Achieving Fitness Results

Cori 0:00

Hey guys , this is Cori from Redefining Strength . Welcome to the Fitness hacks podcast . This is a show where I share all my free work on the nutrition tips . I'm not going to ever fill this episode with sponsorships or ask you to buy anything . All I ask in return is , if you're enjoying the podcast , to leave a review or leave a five-star rating or , even better , share it with someone you think it might help . This will only take a few minutes and would mean the world to me and possibly change the life of someone you know . So let's jump right in .

Cori 0:29

Treat your journey to results like a road trip . If you do this , you're going to see better results faster . So I want to explain why your journey , your path , is truly like a road trip to your results . Okay , think about it this way You've mapped out even your plan , just like you would map out your road trip . But when we map out our plan , we still often think this is where I am , this is where I want to go . Here are the habits that get me there . We don't think about pit stops or flat tires or speed limits , and I'm going to go over how these things factor in and why we need to consider them , not only on real road trips , but on our road trips to the fitness results that we want . So , speed limit , flat tire rest area why am I showing you these three pictures of these three things when I'm talking about achieving amazing fitness results , whether or not it's , you know , performing well in a race , lifting more in the gym , seeing weight loss , seeing body recomb ?

Cori 1:23

Okay , so let's first talk about the speed limit . You won't travel at one speed to achieve the results that you want . You think about it this way there are times you're more motivated and times you're less motivated . When you're more motivated , you're going to be willing to make more sacrifices . You're going to be able to do a lot more things . You're going to see results a little bit faster . However , when you're less motivated , you can't do as much , and trying to force ourselves to go the same speed at each time is going to get us into trouble . If you don't go the speed limit on the road , you're potentially going to be pulled over . So when you can drive faster on the highway , you want to take advantage of it . When you have to go to slower speed limit , you need to obey that slower speed limit , because trying to cheat your way to faster results is potentially going to get you in trouble . So consider how motivated you actually are . Think about what sacrifices you're willing to make and then steer into whatever speed you have to go at that time . If it is a time where other priorities in your life need to take over priority , make sure that you're scaling back on those goals to keep moving forward , because we don't want to just stop . If we're allowed to drive 25 miles an hour , we want to go 25 miles an hour so that we can get to that 60 mile an hour place a lot faster .

Cori 2:27

When we're in this different speed zone , we want to think about the fastest sustainable continuum . So we want to think about , if we have to go a little bit slower , the speed limits lower , maybe we're in that sustainable phase . We're doing things that strike that lifestyle balance that we know are going to help us stay consistent with things , but might not drive us forward as fast because we aren't willing to make as many sacrifices . However , maybe we're more motivated . Maybe the pain of staying in the position we're in pushes us forward . We're willing to make more sacrifices . This is where we can steer towards that faster end of that fastest sustainable continuum in terms of habits Continuum . So when we go towards the fast side , we're going to be able to make more sacrifices , do more things that will drive us forward faster .

Cori 3:05

But you can't push yourself into one if you're not motivated to be in one . And when we do , that's where often we feel like we don't have the willpower or self-control to keep going . So if you do have one of those periods where you're on the highway , able to drive fast , consider those mini cuts . This might be a time where you go into more of extreme deficit . Do a little bit stricter macro breakdown . However , if you're having to drive a little bit slower , if you're not as motivated , if other priorities are taking again priority in your life , think about doing a macro's minimum . How can I do less and still maintain my results and keep myself moving forward ? Because really it's not that we're doing all or nothing and we do do all or nothing . It's like we're driving in the opposite direction of where we need to go . Right , we want to think about how can we keep inching forward , how can we go at a slower speed but keep moving in the direction . We need to go Off of this .

Cori 3:51

Okay , things won't go as planned . On your road trip . You might have your AAA card . You might know how to put on the spare tire if you need . You might know where all the gas stations are in case you need to fix your car up . But we have to realize that things aren't always going to go as planned . And on road trips we often do have a plan in place for when we have that hiccup with our vehicle , or at least we should . You don't , but how are you going to get back on track after that ? We're not going to go slash the other three tires on our car just because we get it flat . We're going to call a tow truck or replace it with the spare that we have in our car .

Cori 4:21

But sometimes , when we're approaching our diet and workout routine , when we get a flat tire , when we have one deviation , one thing that goes off plan , we sort of say , yep , the day is messed up , and then we go eat the whole box of cookies or we skip the rest of the month of workouts . Right , we want to figure out how can we get ourselves back on track more quickly . So we want to have that plan be in place . We want to have that backup plan . We want to have something that's going to help us move forward when deviation , step backs occur , because success is failure to some extent and I know that sounds really weird to say , but success is a lot of failures , but you just keep picking yourself back up and moving forward after each and every one . So think about how can you get your AAA card to keep you moving forward in your fitness journey ? Is that having a proven plan ? Is that having an outside expert accountability ? What can keep you moving forward and help you get back on track when you do have those hiccups and things don't go as planned ?

Cori 5:09

Now , the last thing I want you to consider , which I think is honestly the most important and probably the least sort of done , is creating those rest areas . So when you're driving in your car and if you've been driving for a very long time , you could try and push through not sleeping . You can try and do the caffeine thing right , but ultimately you're putting yourself at risk to fall asleep at the wheel and you could end up not getting there or getting there a lot slower if you don't just take those rest breaks . We want to do the same thing when it comes to our workout and diet routine . We need to take dieting breaks at points , give our body a mind of break . We need to take the load weeks with our workouts because while it can feel like we're not moving forward and technically you know , if you take a pit stop when you're traveling on a road trip you aren't moving forward at all but ultimately allows us to keep moving forward a lot faster because we're able to focus , we're able to really put our all into what we're doing .

Cori 5:55

So consider those breaks pre or proactively . Don't just sort of let them have to happen . Really say , hey , I'm going to start a plan these things out and then don't be afraid to listen to your body . Because if you do listen to your body , if you do even pause to learn , ultimately you can reach your goal a lot faster without having any massive setbacks . Because even think about this way , think about like , if you get a little bit off track or you think you might have taken a wrong turn , it's better to pause , check that map , check the GPS and get back on track right then , versus continue to drive and get even more off course .

Cori 6:26

Same thing goes for our workout routine . If we keep going when we aren't sure if something's working and we haven't paused to assess what our data is actually telling us . We're not going to see the best results as fast as possible . So plan in those pit stops , plan in those breaks , embrace them . As much as we often want to try and just keep going at our 100% intensity , it gets depleted with everything else going on in life . So the more proactively we do plan in those breaks , the more we can move forward a lot faster .

Cori 6:49

So I just want you to remember that your lifestyle is not stagnant , so your route is going to constantly have to be adjusting . Every time we're working towards a new goal , we have to outline a new road trip for ourselves , because we're not going to the same destination and often what took us to St Louis is not what's going to take us out to California . So we have to recognize that we have to set out a different road trip , a different roadmap , each and every time we're working towards a new goal . So just recognize these three different things . You're not going to travel at the same speed , okay , but you got to obey the speed limit to some extent . So embrace whatever speeds you have to go . There are going to be hiccups , flat tires , things that pop up . How are you going to move forward as fast as possible when something does happen and then plan in those pit stops proactively so that you can ultimately move forward a lot faster and not put yourself at risk for fully sabotaging everything ? Because , trust me , if you don't do a D-load week and you end up injured , you're going to be out for a lot longer than potentially doing that D-load week and addressing things before they add up .

Transform Your Fitness Journey With Imagery

Cori 7:42

Hope this imagery of planning out your fitness road trip really helps you think about your journey in a different way . Thanks for listening to the fitness hacks podcast . Again , this is the place where I share all my free workout and nutrition tips . I'm never going to run sponsorships or ask you to buy anything . All I ask in return is , if you're enjoying the podcast , to leave a rating review or share it with someone you think it might help . This will only take a few minutes and it would mean the world to me and possibly change the life of someone you know .