Redefining Strength

09/06/2026

Traveling? Working out at home and only have a mini band? You can still get in a killer upper body workout using these moves.

For a quick Ladder Series, before two trisets with moves 1-3 making up the first and moves 4-6 making up the second. Do not rest between rounds of the triset but rest 1 minute between trisets. Complete 15 reps per move (or per side) of each move in the triset then 12 reps then 10 reps and finally 8 reps before moving on to the second series!

#1: Mini Band Pulldown
#2: Half-Kneeling Single Arm Row
#3: Scapular Mini Band Fly
#4: Mini Band Step Push Up
#5: Single Arm Floor Press
#6: Tricep Push Down

Grab my Body Recomp Guide For That Muscle-First Method to Fat Loss For Women 40+:

→ https://redefiningstrength.com/recomp?sl=fbmbup

Cori

P.S. If you're new to Redefining Strength...welcome!

I'm Cori, Head Coach + Owner. I’ve spent nearly two decades coaching women 40+ and have helped thousands navigate fat loss and body recomposition to build stronger bodies, feel more confident, and create results that actually fit their lives.

09/06/2026

Sprint for metabolic health and fat loss during menopause.

Comment SPRINT for my full interval protocol.

09/06/2026

"Nope. Jumping and impact isn't for me." I can feel you about to scroll away…😅

But hang on one sec…because 2 things.

First…there's a modification. You can absolutely do this move without the jump. I'll show you.

But second…and this is the one I really want you to hear…

Unless you've got an injury, the jumping we start to fear as we get older is often the exact impact we NEED to stay strong.

Impact…trained with intention and scaled to your level…is how we keep our bones strong, our power sharp, and our bodies resilient as we age. It's not the thing to avoid. For most of us, it's the thing we're wrongly avoiding.

That's why I love this leg hybrid cardio move. Give it a try with the variation that matches YOUR fitness level!

Grab my Body Recomp Guide For That Muscle-First Method to Fat Loss For Women 40+:

→ https://redefiningstrength.com/recomp?sl=fbsqlun

Cori

P.S. If you're new to Redefining Strength...welcome!

I'm Cori, Head Coach + Owner. I’ve spent nearly two decades coaching women 40+ and have helped thousands navigate fat loss and body recomposition to build stronger bodies, feel more confident, and create results that actually fit their lives.

09/06/2026

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 actually moves the needle.

After nearly two decades in the fitness industry...and plenty of trial and error myself...there are a few things I wish I’d understood much sooner.

In this video, I’m breaking down the 7 body recomp rules I keep coming back to again and again. These aren’t trendy hacks or quick fixes. They’re the fundamentals that can help you build a sustainable approach to losing fat, building muscle, and creating results you can actually maintain.

WATCH NOW: https://youtu.be/ucFXDIIBv_0

Cori

P.S. If you're new to Redefining Strength...welcome!

I'm Cori, Head Coach + Owner. I’ve spent nearly two decades coaching women 40+ and have helped thousands navigate fat loss and body recomposition to build stronger bodies, feel more confident, and create results that actually fit their lives.

Body recomp doesn’t have to be complicated. But with all the confli...

09/05/2026

Change is a skill.

And I think this is where so many of us get it wrong…

We assume the women who succeed just wanted it more. Had more willpower. More discipline.

But you? You've got discipline in SPADES.

You've tried every plan. Tracked every macro. Shown up for years, even when it wasn't working. Nobody could ever accuse you of not trying hard enough.

So it was never about wanting it or working hard.

It's that change…real, lasting change…takes a specific skill set. One most of us were never actually taught.

Not the skill of grinding harder. You've got that one down.

The skill of letting a bad day be just a bad day…instead of a reason to scrap the whole week.

The skill of trusting slow progress…when everything in you wants to force it faster.

The skill of eating MORE to fuel your body…when every diet taught you to cut harder.

The skill of adjusting when life gets messy…instead of quitting OR white-knuckling until you burn out.

THOSE are the skills. And here's the thing…

You haven't failed to build them because you're lazy or weak. You've never been either.

You just poured all that discipline into the wrong things. The things that were never going to work in the first place.

Redirect that same effort toward the RIGHT skills?

That’s when everything finally changes.

But skills aren’t built by simply knowing what to do.

They’re built through practice. Feedback. Adjustments. And learning how to respond differently when the old patterns inevitably show up.

That’s what real coaching should help you do.

Not just hand you another plan to follow perfectly - but help you build the skills to adapt that plan, navigate the messy moments and create results you actually know how to maintain.

If you’re ready to stop working harder at strategies that aren’t working and start building the skills that create lasting change…

APPLY FOR 1:1 COACHING: https://redefiningstrength.com/coaching?sl=skill

Cori

P.S. If you're new to Redefining Strength...welcome!

I'm Cori, Head Coach + Owner. I’ve spent nearly two decades coaching women 40+ and have helped thousands navigate fat loss and body recomposition to build stronger bodies, feel more confident, and create results that actually fit their lives.

09/05/2026

Target Your LOWER ABS - The Best Lower Ab Exercise You Aren't Doing...

Grab my Body Recomp Guide For That Muscle-First Method to Fat Loss For Women 40+:

→ https://redefiningstrength.com/recomp?sl=fblowerab

Cori

P.S. If you're new to Redefining Strength...welcome!

I'm Cori, Head Coach + Owner. I’ve spent nearly two decades coaching women 40+ and have helped thousands navigate fat loss and body recomposition to build stronger bodies, feel more confident, and create results that actually fit their lives.

09/05/2026

Want strong, defined arms? Then you’ll thank me for this ladder interval arm burner.

This works your shoulders, biceps and triceps in a quick series to build that strength and endurance.

Talk about a BURN! 🔥

Grab my Body Recomp Guide For That Muscle-First Method to Fat Loss For Women 40+:

→ https://redefiningstrength.com/recomp?sl=fbburner

Cori

P.S. If you're new to Redefining Strength...welcome!

I'm Cori, Head Coach + Owner. I’ve spent nearly two decades coaching women 40+ and have helped thousands navigate fat loss and body recomposition to build stronger bodies, feel more confident, and create results that actually fit their lives.

09/05/2026

“Just one more handful.”

I walked back and grabbed another stack of oreos from the cabinet.

As I put the container back and closed the door…I knew this wouldn’t be the last stack.

But I didn’t want more.

I didn’t need more.

More didn’t fit my macros, and honestly, I was just eating to…well…EAT.

As I popped just one in my mouth, I quickly put the rest back and threw the whole package in the freezer.

“Well, see…I can have some later because now they’ll last forever!”

(This was my thought with them being in the freezer…even though they would have lasted basically forever anyway, haha.)

But guess what?

I didn’t go back for another stack. Or dig into them the rest of the week.

That break in the pattern - that change in the availability of the oreos and shift in my “environment” - broke the behavior and “one more” habit.

This simple act of freezing something made it that much “harder” to get it and even made me feel like it would be there whenever I did actually want it in the future.

It also put the oreos out of sight because I didn’t really open that drawer in the freezer.

It was that pattern interrupt that instantly changed my ability to repeat a habit.

Yes…technically a lot of the candy or such I would freeze over the coming months and even years was freaking DELICIOUS frozen…but that didn’t change the fact that freezing it cut me off.

The act of freezing it STUCK and ended my “one more” game.

I mention this because I think so often we try to force new habits without really changing the patterns behind them OR the environment we are in.

And that’s why willpower does fade. Self-control disappears.

We’re constantly surrounded by all the things that call us back. By all the behaviors and actions that are so easy and second nature to repeat.

We need to CHANGE those signals to trigger a new response.

And this is where we can use the fact that we are all…well…LAZY to our advantage. (Or at least I am!)

The easier a new habit is to do, the more likely we are to do it.

This same thing goes for an old habit…

The harder that old habit is to do, the easier it is to NOT do it.

For me, as weird as it sounds, freezing the oreos or candy made it HARDER to play the “one more” game.

Silly? Maybe.

But it did.

And little things like that CAN help…we just have to find the triggers and changes we personally need to interrupt our old habits and routines.

The more impossible we make it to repeat a habit we want to break, the easier we make it on ourselves to make a change.

So even just NOT getting the food may be a great start if you really struggle with not eating something when it is there.

But if that isn’t an option because someone else in your house wants it to be there? Maybe you put it high up where only they can reach it.

Or maybe you ask them to put it in a cabinet you don’t use so it stays out of sight.

The key is recognizing the things that TRIGGER a behavior and make it easy to repeat - and then CHANGING those things to make the same actions harder and our new habits easier to stick to.

So on that note…

What’s one way you can create an interruption in a habit you’re doing now and make it harder - or even IMPOSSIBLE - to do?

What’s one way you can make the new habit easier and more front and center in your mind?

And if you keep telling yourself you just need to be more disciplined…

Consider that discipline may NOT actually be the problem.

Because if your environment, routines and plan keep making the OLD behavior the easiest option, you’re forcing yourself to fight the same battle over and over again.

That isn’t a willpower problem.

And pushing yourself harder won’t necessarily solve it.

You have to recognize what keeps triggering the pattern - and redesign things so the behaviors that move you forward become easier to repeat.

That’s exactly what we help you do through our 1-1 coaching.

We don’t just hand you another “perfect” plan and expect you to force your life to fit it.

We help you build a plan around your body, your lifestyle and even the patterns that have caused you to struggle in the past - so consistency doesn’t always have to feel like a fight.

If you’re ready to stop blaming yourself and start building a plan designed to actually work for YOU…

APPLY FOR 1:1 COACHING: https://redefiningstrength.com/coaching?sl=onemore

Cori
P.S. If you're new to Redefining Strength...welcome!

I'm Cori, Head Coach + Owner. I’ve spent nearly two decades coaching women 40+ and have helped thousands navigate fat loss and body recomposition to build stronger bodies, feel more confident, and create results that actually fit their lives.

09/04/2026

Feel like bodyweight workouts won’t build muscle? EH WRONG! 😜

You just have to progress the moves in other ways when you don't have loads…tempo, range of motion, instability, and different postures and positions.

My overrated vs. underrated BODYWEIGHT moves…

OVERRATED ❌ Bench dips & planks. And before you come for me…I actually like both! But bench dips can be rough on your shoulders and aren't the most functional tricep move. And planks? Great…until you do the exact same plank forever, never progress it, and then decide bodyweight workouts "don't work." (They do. You just stopped challenging yourself.)

UNDERRATED ✅ Doorway rows, close-grip/tricep push-ups & airborne lunges. Working your back at home with zero equipment is HARD…and a doorway row (off a rail, a pole, a sturdy door frame) fixes that. Tricep push-ups isolate each arm AND hit your chest and shoulders. And the airborne lunge? A killer unilateral move that fixes imbalances and builds toward a single-leg squat.

Now note…

The "overrated" moves aren't bad. They're just the ones we default to on autopilot…and never progress.

The "underrated" ones are harder, less familiar, a little awkward. So we skip them.

But those are usually the exact moves that'd get you further.

Bodyweight workouts aren't easy or "less than." You just have to progress them like anything else. 💪

Grab my Body Recomp Guide For That Muscle-First Method to Fat Loss For Women 40+:

→ https://redefiningstrength.com/recomp?sl=fbbwovu

Cori

P.S. If you're new to Redefining Strength...welcome!

I'm Cori, Head Coach + Owner. I’ve spent nearly two decades coaching women 40+ and have helped thousands navigate fat loss and body recomposition to build stronger bodies, feel more confident, and create results that actually fit their lives.

09/04/2026

When pilots hit turbulence, they don't just throw up their hands and say…

"Welp…this is it. Nice knowing you. Guess we're going down!"

Sounds ridiculous, right?

YUP.

They adjust. They make tiny shifts that keep the plane on course.

Guess what?

Holiday weekends work exactly the same way.

Success this weekend isn't about being perfect.

It's about hitting the bumps…and not losing your way.

It's about resetting fast instead of spiraling into "well, I already blew it, we're going down." haha

Because I don’t know about you…but I’ve done that spiral. It doesn’t end well.

One burger, one cocktail, one "I'll start Tuesday"…and suddenly a single weekend has turned into you writing off the next four months.

And that spiral is the problem…Not the burger.

Now…I know some of you are kicking off the Autumn Accelerator with me on Tuesday.

Which means the temptation is REAL to treat this weekend like your last meal before "the diet starts." 😅

Don't. (Sorry to be a buzz kill.)

Because that "get it all in now" mindset?

That's the exact all-or-nothing thinking we're working to break.

You don't need to binge before you build. You're not being sent off to prison Tuesday…you're starting something GOOD for you.

So enjoy the weekend like a normal, balanced humanoid (even if you’re a weird one like me)…not like the food's disappearing forever.

So before Labor Day kicks off, ask yourself…

What's genuinely worth it this weekend?
What will make me feel GOOD come Tuesday morning?
And how can I make getting back on track easy? (A couple meals prepped, a short workout ready to go, so landing feels smooth instead of like starting from zero.)

Because fun and discipline can fly on the same plane.

You can have the BBQ AND take care of yourself.

You can enjoy the people you love AND keep a little momentum.

It doesn’t have to be one or the other.

And one long weekend…It doesn't make or break anything.

What makes or breaks your results is the other 300 some odd days a year where you DO have full control.

Where you can choose to get right back to your healthy habits or let the guilt cause you to spiral so one loose weekend quietly becomes three off weeks.

So this weekend, don't restrict. Don't white-knuckle. Don't sit at the BBQ doing mental math over every bite. (Unless of course that is the balance you’ve CHOSEN…)

Just anchor yourself with a few small things that protect your momentum (and honestly, your sanity).

They don't have to be perfect. They just have to be something.

Because the more you do…the more you do.

So pick a couple of tiny minimums…

Get your steps in.
Drink your water.
Knock out a quick bodyweight circuit if you can.

You don't need to "earn" anything.

You don't need to feel deprived while everyone around you is enjoying themselves.

You just need to keep going…and embrace the version of balance that actually works for your life right now.

Because it was never about a perfect flight.

It's about arriving where you want to go.

So enjoy your weekend. Make the choices that feel worth it. Be fully present with your people.

Then come back strong…on course, not starting over. (And let’s crush that Autumn Accelerator!)

Cori

P.S. If you're new to Redefining Strength...welcome!

I'm Cori, Head Coach + Owner. I’ve spent nearly two decades coaching women 40+ and have helped thousands navigate fat loss and body recomposition to build stronger bodies, feel more confident, and create results that actually fit their lives.

P.P.S. Join my free daily newsletter:
--> https://newsletter.redefiningstrength.com?sl=flightfb