It's true! Success isn't owned, it's rented. And rent is due every single day. The more we assess where we are now to make small changes, the more we can slowly adjust our course in a sustainable way!
Yeah! In this day and age where there are so-called "hacks, cheats and shortcuts" to just about anything people expect there to be some magical diet or routine that is going to give then the results they want. There isn't. There is advice on how to make your diet and exercise more effective for you but you can't hack your way to being healthy and fit. Time and effort are the only things that will give you results. TY!.
We definitely can't out exercise or out diet time! And the more we assess OUR lifestyle to help ourselves evolve it, the more we create lasting changes. It is often the difference between "going on a diet" and ADJUSTING our diet!
Do harder things to make easier things easier. Easier said than done. I started from rock bottom. But eventually I got way better. First change for me was eat more food and move more. But we all are capable of getting better for our own goals. It takes time, effort and research.
It does take lots of effort and research. And small changes add up! It's about just even very slightly pushing that comfort zone over completely busting through it!
Thank you, Ms. Lefkowith, for another sage and erudite video filled with truth and encouragement. This past year has seen my weight go up, my energy and activity levels go down, and my despair at getting back into bodybuilding competition fly through the roof. I am looking at a likely rotator cuff repair sometime this year and at my age (post 60), I really don't relish the thought of going 'under the knife' with the odds of surgery 'working' only being 50%. Not to mention all the time off of work and patient care going down the tubes until I'm back from recovery. I have a sneaking suspicion much of my weight gain is from hormones, though I am 10+ years post-menopausal. I am encouraged by your #10 suggestion of do it anyway, even if it's only for a minute. I am not likely to ever grace the competition stage again, and as much as that pains me to say, it's the truth. At this point, I'd be happy being able to walk up a flight of stairs without breathing hard. I can start with one minute on my treadmill and take comfort (and pride in myself) with that. Many blessings to you and your family this holiday season, from across the pond...
We don't know what is possible until we prove it possible. But right now we can't only focus on where we want to go...just where we are. Then we can take those closest steps forward. And in that build, you may be surprised by what you can accomplish by first just making the smallest of small changes! Whether you can train or not, you can start to adjust your fueling. And there is so much you can do to train around the shoulder! YOU'VE GOT THIS! One small habit change TODAY!
I love finding things that work, and taking on the challenge and change. I find myself perplexed by people who have no desire to do that, who say things like "I could never...." fill in the blank ("give up my nightly ice cream" "wake up early" etc etc). Also, when making changes, it's the habit that starts first - not perfection. I build in new habits by doing them consistently over time and building up until they are a part of my life. And, I'm not afraid to change course when new information comes along.
My problem is I haven't found a way to make "nutritious" food taste good. Eating has become a torture. Always trying to not eat the only things that taste good in you mouth because they're not healthy.
Keep in mind that it takes seven years for the body to have completely new cells; some will expire and be replaced sooner than others. Taste buds won't take seven years but you're in it for the long haul. One day, it will be easier. One day, eating most processed junk will actually taste awful. But today, do you best to find the balance between healthy and tasty; you may have to do this incrementally.
Meat. potatoes. onions. Garlic. Pasta. Butter. Milk. Maybe some seafood and some fruits to. And many more things. Everyone needs different things but try to avoid over processed stuff. Pretty much all of this stuff is naturally good and tasty. sason with salt and pepper
I'm sorry to hear that. Change is definitely hard. But we can see obstacle or opportunity. I like to even step back and go back to eating what I do like and find small swaps to help move forward. If I want pizza, can I have a slice but add in a side salad? Can I adjust the crust? Can I make it at home to have a slightly healthier variation with more protein. What adjustments do I like? How can I hide veggies even in a pasta sauce? I think the more we feel we have to be super "clean" the more we actually just cause ourselves to never embrace changes. Changes are often built. So maybe you take a day you'd ideally enjoy and find smaller adjustments to that first to build. I know for me, I work in dessert first. Is it always healthy? NOPE. But I find I'm not only more willing to eat nutritious food then on other days but overall eat more because I'm finding balance over forcing restriction. Just food for thought :-) Habits don't fit us all in one way.
Eating enough food when I started weight lifting seriously was very hard for me. I can understand other people not getting it. Overeating is easy, right? No, it's easy to eat too many cookies. It's not easy to eat that much chicken, salmon, eggs
@seattlegrrlie I feel this so much. I'm 46 so I've grown up in the era of the idea that women need to do tons of cardio and only eat 1200 calories a day. It's been pounded into our brains and I'm working on getting over that. Sure it's easy right now because of Christmas and there's lots of overeating, but you're exactly right, it's not as easy to eat the things we should be eating while hitting our calories targets.
Totally agree! Change, of any kind, isn't easy as we've trained our mindsets and created "natural" patterns we default into and then we need to break. I work with many clients to reverse diet as it isn't always easy to eat more especially when truly fueling and hitting the macros we need!
:-) It is! And I know many of us even fall into that learning trap where learning becomes the "action" but we never actually implement. We even get analysis paralysis and overwhelm!
So I didn't say it doesn't work? But it's what we often turn to and do more of for fat loss instead of making the hard change to add in strength work even just TOO. Because cardio, especially when in a deficit, can be catabolic to muscle mass. And because you aren't creating progression each week, you also adapt and don't burn as many calories per session as we think we do as our body becomes more efficient. So A. It can allow you to out exercise your diet for long. B. In a calorie deficit leads to muscle mass being lost with tons of steady state being included which fights us looking leaner and can lead to metabolic adaptations. C. Strength training CAN be metabolic as it doesn't have to be either or. D. Part of why I mention it here is that we so often also want to ADD...we want to do MORE and work "harder" instead of making swaps to be more efficient that might not fit our old mantras or beliefs. We tie our identity even to certain habits and then struggle to make hard changes. I see it even potentially in you questioning now although I do love you asking to help yourself embrace the why and make a hard change! Here's more on cardio for fat loss - redefiningstrength.com/3-cardio-mistakes-for-fat-loss-and-what-to-do-instead?sl=yc And... redefiningstrength.com/fhp-547-cardio-for-fat-loss-yay-or-nay?sl=yc
Abs are revealed in the kitchen :-) But how we create all systems to work together is key. And I can tell you as much as you can't out exercise your diet, you can't out diet your exercise routine for definition either!
One is an apple watch which I've just always had to tell the time. The other is a whoop to track sleep :-) I like to see how little change I make in macros or workouts impact recovery and sleep!
Changing habits is changing behavior
Simple action, but consistently doing it... Is the real work
It's true! Success isn't owned, it's rented. And rent is due every single day. The more we assess where we are now to make small changes, the more we can slowly adjust our course in a sustainable way!
Yeah! In this day and age where there are so-called "hacks, cheats and shortcuts" to just about anything people expect there to be some magical diet or routine that is going to give then the results they want. There isn't. There is advice on how to make your diet and exercise more effective for you but you can't hack your way to being healthy and fit. Time and effort are the only things that will give you results. TY!.
We definitely can't out exercise or out diet time! And the more we assess OUR lifestyle to help ourselves evolve it, the more we create lasting changes. It is often the difference between "going on a diet" and ADJUSTING our diet!
‘Self imposed limitations’ …. Thanks for your passion and brutal honesty - is so appreciated and keeps it real. ❤
So glad it helps!
_"Learning experiences with a side of frustration"_
I love that. 😎
I so appreciate the practicality of your approach and your kindness and humility. Your words ring true because you’ve been there.
Thank you! I'm so glad the tips help! And while it can feel this way, we aren't alone in our struggles! Always want to share to help!
My favorite tips are the two at the end, I love your channel because you always have good tips to share
Thank you! So glad they help!
Do harder things to make easier things easier. Easier said than done. I started from rock bottom. But eventually I got way better. First change for me was eat more food and move more. But we all are capable of getting better for our own goals. It takes time, effort and research.
It does take lots of effort and research. And small changes add up! It's about just even very slightly pushing that comfort zone over completely busting through it!
Today it is so easy to not “own up” and therefore embrace excuses for ourselves! Thx again, Cori!!! Happy Holidays!
It is! But the more we even catch ourselves in the act of passing blame, the more we can shift our perspective! Happy Holidays!
Do it anyway! 😊 Thx Cori. ❤
Glad it helped :-)
Thank you Cori !!! Your knowledge surpasses the locals! Merry Christmas🎄Happy Holidays 🎁 I’m pushing forward for results 💪🏻
Keep rocking those changes! Happy Holidays!
Just what I needed to hear...thank you.
So glad it helped!
Great video Cori! Always appreciate your words of wisdom!
Thank you! Glad the tips always help :-)
Thank you cori for you fantastic advice 🎉
So glad the perspectives help!
Thank you, Ms. Lefkowith, for another sage and erudite video filled with truth and encouragement. This past year has seen my weight go up, my energy and activity levels go down, and my despair at getting back into bodybuilding competition fly through the roof. I am looking at a likely rotator cuff repair sometime this year and at my age (post 60), I really don't relish the thought of going 'under the knife' with the odds of surgery 'working' only being 50%. Not to mention all the time off of work and patient care going down the tubes until I'm back from recovery. I have a sneaking suspicion much of my weight gain is from hormones, though I am 10+ years post-menopausal. I am encouraged by your #10 suggestion of do it anyway, even if it's only for a minute. I am not likely to ever grace the competition stage again, and as much as that pains me to say, it's the truth. At this point, I'd be happy being able to walk up a flight of stairs without breathing hard. I can start with one minute on my treadmill and take comfort (and pride in myself) with that. Many blessings to you and your family this holiday season, from across the pond...
We don't know what is possible until we prove it possible. But right now we can't only focus on where we want to go...just where we are. Then we can take those closest steps forward. And in that build, you may be surprised by what you can accomplish by first just making the smallest of small changes! Whether you can train or not, you can start to adjust your fueling. And there is so much you can do to train around the shoulder! YOU'VE GOT THIS! One small habit change TODAY!
Thanks once again for the dose of reality! Happy holidays 🎉
My pleasure! Happy Holidays!
I love finding things that work, and taking on the challenge and change. I find myself perplexed by people who have no desire to do that, who say things like "I could never...." fill in the blank ("give up my nightly ice cream" "wake up early" etc etc). Also, when making changes, it's the habit that starts first - not perfection. I build in new habits by doing them consistently over time and building up until they are a part of my life. And, I'm not afraid to change course when new information comes along.
Love it! Sounds like you've found a fabulous approach by remembering it's about your mindsets and needs. You meet yourself where you are at and build!
Lol, someone recently told me not to overthink things...i was like 'but that's my favorite thing!'
You are like minded, i love it!
Deep video, thank you for your contribution. Inconsistency I and impatience is the theme of my life
Patience is the hardest part. But stepping back at times and setting those "end dates" as checkpoints to make little tweaks can help!
❤❤❤ thank you!
My problem is I haven't found a way to make "nutritious" food taste good.
Eating has become a torture. Always trying to not eat the only things that taste good in you mouth because they're not healthy.
Keep in mind that it takes seven years for the body to have completely new cells; some will expire and be replaced sooner than others.
Taste buds won't take seven years but you're in it for the long haul. One day, it will be easier. One day, eating most processed junk will actually taste awful. But today, do you best to find the balance between healthy and tasty; you may have to do this incrementally.
Meat. potatoes. onions. Garlic. Pasta. Butter. Milk. Maybe some seafood and some fruits to. And many more things. Everyone needs different things but try to avoid over processed stuff.
Pretty much all of this stuff is naturally good and tasty. sason with salt and pepper
I'm sorry to hear that. Change is definitely hard. But we can see obstacle or opportunity. I like to even step back and go back to eating what I do like and find small swaps to help move forward. If I want pizza, can I have a slice but add in a side salad? Can I adjust the crust? Can I make it at home to have a slightly healthier variation with more protein. What adjustments do I like? How can I hide veggies even in a pasta sauce? I think the more we feel we have to be super "clean" the more we actually just cause ourselves to never embrace changes. Changes are often built. So maybe you take a day you'd ideally enjoy and find smaller adjustments to that first to build. I know for me, I work in dessert first. Is it always healthy? NOPE. But I find I'm not only more willing to eat nutritious food then on other days but overall eat more because I'm finding balance over forcing restriction. Just food for thought :-) Habits don't fit us all in one way.
@williamkarlsson785 allergic to some of those things too
@@graygreysangui I've been on this road for over 7 years and still waiting for that thing about the taste buds to kick in, bud it's not happening.
NAILED IT BIG TIME!! Beeeoootiful!!
I love all your videos and you are honest.
Thanks! Try to be :-)
Eating enough food when I started weight lifting seriously was very hard for me. I can understand other people not getting it. Overeating is easy, right? No, it's easy to eat too many cookies. It's not easy to eat that much chicken, salmon, eggs
@seattlegrrlie I feel this so much. I'm 46 so I've grown up in the era of the idea that women need to do tons of cardio and only eat 1200 calories a day. It's been pounded into our brains and I'm working on getting over that. Sure it's easy right now because of Christmas and there's lots of overeating, but you're exactly right, it's not as easy to eat the things we should be eating while hitting our calories targets.
Totally agree! Change, of any kind, isn't easy as we've trained our mindsets and created "natural" patterns we default into and then we need to break. I work with many clients to reverse diet as it isn't always easy to eat more especially when truly fueling and hitting the macros we need!
There is no such thing as problems only solutions, a yes attitude gets you where you need to go.
Love that perspective!
You’re a champ!!
Thanks! So are you!
Great video and I am mostly wondering where do you get those cute work out pants 😊?!
Thanks! Many are Constantly Varied Gear and Bombshell Sportswear
Hard do it! Easy do it!! Tired,do it!! How bad do you want it? Mind over muscles. Habit changes...#preach
So true thank you
Merry Christmas to you and your family 🎄🎁🎅🦌🛷☃️❄️🩵❄️💪
You too!
I can't help liking someone who talks about "sulky truths"! 😂❤
Assuming this is ribbing me for saying "sucky" oddly? haha I do that often.
@@redefiningstrengthOC yes, and then I spelled it wrong in my comment! 🙄 I love it!
consistence is a strong practice
Knowing isn't doing. OH SO TRUE.
:-) It is! And I know many of us even fall into that learning trap where learning becomes the "action" but we never actually implement. We even get analysis paralysis and overwhelm!
It all sounds true…
I sense a "buuuuuut" you want to add...
@ “buuuuut” you must find what is true for you…😜 love your stuff!
why "doesn't cardio work" ?
i realize weights is key for strength (and the new fashionable workout), but WHY is cardio counter productive? is it?
So I didn't say it doesn't work? But it's what we often turn to and do more of for fat loss instead of making the hard change to add in strength work even just TOO. Because cardio, especially when in a deficit, can be catabolic to muscle mass. And because you aren't creating progression each week, you also adapt and don't burn as many calories per session as we think we do as our body becomes more efficient. So A. It can allow you to out exercise your diet for long. B. In a calorie deficit leads to muscle mass being lost with tons of steady state being included which fights us looking leaner and can lead to metabolic adaptations. C. Strength training CAN be metabolic as it doesn't have to be either or. D. Part of why I mention it here is that we so often also want to ADD...we want to do MORE and work "harder" instead of making swaps to be more efficient that might not fit our old mantras or beliefs. We tie our identity even to certain habits and then struggle to make hard changes. I see it even potentially in you questioning now although I do love you asking to help yourself embrace the why and make a hard change! Here's more on cardio for fat loss - redefiningstrength.com/3-cardio-mistakes-for-fat-loss-and-what-to-do-instead?sl=yc
And... redefiningstrength.com/fhp-547-cardio-for-fat-loss-yay-or-nay?sl=yc
@@redefiningstrengthOC no, "you" didn't, but the entire exercise industry is (mostly) saying just that -- cardio is a waste. thus my Q.
11th truth - abs aren’t made in the gym, they’re made in the kitchen 😢
Abs are revealed in the kitchen :-) But how we create all systems to work together is key. And I can tell you as much as you can't out exercise your diet, you can't out diet your exercise routine for definition either!
💪🏽💪🔥🌿🏅🏆
Why the two fit bits?
One is an apple watch which I've just always had to tell the time. The other is a whoop to track sleep :-) I like to see how little change I make in macros or workouts impact recovery and sleep!
@redefiningstrengthOC that makes sense. I was wondering if I was missing out on something 😆 I feel naked without mine.