Lose Weight + Build Muscle After 35: The Body Recomposition Podcast

RAC Fitness - Robyn Creary
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  • FITNESS
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If you’re a woman 35+ trying to lose fat and build muscle but it still feels impossible, it’s not. You’re not broken; you need this simplified, science-backed full framework. I’m Robyn Creary, mom of three, former teacher, trainer, and women’s body composition coach. I’ve experienced my own full-body transformation and helped many women 35+ transform theirs by simplifying fat loss and muscle building into a step-by-step, science-backed process, so you can stop guessing and start executing. Online course coming soon. Listen here for full system instruction until it’s available. No extremes. No confusion. Just a plan you understand and can finally execute. Follow on Instagram @racfitness_ for free, simple tools. Listen here for the full system.

  1. FEB 5

    Can’t Lose Weight After 35? Food Tracking #1 Research-Backed Atomic Habit to Break Fat-Loss Plateau

    If you can’t lose weight after 35, feel stuck in a fat-loss plateau, or keep wondering “why is fat loss so hard after 40?” We solve that problem in this epiosde. Many women over 35 are eating clean, working out consistently, and still not losing fat, especially around the midsection. That’s often when searches like “hormonal weight gain after 35,” “why can’t I lose weight in my 40s,” or “fat loss plateau women” start to feel painfully familiar. Most women don’t avoid food tracking for fat loss because they’re lazy or undisciplined. They avoid it because macro tracking and calorie tracking were ruined by diet culture growing up. After 35, that mental block becomes one of the biggest reasons weight loss stalls. We think tracking is too hard - that it equates to discomfort but it actually enables you to eat SO MUCH MORE! In this episode of The Body Recomposition Revolution, Robyn breaks down why food tracking after 35 is biologically necessary for fat loss and body recomposition (dropping fat and building muscle) and how to use it in a way that supports hormones, protects muscle, and avoids burnout. Backed by research showing that women who track their food consistently lose up to twice as much weight, and grounded in the Atomic Habits framework of feedback loops and awareness, this episode reframes tracking as: A short-term learning tool for fat loss after 35 not a lifelong diet. You’ll learn:• Why fat loss after 35 is impossible without feedback, even when you “eat clean”• The hidden cost of guessing (muscle loss, metabolic slowdown, fat storage)• Why motivation fails in midlife and feedback succeeds• How food tracking creates fat loss without restriction• The psychology behind resistance to tracking and how to move past it• Three scalable tracking options so any woman can start where she is• Why body recomposition requires precision, not perfection This episode is for women who know something is missing — but don’t want to fall back into diet culture or extremes to find it. You don’t need to try harder.You need clearer feedback. 🎧 Listen now to break through fat-loss plateaus and learn how to lose fat after 35 in a way that finally works. For ongoing, realistic body recomposition guidance, follow me on Instagram @RACfitness_.If you want personalized clarity, my 3-quiz macro formulation is delivered within 72 hours for $49.Reach out via racfitnessmn@gmail.com or DM me on Instagram.00:00 – Why food tracking is the missing piece for fat loss after 3501:45 – The research: why daily food tracking doubles weight loss04:10 – It’s not the tracking tool — it’s the feedback06:00 – Why fat loss stalls for women after 35 (hormones + awareness)08:25 – Muscle loss, smaller margins for error, and changing energy needs10:40 – Why “eating clean” isn’t enough without tracking13:15 – Atomic Habits: why feedback—not motivation—changes behavior15:20 – Separating emotion from data (scale, macros, awareness)18:10 – Diet culture vs modern body recomposition science20:15 – 3 tracking options if full tracking feels overwhelming22:45 – Weight loss vs body recomposition (critical difference)24:00 – How to start tracking + final takeawayFor ongoing, realistic body recomposition guidance, follow me on Instagram @RACfitness_.If you want personalized clarity, my 3-quiz macro formulation is delivered within 72 hours for $49.Reach out via ⁠racfitnessmn@gmail.com⁠ or DM me on Instagram.

    27 min

  2. JAN 29

    Body Recomposition After 35: Why You’re Skinny Fat (Under-Muscled) and How to Fix It

    Body Recomposition After 35: Why You’re Under-Muscled (Skinny Fat) and How to Fix It If you’re a woman over 35 struggling with fat loss, feeling “skinny fat,” or frustrated that dieting and workouts no longer work - start here.Insta: racfitness_ https://www.instagram.com/racfitness_/ - free 7 day recomp starter plan If you feel softer, more tired, or stuck despite eating less, doing more cardio, intermittent fasting, or even using GLP-1 medications, you’re not broken, you’re under-muscled. Easy fix. In this episode of The Body Recomposition Podcast, Robyn explains why body recomposition (building muscle while losing fat) - not weight loss - is the missing piece for women over 35. You’ll learn why muscle loss accelerates with age, how chronic dieting and excessive cardio can lower metabolism and carb tolerance, and why so many women end up with the “skinny fat” look despite working harder than ever. This episode breaks down: The difference between weight loss vs body recomposition Why muscle is critical for metabolism, energy, and insulin sensitivity after 35 How under-eating and over-exercising backfire hormonally The three non-negotiable levers required to lose fat and build muscle as a woman over 35 A simple 7-day body recomposition starter plan you can begin right away — no tracking, no perfection required If you’re ready to stop shrinking your body and start reshaping it in a way that actually lasts, this episode will give you clarity, direction, and a realistic starting point. If you want to take this a step further, I offer a Customized Macro Formulation ($49) built specifically for women over 35.It includes three short quizzes (metabolism, carb tolerance, and lifestyle) and a fully personalized macro breakdown so you know exactly how to eat to support body recomposition. To get started, email racfitnessmn@gmail.com with the subject line “Custom Macros”, and I’ll send you the details. 00:00 – 02:30Why fat loss stops working after 35 (and why you’re not broken) 02:30 – 05:30Robyn’s story: being a trainer, feeling defeated, and hiring a coach 05:30 – 08:30Body recomposition vs weight loss: why the scale lies to women 08:30 – 12:30What “skinny fat” really means and why women become under-muscled 12:30 – 16:30Why dieting harder lowers metabolism, energy, and carb tolerance 16:30 – 19:30Muscle, carbs, and insulin sensitivity after 35 (the missing link) 19:30 – 23:00The 3 levers of body recomposition• Lift close to failure• Eat enough protein• Keep daily movement high 23:00 – 26:30Type I vs Type II muscle fibers and why lifting changes your shape 26:30 – 29:00The 7-day body recomposition starter plan (simple, realistic, doable) 29:00 – 30:00Final message: stop shrinking, start reshaping

    35 min

  3. JAN 23

    Pilates for Weight Loss After 35: Why You’re Not Getting Toned

    Why Pilates, OrangeTheory, and Running Aren’t Giving You a Toned Body (And What Actually Will) insta https://www.instagram.com/racfitness_/ If you’ve been doing Pilates, OrangeTheory, fitness classes, or running, and you’re beyond frustrated that your body doesn’t look the way the marketing promised, this episode is for you. In this episode of The Body Recomposition Revolution, I break down one of the biggest misconceptions in women’s fitness: the idea that high-rep, low-weight workouts and endless cardio will “tone” your body. If you’ve ever said “I’m not trying to build muscle, I just want to tone,” this conversation will completely change how you see training. You’ll learn: What “toned” actually means from a physiological standpoint Why Pilates and fitness classes burn but don’t build muscle The difference between movement, conditioning, and muscle hypertrophy Why fat loss is driven by nutrition, not high-rep workouts How to use Pilates, running, and classes strategically without sabotaging results Robyn also introduces the RAC REPS, a simple muscle-building checklist used inside RAC Recomposition to verify whether training is actually capable of producing muscle growth. A quick framework to audit whether your workouts are doing what you think they are: R — Reps (and effort)Hypertrophy isn’t about chasing a magic rep number, it’s about effort. Muscle growth can occur across a wide range of loads when sets are taken close enough to failure.Green light: Most working sets fall roughly in the 5–30 rep range with ~0–3 reps in reserve (RIR). If you finish a set and could’ve done 5+ more reps, it was too easy to grow muscle. **Quick self-test: The last 2–3 reps slow down, burn, and require focus without your form breaking. E — Exercise selectionEven hard sets won’t build muscle if the movement doesn’t load the targeted muscle well for your body.Green light: You can FEEL the targeted muscle, control tempo and range of motion, progress reps or load over time, and keep technique consistent, especially important for women 35+ P — ProteinTraining is the signal. Protein is the building material.Green light: Daily protein intake is high enough to support muscle gain or retention, especially during fat loss. Evidence-based targets often land around .75g-1.5g/day per lb of ideal bodyweight. Spreading protein across the day tends to support muscle protein synthesis better than saving it all for dinner. S — StructureMuscle builds from repeat exposure and progression, not random “good workouts.” Green light: Repeat key lifts enough to improve them, accumulate enough hard sets per muscle per week (10+ is a common starting point for many), progression plan: add reps → add load → add sets. 📩 For custom macro formulation PDF *3 quiz* ($49) or coaching inquiries: racfitnessmn@gmail.com📲 Follow Robyn on Instagram: @racfitness_ 00:00 — Welcome to The Body Recomposition 00:45 — The Promise vs. Reality of the “Pilates Body”Why marketing doesn’t match results 02:30 — “I’m Not Trying to Build, I Just Want to Tone”The phrase stalling progress 04:10 — What ‘Toned’ Actually MeansMuscle + fat loss 06:30 — Why High-Rep, Low-Weight Training Falls ShortBurn ≠ hypertrophy 09:15 — Movement vs. Muscle GrowthWhy feeling worked isn’t enough 12:00 — Why Pilates Isn’t Designed for HypertrophyControl vs. muscle growth 15:10 — Where Fat Loss Really Comes FromNutrition drives fat loss 17:45 — Why Cardio Alone Doesn’t Create DefinitionRunning and classes in context 20:40 — Introducing the RAC REPS CHECKHow to verify muscle-building training 22:00 — R: Reps & Effort (RIR)Why proximity to failure matters 24:30 — E: Exercise SelectionLoading the right muscles safely 27:00 — P: Protein for Women 35+You can’t build without it 29:30 — S: Structure & ProgressionWhat progress looks like over time 32:30 — Should You Quit Pilates or Running?Using them strategically 35:00 — Final Takeaway: Train With IntentionStop guessing. Start verifying.

    30 min

  4. JAN 14

    Start Working Out After 35: How You Walk Into the Gym Without Anxiety (Beginner Plan)

    Gym anxiety is very real, especially after age 35. It’s one of the biggest reasons women don’t start or keep restarting.If you want to start working out after 35 but feel overwhelmed, judged, or unsure what to do in the gym, this episode gives you a simple Day 1 plan. Robyn explains why gym anxiety hits harder after 35 (decision fatigue, body changes, diet-culture conditioning) and walks you through a beginner strength training protocol you can actually follow: warm-up, machines, dumbbells, and done. You’ll learn how to start working out after 35 with clarity, build muscle for fat loss and metabolism, and use structure (not motivation) to stay consistent. This episode is for beginners, women restarting after kids, or anyone tired of starting over. 🔗 CONNECT + RESOURCES (COPY/PASTE LINKS) 📧 Email (click to message): racfitnessmn@gmail.com Customized Macro Formulation: $49 📸 Instagram: racfitness_https://www.instagram.com/racfitness___/ 📘 Facebook Page — The Body Recomposition Revolution:https://www.facebook.com/TheBodyRecompositionRevolution 🎧 Podcasts Chapter Titles (24 min episode) 00:00 — Why Starting After 35 Feels So Hard01:40 — The Real Fear: Walking Into the Gym03:10 — My Personal Gym Anxiety Story05:00 — The “Touch the Dumbbell” Method06:30 — Why Lifting Matters After 3508:10 — Decision Fatigue & Mental Overload10:20 — Body Changes, Comparison & Gym Fear12:40 — Diet Culture, Skinny Fat & the Gym Myth14:40 — Feelings vs. Action: The Mindset Shift16:20 — Step 1: Create a Simple Workout Plan18:00 — Step 2: Your Beginner Gym Protocol20:30 — The Behavior Chart That Builds Consistency22:20 — Why Community Changes Everything23:30 — Final Recap & Your Next Step

    25 min
  5. Holiday Weight Gain? 7 Habits to Keep YOU in Control (Women 35+)

    12/17/2025

    Holiday Weight Gain? 7 Habits to Keep YOU in Control (Women 35+)

    Holiday weight gain after 35? If this is YOU, learn 7 science-backed habits for appetite control: protein anchor, food order, slower eating, anti-distracted dessert, IF–THEN scripts, sleep protection plus the morning-after reset. Not just “tips. but proven strategies grounded in behavior science, appetite-regulation research, and female physiology - and they’re the exact habits my clients and I use to stay in control at holiday parties, family gatherings, travel days, and long weekends without restriction, guilt, or starting over in January.Holiday eating does NOT derail your progress because you lack discipline. It derails progress because no one ever taught you systems that actually work in real life, especially for women 35+. In this episode of The Body Recomposition Revolution, I’m breaking down 7 research-backed holiday eating hacks that I personally rely on every year and that I’ve successfully used with my RAC Fitness clients to prevent holiday weight gain, reduce cravings, and maintain muscle during the most chaotic season of the year. For education-based resources like the Holiday Habit Checklist, macro tools, and science-backed breakdowns for women 35+, follow me on Instagram @racfitness_. 1️⃣ Pre-Meal HydrationHow drinking water before meals can naturally reduce overeating. 2️⃣ The Protein AnchorWhy anchoring protein (before you arrive or first on your plate) stabilizes appetite and blood sugar. 3️⃣ Smart Food OrderWhy eating veggies → protein → carbs last improves appetite control and insulin response. 4️⃣ Slow the First 5 MinutesHow slowing your initial eating pace lowers total intake without feeling deprived. 5️⃣ No Distracted Eating During “Danger Moments”Why scrolling while eating dessert drives mindless overeating. 6️⃣ IF–THEN Scripts for Food PushersExactly what to say when people pressure you to eat more - without awkwardness or guilt. 7️⃣ Sleep ProtectionWhy sleep is your biggest appetite-control multiplier during the holidays. I also walk you through the morning-after reset I teach my clients: no punishment, no compensation; just protein, water, and movement. That’s how your foundation snaps back fast. If you’re a woman 35+ who wants to stay in control this holiday season, protect your progress, and walk into January feeling empowered instead of remorseful, this episode will completely change how you approach holiday eating. 00:00 — Why the holidays flip your “screw-it switch” (especially after 35)02:30 — Hack #1: Pre-game with water (16 oz / 500 mL)05:15 — Hack #2: Protein anchor07:30 — Hack #3: Food order matters10:30 — Hack #4: Slow the first 5 minutes12:00 — Hack #5: No distracted eating16:30 — Hack #6: IF–THEN scripts18:00 — Hack #7: Protect sleep20:30 — Morning-after reset23:00 — Final encouragement + resources 📲 After listening:Follow @racfitness_ on Instagram for education-based body recomposition resources, including Holiday Habit Checklists, macro guides, and upcoming trainings designed specifically for women 35+. 📧 Want your macros done for you?Email: racfitnessmn@gmail.com 📚 Research Referenced ​ Schoeller et al. — Holiday weight gain patterns• Davy et al. — Pre-meal water intake and satiety• Robinson et al. — Eating rate and distracted eating• Imai et al. — Vegetables-first eating order• Adriaanse et al. — IF–THEN planning (implementation intentions)• Capers et al. — Sleep duration and appetite regulation• Tasali et al. — Sleep extension and hunger hormones

    24 min

  6. 12/10/2025

    New Year Reset for Women 35+: 3 Habits YOU Start Today

    Weight loss after 35, New Year reset, get back on track, calorie deficit, macros, high-protein, cravings, and emotional eating: Follow these 3 simple habits help you lose fat and stay consistent without another restart. this episode will change how you approach the holidays forever. As a former school teacher turned body recomposition coach, I specialize in helping busy women, especially teachers and women with “caretaker schedules”- build sustainable systems that work even in chaotic seasons. In this episode, I break down the three Holiday Habits that have not only kept me on track for the past three Christmas seasons, but have helped the women of RAC Elite lose fat, maintain muscle, reduce cravings, and stay consistent without perfection. These habits are grounded in behavior science (hello, Atomic Habits), metabolism research for women 35+, and the real-life routines of women who are juggling classrooms, careers, families, and emotional holiday loads. You’ll learn why December is the most important month of the year for identity-based habits, how the “I’ll start in January” mindset keeps women stuck, and how to use micro-habits to maintain momentum, protect your nervous system, and set yourself up to feel empowered (not remorseful) on January 1st. If you’re a teacher or a woman with limited time, emotional bandwidth, or seasonal stress, this episode gives you the exact step-by-step habits you need to stay in control of your goals while still enjoying every cozy holiday moment. Follow on Instagram: @racfitness_ https://www.instagram.com/racfitness_/Email: racfitnessmn@gmail.com All freebies (Holiday Habit Checklist, macro resources, and upcoming tools) available on Instagram at @racfitness_. 00:00 – Welcome + Why December Matters for Women 35+Holiday habits slipping, the emotional reset cycle, and why maintaining beats restarting. 01:20 – My Past Holiday Struggles + The “I’ll Start in January” TrapWhat used to happen every winter and why it backfired. 03:00 – Identity, Lifestyle, and Why Atomic Habits Changed EverythingFitness is not a destination — it’s a system you practice year-round. 05:00 – Why Tiny Actions Keep You ConsistentThe habit loop (Cue → Craving → Response → Reward) explained simply. 06:45 – Identity Reinforcement: The Real Secret to Long-Term Fat LossHow doing anything for 2–10 minutes keeps your brain committed. 08:15 – Examples for Busy Women + TeachersMicro-workouts, short walks, logging water, touching a dumbbell — why it works. 10:30 – The Metabolic Anchor That Stabilizes Your Entire DayCravings, night snacking, cortisol regulation, energy levels. 12:20 – Research Breakdown (NWCR + Women 35+ Physiology)Why breakfast matters for appetite, hormones, and muscle retention. 14:10 – Real-Life Examples + Travel/Family Holiday TipsYour pancake blend, protein travel hacks, and teacher-friendly prep tricks. 17:00 – Why Women 35+ Don’t Need More Workouts… Just More MovementBlood sugar control, digestion, lowering cravings, hormone support. 18:15 – NEAT Explained: The Hidden Driver of Fat LossWhy steps matter more than workouts + teacher movement examples. 20:20 – Easy NEAT Strategies for DecemberThe Phone Call Rule, mini walks, evening resets, kitchen laps, cleaning bursts. 23:30 – Your December Strategy: Pick One Habit and Add OneMomentum > perfection; consistency > intensity. 25:00 – Why January Will Feel Different This TimeEmpowerment vs. remorse and why weight is not the defining factor. 26:10 – Final EncouragementYou deserve holidays that feel good emotionally and physically. 27:30 – Where to Find Your Free ResourcesHoliday Habit Checklist, travel hacks, @racfitness_ on Instagram, macro guidance. 29:30 – Closing WordsYou’re capable, you’re consistent, and you’re not restarting in January this year. ⭐ HOLIDAY HABIT #1:The 10-Minute Rule: Something Instead of Nothing ⭐ HOLIDAY HABIT #2: The Non-Negotiable Protein Meal (25–40g) ⭐ HOLIDAY HABIT #3: M&M: Morning Movement or Meal Movement

    32 min

  7. 12/04/2025

    The Morning Routine That Fixes Fat Loss After 35: Atomic Habits for Women

    A science-backed guide for women 35+ on how to build a hormone-friendly morning routine using Atomic Habits and female physiology. Learn why motivation fades, why your mornings determine fat loss success, and how a simple 20-minute morning system can improve cortisol, energy, cravings, and consistency. Morning Routine Checklist: https://www.canva.com/design/DAG6dC_rHqU/eJbAeI8nMeVVTL3kDTbsUQ/edit?utm_content=DAG6dC_rHqU&utm_campaign=designshare&utm_medium=link2&utm_source=sharebutton If you’re a woman 35+ struggling with fat loss, low energy, inconsistent routines, or feeling like you’re constantly “starting over,” this episode explains the missing piece: your mornings. Robyn breaks down how a hormone-friendly morning routine, rooted in Atomic Habits and research from Dr. Stacy Sims, can completely shift your metabolism, stress levels, cravings, and ability to stay consistent with your goals. Inside the episode, you’ll learn the four non-negotiable pillars of a fat-loss-focused morning routine: A mental/spiritual anchor to regulate your nervous system A nutritional anchor with 25–40g of protein within 45 minutes of waking A movement anchor (even 5–10 minutes counts!) An organizational anchor that reduces clutter, stress, and decision fatigue You’ll also hear real morning routines from Robyn’s clients—busy moms, nurses, shift workers, entrepreneurs—and how these small systems helped them improve their macros, steps, training consistency, and hormone balance. The episode finishes with a 20-minute Morning Routine Starter Plan you can begin tomorrow and instructions on how to grab your free Morning Routine Checklist on Instagram at @racfitness_. https://www.instagram.com/racfitness_/ or facebook https://www.facebook.com/racfitnessofficial/ Perfect for women navigating perimenopause or life after 35, this episode shows you how to build a morning system that supports your hormones, simplifies your life, and finally moves the fat-loss needle—without relying on motivation or willpower. Timestamped Episode Outline 00:00 – Welcome + how your morning routine predicts fat-loss success01:10 – Motivation vs. systems: Atomic Habits refresher04:30 – What chaotic mornings actually look like for women 35+08:30 – Hormones after 35: cortisol, blood sugar, dopamine, recovery, stress13:00 – The 4 pillars of a powerful morning routine16:00 – Pillar 1: Mental/Spiritual anchor (prayer, breathwork, journaling)19:30 – Pillar 2: Nutritional anchor—Dr. Stacy Sims & 25–40g protein on waking25:00 – How Robyn hits her morning protein + tips for “not a breakfast person”28:30 – Pillar 3: Movement anchor—5–10 minutes that change everything33:00 – Pillar 4: Organizational anchor—tiny habits that lower cortisol37:00 – Atomic Habits loop (cue, craving, response, reward) applied to mornings40:30 – Real client morning routines (moms, nurses, business owners)44:00 – The 20-minute Morning Routine Starter System46:15 – Final encouragement + where to grab the Morning Routine Checklist (@racfitness_)

    45 min

  8. 11/25/2025

    Weight Loss After 35: Why You’re Not Seeing Results (And How to Fix It)

    If you feel like you keep setting goals, lose 20 lbs, gain muscle tone, eat cleaner, stay consistent with your lifts - but nothing ever sticks, this episode will feel like someone finally turned the lights on. Women 35+ (especially teachers, moms and busy professionals) are drowning in GOALS, lesson plans, deadlines, family schedules - but never taught the systems and identity shifts required to achieve REAL body recomposition. (FAT LOSS + MUSCLE GAIN) In this episode, we walk through the 6 Stages of Motivation -the research-backed cycle that explains why you start strong, lose steam, and then blame yourself. You'll finally see why nothing is wrong with you… you’ve just been relying on a stage of motivation that never lasts. Then we break down Chapter 1 of Atomic Habits, where James Clear explains why “You do not rise to the level of your goals. You fall to the level of your systems.”This is exactly why women, especially women over 35 struggle with fat loss, muscle building, and consistency: the goals are loud, but the systems are silent. As a former teacher, I also show you how the same structures we use in the classroom: daily routines, lesson objectives, prep steps, environment setup - are the same structures your health has been missing. Inside this episode, we cover: 👉 The 6 Stages of Motivation and why women 35+ repeat them👉 Why your goals might be the reason you’re stuck👉 The real-life example of burnout after kids & teaching👉 Atomic Habits Chapter 1: why identity > motivation > goals👉 How tiny systems create huge results (compounding effect)👉 Why body recomposition is a lagging measure of daily habits👉 The weekly RAC system I used as a teacher + mom of 3 This is not about “trying harder.” This is about building the identity, structure, and systems that actually work with your physiology after 35. *** If you are interested in the customized Macro Formulation, email me. I’ll calculate your science-backed macro plan using my 3-step quiz process(carb tolerance → macro type → intake alignment). 📩 Email: racfitnessmn@gmail.comSubject line: “Macros” 📲 Follow me on InstagramDaily science, some tough love, and real coaching for women 35+: @racfitness_ 00:00–05:00 — Aha moment + why goals alone don’t workRobyn explains the spark behind the episode and why women 35+ feel stuck in the goal → fail → restart cycle. Introduces the concept that systems—not goals—drive results. 05:00–10:00 — The 6 Stages of Motivation explained Covers the motivation cycle: inspiration → energy → intention → friction → drop-off → restart. Connects it to real life for teachers, moms, and women juggling too much. 10:00–15:00 — Atomic Habits, Chapter 1: identity > goalsBreaks down the principle that you fall to your systems, not your goals. Introduces identity-based habits (“I am a lifter”) and why motivation is the weakest foundation for change. 15:00–20:00 — Weekly RAC system + teacher-friendly structureExplains the core non-negotiables: protein, steps, scheduled lifts, sleep. Shows how teacher-style systems (prep, routines, structure) translate directly into fitness consistency. 20:00–23:00 — Identity shifts + compounding habitsWraps up with how small habits compound into visible results and why nothing is wrong with the listener—they simply need a system that supports the woman they want to become. CTA to email for macros. If you’ve been feeling stuck, remember: nothing is wrong with you. You don’t need more motivation — you just need a system that matches the woman you’re becoming. Start small, stay consistent, and let the habits do the heavy lifting.

    34 min
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About

If you’re a woman 35+ trying to lose fat and build muscle but it still feels impossible, it’s not. You’re not broken; you need this simplified, science-backed full framework. I’m Robyn Creary, mom of three, former teacher, trainer, and women’s body composition coach. I’ve experienced my own full-body transformation and helped many women 35+ transform theirs by simplifying fat loss and muscle building into a step-by-step, science-backed process, so you can stop guessing and start executing. Online course coming soon. Listen here for full system instruction until it’s available. No extremes. No confusion. Just a plan you understand and can finally execute. Follow on Instagram @racfitness_ for free, simple tools. Listen here for the full system.

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