The Body Recomposition Revolution | Fat Loss & Strength for Women 35+

Are You Lifting Heavy Enough to Actually Build Muscle? Try This Test!

Working out 3–5 days a week but still not seeing muscle definition or that toned look you’re working for?

You might not be lifting with enough intensity to stimulate muscle growth!

In this episode of The Body Recomposition Revolution, we’re breaking down training to failure, reps in reserve (RIR), progressive overload, and the science of muscle growth for women over 35.

Plus, I’m sharing my simple RAC Failure Test you can try during your next workout to find out if you’re actually challenging your muscles enough to build lean muscle and change your body composition.

Ready to see results?

💪 Join the RAC Workout App⁠ $29.99/month for monthly strength training programs, body recomposition workouts & community.

📲 Follow me on Instagram @racfitness_⁠ for the RAC Failure Test!

✉️ Interested in 1:1 coaching? Email RACfitnessMN@gmail.com⁠.

Stop just completing workouts. Start building muscle.

Are you lifting weights but still not seeing muscle definition? You might not be lifting with enough intensity to actually build muscle.

In this episode of The Body Recomposition Revolution, we’re breaking down how heavy women should lift to build muscle, what training to failure actually means, how to know when your weights are too light, and why your last few reps matter so much for muscle growth, especially for women over 35.

Stop just completing workouts. Start training for results.

💪 Train smarter: Join the RAC Fitness Workout App for monthly body recomposition workouts, exercise demonstrations, and weight and rep tracking to help you progressively overload and build muscle.

📲 More tips & motivation: Follow @RACfitness_ on Instagram.

🎧 Learned something today? Follow The Body Recomposition Revolution and leave a ⭐️⭐️⭐️⭐️⭐️ rating - Your support helps this show grow so I can keep teaching women how to build muscle, lose fat, and transform their bodies! 🤍

What to Do After Overeating: How to Get Back on Track Without Gaining Fat

Gained 3–7 pounds after a big meal, vacation, or weekend of overeating? Before you panic, learn why the scale jumps, how much is actually water weight, and how long it takes to return to normal.

In this episode of The Body Recomposition Revolution, we’re breaking down 5 practical, research-backed strategies to reduce bloating, manage water retention, and get back on track with fat loss—without starving yourself or doing extra cardio.

Ready to lose fat and build muscle?

💪 Join the RAC Workout App — Strength training designed for body recomposition.

🥗 Get Your Custom Macro Formulation — Personalized nutrition for your goals.

📲 Follow @RACfitness_ on Instagram — Save your post-overeating checklist!

🎧 Follow The Body Recomposition Revolution on Spotify for science-backed fat loss, muscle building, and nutrition advice for women 35+.

Why do some women over 35 successfully lose fat, build muscle, and keep the weight off, while others stay stuck?

In Part 2, I’m sharing six more habits of my most successful body recomposition clients. We’re talking workout consistency, eating enough protein, planning ahead, sticking to your macros, and why the scale shouldn’t control your mood.

Ready to stop guessing?

💪 Get stronger with the RAC Fitness workout app

🥗 Get your personalized macros for fat loss and muscle growth

Ladies, I made you a free Body Recomposition Success Scorecard. It's 12 simple questions based on the habits of my most successful clients, and it'll help you figure out exactly where you might be getting in your own way. Head to my Instagram,📲 Follow @RACfitness_ for practical body recomp tips

⭐ Learning something? Tap the five stars on Spotify tohelp more women find evidence-based fat loss and muscle-building advice

The takeaway: Stop chasing perfect. Start getting

6 Things Women Who Actually Lose Fat and Build Muscle Do (Part 1)

Why do some women lose body fat, build lean muscle, and completely transform their physiques while others stay stuck?

After years of coaching women through fat loss, strength training, and body recomposition, I've noticed six things my most successful clients have in common. And spoiler: It's NOT about having the perfect diet or workout plan.

💪 Want results without the guesswork? Get structured strength training workouts in the RAC Fitness App.

In Part 1, we're talking about prioritizing strength training, lifting with REAL intensity, asking questions, embracing discomfort, applying feedback, and learning not to take coaching personally.

If you're a woman over 35 struggling with stubborn belly fat, a weight loss plateau, or building that strong, toned physique, this episode is for YOU.

🔥 More muscle. Less misinformation. Follow @RACfitness_ on Instagram for practical fat loss and body recomposition tips.

🎙️ Follow The Body Recomposition Revolution so you don't miss Part 2!

Best Workout Routine to Lose Belly Fat: Advanced Women

What's the best strength training workout split for losing belly fat and building muscle after 35? In this episode of The Body Recomposition Revolution, we're breaking down advanced weightlifting for women who want to lose body fat, build glutes, sculpt shoulders, and achieve a leaner, stronger physique.

You'll learn:

Beginner vs. intermediate vs. advanced lifting

The best 5-day advanced workout split

How to train glutes, shoulders, back, and legs

Why exercise selection and recovery matter

How much cardio to do without compromising muscle

Why more training isn't always better

The goal: Maximize muscle growth, minimize unnecessary fatigue, and make every workout count.

💪 Get My Monthly Workouts | $29.99/month

Structured strength training delivered through the RAC Fitness app.Join the RAC Recomp Collective

📲 Grab Workout Plan on Insta by

Following @RACfitness_ on Instagram for the beginner, intermediate, and advanced workout splits, plus free fat-loss checklists.

🎧 Follow The Body Recomposition Revolution for science-backed strength training and body recomposition strategies for women 35+.

What is the best workout routine to lose belly fat for women? If you’re an intermediate lifter trying to lose body fat, build muscle, get toned and change your body composition, this episode gives you the exact weekly strength-training and cardio split to follow.

Follow @RACfitness_on Instagram for Intermediate Workout Split graphic.

Want the workouts programmed for you? Join the RAC workout app for structured strength training designed for women who want to lose fat, build muscle and create that X-frame.

In this episode:

• 4 strength-training days
• Squat + glute lower body day
• Upper body PUSH day
• Hinge + posterior-chain lower body day
• Upper body PULL day
• Zone 2 cardio + 8–12K daily steps
• Progressive overload without overtraining

The intermediate shift: you stop just working out and start training with intention.

FollowThe Body RecompositionRevolution on Spotify or Apple Podcasts so you don’t miss an episode.

Want to lose belly fat but aren't sure how much strength training, cardio or walking you actually need? This episode gives you a simple beginner workout plan for fat loss and body recomposition without trying to cardio your way into a smaller body.

Follow The Body Recomposition Revolution now because this is Part 1 of a 3-part series. Next up: the exact Intermediate workout plan, followed by the Advanced plan.

📲 Follow me on Instagram@RACfitness_ to grab the printable workout plans for this series.

💪 Want the workouts already programmed for you? Join my monthlyRAC workout app. Workouts are now available in both home-friendly and full-gym versions, so you can follow the program wherever you train.

In this Beginner episode, we cover why you cannot spot-reduce lower belly fat, why strength training should be the foundation of your body recomposition plan, and why simply adding more cardio can leave you smaller without creating the shape you actually want.

You'll learn exactly how to structure a beginner week, including:

• 2–3 full-body strength workouts
• Beginner-friendly Zone 2 cardio
• How to gradually build toward 7,000–10,000 daily steps
• Why lifting helps preserve and build lean muscle during fat loss
• How cardio fits into a fat-loss plan without taking over your training
• Why beginners don't need high training volume to see results
• How to take advantage of “newbie gains” and earn more training volume over time

The goal isn't to do as much exercise as possible.

Build muscle. Reduce body fat. Change your body composition. Then progress from there.

Weight loss after 35, fat loss, body recomposition, metabolism, protein, strength training, walking, and morning routines for women over 35.

The Morning Routine for Weight Loss graphic that you can save right to your phone? Come find me on Instagram @RACfitness_ and grab it there!

In this episode of The Body Recomposition Revolution, I’m breaking down the best morning routine for weight loss after 35. While there’s nothing metabolically magical about waking up early. The goal is to use your morning to make the behaviors that actually drive fat loss and body recomposition easier to execute all day.

We’re talking about:

• Planning your food before hunger takes over
• Getting protein into your first meal
• Front-loading your steps and daily movement
• Why a short walk after breakfast can be powerful
• Fasted cardio vs. fueled training
• Why you should fuel before strength training
• Creating a simple 2-minute plan for your workouts, walks, protein and meals

5 MORNING STAPLES FOR WEIGHT LOSS AFTER 35
PLAN YOUR FOOD
PROTEIN FIRST
MOVE EARLY
FUEL → LIFT → CARDIO
2-MINUTE PLAN

FOR YOUR HEAD: Prayer • Gratitude • Quiet

If your goal is to lose weight, lose body fat, build muscle, look toned, improve your metabolism, or finally get your body unstuck after 35, start by setting up your morning for success.

READY TO GET YOUR BODY UNSTUCK?

Recomp Collective:$29.99/month

Get Your Custom Macros:
$99 Custom Macro Formulation

Follow me on Instagram:
@RACfitness_

Keywords: weight loss after 35, how to lose weight fast, fat loss for women, body recomposition, women over 35, metabolism, weight loss tips, morning routine for weight loss, protein for weight loss, strength training for women, walking for weight loss, calorie deficit, macros for weight loss, toned body, perimenopause weight loss, build muscle lose fat

Why am I still hungry after eating? How do I know if I’m actually hungry or experiencing food noise? And how can I stay full in a calorie deficit while trying to lose weight?

📲 Follow ⁠@RACfitness_⁠ on Instagram for simple, research-backed fat loss and body recomposition strategies for women 35+.

In Part 2 of our Best Foods for Weight Loss series, we’re breaking down physical hunger vs. food noise and the eating behaviors that can make fat loss harder than it needs to be.

📊⁠ CUSTOM MACROS | $99⁠Get personalized calorie and macro targets for your goals

You’ll learn why you can feel physically full and STILL want to eat, how ultra-processed foods can make it easier to overeat, and how food volume, eating speed, repeat meals and your environment can make a calorie deficit easier to stick to.

We also break down the NIH controlled feeding study where participants ate roughly 500 more calories per day during the ultra-processed diet phase and gained weight during that phase.

⁠💪 RAC RECOMP APP | $29.99/month⁠

Strength-training workouts + body recomposition programming

If you’re a woman over 35 trying to lose fat, build muscle and change your body composition without constantly fighting hunger, this episode will help you understand what may actually be driving the urge to eat.

YOUR TARGET: The next time you want to eat outside a planned meal or snack, wait 10 seconds and ask: Am I physically hungry, or do I just want to eat? Notice the difference before deciding what to do.

What foods keep you full the longest for the fewest calories? What are the most filling foods for weight loss? Why am I always hungry in a calorie deficit? How can I eat more food and still lose fat?

Follow me: @RACfitness_for simple fat-loss + body recomposition tips.

In Part 1, we break down the Satiety Index, energy density, and how to get more actual FOOD into the calories you already have allotted. We cover why foods like potatoes, lean protein, Greek yogurt, oatmeal, berries, fruit, vegetables and popcorn can make a fat-loss phase dramatically easier to stick to.

We also break down the original Satiety Index study, why boiled potatoes ranked #1 in that experiment, and the broader research behind lower-energy-density foods and fullness.

🎯 YOUR TARGET: Take ONE meal you already eat and pull the volume lever. Keep roughly the same calorie budget, but ask: How can I get more actual food into these calories? Add berries, vegetables, egg whites, potatoes or another high-volume option.

Part 2 is next: Why can you be physically full and STILL want to keep eating? Follow The Body Recomposition Revolution on Spotify so you’re notified when it drops.

Want the workouts too? Join the RAC Recomp Collective for my strength-training program: Start training with RAC

How to Lose Fat FAST Without Losing Muscle | Fat Loss Macros for Women Over 35

Want to lose body fat before an upcoming vacation, wedding, or special event WITHOUT sacrificing the muscle you've worked so hard to build?

INSIDE THIS EPISODE:

▶️Your fat loss macros:

1,800 calories | 170g protein | 175g carbs | 47g fat

• How to lose fat while preserving muscle.

• My simple AI meal prep strategy.

• What to expect in your first week and over 30–60 days.

YOUR 3 RAC TARGETS THIS WEEK:

Set your macros and plan your meals.

Meal prep and repeat your meals.

Follow your plan for 7 days and track your progress!

READY TO START YOUR BODY RECOMPOSITION? 💪🏼

📲 FOLLOW ME ON INSTAGRAM

See my actual meal prep, recipes, workouts, and daily body recomposition tips! DM me after completing your first week and tell me how it went!

https://www.instagram.com/racfitness_/ 

📊GET YOUR CUSTOM MACROS | $99

Stop guessing! Get personalized calorie and macro targets designed for YOUR body, activity level, and fat loss goals.

💪 JOIN THE RAC RECOMP COLLECTIVE | $29.99/MONTH

Get access to my strength training programs, structured workouts, accountability challenges, and a community of women working toward the same goal: losing fat, building muscle, and getting STRONG!

📱 TRACK YOUR MACROS WITH MACROSFIRST

Plan your meals, track your nutrition, and copy your meals across the week to make hitting your macros ridiculously easy!

https://macrosfirst.com/ 

🎧 START MY FREE 90-DAY RECOMPOSITION SERIES

Ready to lose fat, build muscle, and transform your body? Start with Day 1 of my 90-Day Recomposition Series today!

https://open.spotify.com/episode/3IgusLTCsYya34ulUSS0B9 

💌 QUESTIONS OR PERSONALIZED COACHING?

Email me at RACfitnessMN@gmail.com

⭐ LOVE THE PODCAST?

Follow The Body Recomposition Revolution on Spotify, leave a 5-star rating, and share this episode with a woman who wants to lose fat WITHOUT losing her muscle!

Go touch a dumbbell. 💪🏼

Workout Gear Guide for Women: Best Clothes and Shoes for LiftingWhat are the best workout clothes and lifting shoes for women who lift weights? I share what I actually wear after 20+ years in the gym, including Nike Metcons, Nike Air Force 1 high-tops, INOV-8 lifting shoes, ASICS, DFYNE Impact, CRZ Yoga Butterluxe, Lululemon, Athleta, Old Navy and Vuori.

Learn why running shoes aren’t ideal for heavy lifting, what makes a good weight-training shoe and how to choose squat-proof leggings, supportive sports bras and workout tops that stay in place.

TODAY’S RAC TARGET: Try on your three most-worn gym outfits. Perform a squat, lunge, hip hinge and overhead reach. Notice what rolls, rides up, becomes see-through or restricts movement. Then check whether you’re lifting in stable training shoes or highly cushioned running shoes.

Find the complete product guide at @RACfitness_ on Instagram and tell me your most-worn gym brand. Better yet, send me a picture of you wearing it, and I’ll share it to my story with a shoutout!

Still listening but not following? Make sure new episodes actually find you: Follow The Body Recomposition Revolution

Done guessing what your macros should be? I’ll calculate them specifically for your body, goals and training. Get your Custom Macro Formulation for $99

You have the information. Now you need the workouts and consistency. Join the RAC Recomp Collective for $29.99/month

📣 I’ve gotten your emails. Don’t worry, we’re not done-done! Make sure you’re followingthe show so your feed is alerted when I get behind the mic again. Until then, start back at Day 1 with a friend.

If you enjoyed this series, please drop a rating! <3 So much love to you ladies!!

What does it actually take to change your body composition and maintain your results for life? On Day 90 of the 90-Day Body Recomposition Series, we're finishing with something bigger than fat loss, macros, metabolism, or workouts: becoming the woman who lives these habits.

After 90 days, 90 lessons and 270 targets, the goal isn't to spend your life thinking about your body. It's to become healthy enough to fully live it. Research discussed in this episode found that previously inactive women who consistently exercised developed a stronger exercise identity, and those who identified more strongly as exercisers were more likely to still be exercising months later. ** sustainable body recomposition and metabolic health aren't about staying motivated or constantly starting another diet. They're about building systems and standards you return to: strength training, protein, daily movement, appropriate nutrition, recovery, and using data to course-correct instead of quitting.

YOUR FINAL 90 DAY DAILY TARGETS- - -

Get comfortable being uncomfortable. Choose one thing you've been avoiding because it's hard and do it.Create your forever floor. Decide the minimum standards you'll maintain even when life gets messy.Decide who you are now. Finish the sentence: "I am a woman who ______."

Keep going with RAC:
📲 Follow @racfitness_ for evidence-based body recomposition for women 35+.
🥩 Need your numbers? Get a RAC Custom Macro Formulation.
💪 Need the workouts? Join the RAC Recomp Collective.

90 Days. 90 Lessons. 270 Targets. Now go become her.

Does maintaining weight loss get easier over time? And how do people actually keep weight off long term without dieting forever?

⭐Follow nowso you don’t miss Day 90: the final piece of your Body Recomposition Roadmap.On Day 89 of the 90-Day Body Recomposition Series, we’re finishing the research on successful long-term weight loss maintenance and the habits of people who lost significant weight and kept it off.

The encouraging finding? Weight loss maintenance can get easier with time. As nutrition, strength training, movement, protein, and self-monitoring become habits, maintaining your results starts to feel less like dieting and more like your normal life.

We’ll cover how to catch weight regain early, why successful maintainers keep certain habits, and why a small drift only requires a small correction.

The goal isn’t to become great at losing weight. It’s to become great at maintaining your results.

TODAY’S RAC RECOMPOSITION TARGETS:

Define your maintenance “red flag” range.Choose your 3 non-negotiable maintenance behaviors.Build your course-correction plan before you need it.

📲 Follow @racfitness_on Instagram
🥗Custom Macro Formulation: Personalized calories + macros
🏋️‍♀️ RAC Recomp Collective: Monthly progressive strength workouts in the RAC app

Research finds that walking an hour a day sustains weight loss better than intense workouts. Join us as we break down the science and share actionable advice to help you build this healthy habit effectively

In Day 88 of the Body Recomposition Revolution, we're looking at what successful long-term weight-loss maintainers actually did. In the National Weight Control Registry research discussed in this episode, high levels of daily physical activity were common, and walking was the most commonly reported form of activity.

Plus, I'm introducing the simple 20/20 Challenge: normal daily life + a 20-minute walk earlier in the day + another 20-minute walk later.

🎯 TODAY'S 3 RAC TARGETS

​👟 Establish your movement floor: check your weekly step average and choose your sustainable daily minimum.​🚶‍♀️ Try the 20/20 Challenge: two 20-minute walks today. ​🥩 Get your protein snacks in order: choose a few easy high-protein options to keep ready this week.

Want more RAC?📲 Follow @racfitness_ for the 20/20 Challenge + daily recomp tips.

🥩 Get your RAC Custom Macro Formulation for personalized nutrition targets.

💪 Join the RAC Recomp Collective for monthly strength programming.

How often should you weigh yourself for weight loss? Why do people gain weight back after losing it? And do you need to track food forever?🥗 Need your exact calories + macros? Get a RAC Custom Macro Formulationpersonalized to your body, goals, lifestyle, and training.

It's DAY 87 of our 90 Day RAC RECOMP Summer Series, we’re continuing through the research on people who successfully lost significant weight and kept it off for years.

Today we cover four more habits of successful long-term weight loss maintainers: regularly weighing themselves, continuing to monitor food intake, maintaining a consistent eating pattern, and staying relatively consistent across weekdays, weekends, holidays, and vacations.

You’ll learn why the scale is data, not judgment, why weight trends matter more than individual weigh-ins, how weekends can quietly erase a calorie deficit, and why catching small slips early can help prevent larger weight regain.

📲 Follow @racfitness_on Instagram for daily body recomposition, strength training, and nutrition tips for women 35+.

DAY 87 RAC RECOMP TARGETS

Choose your weigh-in system: Pick a consistent schedule, such as 3 mornings per week or daily weigh-ins using a weekly average.Build your weekend anchor: Choose one nutrition habit that stays consistent Saturday and Sunday, such as hitting your protein goal.Set your personal guardrail: Choose an early warning sign, such as a weight range, waist measurement, or how a certain pair of pants fits.

The goal isn’t to never slip up. It’s to catch the slip before it becomes a slide.🏋️‍♀️ Need the workouts too? Join the RAC Recomp Collective for progressive strength workouts designed specifically for women who want to build muscle, lose fat, and reshape their body.

Should you do keto to lose weight? And what do people who lose significant weight and actually keep it off have in common?

Want the visuals, videos, and resources that go with this episode? Follow me on Instagram @RACfitness_

Day 86 kicks off our final four days by breaking down research from the National Weight Control Registry on successful long-term weight-loss maintainers. Today, we cover the first four habits: calorie control, lower-fat eating, regularly eating breakfast, and maintaining dietary restraint.

We’re also talking keto vs. carbs for fat loss, why the initial keto weight drop isn’t all body fat, why carbohydrates can support strength training and muscle growth, and why maintaining your results requires some structure long after the diet ends.

DAY 86 RAC TARGETS:

​🍌 Add a carb around your workout and notice how you perform.​🍳 Find your “forever breakfast” that’s protein-centered, simple and repeatable.​📏 Measurement Monday: Measure your waist and thighs and record them.

90 Days. 90 Lessons. 270 Daily Targets.Follow The Body Recomposition Revolution and come back tomorrow for

Do you have to track macros forever to lose fat, build muscle, and maintain your body composition? No. But learning to track your food can be one of the most valuable tools for women 35+ who want to improve their body composition and metabolic health.

In today’s episode of the Body Recomposition Revolution, we’re breaking down the 3 stages of macro tracking: tracking to learn, tracking to execute a specific fat-loss or muscle-building goal, and eventually learning to eat with less tracking while keeping the skills you built.

You’ll learn why tracking calories and macros can teach you what protein portions actually look like, where hidden calories creep in, how much food your body needs during a deficit, maintenance or build phase, and how to know when it might be time to start tracking again. Most importantly, macro tracking is a tool, not a life sentence.

🎯 TODAY’S 3 RAC TARGETS

​🍽️ Build ONE repeatable meal you know without tracking.​📲 Pre-log one full day of food and copy it across the next 4 days.​❤️ Complete one 40-minute Zone 2 cardio session this week.

Want more easy, saveable pics for recomp?📲 Follow @racfitness_for daily body recomposition tips.🥩 Need your numbers? Custom Macros (72 hour turnaround)💪 Need the workouts? Join the RAC Recomp Collective.

Follow on Spotify. We’re finishing this 90-day series together, and I don’t want you to miss what comes next

Today we’re recapping the biggest lessons from this week about what actually changes your body: Pilates vs. weight training, soreness and muscle growth, whether CrossFit makes you bulky, the minimum amount of strength training you need, mind-muscle connection, and why eating MORE and doing less meaningless cardio ultimately helped me change my body composition.

The big takeaway? Stop judging your workouts by calories burned, sweat or soreness. If you want to build muscle, lose fat and create a more defined physique, your training needs to create the right stimulus.

Your 3 targets for today:

​Prep ONE protein for the week. Keep it stupid simple. Chicken, ground turkey, hard-boiled eggs, Greek yogurt bowls, whatever gives you an easy protein option when the week gets crazy.

​ Put your workouts on your actual calendar. Look at your real week, choose exactly when you’re lifting, and treat those times like appointments you don’t cancel.

​ Do ONE thing tonight that makes tomorrow easier. Be your own butler. Lay out your workout clothes, pack your lunch, prep breakfast, fill your water bottle or put your gym bag in the car. Remove the friction before Monday starts.

And for this FINAL WEEK, I want your burning body recomposition questions. What do you still want explained before Day 90? Send me a message on Instagram @RACfitness_ or email RACrecomposition@gmail.com.

Let’s finish strong.

Can eating more actually help you lose body fat and build muscle? Can you gain weight on the scale but actually look leaner?

*remember to follow show so you're not missing updates and deficit 'reveal' phase info*

I intentionally stopped chasing weight loss, ate more food, cut back on meaningless cardio, and focused on progressive strength training. Today, I’m about 10 pounds heavier than when I started body recomposition, but I’m stronger, more muscular, and I officially hit my goal of adding 2 pounds of muscle.

In this episode of The Body Recomposition Revolution, I’m sharing my own results and explaining why constantly eating less and doing more cardio may not create the lean, defined physique you’re after. We talk body recomposition, muscle growth, fat loss, maintenance calories, calorie deficits, eating more, progressive overload, strength training, protein, body fat percentage, and why the number on the scale doesn’t tell the whole story.

The goal isn’t to spend 52 weeks a year trying to lose weight. There’s a time to Reveal, Recover, Build & Repeat.

141 lbs. My highest weight in years.2 lbs more muscle.My lowest body-fat percentage in quite a while.And I intentionally ate MORE to get here.

TODAY’S 3 RAC RECOMP TARGETS:

📊 COLLECT YOUR DATA: Record your weight and take baseline measurements. Waist is enough, or add thighs and biceps.🏋️ LIFT WITH INTENSITY: In your next strength workout, take your working sets close to failure.🥩 HIT YOUR PROTEIN: Get within 10g of your protein target every day this week.

READY TO RECOMP?

💪 Need the workouts? Train with me inside theRAC workoutapp and start building the muscle that changes your shape.

🥗 Need your numbers? Get a Custom Macro Formulationbuilt around your body, goals, lifestyle, and training.

📲 Want to see real-life results? Follow @racfitness_ on Instagram for body recomposition education, training tips, and my own Reveal → Recover → Build journey.

DAY 82: Does the Mind-Muscle Connection Help You Build More Muscle?

Can simply thinking about the muscle you're training help you build more muscle? There’s actually research behind the mind-muscle connection, and today we’re breaking down what it means, when to use it, and when you should just focus on moving the weight.

COME FIND ME 📲Follow @RACFitness_on Instagram for the muscle anatomy graphic from today's episode + daily body recomposition tips.

Today we’re talking about mind-muscle connection, muscle growth, hypertrophy, strength training, progressive overload, internal vs. external focus, and how to get more out of your workouts.

Research suggests that deliberately focusing on the target muscle may increase muscle activation during certain exercises and could potentially improve muscle growth in some circumstances. But it’s not magic.

🏋️ Heavy compound lift? Think performance.💪 Controlled accessory exercise? Think muscle.

You’ll learn how to identify the muscle you're actually training, control your reps, use simple lifting cues, and stop confusing burn, soreness, and sweat with muscle growth.

TODAY'S 3 RAC RECOMP TARGETS

1️⃣ NAME THE MUSCLE: Before each exercise, identify the primary muscle you're trying to train.

2️⃣ PRACTICE THE CONNECTION: Choose one accessory exercise and intentionally focus on the target muscle throughout every rep.

3️⃣ HIT A PR: Pick one lift this week and, if your form is solid and you're ready, try your heaviest weight ever or beat your previous best for reps.

WANT THE WORKOUTS? 💪Join the RAC Recomp Collective for progressive strength workouts designed to build muscle and change your body composition.

WANT PERSONALIZED MACROS? 🥩Email me for a Custom Macro Formulation built around your body, goals, training, and lifestyle.

🎧 Follow The Body Recomposition Revolution for the final days of our 90-Day Body Recomp Series.

DAY 81: What Is the Minimum Amount of Strength Training You Need to Build Muscle?How many days a week do you actually need to lift weights to build muscle? And if you only have 20–30 minutes to work out, is it even worth it?

YES.

Here is your 3 level system graphic - save it!

Today we’re talking about the minimum effective dose of strength training for muscle growth, especially for busy women 35+ trying to maintain muscle, build strength, and improve body composition when life gets crazy.

Research shows that something is dramatically better than nothing. Even very small amounts of progressive resistance training can produce results, particularly for beginners. And when weekly training volume is similar, cramming your workouts into fewer days may still be an effective strategy.

The big lesson:

Minimum isn't optimal, but you do NOT need a perfect week to make progress.

If you're short on time, prioritize your most important lifts, make your working sets challenging, and consider time-saving strategies like supersets.

Use this three-level system:

💪 BEST DAY: Complete your full programmed workout.

⏰ BUSY DAY: Only have 20–30 minutes? Hit your priority lifts first and keep going if time allows.

🚶‍♀️ BARE MINIMUM DAY: Decide on your personal floor. Mine is a 30-minute walk. It doesn't replace strength training. It protects the habit.

Reduce the dose before you abandon the habit.

TODAY'S RAC RECOMP TARGETS

1️⃣ PLAN THE NEXT 7 DAYS: Look at your schedule and choose the days you can realistically work out, then put them on your calendar.

2️⃣ CHOOSE YOUR BARE MINIMUM: Decide now what you'll do when your planned workout simply can't happen. Mine is a 30-minute walk. What's yours?

3️⃣ TRY MY PROTEIN PANCAKES: Equal parts cottage cheese, egg whites + rolled oats, blended with vanilla and cinnamon. Find the recipe on my Instagram.

WANT THE WORKOUTS? 💪
Ready to build muscle while losing fat? Join the RAC RecompCollectivefor progressive monthly strength-training programs inside the RAC app.

NEED YOUR CALORIES + MACROS? 🥩
Want personalized calorie and macro targets based on your body, goals, training, and lifestyle? Emailme for a Custom Macro Formulation. Email is in the show notes.

Here is your 3 level system graphic - save it!

🎧 Follow The Body Recomposition Revolution as we finish the final days of the 90-Day Body Recomp Series.

Why do different workouts create different-looking bodies?

Why do CrossFit athletes, runners, powerlifters, bodybuilders, and physique athletes tend to develop different physiques if muscle is still muscle?

COME SAY HI 📲Follow @RACFitness_on Instagram for daily body recomposition, strength training, nutrition, and women’s fitness education.

In Day 80 of the 90-Day Body Recomposition Series, we’re talking about training specificity, muscle growth, exercise selection, and how the workouts you repeatedly perform can influence your body shape and composition.

Your body adapts to what you repeatedly ask it to do.

So if your goal is to build muscle, grow your glutes, create an hourglass or X-frame shape, look more toned, get stronger, or improve endurance, your training needs to match that goal.

We’re also talking about why sweating more, feeling the burn, being sore, or burning more calories does NOT automatically mean a workout is better for building muscle or changing your physique.

Stop choosing workouts randomly. Train for the adaptation you actually wantDAY 80 RAC TARGETS

​DEFINE THE RESULTWhat do you actually want your training to change? Muscle? Strength? Endurance? Mobility? A specific physique? Define the goal, then choose training that matches it.Need a structured physique-focused plan? TheRAC Recomp Collectiveis linked in the show notes.​PRACTICE MIND-MUSCLE CONNECTIONDuring your next lift, identify the muscle you’re trying to train and actively focus on that muscle throughout the movement.​WEIGH-IN WEDNESDAYStep on the scale and record the data without attaching emotion to it. One weigh-in means very little. Trends over time help drive better decisions.

🎧 Follow The Body Recomposition Revolution so you don’t miss the final 10 days of the 90-Day Body Recomposition Series.

Day 79: Does Feeling the Burn Mean You're Building Muscle?Does muscle burn mean muscle growth? Do you need to be sore after a workout to build muscle and look toned?

Today we're breaking down one of the biggest workout myths: the burn is NOT proof that you're building muscle.

That burning feeling during squats, glute pulses or lateral raises is associated with fatigue. Muscle growth comes from giving your muscles enough challenge to adapt, recovering, and progressively asking them to do more over time.

In this episode:

• Muscle burn vs. actual muscle growth
• What mechanical tension means in plain English
• Why soreness isn't proof of a good workout
• What 1–3 reps in reserve (RIR) means
• Why you don't have to lift insanely heavy to build muscle
• Why you don't need to train every set to absolute failure
• How progressive overload actually creates the “toned” look
• Why harder, sweatier and more painful doesn't automatically mean better

Stop chasing the burn. Start chasing progress.

🎯TODAY'S 3 RAC RECOMP TARGETS

1. FIND YOUR 1–3
On one exercise today, choose a challenging resistance and learn what it feels like to finish with roughly 1–3 reps left in the tank.

2. TRACK ONE EXERCISE
Write down your weight + reps. Next time, try to improve one of them.

3. HIT 10,000 STEPS
Get your movement in today. 10K is the target.

🏋️ WANT THE WORKOUTS? Stop doing random workouts. Start training for progress.Join the RAC RecompCollective for progressive monthly strength training inside the RAC app.

🥗 WANT YOUR MACROS?Your training gives muscle the reason to grow. Your nutrition gives it the resources.For a Custom RAC Macro Formulation, email RACrecomposition@gmail.com

📲 WANT THE GRAPHICS? Follow @RACFitness_ on Instagram for the graphics and cheat sheets that go with every episode.

Is Pilates or weight training better for toning? Today we clear up common myths about Pilates, strength training, and muscle building for women.
Learn why Pilates excels in core strength and endurance but muscle building requires progressive resistance. Understand why weights won’t make women bulky and why diet still matters.
In this episode: Pilates benefits, muscle growth myths, progressive overload importance, fat loss basics, and how to combine Pilates with strength training and cardio.
Perfect for anyone wanting a toned, defined physique without confusion, listen and decide your best path!🏋️ WORKOUT APPWant the “toned” look? Give your muscles a reason to grow.Join theRAC Recomp Collective for progressive monthly strength-training programs inside the RAC app.

🎯 TODAY'S 3 RAC RECOMP TARGETS

1. PLAN YOUR TRAINING WEEKMap out the rest of your week. Decide which days are strength training, Pilates and cardio. Put them on the calendar.

2. PLAN TOMORROW'S PROTEINTake your daily protein target, divide it between 3–4 meals, and decide what your main protein source will be at each.

3. COMPLETE YOUR ZONE 2Complete 30–40 minutes of Zone 2 cardio and practice keeping your heart rate within your individualized Zone 2 range for the session.

🥗 CUSTOM MACROS

Training is only half of body recomposition.Want your calories, protein and macros mapped to your body + goals?
Email RACrecomposition@gmail.com for a Custom RAC Macro Formulation.

📲 INSTAGRAM - Follow @RACFitness_on Instagram and save today's Pilates vs. Weight Training graphic for the next time your feed tells you lifting will make you bulky.

Can You Lose Fat and Build Muscle at the Same Time? The 4 Phases of Body RecompositionHow long should you stay in a calorie deficit, when should you eat at maintenance, and when is it finally time to focus on building muscle?

*make sure you’re following the show so you don’t miss daily uploads*

Day 77 of the Body Recomposition Revolution wraps up the biggest lesson of the week: stop thinking about your body in random diets and start thinking in phases.

This week we built the RAC body recomposition framework:

•REVEAL → RECOVER → BUILD → REPEAT•

🔥 REVEAL: Use a moderate calorie deficit to lose body fat while protecting muscle, strength and training performance.

⚖️ RECOVER: Return toward maintenance calories, stabilize your weight and give yourself more fuel for training, recovery and life.

💪 BUILD: Stop prioritizing weight loss and start prioritizing progressive strength training, adequate nutrition, protein, recovery and muscle growth.

🔁 REPEAT: Reassess. When the time is right, another fat-loss phase can reveal the additional muscle you've built.

Yes, you can lose fat and build muscle at the same time, especially if you're newer to strength training, returning after time away, or carrying more body fat. But that doesn't mean you can maximize fat loss AND muscle growth simultaneously forever.

If you want rounder glutes, defined shoulders, stronger legs and a more toned body, constantly eating less isn't the answer.You cannot reveal muscle you never gave yourself time to build.The goal isn't to spend 365 days trying to make the scale smaller.

It's to zoom out:

Less body fat. More muscle. More strength. Better shape.That's body recomposition.

🎯 TODAY'S 3 RAC RECOMP TARGETS

​LOG EVERYTHINGEvery bite, drink, snack, condiment... everything that enters your mouth today. No skipping it because it “wasn't a good choice.” Log it and move on.

​HIT 8,000 STEPSToday is a simple 8K day. No magic number. Just get up, move and hit your target.

​BUILD YOUR MORNING ROUTINEGo back and listen to the Morning Routine episode and create yours. A consistent morning routine is going to matter when we move into the next phase of this 90-day series.- REVEAL

In this episode, we focus on the BUILD phase, shifting your goal from fat loss to building lean muscle through strength training, proper nutrition, and recovery. Learn why building muscle doesn't mean getting bulky and how to fuel your workouts effectively with protein and carbs. Embrace progress measured by strength gains and muscle development rather than scale weight. Today's actionable targets: pick one lift and record your baseline to track progress over 4 weeks, hit your protein target based on your goal body weight, and choose your physique and strength goals. Stay consistent, be patient, and remember: you can't reveal muscle if you don't give yourself time to build it.TODAY'S 3 RAC TARGETS

1. SET A STRENGTH BENCHMARK
Pick one lift and record your current weight + reps. Your goal: beat it in 4 weeks through more weight, more reps, or better form.

2. HIT YOUR PROTEIN TARGET
Hit your protein goal today AND tomorrow.
Easy starting point from the episode: ~1 gram per pound of goal body weight, divided across your meals.

3. CHOOSE WHAT YOU'RE BUILDING
Write down:

Give your BUILD phase a purpose.

🏋️ WORKOUT APP
Want muscle to reveal? You have to build it first.
Join the RAC Recomp Collective for progressive monthly strength training inside the RAC app.🥗 CUSTOM MACROS
Not sure how much you should actually be eating?
Get your Custom RAC Macro Formulation: RACrecomposition@gmail.com📲 INSTAGRAM
Want the visual?Follow@RACFitness_for the graphics that go with every episode.

How many calories do you need to maintain your weight? How do you calculate maintenance calories after weight loss? And do you need to reverse diet after a calorie deficit?

In Day 75 of the Body Recomposition Revolution, we're moving from the REVEAL phase into RECOVER and learning how to find your actual maintenance calories.

Maintenance does NOT mean you're failing because the scale isn't going down.

For many women, learning to maintain their weight while getting stronger, recovering better and building muscle may be exactly what their body needs next.

Today you'll learn:

​Estimate it.Use a TDEE calculator to get a starting maintenance-calorie estimate.​Test it.Eat approximately that amount while keeping your food tracking, steps and training reasonably consistent.​Watch the trend for 2–4 weeks.

Weight roughly stable? You're probably close.

Consistently losing? You may still be below maintenance.

Consistently gaining beyond normal fluctuations? You may be above maintenance.

Your calculator gives you a hypothesis.

Your real-world data helps you find the answer.

And remember:

Not every successful phase requires the scale to go down.

Maintaining your weight while your waist changes, your lifts increase, your glutes grow and your shoulders develop can be progress too.

Today's Targets

​ESTIMATE YOUR MAINTENANCE.Use a simple TDEE calculator and write down the result.

Treat it as your starting hypothesis, not a metabolic fact.

​PRE-LOG TOMORROW'S FOOD.Before bed, enter tomorrow's three main meals into your food tracker.

Not ready to plan everything? Start with one protein source at each meal and build around it.

​TAKE A 5–10 MINUTE POST-MEAL WALK.After your largest meal today, get up and walk for 5–10 minutes.

Small action. Easy win. Get moving.

Take the guesswork out of your numbers.

For a Custom RAC Macro Formulation based on your body, goals, training and lifestyle, email:racrecomposition@gmail.com

Give those calories somewhere productive to go.Join the RAC Recomp Collective for progressive monthly strength-training programs inside the RAC app.

Follow @racfitness_ on Instagram for the Reveal → Recover → Build → Repeat graphics, workouts and practical body-recomposition education that goes with this series.

Save the maintenance graphic and run your own experiment.

⭐ If this series is making fat loss and muscle building finally make sense, follow the show+ leave a quick Spotify rating. It helps another woman find us.

Next: we're entering the BUILD phase, how to eat and train to actually build the muscle you've been trying so hard to reveal.

How big should your calorie deficit be for fat loss? How long should you stay in a calorie deficit? And how do you lose fat without losing muscle?In Day 74 of the Body Recomposition Revolution, we're making calorie deficits SIMPLE.If you want to lose body fat, preserve muscle and look more toned, simply eating as little as possible isn't the answer. Your calorie deficit needs to be large enough to produce fat loss—but reasonable enough to support your strength training, recovery, energy and muscle.

Today you'll learn:

THE BIG LESSON

The goal isn't to lose as much weight as possible.

It's to lose body fat while keeping the muscle you've worked so hard to build.

That's why we're using the RAC body recomposition framework:

REVEAL → RECOVER → BUILD → REPEAT

Your calorie deficit belongs in the Reveal phase.

It has a job.

Its job is to reveal. It was never supposed to be where you live.

TODAY'S 3 RAC TARGETS

1. FIND YOUR STARTING DEFICIT

Google “TDEE calculator.” (or email me and I'll do your macro formulation for you RACrecomposition@gmail.com

Enter your information and write down your estimated maintenance calories.

Then:Maintenance calories × .85 = estimated 15% deficit

That's your simple starting estimate, not a magic number.

2. LOG ONE BIG LIFT

Pick one major exercise today: hip thrust, squat, shoulder press, row, deadlift, etc.—and record:

Weight + reps

During fat loss, we're not just watching the scale. We're working to protect your strength and muscle.

3. CHECK IN

If you're currently dieting, ask yourself:How's my hunger? Energy? Sleep? Recovery? Training?

Your scale isn't the only measure of whether your deficit is working.NEED THE STRENGTH-TRAINING PIECE?

Don't just lose weight. Give your body muscle to reveal.

Join the RAC Recomp Collective for progressive monthly strength-training programs inside the RAC app.

Follow @racfitness_ on Instagram for the body-recomposition graphics, workouts and practical examples that go with each episode. Save the framework. Follow your phase. Track your progress.

Should you lose fat or build muscle first? What happens after a calorie deficit? And can you build muscle without gaining a bunch of body fat?

In Day 73 of the Body Recomposition Revolution, we finish the Reveal → Recover → Build → Repeat framework and tackle the part of body recomposition many women struggle with most: stopping the diet and eating more.

Most women know how to start a weight-loss diet. Far fewer know what to do when the calorie deficit ends.

Do you increase calories?Will the scale go up?Does eating at maintenance make you regain fat?Do you need to bulk to build muscle?And how do you know when it’s time to stop losing fat and start building?

Today, we answer those questions.

Body recomposition for women: how fat-loss, maintenance, and muscle-building phases fit together

Why a calorie deficit should have an ending

What maintenance calories actually mean

Why maintenance is a skill—not failure

Why your weight may initially increase when you eat more without meaning you've regained body fat

How carbohydrates, muscle glycogen, water, and food volume affect scale weight

When it may be time to move from fat loss to maintenance

Why muscle takes much longer to build than fat takes to lose

How to build muscle without unnecessarily gaining body fat

Why eating more doesn't automatically build more muscle

How progressive overload drives muscle growth

How much protein supports resistance-training adaptations

How to decide whether you should lose fat, maintain, or build muscle next

Fat can be lost in months. Muscle is built over years.

That’s why spending your entire year trying to make your body smaller can work against the physique you actually want.

Instead, zoom out.

REVEAL: Lose body fat while protecting muscle.RECOVER: Return toward maintenance and support recovery and performance.BUILD: Give yourself time and fuel to progressively train and build muscle.REPEAT: Reassess—and use another fat-loss phase only when it actually serves your goal.

Over time: less fat + more muscle + more strength + better shape = body recomposition.

TODAY’S 3 RAC TARGETS

1. CHOOSE YOUR PHASE.Write down REVEAL, RECOVER, or BUILD. Which goal deserves your priority next?

2. PICK 3 BUILD NUMBERS.Choose 3 exercises that matter to your physique goals and record your current weight + reps.

Example:Hip Thrust: weight + repsShoulder Press: weight + repsBulgarian Split Squat: weight + reps - These become your objective starting points for progressive overload.

3. GET 8,000–10,000 STEPS TODAY.Support your daily movement without automatically piling on more cardio.

WANT THE WORKOUTS?Stop guessing what to do when you walk into the gym.

Join the RAC Recomp Collective for progressive monthly strength-training programs designed to help women build muscle, lose fat, and get stronger inside the RAC app.

WANT YOUR MACROS CALCULATED FOR YOU?

Your calorie and macro targets should match the phase you’re actually in.

For a Custom RAC Macro Formulation, email: RACrecomposition@gmail.com

FOLLOW ALONG

Follow @RACFitness_ on Instagram for evidence-based body recomposition education, workouts, and the graphics that go with this series.

Save what you need. Put it into practice. Track what changes.

⭐ If this series is helping you, follow the Body Recomposition Revolution and leave a quick Spotify rating. It helps more women find the show.

Should you lose fat first or build muscle first? If your goal is to lose body fat, build muscle, look toned, grow your glutes, define your shoulders, and change your body composition, spending the entire year in a calorie deficit may actually be keeping you stuck.

In Day 72 of the Body Recomposition Revolution, we’re breaking down one of the biggest body recomposition questions for women: Should I cut fat first, build muscle first, or try to do both at the same time?

Yes, you can lose fat and gain muscle at the same time. But that doesn’t mean you can maximize fat loss and muscle growth simultaneously all year long.

In this episode, you’ll learn:

The goal isn’t to spend 12 months trying to become smaller.The goal is to finish the year with less body fat, more muscle, more strength, and a completely different body composition.

And tomorrow, we finish the framework with the Recover and Build phases and start mapping out what an actual year of body recomposition can look like.

TODAY’S 3 BODY RECOMP TARGETS

1. Grab a notebook.
Tomorrow we’re mapping out your phases of fitness for the next year.

2. Choose your current phase.
Ask yourself: Do I need to Reveal, Recover, or Build right now?

3. Record your starting point.
Take your:

This is your baseline. We’re going to need it if you’re following this process through the year.

Ready to build muscle while losing fat? Join the RAC Recomp Collectivefor progressive monthly strength-training programs inside the RAC app.

Stop guessing whether you should be eating more, eating less, or changing your macro split.For a Custom RAC Macro Formulation, email:racrecomposition@gmail.com

Follow @racfitness_for body recomposition education, real-life examples, workouts, and the graphics that go with this series.

Can you lose fat and gain muscle at the same time? Yes, and that process is called body recomposition.

In Day 71 of the Body Recomposition Revolution, we break down how women can lose body fat, build muscle, look more toned, and change their body composition even when the scale barely moves.

You'll learn why fat loss and muscle growth are two separate processes that can happen at the same time, why beginners often see dramatic "newbie gains," how muscle memory can help women returning to strength training, and why women carrying more body fat may have greater potential to recomp.

We also talk about why experienced lifters can still achieve body recomposition, but usually at a slower rate, and why constantly dieting or cutting calories too aggressively can eventually work against your muscle-building goals.

Most importantly, body recomposition doesn't have to happen all at once. You can lose fat and build muscle simultaneously, or strategically move through periods of fat loss, maintenance, and muscle building throughout the year.

Less fat. More muscle. Stronger body. Better shape. And the scale might barely change.

DAILY TARGETS - - -

RAC TARGET #1: Complete one progressive strength-training workout.

- Need the workout plan? Join the Recomp Collectiveworkout app for structured strength training designed to help women build muscle, lose fat and get stronger.

RAC TARGET #2: Include 25–40 grams of protein in at least three meals.

RAC TARGET #3: Track one non-scale sign of progress: strength, measurements, photos, energy or how your clothes fit.

Want your calories and macros calculated for your body and goals? Email RACrecomposition@gmail.com for a custom macro formulation.

📲 Follow@RACFitness_on Instagram for evidence-based body recomposition education.

⭐ Follow the Body Recomposition Revolution on Spotify and leave a rating if this series is helping youuu :)

Can HRT help with weight loss? Do you need hormone testing for perimenopause? Can eating too little affect your hormones and metabolism? Should you change your workouts or calories during your period?

In this episode of The Body Recomposition Revolution, Robyn summarizes the most useful lessons from an entire week devoted to women’s hormones and body composition after 35.

You’ll learn:

The central message is simple: hormones matter, but the foundational principles of body recomposition still apply at every age and every hormonal stage.

Eat enough protein. Strength train intensely. Recover deliberately. Pay attention to your symptoms. Use hormone therapy or testing when there is a legitimate clinical reason, not because someone convinced you that every struggle after 35 requires a specialized hormonal solution.

Six Biggest TakeawaysMentioned in This Episode

​HRT can treat disruptive menopausal symptoms, but it is not primarily a weight-loss or muscle-building treatment.​Begin with your symptoms, menstrual changes and medical history instead of chasing one “optimal” hormone level.​Eating too little relative to your activity can affect hormones, recovery, training performance and your ability to maintain or build muscle.​A controlled, temporary calorie deficit is not automatically the same as problematic low energy availability.​Many adaptations associated with chronic under-fueling can improve when adequate energy is restored. Your metabolism is not necessarily broken.​During your period, adjust your training according to how you genuinely feel, not according to a rigid hormonal calendar or app notification.

Take the Low Energy Availability questionnaire on Instagram: @RACfitness_

For a personalized macro formulation completed by Robyn, email:

racfitnessmn@gmail.com

racrecomposition@gmail.com

Have a question you want answered before the 90-Day Summer Recomp Series ends? Email me!

If this episode helped you, follow The Body Recomposition Revolution, share it with another woman who needs this information and leave a rating or review so more women can find the show.

Today’s Three RAC Recomp Targets

​Prep three days of protein.Prepare turkey meatballs, chicken, steak, protein pancakes or another convenient protein source that makes hitting your daily target easier.​Take one safe working set to true muscular failure.Choose a stable exercise you can perform safely and continue until you cannot complete another repetition with good form.​Drink 100 ounces of water.Spread it throughout the day and increase gradually if this is significantly more than you normally drink.

Should you work out on your period? Should you eat more calories during your period? And does cycle syncing actually work? Today we’re separating menstrual-cycle science from social-media hype.

We cover whether you should lift weights, do cardio, rest, eat more, or change your workouts during your period, plus what research actually says about strength, muscle growth, HRV, cramps, hunger and temporary period weight gain.

The bottom line: your period doesn’t automatically mean you should train harder OR take it easy. Train based on how you actually feel and perform, not what a cycle-syncing calendar tells you to do.

TODAY’S RECOMP TARGETS

💪 PROGRESS: Add weight or reps to one exercise next workout.

🥗 PLAN: Pre-log tomorrow’s meals tonight.

🚶‍♀️ MOVE: Get up and move for a few minutes every hour.

💪 WANT THE WORKOUTS?Stop guessing in the gym. Join theRAC Recomp Collective for progressive strength training inside the RAC app.

🥗 WANT YOUR MACROS?Stop guessing what to eat. Get your Custom Macro Formulation: racrecomposition@gmail.com

📲 WANT THE CHEAT SHEET?I posted the Period Training Cheat Sheet on Instagram @RACFitness_

⭐ WANT THE NEXT EPISODE?Follow the show so Day 70 lands right in your feed.

⭐ FOUND THIS HELPFUL?Tap the stars. It takes seconds and helps more women find the show! 🤍

Can eating more fix a slow metabolism? What is reverse dieting, how do you reverse diet after eating too little, and how can you increase calories without gaining fat? In Day 68 of the Body Recomposition Revolution, we're talking about reverse dieting, metabolic adaptation, low energy availability, chronic dieting, under-eating, hormones, metabolism, muscle loss, and weight gain.

I share my own experience increasing my intake by roughly 800 calories per day, initially gaining weight, then eventually eating dramatically more while sleeping better, recovering better, training harder, and building more muscle.

We also look at research showing that increasing energy intake can improve reproductive function in exercising women with menstrual dysfunction. But here's the important distinction: eating more doesn't magically cause fat loss, and reverse dieting isn't a metabolism hack. The goal is to adequately fuel everything you're asking your body to do.

Today's 3 RAC Recomp Targets:

Track your calories for 7 days and find your daily averageTrack your steps for 7 days to understand your actual activity.Complete two 30–45 minute Zone 2 sessions this week.

🥗 Eating too little, eating too much, or have no clue? Email racrecomposition@gmail.com for a custom macro formulation based on your body, activity, and body-recomposition goals.

💪 Need the workouts too? Join the RAC Recomp Collective for progressive monthly strength training inside the RAC app for $29.99/month.Join the RAC Recomp Collective

📲 Follow@RACFitness_ on Instagram for daily body recomposition education and episode takeaways.

🎧 Follow + rate The Body Recomposition Revolution on Spotify

Can eating too little damage your hormones or metabolism? How do you reverse low energy availability, increase calories after dieting, and lose body fat without sacrificing muscle?

short LEA questionnaire posted on insta RACfitness_

In Day 67 of the Body Recomposition Revolution, we're answering the question that naturally follows yesterday's episode: If I've been under-eating and over-exercising, did I permanently screw up my hormones or metabolism?

Good news: your body adapts in both directions.

A calorie deficit does not automatically damage your hormones. You can absolutely eat in a strategic calorie deficit and lose body fat. The problem is when a controlled fat-loss phase becomes chronic under-fueling relative to how much exercise and activity you're asking your body to support.

Research and clinical guidelines show that improving energy availability can help reproductive function recover. For women with functional hypothalamic amenorrhea, the Endocrine Society recommends correcting the energy imbalance by increasing calories, improving nutrition, decreasing exercise, or some combination of the three.

So where do you start?

If you estimated your TDEE yesterday, compare that with what you're actually eating and how much activity you're doing. Maybe you need more food, less exercise, or both. If increasing calories feels intimidating, you can do it gradually. There isn't anything magical about adding exactly 50 calories per week. The goal is to adequately fuel your body again.

And yes, the scale might increase. That doesn't automatically mean something has gone wrong. In cases of significant energy deficiency, some weight gain may actually be part of recovery.

The body-recomposition goal is NOT:

eat less → plateau → eat even less → add cardio → repeat

It's to fuel enough to train, train to build muscle, use an appropriate calorie deficit when fat loss is the goal, and remember that more restriction does not always mean more progress.

TARGETS

​CHECK YOUR PROGRESS: Weigh yourself, measure your waist at your belly button, and take a progress picture. We're looking for trends, not obsessing over one number. If the scale isn't useful for you, skip it and use your measurement and photo.​PROTECT YOUR SLEEP: Put your phone away 30–60 minutes before bedtime tonight.​BREAK UP YOUR SITTING: Take a 5-minute movement break every 1–2 hours you're sitting. The goal is movement, not sneaking another cardio workout into your day.

🥗 Love training but have no idea how much you should actually be eating to support your body and your goals? I offer custom macro formulations based on your body, activity level, and body-recomposition goals.

NEED HELP FIGURING OUT HOW MUCH YOU SHOULD EAT? Email me: racrecomposition@gmail.com

💪 Need the strength-training side handled too? Ready to build muscle while losing fat? Join the RAC Recomp Collective for progressive monthly strength-training programs inside the RAC app for $29.99/month. JOIN THE RAC RECOMP COLLECTIVE

📲 Follow@RACFitness_on Instagram for the daily infographics, research takeaways, and evidence-based body recomposition strategies for women 35+.

🎧 Doing the 90-Day Body Recomposition Revolution with me? Follow the show and leave a rating so you don't miss the next episode.

FOLLOW + RATE THE BODY RECOMPOSITION REVOLUTION ON SPOTIFY

What happens to your hormones when you don’t eat enough? Can eating too little affect your metabolism, period, estrogen, progesterone, thyroid hormones, recovery, and ability to build muscle? In Day 66 of the Body Recomposition Revolution, we’re talking about low energy availability (LEA) and why eating too little relative to how much you exercise can eventually work against your body-recomposition goals.

Low energy availability is not simply being in a calorie deficit. It happens when the energy you’re taking in compared with the energy you're expending through exercise leaves too little energy for everything else your body needs to do.

We break down how prolonged, problematic low energy availability can affect reproductive hormone signaling, ovulation, estrogen and progesterone, T3 thyroid signaling, leptin, cortisol, recovery, and performance. And surprisingly, you can still have a period while reproductive function is already being affected.

We also look at fascinating research in trained women showing that just 10 days of low energy availability reduced muscle protein synthesis. That's a pretty important finding when your entire goal is to lose fat while maintaining or building muscle.

But here's the distinction I don't want you to miss:

A calorie deficit does NOT automatically damage your hormones.

You can absolutely lose body fat intentionally. The problem is when eat less + exercise more becomes chronic under-fueling.

And this is only Part 1. Tomorrow we're answering the question you might already be asking: If I've been under-eating for years, did I damage my hormones or metabolism, and can I reverse it?

3 DAILY RAC RECOMP TARGETS

TARGET 1: SPREAD OUT YOUR PROTEINNo saving all your food for one giant dinner. Aim for 30–40g of protein at 3–4 meals throughout the day.

TARGET 2: FIND YOUR TDEESearch for a free TDEE calculator and estimate how many calories your body burns per day. You don't need to treat that number as perfect. Today, we're just getting a starting point.

TARGET 3: PRE-LOG TOMORROWTonight, enter tomorrow's three main meals into your food tracker. You don't need every snack planned. Get breakfast, lunch, and dinner in so you know roughly where your calories and macros are headed.

💪 Want the workouts handled for you? Ready to build muscle while losing fat? Join the RAC Recomp Collectivefor progressive monthly strength-training programs inside the RAC app. $29.99/month, billed monthly, cancel anytime.

🥗 Not sure how much you should actually be eating? Get a custom RAC macro formulation built around your body, activity, and body-recomposition goals. Email racrecomposition@gmail.com.

📲 Want the visuals and daily takeaways? Follow @RACFitness_on Instagram for evidence-based body recomposition strategies for women 35+.

🎧 Following the 90-Day Body Recomposition Revolution? Follow the show on Spotify so tomorrow's Part 2 lands right in your feed.

FOLLOW THE BODY RECOMPOSITION REVOLUTION ON SPOTIFY

How Do I Know If I’m in Perimenopause? Do I Need Hormone Testing or HRT?

How do you know if you’re in perimenopause, do you need hormone testing, and what doctor should you see for perimenopause or HRT? In Day 64 of the Body Recomposition Revolution, we’re answering the question that comes after learning about estrogen, progesterone, testosterone, menopause and HRT: Okay...now where do I actually start?

We break down why your symptoms, menstrual changes and medical history may tell your provider more than one random hormone test, why you often do not need hormone labs to identify routine perimenopause, and why ACOG does not recommend routine hormone testing before starting hormone therapy for typical menopause symptoms.

You’ll also learn who to call first, when a menopause specialist or endocrinologist may make sense, what to ask an HRT or hormone optimization clinic, why you should be cautious about chasing arbitrary “optimal” hormone levels, and the simple roadmap for getting help:

SYMPTOMS → PROVIDER → EVALUATION → TESTING IF NEEDED → TREATMENT IF NEEDED → FOLLOW-UP

The goal isn’t to ask, “Which hormones should I take?”

It’s to ask, “What am I experiencing, what could be causing it, and what am I actually trying to improve?”

TODAY’S 3 RAC RECOMP TARGETS

1. TRACK: Write down your 3 biggest symptoms today and rate each from 1–10.

2. PRE-LOG: Log tomorrow’s food tonight so you go into the day with a plan instead of trying to piece your nutrition together as you go.

3. NO NAKED CARBS: Pair your carbohydrates with a source of protein.

💪 Want me to take the guesswork out of your strength training? APP

Follow @RACFitness_ for the episode infographics, body recomposition education, and evidence-based fitness strategies for women 35+.

Does HRT help with weight loss, belly fat or muscle gain during perimenopause and menopause? And what’s the difference between estrogen, progesterone, testosterone, patches, pills and pellets?

In Day 64 of the Body Recomposition Revolution, we break down the treatment options women hear about constantly but rarely get explained simply.

We cover estrogen, progesterone, testosterone, HRT, patches vs. pills, testosterone pellets and non-hormonal options, plus why progesterone is generally needed with systemic estrogen if you have a uterus.

And because this is a body recomposition podcast, we answer the big question: Will HRT actually help you lose belly fat, build muscle or look more toned?

HRT is not a weight-loss treatment. But treating disruptive symptoms like hot flashes and night sweats may help you sleep, recover, train and feel better, which can make the habits that change your body easier to maintain.

TODAY’S 3 RECOMP TARGETS

🥩 PROTEIN: Hit 30–40g at each meal.

💪 STRENGTH: Complete one resistance-training session in the next 3 days.

📝 SYMPTOMS: Write down what you’re experiencing. Better data helps you make better decisions.

WANT THE WORKOUTS?
Ready to build muscle while losing fat? Join the RAC Recomp Collective

DON’T KNOW YOUR MACROS?
Stop guessing. Get your Custom Macro Formulation → racrecomposition@gmail.com

WANT THE QUICK VERSION?
Follow@RACFitness_on Instagram for research-backed body recomposition tips for women 35+.

⭐ Learned something? Follow the show + tap the stars it helps another woman find it

Hormones and weight gain after 35: do estrogen, progesterone, testosterone, thyroid changes and perimenopause actually cause belly fat, muscle loss or a slower metabolism?

Day 63 is your hormone-week cheat sheet. We’re pulling together what the research actually says about hormonal weight gain, belly fat, muscle loss, metabolism and body composition during perimenopause and menopause.

One of the most surprising findings? In the SWAN study, women’s rate of fat gain roughly doubled while lean mass declined during the menopause transition, yet their rate of weight gain did not significantly accelerate.

Translation: the scale can stay similar while your body changes significantly.

We recap thyroid, estrogen, testosterone, progesterone and perimenopause, then finish with a simple 8-step action plan for what you can actually control: lift, eat enough protein, move, train your heart, protect your sleep, track trends, treat real medical issues and get curious about your labs.

TODAY’S 3 RECOMP TARGETS

💪 LIFT: Schedule next week’s strength workouts.

🥩 PROTEIN: Prep your protein before the week starts.

📊 TRACK: Pick one meaningful metric beyond scale weight and start collecting data.

WANT THE WORKOUTS?Build muscle while losing fat with theRAC Recomp Collective inside the RAC app.

DON’T KNOW YOUR MACROS?I’ll calculate them for you. Custom Macro Formulations:racrecomposition@gmail.com

WANT THE 8-STEP CHEAT SHEET?It’s on Instagram -> @RACFitness_

# 8LabsPromo code: RAC20

⭐ Found this helpful? Follow the show + tap the stars. It helps another woman find it.

Am I in perimenopause? How can I tell? Why am I gaining belly fat even though I haven't changed how I eat or exercise?

In Day 62 of the Body Recomposition Revolution, we're breaking down what perimenopause actually is, why it is better understood as a period of hormonal variability rather than simply “low estrogen,” and why one random hormone blood test may not give you a clear yes-or-no answer.

We also cover why your body can start looking different even when your weight barely changes, including shifts in belly fat, muscle mass, metabolism, sleep, recovery and fat distribution during the menopausal transition.

Most importantly, this episode explains why perimenopause does not mean you're powerless over your body composition. Strength training, protein, daily movement, cardio, sleep and tracking your own patterns still matter enormously.

TODAY'S RECOMP TARGETS

TRACK: Cycle, sleep, symptoms and training patterns.PROTEIN: Get 25–40g of high-quality protein at 3 meals.LIFT: Put your next strength workout on the calendar.

READY TO TAKE ACTION?

💪 WORKOUTS: Ready to build muscle while losing fat? Join the RAC Recomp Collective for progressive monthly strength-training programs inside the RAC app.

📐 CUSTOM MACROS: Still guessing how much you should eat? Get your personalized calorie + macro targets: racrecomposition@gmail.com

📲 INSTAGRAM: Want the quick version? Follow @RACFitness_for evidence-based body recomposition tips for women 35+.

⭐ FAVOR: Follow the show on Spotify and tap the stars. It helps more women find the podcast and keeps new eps on your feed

Does low progesterone cause weight gain, poor sleep, or those frustrating 2–3 AM wake-ups during perimenopause? Progesterone changes as ovulation becomes less predictable, but the relationship between hormones, sleep and body composition is more complicated than blaming one hormone.

Day 61 of the Body Recomposition Revolution breaks down low progesterone symptoms, perimenopause sleep problems, waking up at 3 AM, weight gain after 35, hormone changes and body composition.

💪 Ready to recomp? Join the RAC Recomp Collectivefor monthly progressive strength training in the RAC app

We cover why progesterone follows ovulation, why progesterone becomes less predictable during perimenopause, how it interacts with brain pathways involved in sleep, and one cool fact: progesterone actually raises your body temperature after ovulation.

And the big body recomposition question:Does low progesterone make you gain weight? Not directly.

Hormonal changes can disrupt sleep and recovery, which can influence hunger, energy, movement and training quality. Your hormones can change the environment, but they don't erase the fundamentals.

DAY 61 RECOMP TARGETS

😴 TRACK: Bedtime, wake time, nighttime wake-ups and cycle day.

❄️ COOL: Keep your bedroom cool, dark and boring. Your body needs to lose heat to initiate sleep.

🛏️ PROTECT: Give yourself a 7-9 hour sleep opportunity. You can't force sleep, but you can make room for it.

- - -

📲 Follow@RACfitness_ for the research without the hormone hype.

📊 Want your calories + macros built for YOUR body? Custom Macro Formulations: racrecomposition@gmail.com

⭐ Follow the show + leave a 5-star rating. It costs you nothing. It helps me a ton. Follow & rate The Body Recomposition Revolution on Spotify

Tomorrow: Perimenopause vs. Menopause. What is actually happening to your body?

Low Testosterone in Women: Does It Affect Muscle, Fat Loss and Body Composition After 35?

Does low testosterone make it harder for women to build muscle, lose fat, or change body composition after 35? And what actually happens to testosterone during perimenopause and menopause?

Day 60 of the Body Recomposition Revolution is Testosterone 101 for women. We’re breaking down low testosterone in women, muscle loss, fat loss, metabolism, strength, recovery, total vs. free testosterone, SHBG, and testosterone levels after 35.

The big takeaway: testosterone matters, but low testosterone does not automatically cause weight gain or prevent fat loss.

And if you’re wondering, “What is the optimal testosterone level for women?” There is no scientifically established perfect testosterone number for building muscle or losing fat. Testing in women is nuanced, and a single number doesn’t tell the whole story.

💪 Ready to recomp? Join the RAC Recomp Collective for monthly strength training in the RAC app.

DAY 60 RECOMP TARGETS - -

💪 PROTEIN: Get 25–40g at your three main meals.

🏋️ STRENGTH: Track your weights and reps. If you don’t track it, you can’t progress it.

😴 RECOVERY: Give yourself 7–8 hours to sleep. You train. Recovery builds.

⭐ Follow the show + drop a 5-star rating. Sixty days in. Don’t ghost me. Follow & rate on Spotify

📲 Follow@RACfitness_on Instagram. Science, minus the nonsense.

Tomorrow: Progesterone After 35.

Does low estrogen cause belly fat, weight gain, a slower metabolism, or muscle loss during perimenopause and menopause? If your body suddenly looks different after 35, even when the scale hasn’t changed much, estrogen may be part of the explanation.

In Day 59 of The Body Recomposition Revolution, we’re breaking down estrogen, perimenopause weight gain, menopause belly fat, muscle loss, insulin sensitivity, metabolism, and body composition after 35.

💪 Ready to recomp? Join theRAC Recomp Collectivefor monthly strength training in the RAC app and me most days

Estrogen influences where women store fat, how skeletal muscle responds, glucose metabolism, insulin sensitivity, appetite, and more. As estrogen begins fluctuating during perimenopause and eventually declines after menopause, the environment for maintaining muscle and losing body fat can change.

But here’s the distinction that matters:

Hormonal changes can change the environment. They do not eliminate the fundamentals.

You’ll learn:
• Why belly fat distribution can change during perimenopause and menopause
• Why fat redistribution is NOT the same as fat gain
• How estrogen affects muscle and insulin sensitivity
• Why you can weigh the same but look completely different
• Why muscle loss matters for body composition after 35
• Why eating less and doing more cardio isn’t necessarily the answer
• What actually helps you maintain muscle and improve body composition as hormones change

TODAY’S RAC RECOMP TARGETS

PROTEIN: Get 25–40g at 3 meals. Feed the muscle.STRENGTH: Lift something heavy. Muscle doesn’t build from wishing.MOVE: Walk more. Your workout isn’t your whole day.

We’re not chasing smaller. We’re building stronger.

📲 Follow @RACfitness_on Instagram. Science, minus the nonsense.

⭐ Follow the showon Spotify or Apple Podcasts.

⭐ Leave a rating= huge <3

Tomorrow: Testosterone in Women After 35 and what it actually means for muscle, strength, fat loss, and body composition.

Can hypothyroidism cause weight gain or make it impossible to lose fat? Does your thyroid really slow your metabolism after 35?

Day 58 of the Body Recomposition Revolution breaks down thyroid function, hypothyroidism, Hashimoto’s, metabolism and weight gain in women after 35.

Want the workouts? Join me inside the⁠RAC Collective.⁠

We’re simplifying TSH, T3 and T4, then busting some of the biggest thyroid myths using research from the American Thyroid Association, Mayo Clinic, UT Physicians and a 2025 systematic review and meta-analysis.

You’ll learn why hypothyroidism can lower metabolic rate, why thyroid-related weight gain is generally more modest than many women believe, why some of that scale weight can be salt and water, and why fatigue + weight gain alone don’t automatically mean you have a thyroid problem.

Plus, we’re covering one of the most fascinating findings of the episode: the relationship goes both ways. Thyroid hormones can influence body weight, but changes in body weight and energy stores can influence thyroid hormone signaling too.

The takeaway: hypothyroidism is real and deserves appropriate treatment, but it does not make fat loss impossible or erase the fundamentals of body recomposition.

Podcast in your ears. Recomp tips in your feed on Insta@RACfitness_

RAC Daily 3 Targets

1. Hydrate: Aim for 80–100 oz of water today.

-And sometime today, check the salt in your kitchen. Does it actually say iodized? Just to be aware to so you can start noticing where your iodine comes from-

2. Pre-log your food: Enter your next 3 days of meals into your macro tracker ahead of time. Build the system before you need the motivation.

3. Train hard: On the final working set of each exercise, aim to finish approximately 1–3 reps in reserve while maintaining good form.

Is it really your hormones, or is something else happening beneath the surface?Today we’re kicking off two weeks on women’s hormones, perimenopause, menopause, metabolism and body recomposition after 35, using Mayo Clinic’s recent article The Reality of Menopause and Weight Gain and findings from the SWAN study.Here’s the part women need to hear: hormonal changes can influence belly fat distribution, muscle mass, sleep, appetite and body composition, but hormones do not make fat loss impossible.We break down why midlife weight can creep up, why your body may look dramatically different even when the scale hasn’t changed much, how losing muscle changes your energy needs, and why perimenopause and menopause require a much more nuanced conversation than “it’s just your hormones.”Plus, I’m previewing what’s coming this week: thyroid function, estrogen, progesterone, testosterone, cortisol, perimenopause and menopause.Your hormones matter. They just aren’t the whole story.

Ready to stop guessing? Train with me inside the RAC Collective. Your workouts, progress photos, measurements and weight trends, all in one place.

I’m on insta RACfitness_

 RAC Recomposition Targets

​Track the trend. Choose an app and begin consistently logging your body weight. Look at trends, not individual weigh-ins.​Protect your muscle. Schedule at least 2 strength-training sessions this week. Put the exact days on your calendar now.​Track your symptoms. Write down changes in your cycle, sleep, hunger, waist circumference, weight, strength and energy. Add a tally each time a symptom occurs. Data is power.

Think a friend needs this episode? Send it to her.

Hormones confusing you? Follow the show. We’re just getting started.

How do you lose body fat? Why can't you lose belly fat even when you're eating healthy? What's the difference between fat loss and weight loss? In this episode, we bring together everything you need to know about body recomposition, including calorie deficits, cortisol, healthy eating, muscle preservation, belly fat, and the science behind sustainable fat loss. If you've ever wondered why the scale isn't moving or how to actually look more toned, this episode is your complete evidence-based fat loss blueprint.

📲 Follow me @RACFitness_ on Instagram 💪 Ready to build muscle while losing fat? Join theRAC Recomp Collectivefor progressive monthly strength-training programs🥗 Want calories and macros that are actually built for your body, metabolism, and goals? Email me for a Custom Macro Formulation at racrecomposition@gmail.comToday's RECOMP Targets

Take your progress photos (front, side, and back) if you haven't already.Weigh yourself consistently and focus on long-term trends rather than daily fluctuations.Meal prep one high-protein food and prepare enough for at least three meals this week.

How do you know if you're actually losing fat, not just losing weight? In this episode, Robyn explains why the scale alone can be misleading and how to measure real body recomposition. You'll learn why body weight naturally fluctuates due to water, glycogen, sodium, digestion, hormones, and your menstrual cycle, why strength training and adequate protein are essential for preserving muscle while losing fat, and why the most successful women track progress using three tools: the scale, tape measurements, and progress photos. If your goal is to look leaner, stronger, and more toned (not just lighter) this episode teaches you exactly how to measure what actually matters.

Today's RECOMP Targets

Start tracking your weight consistently and focus on weekly trends, not daily fluctuations.Take waist, hip, and thigh measurements every two weeks using the same landmarks.Take front, side, and back progress photos every two weeks under the same conditions to objectively track body recomposition.

💪 Ready to build muscle while losing fat? Join theRAC Recomp Collectivefor progressive monthly strength-training programs inside the RAC app.

📊 Looking for calories and macros that are actually designed for your body, metabolism, and goals? Reach out for a Custom Macro Formulation and take the guesswork out of nutrition. RACrecomposition@gmail.com

📲 Follow @RACFitness_on Instagram for daily evidence-based fitness and nutrition tips for women over 35.

⭐ If you're enjoying the series, leaving a quick 5-star rating and review helps more women find us

Why Am I Gaining Weight Even Though I'm Eating Healthy?

Think you're eating healthy but the scale keeps going up? You're not alone. In this episode, Robyn explains one of the biggest misconceptions in nutrition: healthy eating and fat loss aren't the same thing. While nutritious foods like avocados, nuts, olive oil, smoothies, granola, and protein bars offer incredible health benefits, they still contain calories. A lot of them. Fat loss ultimately depends on maintaining a calorie deficit, not simply choosing "healthy" foods. You'll also learn why meal planning and repeating simple, high-protein meals reduce decision fatigue, improve consistency, and make body recomposition dramatically easier. If you've ever felt frustrated because you're "doing everything right" but not seeing results, this episode will help you understand why and what to do instead.

Today's RECOMP TargetsCTA

Choose one breakfast and one lunch to eat on repeat for the next 3–5 days.Write down 10–12 high-protein meals you genuinely enjoy so they become your go-to options.Build one full day of eating that aligns with your calorie and protein goals before the day begins.

💪 Ready to build muscle while losing fat? Join the RAC Recomp Collective for progressive monthly strength-training programs inside the RAC app.

📲 Follow @RACFitness_ on Instagram for daily evidence-based tips and workouts.

🎙️ Make sure you follow The Body Recomposition Revolution on Spotify and Apple Podcasts so you never miss an episode.

⭐ If you're enjoying the series, leaving a quick 5-star rating helps more women find evidence-based fitness information instead of myths.

Does cortisol really cause belly fat? Or has social media gotten this completely wrong? In today’s episode, we’re separating fact from fiction and breaking down what the latest science actually says about cortisol, stress, belly fat, metabolism, and fat loss for women over 35.

You’ll learn why cortisol isn’t the enemy, what happens during your body’s natural morning cortisol response, why chronic stress (not normal cortisol spikes) can make fat loss harder, and the 6 science-backed habits that support healthy hormones, better recovery, improved sleep, and sustainable body recomposition.

If you’ve ever wondered:

* Does cortisol cause belly fat?

* What is “cortisol belly”?

* Should I work out fasted?

* Is coffee making fat loss harder?

* Why am I tired all morning but wired at night?

* How should women over 35 train and eat for hormone health?

…this episode is for you.

In this episode you’ll discover:

✅ What cortisol actually does in your body

✅ Why cortisol is essential for fat loss, energy, and muscle building

✅ The biggest myths about “cortisol belly” on social media

✅ How chronic stress indirectly affects body composition

✅ Why protein and carbohydrates matter around morning workouts

✅ The surprising connection between sleep, recovery, cravings, and cortisol

On insta 👇

✅ 6 science-backed strategies to support a healthy cortisol rhythm after 35

Your Daily Targets 🎯

☀️ Target #1: Spend 5–10 minutes outside within the first hour of waking to help anchor your circadian rhythm.

🥤 Target #2: Eat 30–40 grams of protein with your first meal, especially if you’re training in the morning.

😴 Target #3: Review the 7 Evening Essentials episode and commit to creating a low-light environment for the last 30–60 minutes before bed to support better sleep and a healthier cortisol rhythm.

💪 Ready to build muscle while losing fat? Join theRAC Recomp Collective for progressive monthly strength-training programs inside the RAC app.

Remember: Healthy women don’t eliminate cortisol, they support a natural cortisol rhythm.

Wondering why you're not losing weight even though you're eating in a calorie deficit? You're not alone, and your metabolism isn't broken. In this episode, we unpack the threemost common reasons the scale refuses to budge: you're not actually in a calorie deficit, temporary water retention is masking fat loss, or your body has adapted after prolonged dieting.

You'll learn why calorie-tracking apps, fitness watches, restaurant meals, and "just a few bites" can quietly erase your deficit, why the scale doesn't always reflect body recomposition, and how to troubleshoot a fat-loss plateau without falling for metabolism myths or giving up too soon. 💪 Ready to workout with us? Join the RAC Recomp Collective($29.99).

📲 Follow@RACFitness_on Instagram for my life in real time.

Today's RAC Recomp Targets

Weigh yourself every morning this week under the same conditions and track your weekly average instead of reacting to one day's number.Track absolutely everything you eat today—including oils, dressings, drinks, bites, licks, sips, and weekend extras.Perform a plateau audit before changing your nutrition or training plan. Ask yourself:

📈 Consistency changes your body. Daily education changes your consistency. Follow the podcast and keep learning.

Ever wondered where body fat actually goes when you lose weight?

Most women know they need a calorie deficit to lose fat, but very few understand the physiology behind what actually happens inside the body. In this episode, we walk through the entire fat-loss process, from creating an energy deficit, to releasing stored fat through lipolysis, mobilizing and oxidizing fat for energy, and finally explaining where that fat physically leaves the body. You'll also learn why hormones matter without overriding the laws of energy balance, why weight loss isn't always fat loss, and why understanding the science helps you ignore gimmicks and trust the body recomposition process.

💪 Ready to workout with us? Join the RAC Recomp Collective($29.99)

📲 Follow@RACFitness_on Instagram for my life in real time.

Today's RAC Recomp Targets

Calculate your maintenance calories so you understand what an appropriate calorie deficit looks like for your body.Prep three days' worth of protein to make hitting your daily protein goal easier this week.Drink at least 8 ounces of water before lunch and dinner to improve hydration and help regulate appetite.

🎧 Make sure you're followingThe Body Recomposition Revolutionon Spotify and Apple Podcasts so I can keep teaching women how to RECOMP.

Wondering how to lose belly fat or get rid of "bat wings"? The answer is not more crunches or triceps exercises. Today, we break down one of the biggest myths in fitness - spot reduction, and explain why decades of research show you can'tchoose where your body loses fat. Instead, you'll learn why body recomposition is the real solution, especially for women over 35. We go over whybelly fat often becomes more noticeable during perimenopause, how hormones, muscle loss, sleep, stress, and alcohol influence body composition, and why strategically building muscle creates the appearance of a leaner, more sculpted physique. Most importantly, you'll learn the body recomposition hierarchy that consistently drives fat loss and muscle definition: maintain a calorie deficit, prioritize protein, strength train progressively, use cardio to support your health, and stay consistent long enough for your body to change.

💪 Ready to workout with us? Join theRAC Recomp Collective ($29.99)📲 Follow @RACFitness_on Instagramfor my life in real time

The Body Recomposition Hierarchy

Maintain a slight calorie deficit if fat loss is your goal.Prioritize protein (about 1 gram per pound of your goal body weight).Strength train consistently with progressive overload.Walk daily and include cardio to support your health and increase energy expenditure.Prioritize sleep and recovery so your body can build muscle and lose fat.Limit alcohol if it's interfering with recovery, sleep, or calorie intake.Stay consistent. There is no exercise that melts belly fat—your results come from repeating these habits over time.

Today's RAC Recomp Targets

Strength train at least three times this week: one upper-body workout, one lower-body workout, and one full-body workout.Hit your protein goal today by aiming for approximately one gram of protein per pound of your goal body weight.Review your training program and ask yourself whether it's intentionally building the physique you want: prioritizing areas like shoulders, upper back, and glutes to create an X-frame while following the body recomposition hierarchy

🎧 Make sure you're followingThe Body Recomposition Revolutionon Spotify and Apple Podcasts so I can keep teaching women how to RECOMP

What is the best cardio for fat loss? After an entire week exploring walking, Zone 2, HIIT, heart-rate zones, and fitness trackers, this recap brings everything together into one practical strategy. You'll learn why there isn't a single "best" cardio machine, why walking is one of the most underrated fat-loss tools, how much cardio women actually need, why Zone 2 should be the foundation of your cardio plan, when HIIT is worth adding, and why building muscle (not endless cardio) is what creates a lean, toned physique. By the end of this episode, you'll know exactly how to structure your weekly cardio to lose fat while preserving muscle aka body recomposition.

💪 Ready to touch a dumbbell? Join theRAC Recomp Collective for progressive monthly strength-training RAC app.Today's Recomp Targets

Build your cardio schedule for the next seven days, planning your strength workouts first and fitting cardio around them.Complete one 30–45 minute Zone 2 session using either your heart-rate target or the talk test.Perform a recovery audit. Rate your sleep, energy, soreness, and recovery to make sure your cardio is helping (not hurting) your progress.

🎧 FollowThe Body Recomposition Revolution on Spotify or Apple Podcasts so you never miss a sesh

📲 Follow@RACFitness_on Instagram for video yaps

⭐ a quick5-star reviewhelps me help more women

Is HIIT or Zone 2 cardio better for fat loss? Research shows that when calorie expenditure is matched, HIIT and Zone 2 produce similar fat-loss results—the real difference is recovery, consistency, and how well each supports muscle retention. In this episode, you'll learn why body recomposition starts with a calorie deficit and strength training, how HIIT can improve fitness in less time but create more fatigue, and why Zone 2 is often the better choice for women over 35 trying to lose fat while preserving muscle. You'll also discover how to balance strength training, Zone 2, and HIIT throughout the week to maximize results without compromising recovery.

Today's Targets

Schedule your strength training, Zone 2, and optional HIIT sessions for the next seven days, treating each workout like an appointment.Complete one 30–45 minute Zone 2 cardio session, focusing on staying within your target heart rate range.Prioritize your strength-training workouts before cardio this week to support muscle growth and body recomposition.

Make sure you followThe Body Recomposition Revolutionon Spotify and Apple Podcasts so you never miss a daily lesson in the 90-Day Summer Body Recomp Series.

Follow @RACFitness_ on Instagram for daily evidence-based body recomposition education, workouts, and nutrition tips.

Ready to build muscle while losing fat? Join the RAC Recomp Society for coaching with meplus progressive monthly strength-training programs inside the RAC app.

Are Apple Watches, Fitbit, and Garmin calorie counts accurate? Research says they're surprisingly good at tracking heart rate—but not at estimating calories burned. In this episode, you'll learn what wearable fitness trackers actually do well, why calorie burn estimates can be off by as much as 93%, and how relying on those numbers can sabotage your fat-loss progress. You'll also discover why heart rate is the metric you should trust, how different devices calculate heart rate zones, how to use the validated talk test to find your Zone 2 intensity, and why consistency—not perfect wearable data—is what truly drives body recomposition

Today's Targets

Calculate your five heart rate zones using your resting heart rate and ChatGPT, Google, or the Karvonen Method.Complete 30–45 minutes of Zone 2 cardio, using your wearable or the talk test to stay in the correct intensity.Drink 100 ounces of water today to support recovery, performance, and overall health

Ready to build muscle while losing fat? Join theRAC Recomp Collectivefor progressive monthly strength-training programs inside the RAC app.

Follow @RACFitness_on Instagram for daily evidence-based body recomposition education, workouts, and nutrition tips.

Make sure you followThe Body Recomposition Revolutionon Spotify and Apple Podcasts so you never miss a daily lesson in the 90-Day Summer Body Recomp Series.

What heart rate burns the most fat? The truth about the fat-burning zone (Zone 2 cardio) is one of the biggest misconceptions in fat loss—and understanding it can completely change how you approach cardio for body recomposition. In this episode, you'll learn why burning a higher percentage of fat during exercise doesn't automatically mean you'll lose more body fat, how the crossover concept actually works, and why Zone 2 remains one of the most valuable tools for women over 35 who want to lose fat while preserving muscle. You'll also learn when higher-intensity cardio has its place, how to find your personal Zone 2 heart rate, and why recoverable cardio is often more effective than constantly pushing yourself to exhaustion.

Today's Targets

Find your personal Zone 2 heart rate range using your Apple Watch, Garmin, Fitbit, or a heart rate calculator.Complete 40 minutes of Zone 2 cardio, staying in your target heart rate range the entire session.Invite a Zone 2 buddy to join you and share today's episode.

Ready to build muscle while losing fat? Join the RAC Recomp Collective for progressive monthly strength-training programs inside the RAC app.

Follow @RACFitness_on Instagram for daily evidence-based body recomposition education, workouts, and nutrition tips.

Make sure you followThe Body Recomposition Revolutionon Spotify and Apple Podcasts so you never miss a daily lesson in the 90-Day Summer Body Recomp Series.

If you're enjoying the show, a quick ⭐⭐⭐⭐⭐rating and reviewhelps more women discover evidence-based fitness and supports the continued creation of free daily episodes.

How Much Cardio Should Women Over 35 Do to Lose Fat Without Losing Muscle?

Is more cardio always better for fat loss? Or could too much cardio actually slow your progress? In today's episode of The Body Recomposition Revolution, we dive into what research says about the ideal amount of cardio for women over 35 who want to lose fat, preserve muscle, and achieve true body recomposition—not just lose weight.

You'll learn why strength training should always come first, how excessive cardio can interfere with recovery and muscle growth, and why the goal isn't to do the most cardio—it's to do the least amount necessary to get the results you want.

We'll also cover the American College of Sports Medicine's cardio recommendations, how much Zone 2 and HIIT you actually need, why NEAT (your daily movement outside of exercise) plays such a powerful role in fat loss, and how to build a weekly cardio plan that supports your lifting instead of sabotaging it.

If you've ever wondered whether you should run every day, add another workout, or spend hours on the treadmill, this episode will help you train smarter—not just harder.

Today's Targets

Plan 150–180 minutes of mostly Zone 2 cardio into your week.

Record your body weight and measure your waist (at the belly button), thigh, and upper arm to track progress beyond the scale.

Find and make one new high-protein recipe with at least 25 grams of protein.

💪 Ready to build muscle while losing fat? Join theRAC Recomp Collectivefor progressive monthly strength-training programs inside the RAC app.

📲 I'm on Instagram! @RACFitness_ • education, workouts, recipes, and free resources.

🎧 Make sure you followThe Body Recomposition Revolutionon Spotify and Apple Podcasts so you don't miss the next lesson in this 90-day body recomposition curriculum.

⭐ If you're enjoying the show, I'd be incredibly grateful if you left a star rating. Your support helps more women discover the podcast and allows me to keep creating free, evidence-based education.

Does Walking Count as Cardio? Can Walking Really Help Women Over 35 Lose Fat?

Many women believe walking is "too easy" to make a difference—but research says otherwise. In today's episode of The Body Recomposition Revolution, you'll learn why walking is one of the most underrated tools for fat loss, body recomposition, recovery, and long-term health after 35.

My recs

We'll discuss what actually qualifies as cardio, whether walking can burn belly fat (spoiler: no exercise can spot reduce fat), and why brisk walking may be one of the most sustainable forms of exercise for women who want to lose fat while preserving muscle.

You'll also learn why walking improves insulin sensitivity, blood sugar regulation, recovery between strength-training sessions, and overall daily calorie expenditure through increased NEAT (Non-Exercise Activity Thermogenesis). Plus, we'll answer one of the most common questions in fitness: If running burns more calories, why not just run?

Whether you love long outdoor walks, laps around the mall, or a quick stroll after dinner, this episode will help you understand why consistent movement often beats exhausting workouts when your goal is body recomposition.

Today's Targets

​Take a 20–30 minute brisk walk today.​Take a 5–10 minute walk after your largest meal today.​Make sure you have a comfortable pair of supportive walking shoes that you'll actually enjoy wearing.

💪 Ready to build muscle while losing fat? Join theRAC Recomp Collectivefor progressive monthly strength-training programs inside the RAC app.

📲 I'm on Instagram! @RACFitness_ • education, workouts, recipes, and free resources.

🎧 Make sure you followThe Body Recomposition Revolutionon Spotify and Apple Podcasts so you don't miss the next lesson in this 90-day body recomposition curriculum.

⭐ If you're enjoying the show, I'd be incredibly grateful if you left a star rating. Your support helps more women discover the podcast and allows me to keep creating free, evidence-based education.

What is the best cardio for losing fat without losing muscle?? Walking, running, HIIT, incline treadmill workouts, or Zone 2 cardio?

In Day 43 of The Body Recomposition Revolution, we begin Week 7 by answering one of the biggest cardio questions women ask:

Which type of cardio is best for fat loss?

The answer is not simply the workout that burns the most calories in 30 minutes.

For women over 35 focused on body recomposition, the best cardio is the type that supports strength training, preserves muscle, improves cardiovascular fitness, and allows you to recover.

You’ll learn why excessive cardio can leave women exhausted, hungry, weaker, and smaller without creating the toned shape they wanted. We also establish the body recomposition hierarchy:

​Strength training​Daily movement and NEAT​Zone 2 cardio​Limited HIIT​Recovery

You’ll also learn why adherence matters more than choosing the “perfect” machine, how daily steps can contribute substantially to energy expenditure, and why combining aerobic exercise with progressive strength training produces better body-composition results than cardio alone.

A practical weekly structure for many women includes three to five strength sessions, 8,000–12,000 daily steps, approximately 120–180 minutes of Zone 2 cardio, and no more than one or two brief HIIT sessions.

The goal is not to burn the maximum number of calories possible.

The goal is to burn the most calories you can recover from while continuing to build or preserve muscle.

Todays Targets

​Track your steps and begin working toward approximately 10,000 steps per day.​Schedule your strength-training workouts before adding cardio to your calendar.​Visit @RACFitness_ on Instagram, find the cardio guide, determine whether you are a beginner, intermediate, or advanced exerciser, and plan your weekly cardio accordingly.

Ready to build muscle while losing fat? Join the RAC Recomp Collective for progressive monthly strength-training programs inside the RAC app.

Follow@RACFitness_ on Instagram for the cardio guide, strength-training education, and practical body recomposition resources.

Follow The Body Recomposition Revolutionon Spotify and Apple Podcasts so you receive every daily lesson in the 90-day series.

Please leave a star rating to help more women discover the show and help me continue creating this free daily curriculum for all of you.

Does intermittent fasting really help women lose weight, or are protein, calories, strength training, and consistency far more important than the number of hours you fast?

Ready to build muscle while losing fat? Join the RAC Recomp Collective for progressive monthly strength-training programs inside the RAC app.

Follow @RACFitness_ on Instagram for body recomposition education, meal-prep ideas, workouts, and practical nutrition tools.

In this Week 6 recap of The Body Recomposition Revolution, we bring together everything women over 35 need to understand about intermittent fasting, eating windows, breakfast, fasted cardio, late-night eating, hormones, and body recomposition.

Intermittent fasting is an eating schedule—not a magical fat-loss mechanism. When calories and protein are similar, research generally finds comparable fat-loss results between intermittent fasting and traditional eating patterns.

For some women, a shorter eating window naturally reduces calorie intake. For others, it makes it harder to eat enough protein, train with intensity, recover properly, and preserve lean muscle.

The more useful question is not simply, “Can fasting help me lose weight?”

It is:

Can this eating schedule help me lose fat while preserving or building muscle?

You’ll learn why protein beats prolonged fasting, why active women may benefit from eating earlier in the day, why meal timing should support—not control—your life, and why eating carbohydrates at night is not automatically harmful.

The central takeaway:

Don’t organize your nutrition around a fasting clock. Organize it around fueling the body you want to build.

Today’s Recomp Targets 🎯

​Identify your current eating window. Write down how many hours pass between your first and final meal.​Plan the next seven days. Write down your daily protein target, eating window, strength-training days, and cardio sessions.​Prepare three lunches for the upcoming week. Start with one batch-cooked protein source and add carbohydrates and vegetables that fit your goals.

Follow The Body Recomposition Revolution on Spotify and Apple Podcasts so you don’t miss the daily episodes in this complete 90-day curriculum.

Is breakfast really the most important meal of the day and can skipping breakfast make it harder for women over 35 to lose fat, control hunger, and preserve muscle?

I’m on insta! @RACFitness_ • education, workouts, recipes, and free resources.

In Day 41 of The Body Recomposition Revolution, we break down what research actually says about breakfast, metabolism, protein intake, appetite, and long-term weight-loss maintenance.

Breakfast does not magically “turn on” your metabolism, and skipping it does not automatically cause weight gain. However, a protein-rich breakfast can create structure, support workout performance, regulate appetite, and make it easier to reach your daily protein target.

You’ll learn why many successful long-term weight-loss maintainers regularly eat breakfast, why observational research does not prove breakfast directly causes weight loss, and how eating 25–40 grams of protein with your first substantial meal can support muscle preservation and body recomposition after age 35.

You’ll also discover easy high-protein breakfast options, why carbohydrates should be paired with protein, and how consistency matters far more than following a perfect morning routine.

Daily Targets 🎯

​Eat at least 25 grams of protein with breakfast or your first substantial meal.​Prepare the same high-protein breakfast for the next three mornings.​Reach at least 10,000 steps today—or make it tomorrow’s goal if your day is nearly over.

💪🏼Ready to stop guessing in the gym? Come workout with us!! Join the RAC Recomp CollectiveI make new workouts every month and my app lets us all chitchat

🎧Follow The Body Recomposition Revolution on Spotify and Apple Podcasts so you don’t miss the daily lessons in this 90-day curriculum. 👩🏼‍🏫

⭐️Enjoying the show? Please leave a star rating. Your rating helps women discover the podcast and allows me to keep creating these!

Is intermittent fasting good for women over 35? Does fasting help or hurt during perimenopause and menopause? In Day 40 of The Body Recomposition Revolution, we explore why intermittent fasting may feel completely different after age 35 and what current research suggests about fasting, hormones, muscle preservation, and fat loss.

Follow me on Instagram@RACFitness_for daily evidence-based body recomposition tips, workouts, and free nutrition resources.

Learn why many women thrive with consistent protein intake and strength training instead of long fasting windows, how perimenopause and menopause change recovery, appetite, and muscle-building, and why meal timing, eating windows, and protein distribution may be more effective for body recomposition than aggressive intermittent fasting.

🎯 Today's Daily Targets:

​✅ Calculate your BMR so you know how many calories your body needs at rest.​✅ Identify your current eating window and determine whether it supports your protein and recovery goals.​✅ Set a personal record (PR) by lifting heavier than ever on one exercise during today's strength workout.

Tomorrow: We're answering another question women ask every day: How much protein do women really need to lose fat and build muscle? Follow The Body Recomposition Revolution so you don't miss the next lesson in your 90-day body recomposition journey.

Ready to build muscle and lose fat? Join the⁠RAC Recomp Collective⁠for progressive monthly strength training designed specifically for women over 35.

If you'd like me to calculate your personalized calories and macros based on your body, metabolism, goals, lifestyle, and training, my Custom Macro Formulation is available by emailing me atRACrecomposition@gmail.com. I'll create a completely customized nutrition blueprint designed specifically for body recomposition.

And don't forget to followThe Body Recomposition Revolutionso you never miss a daily episode. We're building this step by step with one evidence-based lesson and three actionable targets every single day for 90 days.

Does eating late at night cause weight gain? Should you stop eating after 8 p.m.? In Day 39 of The Body Recomposition Revolution, we separate one of the most common nutrition myths from what the science actually says. Learn how meal timing, blood sugar, insulin sensitivity, circadian rhythm, and hunger hormones affect your appetite, recovery, and body composition—and why eating before bed isn't automatically stored as body fat.

Ready to build muscle and lose fat? Join the RAC Recomp Collective through the link for progressive monthly strength training designed specifically for women over 35. Follow me on Instagram @RACFitness_ for daily evidence-based body recomposition tips, workouts, and free nutrition resources.

You'll also discover why what you eat before bed matters more than simply when you eat, how to reduce late-night cravings, and the best bedtime snacks for women focused on body recomposition.

🎯 Today's Daily Targets:

✅ Skip mindless snacking today—pause and ask yourself if you're truly hungry before reaching for food.✅ Brush your teeth after your final meal to help signal that the kitchen is closed.✅ Prep tomorrow's meals and snacks tonight so you're set up for success.

Follow The Body Recomposition Revolution so you don't miss the next lesson in your 90-day body recomposition journey.

Does fasted cardio actually burn more fat? Should women do cardio on an empty stomach to lose weight?

In Day 38 of The Body Recomposition Revolution, we separate one of the biggest fitness myths from what the research actually says. Learn the difference between fat burning (fat oxidation) and actual body fat loss, why fasted cardio isn't a fat-loss shortcut, and when it may still have a place in your routine.

💪 Ready to build muscle and lose fat? Join the RAC Recomp Collective for progressive monthly strength training designed specifically for women over 35. Follow me on Instagram @RACFitness_ for daily evidence-based body recomposition tips, workouts, and free nutrition resources.

You'll discover why calorie balance, protein intake, and strength training matter far more than whether you eat before your workout, plus how women over 35 can use cardio to support body recomposition without sacrificing lean muscle.

Today's Daily Targets:

✅ Complete two 30-minute cardio sessions this week—one fasted and one after eating—and compare how you feel and perform.✅ Eat at least 20 grams of protein with breakfast tomorrow.✅ Weigh yourself and remember: data drives decisions, not emotions.

Remember to 'Follow' Show so you don't miss Tomorrow: Does eating late at night actually cause weight gain? We're separating another common nutrition myth from the science, so follow The Body Recomposition Revolution to keep learning one evidence-based lesson every day.

Ready to build muscle and lose fat? Join theRAC Recomp Collectivefor progressive monthly strength training designed specifically for women over 35. Follow me on Instagram@RACFitness_for daily evidence-based body recomposition tips and behind-the-scenes coaching.

What's the Best Intermittent Fasting Schedule for Women? Is 12:12 better than 16:8? Does meal timing actually matter for fat loss? In Day 37 of The Body Recomposition Revolution, we break down the science behind intermittent fasting schedules and explain why the best eating window for women over 35 isn't necessarily the longest fast.

You'll learn why 12:12, 14:10, and 16:8 aren't magic fat-loss formulas, how your circadian rhythm affects metabolism, insulin sensitivity, digestion, recovery, and sleep, and why preserving muscle should always take priority over extending your fasting window. If your goal is body recomposition—losing fat while building or maintaining lean muscle—this episode will help you choose an eating schedule that supports your workouts, protein intake, recovery, and long-term success.

✅ Choose an eating window (such as 12:12 or 14:10) that fits your lifestyle and helps you consistently hit your protein goal.✅ Eat 20–30 grams of protein within an hour of waking, especially before morning workouts.✅ Finish your last meal 2–3 hours before bed to support recovery and quality sleep.

Tomorrow: We're tackling one of the biggest fitness myths of all: Does fasted cardio actually burn more fat?

Make sure youfollow The Body Recomposition Revolutionso you don't miss tomorrow's episode—or any of the remaining daily lessons in this 90-day body recomposition series.

Keywords: best intermittent fasting schedule for women, intermittent fasting for women over 40, intermittent fasting over 35, 12:12 fasting, 14:10 fasting, 16:8 fasting, eating window for women, meal timing for fat loss, circadian rhythm, body recomposition, fat loss for women, protein timing, muscle building for women, women's metabolism, strength training, menopause nutrition.

Does intermittent fasting actually help women lose weight—or is it just another nutrition trend?

In Day 36 of The Body Recomposition Revolution, we break down the science behind intermittent fasting for women over 35. Learn why fasting isn't a fat-loss superpower, why calories and protein still matter most, and how meal timing can impact muscle preservation, workout performance, recovery, and long-term body recomposition.

Follow the show because tomorrow we’re taking the next step. Every episode is intentionally designed to build on the one before it.

Ready to build muscle and lose fat? Download theRAC Recomp Collective workout appfor monthly progressive strength training programs designed specifically for women over 35. Plus, follow me on Instagram@RACFitness_ for daily evidence-based body recomposition tips!

You'll discover:

Whether you're wondering if intermittent fasting is good for women, whether fasted workouts burn more fat, or if you should skip breakfast to lose weight, this episode separates evidence from social media myths so you can make informed decisions that support your goals.

Today's Daily Targets:

​✅ Write down your daily protein goal and divide it across your meals.​✅ Eat 25–40 grams of protein with breakfast tomorrow and avoid a fasted workout.​✅ Before every meal, ask yourself: "Am I physically hungry, or am I eating because of stress, boredom, habit, or emotion?"

How do you actually make fitness a lifestyle instead of another diet you'll quit in a few weeks?

In this Week 5 recap of The Body Recomposition Revolution, Robyn reviews the simple systems and daily habits that help women over 35 stay lean, build muscle, lose fat, and stay consistent for life.

Tired of guessing what workouts to do?⁠Join the RAC Recomp Collective⁠and get the exact progressive strength training program I use to help women over 35 build muscle, lose fat, and transform their shape. New workouts every month - $29.99

If you've ever wondered how busy women stay fit, how to stay consistent with working out, or how to stop starting over every Monday, this episode ties together everything you've learned this week into one practical roadmap.

You'll revisit the Four Morning Anchors, the Seven Evening Essentials, meal prep made simple, what to do when you miss a workout,the Four W's of body recomposition, and why successful women rely on systems notmotivation.

Remember: body recomposition isn't about perfection. It's about repeating small habits consistently until they become who you are.

In today's episode, you'll learn:Today's 3 Daily Targets

✅ Celebrate one healthy habit you've built over the past five weeks.✅ Choose one system from this week's lessons (Morning Anchors, Evening Essentials, Meal Prep, the Four W's, or Workout Scheduling) and commit to practicing it every day next week.✅ Record your body weight and measure your waist, thigh, and upper arm to track your body recomposition progress.

If you're just joining the Summer Recomp Series, don't worrrry, you're not behind! Start today, then work your way back to Day 1 to build your complete body recomposition roadmap.

💪 For daily body recomposition tips follow me on Instagram: @RACFitness_

If you're enjoying the series, make sure you're following The Body Recomposition Revolutionon Spotify so you never miss a daily lesson. New episodes drop every day throughout the 90-Day Summer Recomp Series!

If you’ve ever thought, “I know what to do, I just can’t stay consistent,” this episode is for you.Today on The Body Recomposition Revolution, you’ll learn why motivation isn’t the secret to long-term fat loss and muscle gain systems are.

Tired of guessing what workouts to do? Join theRAC Recomp Collective for $29.99a month and get a progressive strength plan designed to help women build muscle, lose fat, and transform their shape

Discover the science behind decision fatigue, why healthy women rely on routines instead of willpower, and the four simple systems that make body recomposition feel automatic, even with a full-time job, kids, and a busy schedule.

Today’s 3 RAC Targets:

​ Schedule your workouts for next week (when, where, and what)​ Lay out tomorrow’s workout clothes before bed​ Prep your morning protein and water tonight

For daily body recomposition tips, workouts, and nutrition advice for women over 35, follow me on Instagram @RACFitness_

Follow The Body Recomposition Revolution on Spotify so you don’t miss tomorrow’s episode in the 90-Day Summer Recomp Series. Every episode builds on the last

Habits of Women Who Stay Lean | The Four W's for Fat Loss & Body Recomposition

Want the exact workouts I use to help women build muscle and lose fat?Join the RAC Recomp Collective

What do women who stay lean for years have in common?

It isn't better genetics, more willpower, or perfect motivation.

It's four simple daily habits.

In today's episode, I introduce The Four W's:a simple framework to help women over 35 lose fat, build muscle, improve metabolism, and make healthy living sustainable for life.

You'll learn:

Today's RAC Targets:

​✅ Plan tomorrow's meals with at least two whole-food meals.​✅ Drink at least 80 oz of water.​✅ Take a 2–5 minute walk after each meal.

If this is your first episode, you're not behind. Jump in today and keep moving forward.

Be sure to follow the podcast on Spotify so you don't miss tomorrow's episode, where we'll talk about how busy women and moms actually make body recomposition a lifestyle, even with a full schedule.

Follow me on Instagram @RACFitness_ for daily body recomposition tips, high-protein recipes, workouts, nutrition education, and healthy aging strategies.

90 Days. 90 Lessons. 270 Daily Targets.

Stop starting over. Start recomping.

DAY 32: How to Meal Prep for Fat Loss | Easy Meal Prep for Women Over 35

Best protein pancake recipe pinned on Instagram@RACFitness_

Meal prep doesn't have to take over your weekend.

In today's episode, you'll learn how to meal prep the simple, sustainable way so healthy eating, hitting your protein goal, and staying consistent with your macros becomes easier than ever.

Workouts for Recomp:The RAC Recomp Collective ($29.99/month)Stop guessing what workouts to do. Join the RAC Recomp Collective for progressive overload strength training designed to help women over 35 build muscle, lose fat, sculpt glutes, and create a lean, athletic physique.

You'll learn:

• How to meal prep without cooking all day
• Why prepping ingredients works better than prepping meals
• Easy high-protein meal prep ideas
• Budget-friendly meal prep shortcuts
• My favorite protein pancake recipe
• How busy women can make healthy eating automatic

Today's RAC Targets:

✅ Prep one protein source✅ Prep one carbohydrate source✅ Schedule your next meal prep session

Tomorrow, we're talking about how busy women actually make body recomposition a lifestyle, so be sure to follow the podcast on Spotify so you don't miss it.

Follow me on Instagram @RACFitness_ for daily body recomposition tips, workouts, nutrition, and healthy lifestyle inspiration.

What do you do when you miss a workout? Don't let one missed day turn into a missed month!Make sure you follow so you don't miss tomorrow's lesson. Every episode builds on the last.

In Day 31 of the 90-Day Summer Body Recomposition Series, you'll learn exactly what to do when life gets in the way of your workout routine. Whether you're traveling, sick, overwhelmed with work, or simply missed a day, the key to long-term fat loss and muscle gain isn't perfection—it's consistency.

You'll learn:

If you're trying to lose fat, build muscle, or stay consistent with strength training, this episode will help you stop the all-or-nothing cycle and finally build habits that last.

Today's 3 Targets

✅ Schedule your workouts for the upcoming week and treat them like important appointments.✅ Decide what your personal Minimum Day looks like when life gets busy.✅ Have a written workout plan ready before your next training day—don't just "wing it."

If you're enjoying this series, please follow the podcast, leave a 5-star review, and share this episode with another woman who's tired of starting over every Monday.

📲 Follow me on Instagram@RACFitness_ for daily body recomposition education, workouts, nutrition tips, and behind-the-scenes coaching.🔥 Ready to build muscle and lose fat with a proven plan? Join the RAC Recomp Collective and get new evidence-based strength workouts every month designed specifically for women over 35. Follow a structured body recomposition program instead of guessing what to do in the gym. Link is in the show notes!

DAY 30: The Best Night Routine for Fat Loss & Body Recomposition After 35

Welcome to Day 30 of the RAC Summer Recomp Series!

You've officially completed the first month of your 90-day body recomposition journey!!!!

In today's episode, we shift our focus to one of the most overlooked pieces of fat loss and muscle building: your evening routine.

**This 90-day series is designed to be completed in order. Follow the show on Spotify so you never miss the next step.**

Learn the 7 Evening Essentials that help women over 35 improve sleep, recover better, build muscle, reduce decision fatigue, and make healthy habits easier to stick with. Small changes at night can completely transform how you show up the next day.

In this episode:

Today's RAC Targets:

​✅Be your own butler for 10 minutes and prepare tomorrow for success.​✅ Set a phone curfew at least one hour before bed.​✅ Finish your last meal 2–3 hours before bedtime whenever possible.

If this is your first episode, you're not behind. Jump in today, complete today's targets, and keep moving forward. Every episode is designed to stand alone while building toward lasting body recomposition.

Workouts for Recomp: The RAC Recomp Collective ($29.99/month)

Tired of guessing what workouts to do? Join the RAC Recomp Collective and get progressive overload strength training programs designed specifically for women over 35.

Follow me on Instagram @RACFitness_ for daily body recomposition tips, workouts, nutrition guidance, healthy aging strategies, and behind-the-scenes coaching.

Be sure to follow and subscribe so you're notified when each new episode is released.

90 Days. 90 Lessons. 270 Daily Targets.

Stop starting over. Start recomping.

Your morning routine may be the most important part of your fat loss and body recomposition journey. In today’s episode of The Body Recomposition Revolution, you’ll learn why women who successfully lose fat, build muscle, and maintain their results don’t rely on motivation—they rely on systems.

Discover the 4 Morning Anchors that create consistency and help you stay lean for life:

Today’s 3 Targets:

 Eat 25–40g of protein with breakfast tomorrow. Be your own butler by preparing one thing tonight to make tomorrow easier.Download your FREE Printable Morning Routine Checklist here:  Morning Routine Checklist (Printable PDF)⁠, or visit @RACFitness_ on Instagram to save the checklist graphic directly to your phone.

If you’re enjoying the 90-Day Summer Recomp Series, be sure to follow and subscribe so every new episode is automatically delivered to your feed. And if this episode helped you, please share it with a friend who’s ready to lose fat, build muscle, and build habits that actually last.

*remember to subscribe so you don't miss tomorrows lesson*

Week 4 Recap: Strength Training for Women Over 35 | Build Muscle, Lose Fat & Get Toned

Welcome to Day 28 of the RAC Summer Recomp Series!

This week, we wrap up everything you need to know about strength training for body recomposition. If you've ever felt intimidated by the weight room, worried about getting bulky, or wondered how to actually start lifting weights, this recap ties it all together.

In this episode, you'll learn:

• Why strength training is the foundation of body recomposition
• Why lifting weights won't make women bulky
• The science behind building lean muscle after 35
• Why muscle is essential for fat loss, metabolism, and healthy aging
• How heavy you should actually lift for muscle growth
• The six fundamental movement patterns every beginner should know: squat, hinge, push, pull, lunge, and carry
• Why progressive overload—not random workouts—is the key to long-term results
• The importance of mind-muscle connection and creating tension during every rep
• Why Type II muscle fibers are responsible for building the lean, toned physique most women want
• How to build a realistic lifting routine you'll actually stick with

Today's RAC Targets:

✅ Practice flexing and connecting with one muscle group to improve your mind-muscle connection✅ Schedule your strength training workouts for the upcoming week✅ Share the Summer Recomp Series with a friend and invite her to join you

Ready to stop guessing what workouts to do?

Join the RAC Recomp Collective my monthly workout app designed specifically for women who want to lose fat, build muscle, community, and create a lean, athletic physique through progressive overload.Join the RAC Recomp Collective ($29.99/month):

Follow me on Instagram for daily body recomposition education, strength training tips, nutrition guidance, and healthy aging content:@RACFitness_

90 Days. 90 Lessons. 270 Daily Targets.

Stop starting over. Start recomping.

*Remember to subscribe so you don't miss tomorrow's episode*

Day 27: New to strength training? If you’ve ever wondered how to start lifting weights without feeling overwhelmed, this episode gives you a simple, beginner-friendly plan.

You’ll learn the six essential movement patterns every woman should know:

• Squat
• Hinge
• Push
• Pull
• Lunge
• Carry

Every strength exercise fits into one of these six patterns, which makes building a balanced workout much simpler. We also cover how many days per week beginners should lift, how to choose the right weight, why mind-muscle connection matters, how close to failure to train, and why tracking your weights and reps is essential for progressive overload and body recomposition.

If your goal is fat loss, building muscle, getting stronger, and creating a lean, athletic physique after 35, this episode will help you confidently take your first steps into the weight room.

Today’s RAC Targets:

✅ Schedule your next lifting sessions and treat them like appointments✅ Build or find a full-body workout with one squat, one hinge, one push, and one pull✅ Track every exercise, weight, and rep so you can gradually get stronger each week

Ready for a proven workout plan? Join the RAC Collective,my body recomposition workout app for women, featuring beginner, intermediate, and advanced strength programs for both home and gym workouts

Follow me on Instagram for daily body recomposition tips, workouts, and evidence-based nutrition @ RACfitness_

If this episode helped you, follow the podcast, leave a review, and share it with a friend who’s ready to start lifting.

Ready to stop guessing what workouts to do? Join the RAC Recomp Collective and get a science-backed strength training program designed specifically for women over 35 who want to lose fat, build lean muscle, and finally achieve true body recomposition.

Follow along on Instagram for daily body recomposition education, workouts, and nutrition tips: @RACFitness_

Should you do cardio before or after lifting weights? If your goal is fat loss, muscle gain, and body recomposition, the answer matters more than you think. In today's episode, Robyn explains why lifting weights before cardio leads to better strength, improved muscle growth, and a stronger metabolism. Learn about the interference effect, why muscle is the key to long-term fat loss after 35, how to structure your workouts for the best results, and why a proper warm-up is completely different from a cardio session. If you've ever wondered whether you're wasting your energy on the treadmill before lifting, this episode gives you the science-backed answer.

Today's RAC Daily Targets

​✅ During your next workout, complete your strength training before cardio and notice how much stronger you feel.​✅ Don't skip your 5–10 minute dynamic warm-up and mobility work before lifting.​✅ Plan your strength training schedule for the next 7 days by writing your workouts into your calendar.

Build Muscle Faster: How Many Days Should Women Lift Weights?

Ready to stop guessing what workouts to do? Join the RAC Recomp Collectivespecifically for women over 35 who want to build muscle, lose fat, and create a strong, feminine physique. New workouts are released every month and follow a proven body recomposition system.

Follow along on Instagram for daily education, workouts, and body recomposition tips: @RACFitness_

How many days per week should women lift weights to build muscle? Should you do full-body workouts or upper/lower splits? In today's episode, Robyn explains how often beginners, intermediate lifters, and advanced women should strength train to maximize muscle growth while allowing proper recovery. You'll also learn why training each muscle group twice per week is ideal, how to structure your workouts for body recomposition, and why building an X-frame physique through strategic muscle development creates the lean, athletic look so many women are after.

Today's RAC Daily Targets

✅ Review your current workout plan and identify how many times each major muscle group is trained every week.✅ If you're currently lifting fewer than three days per week, schedule one additional strength workout this week.✅ During your next upper-body workout, prioritize your shoulders and start building your X-frame.

RAC Recomp Collective app. New workouts are released every month for BODY RECOMP

Followme on Instadaily body recomposition education and workouts: @RACFitness_

Day 24/90

How heavy should women lift to build lean muscle without getting bulky? In Day 24 of the RAC Summer Recomp Series, you'll learn why the amount of weight on the dumbbell matters far less than how much tension your muscles experience. Robyn explains how progressive overload, reps in reserve (RIR), and training close to failure stimulate muscle growth and why lifting challenging weights—not light weights for endless reps—is the key to achieving the lean, "toned" look so many women are after.

You'll also learn the difference between Type I (endurance) and Type II (muscle-building) muscle fibers, why strength training should be the foundation of every body recomposition program, and where Pilates, yoga, and cardio fit into a well-balanced routine for women over 35.

Today's RAC Targets:

Will lifting weights make you bulky? It's one of the biggest myths keeping women out of the weight room, and today we're replacing fear with science.

In Day 23 of theRAC Summer Recomp Series,you'll learn why women don't accidentally build large muscles, how hormones influence muscle growth, and why strength training is the key to achieving a lean, toned physique through body recomposition. We also break down why the scale may temporarily increase after starting a lifting program, what an "X-frame" physique really is, and why building muscle—not endless cardio or Pilates alone—is what creates the shape most women are actually chasing.

Today's RAC Targets

Choose a weight that makes your last 2–3 reps feel challenging.Record your waist, thigh, and arm measurements to track body recomposition beyond the scale.Write down one reason you want to become stronger that has nothing to do with your appearance.

If you're ready to stop guessing and start following a science-backed strength program designed specifically for women over 35, join the RAC Recomp Collectiveand get new progressive workouts every month

For daily body recomposition education, evidence-based fat loss tips, and strength training content, follow me on Instagram:@RACFitness_

Are you trying to lose weight and wondering if you should spend more time doing cardio or start lifting weights? In today’s episode of the RAC Summer Recomp Series, Robyn Creary explains why body recomposition—losing body fat while preserving or building muscle—is the key to achieving the lean, toned look most women actually want.

You’ll learn why the number on the scale doesn’t tell the whole story, how strength training protects your metabolism during a calorie deficit, and why two women can lose the same amount of weight but end up with completely different physiques.

Today’s RAC Recomp Targets:

​ Complete one strength training workout (even if it’s just picking up a dumbbell).​Eat 25–30 grams of protein with your next meal.​ Take a progress photo or body measurement to track your body recomposition journey.

If you’re looking for a structured strength training program designed specifically for women over 35, check out The RAC Collective, my body recomposition workout app featuring beginner, intermediate, and advanced lifting programs, monthly workouts, cardio guidance, and an incredible community.

 Join The RAC Collective: https://www.racbody.com/the-rac-collective

 Follow Robyn on Instagram for daily body recomposition education, workouts, and nutrition tips: racfitness_

If you’re enjoying the RAC Summer Recomp Series, be sure to subscribe t0 the podcast, leave a review, and share this episode with another woman who’s tired of chasing weight loss and is ready to build a stronger, leaner, healthier body through body recomposition.

In this episode, you’ll learn:

Day 21: Week 3 Recap | The Protein Blueprint for Fat Loss, Muscle Growth & Healthy Aging After 35

You've officially completed Week 3 of the RAC Summer Recomp Series! This week was all about one of the most powerful tools for body recomposition: protein.

In this episode, we recap the biggest lessons from the week, including how much protein women over 35 actually need, why protein timing can support muscle growth and recovery, the best whole-food protein sources, how to confidently eat out while staying on track, and what really happens when you consistently increase your protein intake.

You'll also learn why protein is essential for losing fat without losing muscle, preserving strength as you age, improving recovery, increasing satiety, and supporting a lean, strong physique through perimenopause and beyond.

✅ Hit your daily protein goal (aim for 1 gram per pound of your ideal body weight).

✅ Build every meal around a lean protein source before adding carbs and fats.

✅ Plan tomorrow's protein ahead of time so consistency becomes effortless.

Tomorrow, we kick off Strength Training Week, where you'll learn exactly how to build muscle, boost your metabolism, and gain confidence in the weight room, even if you've never lifted before.

💪 Ready for workouts designed specifically for women over 35? Join The RAC Recomp Collective, my monthly progressive strength training program built for body recomposition. New workouts are released every month with gym and home options. Start here:

📲 Follow me on Instagram @racfitness_for daily body recomposition education, nutrition tips, workout videos, and behind-the-scenes coaching to help you lose fat, build muscle, and understand how your body actually works.

What happens when you start eating more protein? How long does it take to notice fewer cravings, better muscle recovery, more energy, and visible body recomposition? In Day 20 of the RAC Summer Recomp Series, you'll learn the realistic timeline of increasing your protein intake, why protein is essential for fat loss, muscle building, metabolism, and healthy aging, and what women over 35 can expect in the first few days, weeks, and months.

Today's RAC Targets

Hit your personal daily protein goal.Spread your protein across at least 3 meals (25–35g per meal).Write down the first benefit you're hoping to notice and track your progress.

💪 Ready to build muscle and lose fat? Join The RAC Recomp Collective, my monthly strength training program designed specifically for women 35+ who want to achieve body recomposition. Workouts change every month and are built to help you get stronger, leaner, and more confident.

📲 Follow@racfitness_on Instagram for daily body recomposition tips, high-protein nutrition, strength training education, and motivation.

Does eating more protein make you gain weight? In Day 19 of the 90 Day RAC Summer Recomp Series, we separate fact from fiction and explain why protein itself doesn't cause fat gain,but some processed protein foods can leave you feeling bloated and retaining water. Learn the difference between whole-food protein and protein bars, when convenience foods make sense, and how to hit your protein goals without sacrificing body recomposition.

Today's RAC Targets

Stock a portable protein source where you'll need it this week.Try one new high-protein recipe.Take one progress measurement (weight, waist, or progress photo).

💪 Ready to build muscle and lose fat? Train with me inside The RAC Recomp Collective,my monthly strength training program for women 35+:

📲 Follow me on Instagram for daily body recomposition tips, workouts, and nutrition education: @racfitness_

Day 18: What are the best high-protein foods for building muscle, losing fat, and achieving body recomposition after 35? In today's episode of the RAC Summer Recomp Series, we're ranking the best protein sources and breaking down which foods deserve a permanent place in your kitchen.

You'll learn the difference between high-quality whole-food proteins and processed protein products, why protein quality matters for muscle growth and recovery, and which foods make it easier to consistently hit your daily protein goal. We also cover common foods people mistake as protein sources (like peanut butter and nuts), whether frozen foods are just as nutritious as fresh, and simple meal prep strategies to make eating high protein realistic for busy women.

Whether you're trying to lose fat, build lean muscle, or simply increase your protein intake, this episode will help you stock your kitchen with foods that support long-term body recomposition success.

RAC DAILY TARGETS:

✅ Add one new whole-food protein source to your grocery list this week.

✅ Include a quality protein source at every meal today.

✅ Meal prep at least one high-protein food to make tomorrow easier.

💪 Ready to put your nutrition to work with a structured strength training program? Join The RAC Recomp Collective, my monthly workout membership designed specifically for women 35+ who want to build muscle, lose fat, and master body recomposition through progressive strength training. New workouts every month, with beginner, intermediate, and advanced options.

Workouts:

📲 Follow along on Instagram @racfitness_ for high-protein recipes, body recomposition education, workout tips, and daily coaching.

Instagram:https://www.instagram.com/racfitness_

Can you lose fat, build muscle, and still enjoy restaurants, vacations, date nights, and social events? Absolutely. In today's episode of the RAC Summer Recomp Series, you'll learn how to confidently eat out without sabotaging your body recomposition goals. Discover practical restaurant strategies, how to estimate and track meals in MacrosFirst, why consistency beats perfection, and how to avoid the all-or-nothing mindset that keeps so many women over 35 stuck in the start-over cycle.

You'll also learn why the meal after matters more than the meal before, how to enjoy your favorite foods without guilt, and why one indulgent meal never has to become an indulgent weekend.

RAC DAILY TARGETS

Prioritize a lean protein source the next time you eat out.Log your restaurant meal or treat using the closest match in your tracking app—progress over perfection.Drink 120 ounces of water tomorrow to support hydration, recovery, and body composition.

💪 Ready to build muscle and lose fat with a structured strength training program? Join The RAC Recomp Collective, my monthly workout membership designed specifically for women 35+ who want to transform their physique through progressive strength training. New workouts every month, beginner to advanced options, and full gym or home modifications available.

📲 Let's connect! Follow me on Instagram @racfitness_for daily body recomposition tips, nutrition education, workout videos, and behind-the-scenes coaching. I'd love to follow your journey!

Day 16/90: Does when you eat protein matter, or is hitting your daily protein goal enough? In today’s episode of the RAC Summer Recomp Series, we break down the science of protein timing, muscle protein synthesis (MPS), the leucine threshold, and the myth that your body can only absorb 30 grams of protein at a time. You’ll learn why spreading your protein throughout the day, prioritizing a high-protein breakfast, and strength training work together to support body recomposition, muscle growth, recovery, and fat loss after 35.

Today’s RAC Targets

Eat 25–35g of protein at 3 meals today.Create your protein skeleton by dividing your daily protein goal across your meals. Complete at least one strength training workout this week.

Ready for the Next Step?

If you're ready to put these macros into action, my monthly strength training membership was built specifically for women who want to build muscle, lose fat, and master body recomposition.

The RAC Recomp Collective🏋️‍♀️ Monthly progressive strength training✔ Beginner, intermediate & advanced options✔ New workouts every month✔ Full gym & home modifications✔ Designed specifically for women 35+

Join here

I'd love to follow your progress! Be sure to tag me in your workouts, progress photos, meals, or wins along the way. InstagramRACfitness_

Welcome to Day 15/90 of the RAC Summer Recomp Series! This week is all about protein -the most important macronutrient for women over 35 who want to lose fat, build muscle, (tone) improve metabolism, and achieve body recomposition.

If you've ever wondered how much protein women over 35 need, whether 100 grams of protein is enough, if 1 gram of protein per pound is too much, or whether you can eat too much protein, this episode answers it all.

Learn why protein is essential for body recomposition, fat loss, building muscle, preserving lean mass during a calorie deficit, supporting metabolism after 35, and why the current RDA isn't designed for active women.

Today's 3 Recomp Targets:

Calculate your daily protein goal.Eat at least 20g of protein at breakfast every day this week.Track your total protein intake tomorrow.

💪 Want the workouts that go with this podcast? Join The RAC Recomp Collective:my monthly progressive strength training program for women 35+ focused on body recomposition, muscle building, and fat loss:
https://www.trainerize.me/profile/racfitnessmn/?planGUID=2e2dba89a93e4acdb840fd9fa8e25d40

📲 Follow me on Instagram @racfitness_ for my life

Week 2 Recap: The Truth About Your Metabolism After 35

You've officially completed Week 2 of the RAC Summer Recomp Series! In this episode, we recap everything you learned about metabolism, fat loss, body recomposition, and building muscle after 35. Discover why your metabolism isn't broken, where your calories actually go, how BMR, NEAT, TEF, and exercise work together, and why protein and strength training are the keys to long-term fat loss.

Today's 3 Targets:

Review your Week 2 notes (write them down if you can!)Plan 3 high-protein breakfasts (25–30g protein each)Schedule your strength workouts for next week

Ready to build muscle and lose fat? Join the RAC Recomp Collective:

Follow@RACFitness_ on Instagram for daily body recomposition tips, strength training, and nutrition guidance for women 35+.

Day 13: Why You're Working Out but Not Losing Weight

Why are you working out consistently but not losing weight? The answer may have less to do with your workouts than you think.

In today's episode, we're breaking down Exercise Activity Thermogenesis (EAT) and why exercise typically burns fewer calories than most women believe. You'll learn why fitness trackers often overestimate calorie burn, why strength training is more effective than cardio for body recomposition, and how to stop chasing calorie burn and start building a stronger, leaner body.

Today's 3 Targets:

Complete a strength training workoutIgnore calories burned on your fitness trackerWrite down one non-weight-loss reason you exercise

Want to follow my workouts? Join the RAC Recomp Collective

Follow@RACFitness_ for daily body recomposition tips, workouts, nutrition, and fat loss education for women 35+.

Did you know your body burns calories just by digesting food?In today’s episode, we’re breaking down TEF (Thermic Effect of Food)—the portion of your metabolism dedicated to digesting, absorbing, and processing the food you eat. You’ll learn why TEF accounts for roughly 8–10% of your daily calorie burn, why protein requires the most energy to digest, and how a high-protein diet can support fat loss, muscle retention, and body recomposition.We also cover why calories aren’t the whole story, the metabolic advantage of protein, and why women over 35 should focus less on eating as little as possible and more on hitting their daily protein targets.

🎯 Today’s 3 Targets:​

-Hit your daily protein goal

-Eat at least 25g of protein per meal

-Share your highest-protein meal with Robyn via Instagram or email:RACfitnessmn@gmail.com

Want to follow the RAC workouts?Join the RAC Collective

Follow Robyn on Instagram:@RACFitness_ for daily body recomposition tips, workouts, nutrition guidance, and fat loss education for women 35+.

Day 11: All About TDEE

Most women think workouts are the biggest driver of calorie burn, but that’s not actually true.

In today’s episode, we’re breaking down NEAT (Non-Exercise Activity Thermogenesis) and why your daily movement may have a bigger impact on fat loss than your workouts. You’ll learn how walking, standing, cleaning, taking the stairs, and simply moving more throughout the day can significantly influence your metabolism, calorie burn, and body recomposition results.

We’ll also discuss why women often hit fat loss plateaus, how dieting can unintentionally reduce daily movement, and why building an active lifestyle is often more effective than trying to burn more calories through exercise alone.

Today’s 3 Targets:​

Want to follow the RAC workouts? Join the RAC Collective

Follow Robyn on Instagram: @RACFitness_ for daily body recomposition tips, workouts, and nutrition guidance for women 35+.

BMR Explained: How Many Calories Does Your Body Burn at Rest? | Day 10

Is your metabolism slowing down after 35? Learn how your basal metabolic rate (BMR) affects calorie burn, weight loss, belly fat, and body recomposition.

Your body burns calories even at rest! In fact, BMR typically accounts for 60–70% of your daily calorie expenditure.

In today’s episode:

Today’s 3 RAC Targets

Hit your protein goal.

Complete your strength training workout.

Take a 20-minute walk.

Ready to Get Your Body Unstuck After 35?

💪 Join the RAC Recomp Collective (workout app+community)

🥗 Get Your Custom Macro Formulation

📲 Follow @RACfitness_ on Instagram

Follow The Body Recomposition Revolution on Spotify for daily, science-backed fat loss and strength training strategies for women 35+.

Metabolism, weight loss after 35, calorie burning, and body recomposition explained! Where does your body actually burn the most calories, and how can you use that knowledge to lose body fat?

In Day 9 of The Body Recomposition Revolution, we’re breaking down the four components of metabolism and why your daily movement may matter more for fat loss than you think.

You’ll learn:

TODAY’S 3 RAC TARGETS:

✅ Hit 11,000 steps

✅ Take a 5+ minute walk after a meal

✅ Hit your protein goal

READY TO GET UNSTUCK AFTER 35?

💪 Get my workouts: Build muscle, lose fat, and follow structured strength training programs in the RAC Recomp Collective ($29.99/month).

📊 Get yourcustom macros:Personalized nutrition targets for your body and goals ($99).

👑 Follow @RACfitness_ on Instagram: Daily fat-loss, strength-training, and body recomposition tips.

Follow The Body Recomposition Revolution on Spotify for practical, science-backed strategies to build muscle, lose fat, and get your body unstuck after 35.

DAY 8: Do Hormones Stop Fat Loss? Is Your Metabolism Broken?

Why am I gaining weight after 35? Do hormones slow my metabolism? Can perimenopause stop fat loss? And is my metabolism actually broken?

In Day 8 of the 90-Day Body Recomposition Series, we break down what metabolism actually is, what really changes as women get older, and why stalled fat loss usually isn’t as simple as blaming hormones.

You’ll learn how muscle mass, daily movement (NEAT), calorie intake, strength training and hormones influence energy expenditure, plus why your body may burn fewer calories during a prolonged calorie deficit.

We also break down research on metabolism across the lifespan and why your metabolism doesn’t suddenly “crash” at 35.

📲 FOLLOW @RACFitness_ ON INSTAGRAM Simple, research-backed fat loss, strength training and body recomposition strategies for women 35+. https://www.instagram.com/racfitness_/

📊 CUSTOM MACROS | $99 Get personalized calorie and macro targets built around your body and goals. https://www.trainerize.me/profile/racfitnessmn/?planGUID=1423c5cf518e4f9f8da5537733d416d2

💪 RAC RECOMP APP | $29.99/month Progressive strength-training workouts + body recomposition programming for women 35+. https://www.trainerize.me/profile/racfitnessmn/?planGUID=2e2dba89a93e4acdb840fd9fa8e25d40

TODAY’S RAC TARGETS:

✅ Walk for 20 minutes

✅ Drink 80 oz of water

✅ Identify one thing you’ve blamed your metabolism on

If this is your first episode, you’re not behind. Jump in wherever you are, complete today’s targets and keep moving forward.

Week 1 Recap: Body Recomposition, Fat Loss vs Weight Loss, Building Muscle & Getting Toned After 35

You've officially completed Week 1 of the RAC Summer Recomp Series!!!

In this episode, we review the biggest body recomposition lessons from the week, including the difference between fat loss and weight loss, why the scale fluctuates, what "toned" actually means, how women build muscle, and why muscle loss accelerates after age 35.

You'll learn:

Plus, I share your Week 1 reset strategy, including protein prep, workout planning, and the simple habits that create long-term fat loss and muscle-building success.

If you're a woman over 35 who wants to lose fat, build muscle, boost metabolism, and finally stop starting over, this episode ties together everything you need to know before heading into Week 2.

Follow me on Instagram@RACFitness_for daily body recomposition, fat loss, muscle-building, nutrition, and healthy aging tips.

Workouts for Recomp: The RAC CollectiveMy monthly strength training app for women 35+ who want to build muscle, lose fat, and create a lean, athletic, toned physique.

Join The RAC Collective ($29.99/month):The RAC Collective Workout App

New workouts added every month with beginner, intermediate, and advanced options so you always know exactly what to do next!

Why am I losing muscle after 35? Why is it harder to stay toned as I get older? Does perimenopause cause muscle loss? Why is my metabolism slowing down? How do I build muscle after 35 or 40?

In Day 6 of the 90-Day Body Recomposition Series, we’re breaking down muscle loss in women after 35, what changes during perimenopause and menopause, and how strength training and protein can help you maintain and build lean muscle.

Age-related muscle loss can begin as early as your 30s, and hormonal changes around menopause can affect muscle mass and strength.

We cover:

Key takeaway: After 35, your body doesn’t stop responding. It simply requires a stronger signal.

Today’s RAC Recomp Targets:

**Ready to strength train with me?  WORKOUT APP

$29.99/month

Follow on Insta for updates and food/lifestyle recomp tips RACFitness_ 

Welcome to Day 5 of the RAC Summer Recomp Series.

Yesterday, we talked about what “toned” actually means and why muscle (notendless cardio) is what creates the lean, defined look most women are after.

Today we’re answering the next question:

How do you actually build muscle?

Robyn breaks down the four essential ingredients required for muscle growth in a simple, practical way that anyone can understand. You’ll learn why your body needs a reason to build muscle, why protein is the building material behind muscle growth, how progressive overload creates results, and why recovery and sleep are just as important as your workouts.

In This Episode:

Today’s RAC Summer Recomp Targets:

1️⃣Determine your daily protein goal (aim for roughly 1 gram of protein per pound of your goal body weight)

2️⃣Make a plan for how you’ll hit your protein goal tomorrow

3️⃣Identify one area of your body where you’d like to build more muscle and write it down

Remember: Body recomposition isn’t about becoming smaller. It’s about building the muscle that shapes your body while reducing body fat.

**Workouts for Recomp: The RAC Collective (workout app - $29.99/month) Click link below  

https://www.trainerize.me/profile/racfitnessmn/?planGUID=2e2dba89a93e4acdb840fd9fa8e25d40 

Follow on Insta for updates and food/lifestyle recomp tips RACFitness_

See you tomorrow for Day 6.