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 fragile
• How the all-or-nothing mindset turns small slips into total restarts
• Why your body doesn’t care about perfect days — only what you do most often
• And 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.

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

Why You Keep Starting Over (And The Habit System That Actually Works)

If you keep starting over with your workouts, nutrition, or routines and you’re starting to think the problem is your motivation or discipline, this episode will completely change how you think about habits.

Because the truth is: willpower isn’t the problem. Most people are using a habit system that doesn’t match how they’re wired. And when that happens, even the best plan eventually falls apart.

In this episode of the Redefining Strength Podcast I sit down with Gretchen Rubin, one of the world’s leading experts on habits, happiness, and human nature and the New York Times bestselling author of The Happiness Project, Better Than Before, and The Four Tendencies.

Together, we'll break down:

Why some people need accountability, some need freedom, some need clarity, and why forcing yourself into the wrong system keeps you stuck

The Four Tendencies framework (Upholders, Questioners, Obligers, and Rebels) and how each type should build habits differently

Why identity can either support your goals or secretly sabotage them

The simple One-Minute Rule that can dramatically reduce mental clutter and build momentum

How to stop blaming yourself and finally build habits that actually stick

If you’ve ever said:
“I’m great for a few weeks and then I fall off.”
“I know what to do, I just can’t stay consistent.”
“I feel like I’m always starting over.”

This episode is for you.

Learn how to meal prep in a way that actually fits your life and helps you hit your macros without stress. Cori and Redefining Strength RD Julia Stumpf break down simple, flexible, budget-friendly, and lazy-proof strategies to make meal prep sustainable, realistic, and effective — including how to plan for eating out and stop overcomplicating nutrition.

Can you still build serious muscle, increase bone density, and lift weights in your 40s, 50s, 60s, and beyond? A neurosurgeon says YES.

In this powerful episode, I sit down with neurosurgeon and spine specialist Dr. Betsy Grunch to crush the biggest myth about aging: that decline is inevitable. You might have seen Dr. Grunch recently on the Mel Robbins Show. In this episode she shares her expert perspective on why strength training is vital for long-term health, spinal support, and preventing injuries.

We discuss:

- The essential connection between muscle and bone density (especially for women).
- How to pivot after injury and the myth that pain equals damage.
- The "1% changes" you can make to protect your energy and time.
- Shifting from reactive to proactive health habits.
- Why rest is non-negotiable and how to set better boundaries.

Dr. Grunch is truly redefining what "strong" means...it's about flexibility, consistency, and owning your journey as the CEO of your own body. Tune in for the advice you need to feel empowered at any age!

Connect with Dr. Grunch on social media: @ladyspinedoc

You're training hard, but are you getting stronger? The secret to unlocking your real strength and finally breaking through plateaus isn't more weight or faster reps...it's slowing down, ditching your ego, and mastering the most important 1% fix in your life: your breath.

In this powerful interview, I sit down with Dr. Jen, a physical therapist and movement expert, to redefine what "strong" actually means. We dive into the surprising truth that adaptation (modifying movements) actually makes training harder, why asking for help is a sign of true strength, and how a simple, 2-minute intentional breathing ritual can immediately reduce pain, relieve tension, and reset your core.

Stop chasing quick fixes and learn how to build long-term, sustainable strength by tuning into your body.

Key Takeaways:

-How to really define strength...it’s perseverance, not just your max lift.
-Why slowing down is the "unsexiest secret" to lasting results and avoiding injury.
-The truth about modification: adapting a movement to meet your body makes it more efficient, not easier.
-Dr. Jen's 2-Minute Core Reset using intentional ribcage breathing.
-The biggest myths in the fitness and rehab world that are holding you back.

Cori and Coach Michelle discuss how guilt, rather than holiday meals or missed workouts, often sabotages success by leading to a cycle of bingeing and restricting, which can result in weight gain and burnout.