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

By RAC Fitness - Robyn Creary

Body recomposition, weight loss and strength training for women 35+. I’m Robyn Creary, trainer and women’s body composition coach. I simplify fat loss, muscle building, nutrition and metabolism after ... more

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The podcast currently has 132 episodes available.

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Number 1: Becoming Her: The Final Lesson in Body Recomposition - Day 90
📣 I’ve gotten your emails. Don’t worry, we’re not done-done! Make sure you’re following the 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! 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.
September 14, 202625min
Number 2: Walking for Weight Loss: How Many Minutes Research Says You Need- Day 88
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.
September 10, 202620min
Number 3: Will I Always Have to Count Calories? - Day 85
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
September 07, 202614min
Number 4: What Type of Workout Is Best for Body Recomposition - Day 84
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 [email protected]. Let’s finish strong.
September 06, 202612min
Number 5: What’s the Minimum I Can Strength Train to Build Muscle When Busy? - Day 81
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 Recomp Collective for 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? Email me 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.
September 03, 202623min