Redefining Strength Podcast

FHP 649 - It's Not Just Macros - Nutrition and Aging

01 Aug 2024

Contributed by Lukas

In this episode we're going to look at nutritional tips to age on your own terms. The video version of this episode is live on youtube!

FHP 648 - How To Build Quick and Effective Workouts

25 Jul 2024

Contributed by Lukas

Think you need an hour to get in an Amazing workout? Think Again!The video version of this episode is live on youtube!

FHP 647 - Victim or Victor? The Choice Is YOURS

17 Jul 2024

Contributed by Lukas

There are a lot of things out of our control, but when it comes to your response will you choose to be the victim or the victor?The video version of t...

FHP 646 - 5 Tips For Stubborn Fat Loss

11 Jul 2024

Contributed by Lukas

Unfortunately we can't out diet or out exercise time but we can make these 5 key tweaks to see results faster when it comes to stubborn fat lossT...

FHP 645 - Mini Cuts - The Fat Loss Kickstart

04 Jul 2024

Contributed by Lukas

In this episode, we're going to cover mini cuts and why a lifestyle isn't always the goal.The video version of this episode is live on youtu...

FHP 644 - Gut Health! (How To Improve it With Micronutrients!)

30 Jun 2024

Contributed by Lukas

In this episode, we're going to look at some amazing micronutrients for gut health!The video version of this episode is live on youtube!

BONUS: Why 93% Of Women NEVER Lose Belly Fat

23 Jun 2024

Contributed by Lukas

In this bonus episode we're going to look at why 93% of Women NEVER Lose Belly Fat...And why it's so hard.The video version of this episode ...

FHP 643 - What Is A Heart Healthy Diet?

18 Jun 2024

Contributed by Lukas

In this episode, I'm joined by Registered Dietitian Julia Stumpf to talk about what a heart healthy diet looks like.The video version of this epi...

FHP 642 - Are your goals worth it?

13 Jun 2024

Contributed by Lukas

Are your goals worth it when it comes to the sacrifice? The video version of this episode is live on youtube!

FHP 641 - Menopause Nutrition (Micronutrients and More!)

06 Jun 2024

Contributed by Lukas

In this episode Michelle and I break down the crucial role of micronutrients in your nutrition and managing menopause symptoms. We're taking a lo...

FHP 640 - Why Can't I Lose Weight!? (10 Reasons Why)

03 Jun 2024

Contributed by Lukas

Does it ever feel like you've tried everything to lose weight but you just can't seem to? In this episode we'll take a look at why.The ...

FHP 639 - 15 Reasons Why You Are NOT Building MUSCLE

27 May 2024

Contributed by Lukas

If you're struggling to build muscle here are 15 reasons why!The video version of this episode is live on youtube!

FHP 638 - The Truth About Low Carb

23 May 2024

Contributed by Lukas

In this episode we're going to look at the good, the bad and the ugly when it comes to low carb diets. The video version of this episode is live...

FHP 637 - Strong To The Bone - Nutrition and Bone Health

20 May 2024

Contributed by Lukas

In this episode we're going to look at why bone health is so important as we age.The video version of this episode is live on youtube!

FHP 636 - 10 Sucky Truths We Need To Own

15 May 2024

Contributed by Lukas

Getting results isn't easy...But if you own these 10 sucky truths you'll fast track your way to results!The video version of this episode is...

FHP 635 - Break The Change Loop

13 May 2024

Contributed by Lukas

In this episode we're going to look at the number one reason why we fail.The video version of this episode is live on youtube!

FHP 634 - 13 Macro Tracking Tips

07 May 2024

Contributed by Lukas

In this episode we're going to look at 13 tracking tips to make macros easier!The video version of this episode is live on youtube!

FHP 633 - It's YOUR Choice

05 May 2024

Contributed by Lukas

Let's talk about how you're in control when it's YOUR choiceThe video version of this episode is live on youtube!

FHP 632 - Everything You Need To Know About Prehab

29 Apr 2024

Contributed by Lukas

In this episode we're going to go over everything you need to know about prehabThe video version of this episode is live on youtube!

FHP 631 - Stop Blaming Your Age!

25 Apr 2024

Contributed by Lukas

In this episode we're going to look at why age isn't an excuse! The video version of this episode is live on youtube!

FHP 630 - 10 Reasons Why We Fail

21 Apr 2024

Contributed by Lukas

Here are 10 common reasons why we don't see the results we want! The video version of this episode is live on youtube!

FHP 629 - Overrated vs. Underrated: Muscle Building Edition

16 Apr 2024

Contributed by Lukas

In this video Michelle and I are going to discuss overrated and underrated topics when it comes to building muscle.Calorie Surplus for Muscle Building...

FHP 628 - The Cost of Health

14 Apr 2024

Contributed by Lukas

In this episode we're going to look at what the cost of health really means.The video version of this episode is live on youtube!

FHP 627 - Information Overload!

10 Apr 2024

Contributed by Lukas

With so much information out there how do you know what's legit and what's not? In this episode we'll take a look! The video version o...

FHP 626 - Designing Quick Workouts That WORK!

05 Apr 2024

Contributed by Lukas

Don't have a ton of time to workout? In this episode we'll looking at designing workouts that are both quick and effective! The video versi...

FHP 625 - It's Your Choice (20 Sayings I Live My Life By)

02 Apr 2024

Contributed by Lukas

Here are 20 sayings that I love and try to live my life by! The video version of this episode is live on youtube!

FHP 624 - Understanding Emotional Eating

28 Mar 2024

Contributed by Lukas

In this episode I'm joined by Redefining Strength Registered Dietitian Julia to discuss emotional eating. The video version of this episode is l...

FHP 623 - 6 Hard Lessons For Lasting Results

27 Mar 2024

Contributed by Lukas

In this episode I want to discuss 6 hard lessons I've learned along my journey that help with achieving lasting results!The video version of this...

FHP 622: Fat Loss + Muscle Gain (And More Body Recomposition Questions!)

24 Mar 2024

Contributed by Lukas

In this episode I'm going to answer your questions about body recomposition! The video version of this episode is live on youtube!

FHP 621 - The 5 Workout Mistakes (Most People Make)

19 Mar 2024

Contributed by Lukas

In this video we're going to look at 5 common workout mistakes most people make and how to avoid them.The video version of this episode is live o...

FHP 620 - Stop Demonizing Exercises

14 Mar 2024

Contributed by Lukas

Are there "good" exercises and "bad" exercises? In this episode we're going to break down why we need to stop demonizing cert...

FHP 619 - 5 Easy Meal Prep Hacks

12 Mar 2024

Contributed by Lukas

In this video we're going to cover 5 easy meal prep hacks you can implement today!The video version of this episode is live on youtube!

FHP 618 Intermittent Fasting - worth it or not?

07 Mar 2024

Contributed by Lukas

In this episode we're going to look at when intermittent fasting is right and when it is not!The video version of this episode is live on youtube...

FHP 617 - I Deserve Results

05 Mar 2024

Contributed by Lukas

let's look at the reason we feel like we deserve results when we're working extra hard! The video version of this episode is live on youtub...

FHP 616 - Light Weights vs Heavy Weights (High vs Low Reps)

29 Feb 2024

Contributed by Lukas

In this episode we're going to compare high reps with a lighter weight and low reps with a heavier weight! The video version of this episode is ...

FHP 615 - Micronutrients For Menopause

27 Feb 2024

Contributed by Lukas

In this episode I'm joined by Redefining Strength Registered Dietitian Michelle to go over crucial micronutrients for menopause. The video versi...

FHP 614 - Making The Same Mistake Over and Over

21 Feb 2024

Contributed by Lukas

In this episode we're going to look at why we have the tendency to make the same mistakes over and over The video version of this episode is liv...

BONUS: 5 Signs You’re Actually Burning FAT (NOT MUSCLE!)

18 Feb 2024

Contributed by Lukas

Have you been celebrating quick weight loss on the scale?Maybe you shouldn’t be…Why? Because with these extremes you’re going to so that you can...

FHP 613 - Do You Have To Track Macros To See Results?

16 Feb 2024

Contributed by Lukas

Do you have to track macros to see results? In this episode we'll take a look and also cover why tracking doesn't mean just one thingThe vid...

FHP 612 - The Wrong Time Is The Right Time

13 Feb 2024

Contributed by Lukas

The video version of this episode is live on youtube!

FHP 611 - Overrated/Underrated: Fat Loss Edition

08 Feb 2024

Contributed by Lukas

In this episode we're going to talk fat loss and whether things like intermittent fasting, workouts and food quality is overrated or underratedTh...

FHP 610 - But I LOVE Cookies...

06 Feb 2024

Contributed by Lukas

In this episode we're going to talk about non-negotiables  and finding the right lifestyle balance for you!The video version of this episode is ...

FHP 609 - Fat Loss Is NOT A Lifestyle

02 Feb 2024

Contributed by Lukas

We often talk about how we want our diet to be a lifestyle but when you're trying to lose fat it's not always a lifestyle.The video version ...

FHP 608 - My Results Stopped! (Is it Really a Plateau?)

30 Jan 2024

Contributed by Lukas

Is it really a plateau or just part of the process? We'll take a look in this episode and discuss how progress is never linearThe video version o...

FHP 607 - How Your Fitness Is Like A Road Trip

26 Jan 2024

Contributed by Lukas

In this episode we'll look at how your fitness is like a road trip! Learn how to approach speed limits and what NOT to do if you get a flat! The...

FHP 606 - The Downside vs. The Upside of Health & Fitness

23 Jan 2024

Contributed by Lukas

In this episode we'll look at how every upside has a downside and why that might not be such a bad thing...The video version of this episode is l...

FHP 605 - 5 Metabolic Boosting Protocols

18 Jan 2024

Contributed by Lukas

In this episode we're going to look at 5 metabolic boosting protocols and how to optimize them for the best results. The video version of this e...

FHP 604 - The Best Workouts For Fat Loss - Strength vs Cardio

16 Jan 2024

Contributed by Lukas

In this episode we'll take a look at how strength training and cardio impact fat loss!The video version of this episode is live on youtube!

FHP 603 - Happy National Quitter's Day!

12 Jan 2024

Contributed by Lukas

Ever found yourself part of the crowd that drops their New Year's resolutions like hot potatoes come mid January? You're not alone. Today is...

FHP 602 - The Real Secret To Success

11 Jan 2024

Contributed by Lukas

In this episode we'll look at the real "secret" to success. We need to create an ongoing process that can be your most reliable compass...

FHP 601- New Year, Old Me

09 Jan 2024

Contributed by Lukas

In this episode we'll discuss starting a new year and how perception is reality! The video version of this episode is live on youtube!

FHP 551 - Fast Fixes And The Cost Of Getting Lean

28 Dec 2023

Contributed by Lukas

Unpopular opinion to voice….Success is struggle.And with everything we achieve, there is a cost or sacrifice.A downside to an upside. And the more ...

FHP 550 - Should You Eat Before Bed? Breaking Down Bad Habits

26 Dec 2023

Contributed by Lukas

There are certain habits, like late night snacking, that we’d ideally like to stop doing.While not necessarily bad…they aren’t serving us or hel...

FHP 549 - Don't Let AGE Define You

14 Dec 2023

Contributed by Lukas

Too often we let our age dictate what we can and can’t do.What we are SUPPOSED to do.But our age doesn’t define us.We define how we get older.Beca...

FHP 548 - Why 90% of People In The Gym Won't See Results (I'll Wait)

12 Dec 2023

Contributed by Lukas

What are you waiting for?There is no right time…No perfect moment to start something.Honestly the right time to start something is when it feels lik...

FHP 547 - Cardio For Fat Loss - Yay Or Nay?

28 Nov 2023

Contributed by Lukas

I talk a lot about strength work for body recomp and fat loss.Because muscle is metabolic magic. It truly stokes our metabolic fire.More muscle means ...

FHP 546 - The No Excuses Way To Results

21 Nov 2023

Contributed by Lukas

There are always a bazillion and one valid reasons NOT to make a change…not to do something.No time is ever the right time.Because often our excuses...

FHP 545 - Menopause - "The Big Change"

14 Nov 2023

Contributed by Lukas

Life is about constant exploration. About constant growth.About constantly challenging ourselves to learn and improve.We should always be setting goal...

FHP 544 - STOP Sabotaging Your Results - Create Lasting Habits

09 Nov 2023

Contributed by Lukas

Creating new habits is HARD. And just when you think you’ve got an old pattern or habit broken and a new routine…Life does something that makes th...

FHP 543 - THIS Is Killing Your Metabolism...

31 Oct 2023

Contributed by Lukas

Muscle stokes our metabolic fire.Often if we just focused on building muscle, we would ultimately be leaner and see fat loss results faster.Yet so oft...

FHP 542 - STOP The Extreme Diets And Workouts To Lose Weight

23 Oct 2023

Contributed by Lukas

Stop the extremes. Stop the restriction. Stop pushing yourself to the point you want to give up constantly.Instead embrace finding your balance and re...

FHP 541 - Define How You Age

17 Oct 2023

Contributed by Lukas

You can’t stop getting older.But you can DEFINE HOW YOU AGE.Our body will change. Our needs and goals will evolve.But getting older doesn’t have t...

FHP 540 - 5 Diet and Exercise Myths

10 Oct 2023

Contributed by Lukas

There are lots of different opinions and perspectives out there. And while I think this is a good thing, it can also lead to us creating beliefs and ...

FHP 539 - Why Is Nothing Working?!

03 Oct 2023

Contributed by Lukas

Sometimes it feels like nothing is working! No matter how hard we try, we stay stuck in the same spot, asking ourselves, "Why is nothing working?...

FHP 538 - You're Sabotaging Your Own Success...Here's How

26 Sep 2023

Contributed by Lukas

We are often our own worst enemy.And it comes back to the fact that whether we believe we can or we can’t we’re right.How we perceive things, dict...

FHP 537 - Why 1% Tweaks Can Lead To BIG Results

19 Sep 2023

Contributed by Lukas

So often when we want to see a better result, we feel like we need to make these massive changes.When often it is 1% tweaks, slight shifts in perspect...

FHP 536 - Postpartum Fitness - What You Need To Know

10 Sep 2023

Contributed by Lukas

Are you a new mom juggling baby care and fitness goals? In this episode, I'm joined by my fabulous trainer Rachel, a new mom, who shares her real...

FHP 535 - Is it Healthy? Busting Food Labels

05 Sep 2023

Contributed by Lukas

Many healthy terms and habits have evolved over time.Keto now is not what keto originally was.Tabata now refers to so many variations of intervals it ...

FHP 534 - Challenging 'Healthy' Habits and The Truth About Net Carbs

26 Aug 2023

Contributed by Lukas

We all want to get away with whatever we can. What I mean by this is…if something seems like a short cut or a way around what we “should” be doi...

FHP 533 - Fad Diets - How Dangerous Are They?

22 Aug 2023

Contributed by Lukas

Fad diets promise a quick fix or easy solution, but not only do they not lead to LASTING results they could also even be bad for your health and KILL ...

FHP 532- How To Manage Stress (And How it's Sabotaging Your Results)

15 Aug 2023

Contributed by Lukas

How to manage stress...When we want to lose weight, gain muscle, achieve amazing body recomposition or even improve our health, we turn to the things ...

FHP 531 - The Biggest Fat Loss Mistakes (Nutrition + Workout)

08 Aug 2023

Contributed by Lukas

Many of us desperately want to get off the dieting roller coaster and each new program we begin we have the hopes of it being the thing.But what makes...

FHP 530 - The Dose Makes The Poison

01 Aug 2023

Contributed by Lukas

Are you tirelessly chasing perfection and often falling short? We've been there, and we're here to help! In our latest episode, we shed ligh...

FHP 529 - Managing Menopause (Hormones, Nutrition, Workouts and More)

25 Jul 2023

Contributed by Lukas

Let’s talk about MENOPAUSE. Sorry ladies, you can’t avoid it. And for some, the hormonal changes will hit harder than others. But I want to discu...

FHP 528 - Optimize Your Workouts and Nutrition for Better Health

18 Jul 2023

Contributed by Lukas

We also want to better understand what is going on with our body.And getting an official diagnosis can help. Labels can help us then assess what we n...

FHP 527 - Why Your Calorie Deficit Isn't Working (Mistakes To Avoid)

11 Jul 2023

Contributed by Lukas

Calories in vs calories out are all that matter for weight loss.Yes. This is true - Take in less energy you expend and you will lose weight on the sca...

FHP 526 - How To Build A Strong Core with Christina Christie

03 Jul 2023

Contributed by Lukas

While our core gets a lot of attention because many of us want toned abs or to avoid lower back and hip pain, our core is really a foundational compon...

FHP 525 - Why You’re Not Losing Fat (The #1 Reason)

27 Jun 2023

Contributed by Lukas

Struggling with weight loss? Fear and misinformation about protein might be holding you back. Join me and my fabulous dietitian, Michelle, as we bust ...

FHP 524 - The No B.S. Approach To Getting Lean And Strong

19 Jun 2023

Contributed by Lukas

Achieving your goals is NEVER easy.Simple and sustainable don’t mean easy.Success is hard.Really selling you on wanting to make a change right now…...

FHP 523 - All About RUNNING: Run Longer, Build Endurance, Fuel your performance

13 Jun 2023

Contributed by Lukas

Want to level up your running game? Then this episode is for you! Join me as I chat with one of my amazing coaches and fellow endurance athlete, Pamel...

FHP 522 - Fitness Tips For Busy Moms

06 Jun 2023

Contributed by Lukas

Do you ever feel guilty for wanting to prioritize your own needs and goals as a busy parent? What if we told you that taking care of yourself is actua...

FHP 521 - CELLULITE! Everything You Need To Know

30 May 2023

Contributed by Lukas

Do you find yourself constantly worrying about cellulite, questioning how to reduce its appearance or even why it's considered a beauty issue? In...

FHP 520 - 5 Tips To Build Muscle (At ANY AGE)

24 May 2023

Contributed by Lukas

So you want to gain that lean muscle and be your strongest, fittest self…Where do you start, and how can you see the best results as fast as possibl...

FHP 519 - 5 Workout & Diet MISTAKES

19 May 2023

Contributed by Lukas

Have you ever felt like nothing you've tried in the past has worked when it comes to you achieving the results you're looking for? Join me i...

FHP 518 - 5 Excuses Sabotaging Your Results with Lauren Tickner

09 May 2023

Contributed by Lukas

There is always a reason not to do something. But there is also a way to address any excuse we have and manage it to move forward.In this episode of t...

FHP 517 - Should You Set Goals? Purpose, Priorities, and Better Results With Shana Verstegen

02 May 2023

Contributed by Lukas

There's no shortage of reasons to avoid taking action. It's all too easy to let our healthy habits fall by the wayside when they lack a clea...

FHP 516 - Debunking Exercise And Diet Myths

25 Apr 2023

Contributed by Lukas

When it comes to fitness and nutrition, there are so many different viewpoints and opinions out there. With so much conflicting information, it can be...

FHP 515 - How to Lose Fat AND Gain Muscle at the Same Time (Body Recomposition) With Christie Besu

18 Apr 2023

Contributed by Lukas

Looking to lose fat and gain muscle at the same time? In this episode, we're sharing 5 tips to help you achieve body recomposition and eat accord...

FHP 514 - 5 Tips To Boost Your Metabolism and Optimizing Your Sleep With Dr. Amy Bender

11 Apr 2023

Contributed by Lukas

Slow Metabolism? Struggling with your sleep?In this episode, we'll dive into your metabolism and discuss how we can keep it healthy as we age. Ma...

FHP 513 - 5 Reasons You're Not Losing Weight

04 Apr 2023

Contributed by Lukas

Are you feeling frustrated by your lack of weight loss results? Don't worry, you're not alone. In this episode, we'll be diving into t...

FHP 512 - Exploring the Power of Mobility and Movement with Dr. Jen Hosler

28 Mar 2023

Contributed by Lukas

In this episode, we're diving into 5 essential strategies for maintaining optimal mobility and movement throughout your life, regardless of age. ...

FHP 511 - Seeing Abs, Pull Up Tips and Building Body Confidence With Dr. Charlotte Markey

21 Mar 2023

Contributed by Lukas

In this episode:The process is never over…you are never done! Then I’m excited to share an interview I did with Dr. Charlotte Markey about tips t...

FHP 510 - Should You EAT MORE to Lose Weight? Are Greens Powders Worth it?

14 Mar 2023

Contributed by Lukas

Should You EAT MORE to Lose Weight? Are Greens Powders Worth it? In this episode... I’ll discuss why results aren’t just about working hard and ...

FHP 509 - Can You Lose Body Fat From Specific Body Parts? Living Boldly with Kelsea Hellyar

07 Mar 2023

Contributed by Lukas

In today's episode...- I want to talk about sacrifice and why it’s needed to reach any goal- I’m excited to then share an interview I did wit...

FHP 508 - 3 Nutrition Myths (Debunked), Meal Timing, Unilateral Modifications

28 Feb 2023

Contributed by Lukas

3 Nutrition Myths (Debunked), Meal Timing, Unilateral ModificationsIn This Episode:I’ll talk about why now IS the right time to startMichelle and I ...

FHP 507 - 3 Perimenopause Training Tips and Aging Well with Hayley Hollander

21 Feb 2023

Contributed by Lukas

In this episode, I’m going to go over why you need to care about it NOW. I interviewed with Hayley Hollander on aging well and training tips for men...

FHP 506 - Why is Change So Hard? Alcohol, Holidays and Cardio!

14 Feb 2023

Contributed by Lukas

In this episode:We’ll chat about unlearning and why change is so hardMichelle will share why you are NOT what you eatI’ll go over the holiday bala...

FHP 505 - Should Women Take Creatine? Perimenopause and more

07 Feb 2023

Contributed by Lukas

In today’s episode:We’re going to chat about fault vs responsibilityLet’s talk about managing the symptoms of peri-menopauseCreatine - Ladies, i...

FHP 504 - Being Wrong is RIGHT | Pyramid of Protein prioritization

31 Jan 2023

Contributed by Lukas

In this episode of The Fitness Hacks Podcast we'll cover...00:00 - Welcome to the Fitness Hacks Podcast00:42 - Being wrong is right. Embrace bein...

FHP 503 - Macro Hacks, Changing Diet Habits and Maximizing Squats

24 Jan 2023

Contributed by Lukas

In this episode of the Fitness Hacks Podcast...00:00 - Introduction00:35 - Quality Over Quantity04:00 - Dietitian Corner - Behavioral Changes16:44 - M...