My name is Cori Lefkowith and I started Redefining Strength in 2014 with one mission…
That mission goes beyond goals. We’re here to provide you with a science-backed approach that not only supports your health and fitness journey but also empowers you through education.
My team of experts will guide you in building habits that seamlessly become a part of your lifestyle, ultimately reshaping your identity. Get ready to redefine what strength means to you and embrace a transformative experience with us.
My muscles r definitely better bigger and stronger. I'm 63 female mostly keto healthy Keto. Butt but and hip and back side in hip area is larger. Hate it
Hey Corey, this is a great video-like all your videos. Something I would like to learn more about from you is the recovery process. I’ve been consistently strength training about five days a week and then I do a couple 5K runs usually for cardio, or maybe rowing if the weather is crappy. I get a decent amount of sleep, but I never know exactly what else I should be doing for recovery. Do I need to take an entire day off? Anyway, more about recovery would be awesome.
First off, I like the dog at the end. Second, this all sounds like solid advice. Third, how do I share this information with someone I care about without giving her the wrong impression and being told that I have to sleep outside for the night?
Saddly, cant spot exercise "viceral belly fat". And ladies here is solid fact.. If your in your late 30's/early 40's you're most likely heading in to menopause..and that means your HORMONES are going to go out of whack. It's gonna continue as your get older too. This is gonna make your desire to lean out/loose fat.. especially belly fat. much harder.. on top of the fact that you're older.. and you likely havent worked out much for a few years or more. YOU WILL NEED TO GET YOUR HORMONES BACK IN BALANCE PERIOD.. THERE IS NO WAY AROUND THIS IN ORDER TO ACHEIVE YOUR DESIRED RESULTS. Absolutely.. dont supress or or restrict your appetite and intake, but rather eat correctly and that means.. drop kicking sugars, high carbs, seed oils ... to the curb. You all should be shooting for <20 grams of carbs per day.. and hopefully those carbs are coming from good sources.. NOT SUGARS! I never suggest focusing on calorie intake, but rather your Macros..and those should be coming from protein/good fat sources. Lots of people have great sucess with a KETOgenic type of intake.. and it's a pretty easy way to get started. I used it and it was a stepping stone for me.. I went full carnivore..which really rocketed my results. Absolutely DO NOT consider taking stuff like Ozempic or any GLP1 peptide therapy.. THOSE ARE APPETITE SUPRESSANTS! There is a video on Chalene Johnson channel where her guest DR tells you that MicroDosing Ozempic is good thing, rofl.. ABSOLUTELY WRONG..DO NOT FOLLOW THAT- IT'S VERY BAD ADVISE...Appetite Surpressants are terrible idea. Regarding Pepetide Therapy.. There are some very good pepetide therapies out there that are great.. like cjc1295/Impamorlin.. NOT AN APPETITE SUPRESSANT. ...You want your body to burn fat and build muscle.. and as you get older.. unfortuneatley... the pituatary gland stop producing.. GH,, (growth hormone) that instructs your body to burn fat/build muscle.. and that is your ultimate goal. More muscle less fat...Your waist line will tell how well your doing.. dont focus so much on what the weight scale says.
In addition, Ozempic is the subject of class action law suits in the US, as it is implicated in causing permanent gut paralysis. I was prescribed it, briefly thankfully, for my T2 diabetes, but I woke up and rejected all the standard 'medical' (appalling!) advice, and all their drugs. Diet, virtually everything is to do with diet, and I thought mine was healthy (followed the NHS dietary advice - big mistake!).
You rock! We need to hear the real down and dirty, come to terms, and get on with a real long-term commitment. Hard, yes…but ‘not impossible’, which is actually really great. Just KEEP doing it 💕
I remember getting a Stepper thing from a shopping channel, but after I think 2 months or so the peddles broke lol. I donated it to a church, they couldn't fix it.
Hi! I hope you will answer me soon because I am about to begin my own workout routine and as much as I seem lots of information about it I am still somehow feeling lost. I am planning on going to the gym 3 times a week: M-W-F and my goal is to gain muscle mass and become stronger. I am a very skinny woman with not much fat so with that said, is there any of your videos you can recommend me to guide me in this journey? As far of the nutrition aspect I eat very healthy but I noticed that I never get enough carbohydrates but I do get enough protein and healthy fats. My average RESTING CALORIE INTAKE (doing nothing just breathing) is between 1,200-1,300 and as part of my total expenditure calories is about 1,500-1,600 so my question now is how much more calories should I add if I am planning to work out 3x/ week? My fitness pal says to add up to 1,900 Val’s but I feel that is too much as o can’t barely get to my maintenance calories. Please help??? Thank you 🙏
OMG you are so tone! I'm skinny with flabby tummy and arms 😂 I'm not too bad for my age, but I NEED to tone. You inspire me, I'm going to 'try' but I'm so lazy 😢 I have no motivation cause with clothes I still can get away with it.
Omg soooooo needed to hear this. That's exactly happening to me. Belly looks bigger now that other body parts r shrinking . Thank you so much for encouraging us
I was having chemotherapy treatments for stage III breast cancer from Dec 23 - April 24. During that time I was so sick I could barely move. I have now started exercising and eating again. But I now only eat organic salads full of veges and berries, organic chicken, and organic eggs. Oh, and organic full fat Bulgarian yougurt. I dont have enough strength yet to lift or run like i did before cancer, so I walk 15,000 steps per day. Ive been so surprised at how to the fat is literally melting away. It wasn't even my intention, I just dont want tfe cancer to come back. Sidenote - I am about 50lbs overweight, so I do have fat to lose. I was just going to worry about that after I get my strength back.
Love that you're controlling what you can control. You're a fighter beastette! Keep on those habits and regress to progress as you even get back to some simple mobility work and bodyweight movements. You've got this!
Being at the lower range of normal weight I feel it is VERY hard to lose any weight. It seems my body has "found" its weight and doesn't want to change it. So I guess all I can do is shaping up.
Honestly we do hit a set point our body doesn't want to change from. The dead zone where it feels like nothing is happening. But this may be a point where focusing on moving to maintenance if you've been in a deficit can actually help you lean down by adding some muscle. Of course, the scale may go up. But the scale doesn't show true body recomp. And gaining muscle will help you look leaner! Just some food for thought if you are already lower in body fat and weight and want to see additional definition.
@@redefiningstrengthOC Thanks so much for your reply! This is exactly what I was suspecting and what was going around in my mind a lot lately and it's awesome to see it confirmed by an expert.
Most of weight is in my legs. I gained back 20 lbs back after a 96 lb weight loss. I’m devistated and no matter what I have done, nothing takes it off. I also have pain in my legs. To top of off, I tore my meniscus a couple of months ago. (I am 64 with metabolism like a rock 😢)
Ok so first things first....CONGRATS ON KEEPING 76lbs OFF! Celebrate that and also celebrate you're now realizing you need to make a change to drop the last 20 you want. Also...Hope you're doing physio for your knee. That focused rehab work can help you get back to training sooner. But in the meantime, focus on training around the injury, even seated upper body work. And focusing on small changes to your current diet can help you kickstart things. What's one small dietary change you can make TODAY?
@@redefiningstrengthOC Thank you 🙏. I have to figure out what I can change but I feel so defeated that I keep eating the wrong things. But I won’t give up. I would be happy if I could lose even 10 of that. 🥹
🎯 Key points for quick navigation: 00:17 *🏋️♂️ Infomercials often exaggerate the effectiveness of fitness products.* 00:31 *💸 Promises of instant weight loss for payments are often misleading.* 00:58 *🤔 93% of women struggle to lose belly fat due to unrealistic expectations and quitting when results are slow.* 01:11 *⏳ Consistency and precision in diet and exercise are crucial for losing stubborn belly fat.* 01:40 *🧠 Understanding that fat loss from stubborn areas takes time and persistence.* 02:08 *🛠️ Achieving long-term success requires pushing through difficult phases and maintaining balance.* 02:22 *🧬 Genetics influence where we store fat, but consistency is key to overcoming stubborn areas.* 02:50 *🩸 Lower blood flow to stubborn areas makes fat loss from these regions harder.* 03:31 *🧬 Different types of fat cells affect the fat loss process differently, with beta cells making it harder.* 04:08 *🚶 Embracing the difficulty of fat loss helps in preparing for and overcoming challenges.* 04:25 *🏃♀️ Progress might make stubborn areas look bigger in comparison as other areas slim down.* 05:08 *📏 Tracking measurements from various areas helps in recognizing overall progress.* 05:36 *🔄 Breaking a set point requires precision and consistency in diet and exercise.* 06:18 *🏆 Achieving aesthetic goals brings confidence and strength, reinforcing healthy habits.* 07:01 *💪 Overcoming lifestyle patterns leads to both physical and mental health benefits.* 07:29 *📊 Macros matter most; tracking food intake is essential for making effective changes.* 08:26 *🧘♂️ Progressing core workouts helps in achieving better definition and results.* 09:35 *🌱 Focusing on quality in diet and exercise ensures effective fat loss.* 10:31 *⏳ The process of losing belly fat is non-linear and requires strategic breaks to avoid burnout.* Made with HARPA AI
I would like to note that we shouldn’t base our idea of “fit” on pictures on social media, from competitions or in magazines. Those are achieved with photoshop, dieting/dehydration, or lighting and tension of muscle. My only advice to anyone is get started but expect it to take at least as long as it took you to gain the flab. Start on a Tuesday, in March, just because you can, because you want to, because you want to feel better. Do only what you can consistently maintain for at least a month at a time then once that is done, add something to take it up a notch. Momentum builds but only if inertia is overcome. My husband and I started together about two years ago. All we did was walk our 10,000 steps. Super easy because we had places we could walk even in inclement weather that we didn’t need to get into a car to reach. Then we started honestly logging our food, which was super easy because it was integrated with our trackers. Then, because we were logging our exercise, we added intensity, then duration, then joined a gym because it was now a habit and…winter, to tracking macros, to now targeting specific goals. My stomach is still not flat but it will be in time if I keep working at it. Even if it isn’t, that was never my goal and my arms are befitting Sarah Connor in my 40s.😂
I love the way you've stacked those habits and kept going, enjoying the journey and celebrating those wins along the way. And honestly, I would say sometimes it takes LONGER than it took to gain the weight because we have to often reverse previous dieting practices, fight old patterns and even change mindsets. It's often an ebb and flow. And the more we sometimes "oversell" the negative to ourselves, the easier it is to stay focused on those daily habits so it happens faster. Also sometimes embracing doing LESS to keep going when we would do nothing and ultimately fall off forcing an intensity right for another time is so key to creating that consistency so time can work its magic!
I've had two children and am over 60yrs. I gained 30-40 pounds during the pandemic lockdown. Just when I thought I was just too old to get back into shape, I finally showed progress. I found that I do need to take breaks from dieting and eat spaghetti and meatballs or whatever once a week and just rest once or twice a week instead of mad exercise several times a day, every day.
YES! It's not just one intensity forever. Diet breaks, "cheat days," refeeds...all help us create balance for consistency long term, which is key. Can't out exercise or out diet time and sometimes backing off and doing the minimum to even keep going helps us find that motivation again to push through a bit more!
6 months ago I started weightlifting (already walk & do yoga). My trainer said 140 grams of protein but I thought that was too much so I got 80 or so. Well…. I did gain strength AND I lost 10 lbs …. BUT…..I actually LOST muscle 😔. Now, trying to eat 90 or more but it is so hard to eat that much!
