The Body Recomposition Revolution: GET YOUR BODY UNSTUCK After 35

*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...

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 li...

Build Muscle Faster: How Many Days Should Women Lift Weights? Ready to stop guessing what workouts to do? Join the RAC Recomp Collective specifically 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 recom...

RAC Recomp Collective app. New workouts are released every month for BODY RECOMP Follow me on Insta daily 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 experie...

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 the RAC 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 reco...

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...

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 ca...

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 ex...

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 g...

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 q...

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...

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...

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 c...

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 a...

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 c...

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 lo...

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...

Day 10: BMR Explained | The Calories You Burn Just Staying Alive Welcome back to Day 10 of the RAC Summer Recomp Series. Have you ever wondered where most of the calories you burn each day actually come from? Most women assume it's their workouts, cardio sessions, or step count, but the truth may surprise you. Your BMR is the number of calories your body burns simply to stay alive. Every heartbeat...

DAY 9: Where Your Calories Actually Go Welcome to Day 9 of the RAC Summer Recomp Series. Think your workouts are the biggest part of your metabolism? Think again. In today's episode, we're breaking down the 4 parts of metabolism and revealing where your body actually burns calories every day. You'll learn why exercise is only a small piece of the metabolism puzzle, why daily movement matters more...

DAY 8: Is Your Metabolism Broken? | Metabolism, Fat Loss & Muscle Building for Women Over 35 Welcome to Day 8 of the RAC Summer Recomp Series. This week we're diving into metabolism, one of the most misunderstood topics in fat loss and body recomposition. In today's episode, we tackle one of the most common questions women ask: "Is my metabolism broken?" You'll learn what metabolism actually is, w...

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 mus...

Welcome to Day 6 of the RAC Summer Recomp Series, a free 90-day body recomposition system designed to help women over 35 lose fat, build muscle, improve metabolism, and stop starting over every Monday. Have you ever looked at photos from 10 years ago and thought, “I don’t weigh much more, so why do I look completely different?” In today’s episode, we explore one of the biggest reasons: age-related...

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 und...

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 r...

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 t...