10 Habits For Body Recomp I'll Never Stop Doing

10 habits for body recomp I’ll never stop doing, no matter how old I get.Some of these might surprise you, and a few might make you a little mad. Many of us write off things like jumping, sprinting, or lifting heavy once we hit our 40s a...

Rapid-Fire Q&A: Protein, Cardio, Creatine & More in 10 Minutes

I went through a month of your questions from social media, email and DMs, narrowed them down to the most common ones, and answered as many as I could in 10 minutes.We'll cover...How many sets and reps you need to build muscl...

The 4 Phases of Body Recomp (No One Talks About)

We’ve been sold fat loss as a 21-day challenge, a 90-day cut, or a before-and-after with an end date. But lasting body recomp comes from what you do around those phases: the busy seasons, the stressful months, the holidays, and the vacations wh...

I Hated Tracking Macros...These 10 Hacks Changed Everything!

Hate tracking macros? These 10 macro tracking hacks make counting macros feel like food freedom instead of restriction, so you can finally see body recomposition results without feeling hungry or miserable.I resisted macro tracking for ...

Why Lifting Won't Make You Bulky (And What It Actually Does)

Fitness Advice I Fell For (7 Things I'll Never Do Again)

Some of the most popular fitness advice out there sounds smart, and some of it is even true. But the way I was using it was exactly what kept me stuck.In this episode, I'm sharing the advice I followed for years, the fitness "rules" I be...

I Asked My Clients What Actually Worked...Here Are the Top 10 Answers

"I leaned out eating more. I didn't have to starve."That's a real quote from a client email. I recently asked the Redefining Strength community what advice actually made a difference for them, and the same lessons kept coming up again an...

7 Tips To Build Muscle And Improve Your Metabolism After 40

If you've ever blamed your age for feeling weaker, gaining fat more easily, or struggling to see results in the gym, this episode is your reality check. Age is rarely the real problem, it's just the easiest excuse to reach for. In this episode,...

The 3 Real Reasons Body Recomp Fails (It's Not Your Plan)

You can have the perfect macros and the perfect training split and still fall off track because the plan was never the real problem. In this video, I'm breaking down the three things that actually determine whether your body recomp sticks this ...

7 Body Recomp Rules I Wish I Knew Sooner (Lose Fat + Build Muscle)

Body recomp doesn’t have to be complicated. But with all the conflicting advice around fat loss, muscle building, hormones, metabolism, workouts, and nutrition, it’s easy to spend years chasing the “perfect” approach instead of focusing on what...

9 Fitness Flops That Taught Me Everything About Body Recomp

I ate so clean during my first cut that I made myself sick on vacation. One spicy sangria and some Mexican food later, it was bad news bears. Then I couldn't get back on track for weeks, because that's exactly what happens when your approach is...

Get Rid Of The Arm Jiggle (5 Tips For Women 40+)

I just want to get rid of this jiggle" is probably the most common thing I hear about arms. And relaxed muscle does jiggle, that's just normal. But there is a real way to build the definition you're after, especially during perimenopause and me...

7 Muscle-Building Mistakes Keeping You From Looking Lean

To get leaner you might have to do the opposite of everything you've ever done.Focus on building muscle first. Or what I like to call...Muscle FIRST Fat Loss.But this is honestly easier said than do...

10 Ridiculous BLUNT and Honest Truths About Body Recomp

I'm going to be brutally honest. I've been struggling.Struggling to set a goal. Struggling to stay focused. Struggling to find the discipline and flow that, honestly, I usually have. There have even been moments where I just didn't care...

The Worst Cardio For Fat Loss (For Women 40+)

So many of us are doing the worst cardio for body recomp while thinking we're doing the exact thing we should be doing for weight loss.I made this mistake for years…I slaughtered myself with spin classes and logged miles on any cardio eq...

The 7 Laws of Body Recomp After 40 (That Actually Work)

Nothing worth having comes easy and that's especially true of your body after 40.Anyone telling you there's one magic supplement, protocol, or 30-day fix is lying to you. Or selling you something. Usually both.After almost two dec...

The Scale Is your Worst Frenemy...Here's Why

You've stared at the scale and let one number undo weeks of hard work. In this episode, we're flipping the script on the most misunderstood tool in your fitness journey.The scale doesn't measure fat. It measures everything: water, food,...

Why Menopause Belly Fat Won't Budge (Even When You're Doing Everything Right)

You're training hard, eating clean, doing everything "right," so why is menopause belly fat still creeping up? In this episode, I break down why your old fat-loss strategies stopped working and what's actually happening hormonally as estrogen d...

The 5 Hidden Metabolism Killers That Are Sabotaging Your Body Recomposition Results

Your metabolism doesn’t “die” — but it can adapt down when your body is under-fueled, over-stressed, under-recovered, or stuck in the wrong fat loss mindset.In this episode, we’re breaking down the 5 hidden metabolism killers that can s...

10 Harsh Truths I Had to Accept to Finally See Real Body Recomp (Lose Fat + Build Muscle)

I resisted every single one of these for way too long. These are the 10 hard doses of reality I had to face to get leaner and stronger, protect my metabolic health, and actually feel my best while looking my most fabulous.Body recomp is...

5 Reasons You Fail At 30-Day Challenges (Ft. Dr. Caroline Leaf)

Ever finished a challenge only to slide right back into old habits? You're not lazy, and you don't lack willpower...you've just been repeating a pattern no one taught you how to break.In this episode, I'm pulling back the curtain on the...

The 7 Weird Habits That Helped Me Lose Fat And KEEP It Off

Struggling to lose fat and actually keep it off? It's not a magic macro ratio or the perfect workout plan that gets you lasting results...it's finding the weird variations of habits that fit who YOU are. In this episode, I'm breaking down the 7...

Stop Apologizing for Wanting to Look Good

You're allowed to want to look good. Full stop.But somewhere along the way, aesthetic goals got villainized...like wanting to lose those last few pounds or finally see some definition means you're choosing vanity over health. That...

5 Signs You're Burning Fat (Even If The Scale Says You're Not)

The scale has been lying to you and it's costing you your progress. If you've ever done everything right all week, stepped on the scale, and felt like your hard work meant nothing, this episode is for you.The truth is, the scale measures one th...

Weight Training for Fat Loss: 5 Tips to Build Muscle & Burn More Fat

Struggling to lose fat even though you’re eating well, doing cardio, or trying to stay consistent with your workouts?The missing piece may not be more restriction or more cardio. It may be building muscle.In this episode, I’m br...