The Body Recomposition Revolution | Fat Loss and Strength 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:

• ​What BMR is and why it matters for fat loss
• ​Does metabolism really slow down after 35?
• ​How muscle mass affects calorie burn
• ​Chronic dieting and metabolic adaptation
• ​How strength training supports body recomposition

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:

• BMR: How many calories your body burns at rest
• NEAT: Why daily steps and movement matter for fat loss
• TEF: How protein affects calorie burning and digestion
• Exercise: How workouts contribute to your metabolism
• Why fitness trackers often overestimate calorie burn

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 your custom 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:

• ​What body recomposition really is
• ​ Why losing weight doesn't always improve your physique
• ​ How to stop obsessing over scale fluctuations
• ​ The truth about getting toned
• ​ The 4 requirements for building muscle
• ​ Why women lose muscle after 35 and how to prevent it
• ​ Why strength training is the closest thing to age reversal

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:

• ​Why muscle mass declines with age
• ​Estrogen, menopause and muscle
• ​Why your body composition can change even if your weight doesn’t
• ​Protein, strength training and progressive overload
• ​Why simply eating less and doing more cardio isn’t the whole answer

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

Today’s RAC Recomp Targets:

• ​Plan a breakfast with at least 25 grams of protein
• ​Schedule all workouts for the upcoming week
• ​Go to bed 30 minutes earlier tonight

** 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 (not endless 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:

• ​Why muscle growth starts with a stimulus (a reason to grow)
• ​What actually happens to your muscles when you lift weights
• ​The role of muscle protein synthesis (MPS)
• ​Why protein is essential for building lean muscle• How much protein women over 35 should eat
• ​What progressive overload really means
• ​Why Pilates, yoga, and running don’t build muscle the same way strength training does
• ​Type I vs. Type II muscle fibers explained
• ​Why recovery and sleep are critical for muscle growth
• ​The four requirements for building muscle
• ​Why muscle—not weight loss—is what changes your shape

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.

DAY 4: What "Toned" Actually Means | Strength Training, Muscle Building & Body Recomposition for Women Over 35

Welcome to Day 4 of the RAC Summer Recomp Series, a free 90-day body recomposition podcast designed to help women over 35 lose fat, build muscle, boost metabolism, and finally stop starting over.

Today we're tackling one of the BIGGEST myths in women's fitness: getting "toned."

Is there really such a thing as a toning workout? Do Pilates, barre, light weights, and endless cardio actually create a toned physique? Or is something else happening?

In today's episode, we break down the science behind muscle growth, body composition, and why the lean, sculpted look most women want comes from building muscle and reducing body fat, NOT from special toning exercises.

In this episode:

• ​What "toned" actually means
• ​Why muscles can only grow, shrink, or stay the same
• ​The truth about Pilates, barre, and light weights
• ​Type 1 vs Type 2 muscle fibers explained
• ​Why strength training changes your shape
• ​How muscle creates curves, glutes, shoulders, and an X-frame physique
• ​Why cardio doesn't create the toned look most women want
• ​The science of hypertrophy and progressive overload
• ​Why women over 35 need muscle more than ever
• ​How body recomposition helps you look leaner, stronger, and more athletic
• ​

Today's RAC Targets:

✅ Complete a strength workout (or schedule your next one)

✅ Eat 25-35 grams of protein at one meal

✅ Write down one body goal that has nothing to do with the scale

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

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

Want the exact workouts I use to help women build glutes, sculpt shoulders, create a smaller-looking waist, and progressively overload month after month? Join the RAC Recomp Collective:

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

Follow along on Instagram for daily body recomposition tips, workouts, nutrition guidance, and behind-the-scenes coaching:

@RACFitness_

🔗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.

Custom Macro Formulations $99

email: [email protected]

Welcome to Day 3/90 of the RAC Summer Recomp Series!! ☀️

Based on today's lesson, you'll learn why the scale is one of the most misunderstood tools in fat loss and body recomposition. ⚖️

If you've ever gained weight overnight, felt discouraged by the scale, or wondered why your body looks different even when your weight hasn't changed, this episode is for you.

In today's episode, we cover:

• ​Why the scale only measures total body weight- not body fat
• ​Why women can gain 2–7 pounds during parts of their menstrual cycle without gaining fat
• ​The surprising relationship between strength training, inflammation, glycogen storage, and temporary weight gain
• ​Why body recomposition can happen even when the scale doesn't move
• ​How to use daily weigh-ins without becoming emotionally attached to the number
• ​Why measurements, photos, clothing fit, strength gains, and non-scale victories matter more than scale weight alone

Today's RAC Targets:

✅ Record one non-scale victory

✅ Weigh yourself without reacting

✅ Continue your photo and measurement baseline

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

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

- Share this series with a friend who's ready to lose fat, build muscle, and stop letting the scale control her confidence.

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

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

90 Days. 90 Lessons. 270 Daily Targets.

For more body recomposition tips, workouts, and daily coaching, follow me on Instagram @racfitness_

Stop starting over. Start recomping.

DAY 2: Fat Loss vs Weight Loss | Why the Scale Can Be Misleading for Women Over 35

Welcome to Day 2 of the RAC Summer Recomp Series: a free 90-day body recomposition system designed to help women over 35 lose fat, build muscle, boost metabolism, and finally stop starting over.

Today we're tackling one of the biggest misconceptions in fitness: fat loss and weight loss are NOT the same thing.

If you've ever lost weight but still felt unhappy with how your body looked, this episode will help you understand why. You'll learn what actually makes up your body weight, why the scale can go down while body composition gets worse, why crash diets often lead to muscle loss, and why preserving muscle is essential for long-term fat loss, metabolism, strength, and healthy aging.

In this episode:

• ​Fat loss vs weight loss explained• What contributes to body weight• Muscle, fat, water, and digestion• Why the scale doesn't tell the whole story• Why losing weight can sometimes hurt your results• The dangers of crash dieting• Why muscle preservation matters after 35• How body recomposition creates a leaner, stronger physique• Why body composition matters more than scale weight

Today's RAC Targets:

✅ Drink 80 oz water

✅ Walk 20 minutes

✅ Record your waist measurement

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

Be sure to follow and subscribe so you're notified when each new episode is released, and share this series with a friend who's ready to lose fat, build muscle, and stop starting over.

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

Insta: RACfitness_

90 Days. 90 Lessons. 270 Daily Targets.

Stop starting over. Start recomping.

What Is Body Recomposition? How to Lose Fat & Build Muscle After 35 | Day 1

Want to lose belly fat, build lean muscle, boost your metabolism, and get toned after 35? Welcome to Day 1 of The Body Recomposition Revolution, your FREE 90-Day Body Recomposition Series!

Today, we’re breaking down fat loss vs. weight loss, why muscle changes your shape, why the scale doesn’t tell the whole story, and how to start building a stronger, leaner body.

🎯 TODAY’S 3 RAC TARGETS

Record your starting body weight.

Take front, side, and back progress photos.

Listen to today’s episode and share it with a friend!

💪 RAC WORKOUT APP | $29.99/MONTH

Progressive strength-training programs for women who want to build muscle and lose fat.JOIN THE RAC COLLECTIVE

🥗 CUSTOM MACROS | $99 Get personalized calories, protein, carbs, and fats for your body recomposition goals.

Order: [email protected]

📲 FOLLOW @RACFITNESS_Instagram

90 Days. 90 Lessons. 270 Daily Targets.

Follow the show and start your transformation TODAY!