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

RAC Fitness - Robyn Creary
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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 35 so you can stop guessing, get your body unstuck and start executing a plan that works. 🎧 Start with Day 1 of my free 90-Day Body Recomposition System. 💪 RAC Workout App: https://www.trainerize.me/profile/racfitnessmn/?planGUID=2e2dba89a93e4acdb840fd9fa8e25d40 📊 Custom Macros: https://www.trainerize.me/profile/racfitnessmn/?planGUID=1423c5cf518e4f9f8da5537733d416d2 📲 IG: @RACfitness_

  1. 3d ago

    How to Stay Full While Dieting • Food Noise vs Hunger

    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.

  2. 5d ago

    What Are the Best Foods for Weight Loss? The Research-Backed List

    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

  3. Sep 24

    How to Lose Weight Fast Without Losing Muscle | Fat Loss Macros

    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. 💪🏼

  4. Sep 22

    Best Workout Clothes and Shoes for Women Who Lift, Strength Train, and Run

    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

  5. Sep 14

    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! 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.

    Becoming Her: The Final Lesson in Body Recomposition - Day 90

  6. Sep 11

    Does Maintaining Weight Loss Get Easier? - Day 89

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

    Does Maintaining Weight Loss Get Easier? - Day 89

  7. Sep 10

    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.

    Walking for Weight Loss: How Many Minutes Research Says You Need- Day 88

  8. Sep 9

    What Causes Scale Fluctuations and What Research Says About Weighing Yourself Daily - Day 87

    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 Formulation personalized 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.

    What Causes Scale Fluctuations and What Research Says About Weighing Yourself Daily - Day 87
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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 35 so you can stop guessing, get your body unstuck and start executing a plan that works. 🎧 Start with Day 1 of my free 90-Day Body Recomposition System. 💪 RAC Workout App: https://www.trainerize.me/profile/racfitnessmn/?planGUID=2e2dba89a93e4acdb840fd9fa8e25d40 📊 Custom Macros: https://www.trainerize.me/profile/racfitnessmn/?planGUID=1423c5cf518e4f9f8da5537733d416d2 📲 IG: @RACfitness_

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