come from them.

So especially this week as you make changes, when you see those wins, no matter how small, celebrate them and look for something you can still improve and grow with! And celebrate that opportunity!

- Cori

See the LASTING results you deserve and stop feeling like you're "starting over" every Monday with my STRONG Blueprint: strongblueprint.com/blueprint?sl=ycommbetter

1 month ago | [YT] | 451

Redefining Strength

You look in the mirror...

You tell yourself you're fat. You're ugly. You're weak. You're stupid.

Chances are you....You're going to HATE looking in the mirror.

You're going to avoid it at all costs.

But the mirror isn't actually telling you these things...YOU ARE.

Now...If every day, you started looking in the mirror and saying to yourself...

"I'm fabulous. I'm strong. I'm beautiful. I'm intelligent. I can conquer anything."

Your feelings about the mirror are going to change.

And YOU'RE going to feel better about the habit...

Not to mention...YOURSELF!

You're going to make this tool, this habit, a positive force for change in your life over a negative one.

And it all comes back to the fact that if you change the way you look at things, the things you look at change. 

I mention this because so often we've create these negative feelings and associations with the tools and changes and habits we often need the most. We've created these negative associations because of how we've used them in the past and the mindsets we've had with them.

Tracking is a perfect example.

Just even the mention of tracking your food right now may make you shudder.

But when was the last time you tracked?

Was it when you hated the weight you saw on the scale? Felt mad and miserable and a bit disappointed in yourself? Did you feel unworthy? Or like you just didn't have the willpower? Were you telling yourself all the negative things you see in yourself?

This negative mindset then gets transferred to the tools and habit changes we often make.

Especially when we then use the tools from a slightly negative angle. We track to restrict the things we love. We make ourselves feel miserable and hungry. We overwhelm ourselves with the changes.

But just like the mirror, none of this is actually the tracker.

It's US.

Which means at any time we can change how we're looking at these tools and habits to help embrace them to see the results we want and deserve.

We can realize that tracking can help us eat more. It can help us fuel our amazing body to feel our most fabulous. It can give us power to not wonder what is and isn't working because what gets measured gets managed. We can see it as the best way to create sustainable habit changes and work in foods we love.

We can shift the mindset and language we use around it...just like we can shift the language we use when looking in the mirror.

Our thoughts. Our mindsets. Our beliefs...they shape our actions through impacting how we feel about the habits and routines.

So if you're struggling to see results, recognize the mindsets holding you back.

How can you change how you're speaking to yourself to allow yourself to see the opportunity in the habits and help yourself pursue the goals and dreams you deserve?

- Cori

P.S. Ready to take the leap into the new you and build your leanest strongest body (and MIND)?

Shameless plug for my 1:1 coaching because, as a pushy coach, I'd love to help: redefiningstrength.com/private-coaching?sl=ycommmi…

1 month ago | [YT] | 630

Redefining Strength

SQUIRREL!

I don't know about you, but that's what my brain can feel like as I scroll the multitude of diet and exercise plans out there. SOOOOOO many details and differing opinions!

What are the best carbs? What's the perfect meal timing? What about blood flow restriction training? What time is best to workout?

Don't get me wrong...details can matter.

Those 1% tweaks can add up, especially the longer you've been at it and the more consistent you've been.

BUT so often we jump to these details first when our foundation isn't even built yet.

When we haven't truly dialed everything in and been consistent with it for awhile.

And if you don't have that foundation built, these details will get you nowhere and probably even sabotage you from seeing results.

So often we get overwhelmed and wrapped up in these details which steal our attention away from what actually first matters.

What we focus on, research, seek to learn about, is where our attention goes.

And the more we are trying to search out these other variables, the less we're staying focused on what we really need to do.

So stop looking for something to make results happen faster. Focus on the basics.

Seek to perfect them. Do them consistently. Max out the potential there first.

Energy flows where attention goes.

So make sure you aren't distracting yourself.

Get consistent with those basics, especially if you're starting your fat loss journey.

Here are 2 fundamentals to focus on and tips to help...

Can't Lose Fat? Try These 2 Tips: redefiningstrength.com/cant-lose-fat-try-these-2-t…

1 month ago | [YT] | 394

Redefining Strength

"It seems like a lot of work."

This is not an uncommon response and comment to get when I post about tracking macros.

And I get it...It is another thing to do...another thing to learn.

And often it is well outside our comfort zone.

But here's the thing...

Searching for something easy is why most of us stay stuck on a dieting roller coaster.

It's why nothing seems to work long term and we just keep losing to ultimately regain the weight.

It's why we never seem to see our body recomp or definition improve.

It's also why we start blaming our age and hormones for nothing working.

I get the allure of "easy"....

"Just cut out this and you'll see results."

"Only eat this and you'll lose."

"Just cut out x number of calories for fast results."

What we have to realize is these things ultimately are NOT easy.

They're SIMPLE.

But simple doesn't mean easy to implement long-term.

It most often isn't a true mindset or habit change. And it doesn't teach us the fundamentals so we can evolve as our body, needs and goals change.

These SIMPLE things keep us stuck because our bodies, and minds even more so, simply aren't simple.

Sorry but one size doesn't fit all and as our lifestyle and body change, how we need to fuel and train changes.

What used to work simply won't because it doesn't meet us where we are at NOW.

So while we DO need to simplify things and break down changes into manageable parts, we also need to realize that there is no way around the hard if we truly want to UNDERSTAND what we need to always be able to adjust no matter our current situation.

And tracking macros, while hard to start DOES become easier with embracing the learning process.

We had to learn to stand before we could walk or run!

We didn't let the fact that we couldn't run right away "overwhelm" or stop us! We started focusing on how we could build up...one step even at a time! 😝

Honestly, if it feels too "easy," looks too "simple," it's probably not a lasting fix.

As much as it stinks, embrace the hard learning process to start! It will empower you LONG-TERM...

3 Macro Tracking Mistakes: Getting Started: redefiningstrength.com/macro-tracking-for-beginner…

- Cori

1 month ago | [YT] | 418