Redefining Strength Podcast

Cori Lefkowith
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  • FITNESS
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The Redefining Strength Podcast is a no-fluff, science-backed show built for people who are tired of wasting time on methods that don’t deliver. Hosted by Cori Lefkowith, founder of Redefining Strength and creator of the STRONG System used by over 10,000 clients, this podcast brings you real strategies that create lasting change.  It’s not about fads, extremes, or hype. It’s about what works: smart training, sustainable nutrition, and systems that help you build momentum instead of burning out. You’ll learn how to train for performance and longevity, fuel your body without restriction, and finally create the consistency you've been chasing. If you’re ready to stop starting over, this show will help you build a body and routine you can count on.

  1. 3 HR AGO

    Beyond Good vs. Bad Habits

    What if the problem isn’t that your habits are “good” or “bad” but that they no longer fit who you are or where you’re going? In this episode, we unpack a more nuanced approach to habit change. Instead of chasing perfect routines or relying on willpower, we explore how to audit your habits with curiosity, adjust your environment, and build systems that actually support your current goals. We talk about identity, autonomy, and why habits should evolve as you do...plus how to recognize when something that once worked is now holding you back. If you’ve ever felt stuck, burned out, or frustrated trying to force habits that don’t fit anymore, this conversation will help you rethink the process and rebuild with intention.

    32 min

  2. 4 DAYS AGO

    Stop Trying to Shrink! Being STRONG Is So Much Better Than Being Small (w/ Tara LaFerrara)

    If you feel like you’re working out seven days a week just to get smaller but you still don’t feel confident, energized, or powerful in your own skin...this episode is for you. The truth is, society has conditioned us to believe that "success" means shrinking. We’re told that if we aren’t exhausted after every workout, it doesn't count. But real, lasting transformation happens when you stop trying to disappear and start focusing on what you can build. In this episode of the Redefining Strength Podcast, I sit down with Tara LaFerrara. Tara is a premier fitness coach, creator of the Broads app, and an expert at helping women move away from the "all-or-nothing" mindset to build real strength and confidence. Together, we break down: The "Shrinking" Trap: Why success isn't measured by a number on the scale and how to shift your focus to taking up space. The HIIT Girly Phase: Why the "more is better" approach leads to burnout and how to transition to intentional lifting. Identity Shift: Why building a habit takes 60 days, but building an identity takes years and why most people stop too soon. The Challenge Gap: Why we stop challenging ourselves as we get older and how to regain the courage to be a beginner again. Filtering Information Overload: How to put blinders on when social media tells you there is only "one way" to train. The All-or-Nothing Solution: Practical strategies to win your day even when you can't get all ten things on your to-do list done. Under-Recovering vs. Overtraining: Why rest and deload weeks are actually the fast track to breaking through plateaus. If you’ve ever thought: “It only counts if I’m dripping in sweat and exhausted.” “I want to be strong, but I’m afraid of taking up too much space.” “I’m an all-or-nothing person; if I miss one workout, the whole week is ruined.” “I’ve built the habits, but I still don’t feel like I’ve changed who I am.” This episode is for you. Chapters: 00:00 – Stop Trying to Shrink! 01:50 – Leaving the "HIIT Girly" Mindset Behind  14:27 – Why We Struggle to Be Beginners as Adults  19:22 – Habit vs. Identity: The Real Timeline for Change  25:21 – Filtering the "Information Overload" of Social Media  31:52 – How to Finally Break the All-or-Nothing Cycle  37:23 – Why Recovery & Deloading Are Non-Negotiable

    47 min

  3. 5 FEB

    How to Build Real Strength Without Destroying Your Body (w/ Dr. John Rusin)

    If you feel like your workouts are “working”… but your body constantly hurts, this episode is going to change the way you think about strength training. Because the truth is: most people don’t get injured because they’re weak. They get injured because they’re following programs that ignore how their body is actually built. In this episode of the Redefining Strength Podcast, I sit down with Dr. John Rusin. A world-renowned performance coach, physical therapist, and creator of the Pain-Free Performance system. Together, we break down: Why true strength isn’t about specific exercises like squats, deadlifts, or bench press Why the “no pain, no gain” mindset is secretly sabotaging your progress How forcing “perfect form” can actually be what’s causing your pain Why there is no single ideal way to move—and how to find the best movements for YOUR body How to build strength, muscle, and resilience without beating up your joints The biggest recovery mistake most people make (and how to fix it) Why doing less—at higher quality—often produces better results How to train hard AND stay pain-free for life If you’ve ever thought: “I’m getting stronger… but everything hurts.” “I feel like workouts are slowly breaking me down.” “I’m afraid to lift heavy because I don’t want to get injured.” “I don’t know which exercises are actually right for me.” This episode is for you.

    1h 2m

  4. 1 FEB

    Creatine, Protein, and Perimenopause: What Women Need to Know

    If you’ve entered perimenopause and feel like your body suddenly isn’t responding the way it used to, you’re not imagining it and you’re not broken. I'm joined By Redefining Strength RD Michelle and we're breaking down what’s actually happening as hormones begin to shift and why strategies that once worked can suddenly fall flat. We cover the nutrition changes that matter most during perimenopause, including why protein becomes non-negotiable, how muscle loss and metabolic slowdown really happen, and why cutting calories often backfires. We also take a deep dive into creatine...one of the most misunderstood supplements for women. You’ll learn what creatine actually does, why it doesn’t make women bulky, and how it may support strength, muscle retention, bone health, fat loss, and even mood and brain function during perimenopause and beyond. This episode is about understanding your changing body, removing unnecessary fear around supplements, and learning how to adapt your approach instead of fighting against your physiology. If you’ve felt frustrated, confused, or like “nothing works anymore,” this episode will give you clarity...and a better way forward.

    27 min

  5. 29 JAN

    Train the System, Not Just the Body (The Mindful Body w/ Dr. Ellen Langer)

    We spend hours in the gym training our bodies...but what if most of us are training like robots? In this episode I sit down with Dr. Ellen Langer, Harvard psychologist and pioneer of mindfulness research, whose work over the last 45+ years has fundamentally changed how we understand the relationship between mind, body, and performance. In this conversation, Dr. Langer shares her groundbreaking work, including why "trying harder" can actually make progress harder and how noticing is your most powerful performance tool. Dr. Langer explains why your mind and body aren’t separate — or even just “connected” — but actually one unified system. And why the way you pay attention, interpret your experiences, and relate to uncertainty can directly shape your physical health, your results, and your longevity. Her research has shown improvements in strength, vision, hearing, weight, blood pressure, and even markers of aging...including a now-famous study where biological aging was reversed simply by changing people’s environment and mindset. In this conversation, you’ll learn: -Why “trying harder” can actually make progress harder -Why most stress comes from treating inconveniences like tragedies -Why habits can make you mindless instead of better -Why noticing is one of the most powerful performance tools you have -And why you’re always training a system — not just your muscles This episode will change how you think about mindset — from something fluffy or motivational into something biological, practical, and performance-altering. If you care about getting fit in a way you can actually stay fit, this conversation is foundational. About Dr. Ellen Langer Dr. Ellen Langer is a Harvard psychologist and one of the most influential thinkers in the world on mindfulness and the mind-body system. Often called the pioneer of mindfulness in Western psychology, her work over the last 45+ years has fundamentally changed how we understand the relationship between attention, perception, and physical health. Her research has demonstrated that the way we think, notice, and interpret our lives can measurably impact strength, vision, hearing, weight, blood pressure, and even markers of aging — including her now-famous “Counterclockwise” study on aging and multiple studies on health, performance, and well-being. She is the author of numerous books, including The Mindful Body, and her work has been featured widely in major media and used in fields ranging from medicine and psychology to business, education, and performance. Learn more at: https://www.ellenlanger.com

    47 min

  6. 26 JAN

    Why Going “All In” Keeps Making You Start Over

    If you’re a driven, disciplined, all-or-nothing person… this episode might sting a little. Because the truth is, the same “go all in” mindset that helps you succeed in other areas of life is often the exact reason your fitness progress keeps stalling, burning out, and restarting. In this episode, we break down why perfection feels like commitment — but actually destroys consistency. You’ll learn: Why rigid rules and “perfect weeks” make progress fragileHow the all-or-nothing mindset turns small slips into total restartsWhy your body doesn’t care about perfect days — only what you do most oftenAnd how to use consistency as the system, with perfection as a tool (not a requirement)If you’re tired of the cycle of pushing hard, burning out, and starting over — and you want results that actually compound and stick — this episode will change how you think about effort, discipline, and progress.

    29 min

  7. 22 JAN

    Why Doing More Is Slowly Breaking Your Body (w/ Dr. Caleb Burgess)

    If you’ve ever felt stuck between pushing harder and feeling worse… or doing less and feeling like you’re falling behind… this episode is for you. At some point, almost everyone hits this moment with their body. You get hurt. Or burned out. Or things just stop working the way they used to. And suddenly you’re stuck between two bad options: Do less and feel like you’re losing yourself… Or do more and keep breaking yourself. Most people bounce back and forth between those two for years. Not because they’re weak...but because they don’t understand the difference between pain, discomfort, and danger… or how much fear quietly controls how they train and recover. In this episode of the Redefining Strength Podcast, I’m joined by Dr. Caleb Burgess, Doctor of Physical Therapy and movement expert, to break down why “doing more” so often backfires and what to do instead if you actually want to build a body that works in real life. Together, we cover: -Why strength isn’t about what you lift, but what you can actually do in your life -How fear of re-injury, fear of losing progress, and fear of losing identity sabotage recovery -The real difference between pain, discomfort, and danger -Why boring basics often build better results than “advanced” programs -How perfectionism and chasing perfect form can actually make things worse -Why “regressing to progress” is often the fastest way forward -And how to rebuild confidence, capacity, and performance without breaking yourself again If you’ve ever thought: “I should be able to do more than this.” “I’m scared to push… but I’m also scared to fall behind.” “I keep ending up hurt, burned out, or stuck.” This conversation will completely change how you think about training, recovery, and long-term strength. About Dr. Caleb Burgess Dr. Caleb Burgess is a Doctor of Physical Therapy and movement specialist known for his no-BS, real-world approach to mobility, rehab, and building a body that actually works in everyday life. Find him here: Instagram: https://www.instagram.com/dr.caleb.burgess YouTube: https://www.youtube.com/@dr.calebburgess

    54 min

  8. 19 JAN

    Why Your Belly Fat Won't Budge (The 5 Golden Rules That Actually Work)

    If your belly fat hasn’t budged no matter how “disciplined” you are, this isn’t a motivation problem it’s a strategy problem. If what you were doing actually worked, you wouldn’t still be fighting the same area. The problem is a predictable loop most smart, driven people fall into: Go extreme → burn out → quit → start over with a new version of the same plan. You don’t lose stubborn fat by trying harder. You lose it by finally using a strategy that matches how your body actually works...one where muscle and macros are key. In this video, I'll break down the 5 Golden Rules to Lose Belly Fat, look at why belly fat is biologically more stubborn, why it’s usually the last place to change, and gives you the REAL five rules that drive lasting results. 💪 In this training, you’ll learn: -Why belly fat is scientifically harder to lose (and why it often looks worse before it looks better) -The 5 Golden Rules that actually drive fat loss without burning you out -How to use protein, carbs, and fats to lose fat without losing muscle -Why all-or-nothing thinking is keeping you stuck (Golden Rule #1) -Why muscle is the real “metabolic advantage” and how to train for it (Golden Rule #4) -How food quality, fiber, and gut health affect your results -Why walking daily is one of the most underrated fat-loss tools This is not a quick fix. It’s the foundation that actually works when you stick to it long enough.

    13 min
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About

The Redefining Strength Podcast is a no-fluff, science-backed show built for people who are tired of wasting time on methods that don’t deliver. Hosted by Cori Lefkowith, founder of Redefining Strength and creator of the STRONG System used by over 10,000 clients, this podcast brings you real strategies that create lasting change.  It’s not about fads, extremes, or hype. It’s about what works: smart training, sustainable nutrition, and systems that help you build momentum instead of burning out. You’ll learn how to train for performance and longevity, fuel your body without restriction, and finally create the consistency you've been chasing. If you’re ready to stop starting over, this show will help you build a body and routine you can count on.

Information

  • Creator
    Cori Lefkowith
  • Years Active
    2016 - 2026
  • Episodes
    341
  • Rating
    Clean
  • Copyright
    © 2026 Redefining Strength LLC
  • Show Website
    Redefining Strength Podcast

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