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PODCAST

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

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 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:

health & fitness fitness

All Episodes

00:29:40

The Workout Routine to Drop Belly Fat - Advanced

The Body Recomposition Revolution | Fat Loss and... ·

2026/10/12

Best Workout Routine to Lose Belly Fat: Advanced WomenWhat's the best strength training workout split for losing belly fat and building muscle after 35? In this episode of The Body Recomposition Revolution, we're breaking down advanced weightlifting for women who want to lose body fat, build glutes, sculpt shoulders, and achieve a leaner, stronger physique.You'll learn:Beginner vs. intermediate vs. advanced liftingThe best 5-day advanced workout splitHow to train glutes, shoulders, back,

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00:23:42

The Workout Routine to Drop Belly Fat - Intermediate

The Body Recomposition Revolution | Fat Loss and... ·

2026/10/08

What is the best workout routine to lose belly fat for women? If you’re an intermediate lifter trying to lose body fat, build muscle, get toned and change your body composition, this episode gives you the exact weekly strength-training and cardio split to follow. Follow @RACfitness_ on Instagram for Intermediate Workout Split graphic. Want the workouts programmed for you? Join the RAC workout app for structured strength training designed for women who want to lose fat, build muscle and create that

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00:16:12

The Workout Routine for Dropping Belly Fat - Beginner

The Body Recomposition Revolution | Fat Loss and... ·

2026/10/07

Want to lose belly fat but aren't sure how much strength training, cardio or walking you actually need? This episode gives you a simple beginner workout plan for fat loss and body recomposition without trying to cardio your way into a smaller body.Follow The Body Recomposition Revolution now because this is Part 1 of a 3-part series. Next up: the exact Intermediate workout plan, followed by the Advanced plan.📲 Follow me on Instagram @RACfitness_ to grab the printable workout plans for this

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00:19:12

The Best Morning Routine for Weight Loss

The Body Recomposition Revolution | Fat Loss and... ·

2026/10/06

Weight loss after 35, fat loss, body recomposition, metabolism, protein, strength training, walking, and morning routines for women over 35.The Morning Routine for Weight Loss graphic that you can save right to your phone? Come find me on Instagram @RACfitness_ and grab it there!In this episode of The Body Recomposition Revolution, I’m breaking down the best morning routine for weight loss after 35. While there’s nothing metabolically magical about waking up early. The goal is to use your morning to

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00:31:49

How to Stay Full While Dieting • Food Noise vs Hunger

The Body Recomposition Revolution | Fat Loss and... ·

2026/10/01

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

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00:25:16

Best Foods for Weight Loss? The Research-Backed List

The Body Recomposition Revolution | Fat Loss and... ·

2026/09/29

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

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00:36:58

How to Lose Weight Fast Without Losing Muscle | Fat...

The Body Recomposition Revolution | Fat Loss and... ·

2026/09/24

How to Lose Fat FAST Without Losing Muscle | Fat Loss Macros for Women Over 35Want 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

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00:24:49

Best Workout Clothes and Shoes for Women Who Lift,...

The Body Recomposition Revolution | Fat Loss and... ·

2026/09/22

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

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00:24:56

Becoming Her: The Final Lesson in Body Recomposition...

The Body Recomposition Revolution | Fat Loss and... ·

2026/09/12

📣 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,

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00:16:05

Does Maintaining Weight Loss Get Easier? - Day 89

The Body Recomposition Revolution | Fat Loss and... ·

2026/09/11

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,

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00:19:01

Walking for Weight Loss: How Many Minutes Research...

The Body Recomposition Revolution | Fat Loss and... ·

2026/09/10

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 effectivelyIn 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

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00:18:53

Why the Scale Fluctuates and What Research Says About...

The Body Recomposition Revolution | Fat Loss and... ·

2026/09/09

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

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00:15:09

Keto vs. Low Carb: Which Burns More Belly Fat? - Day 86

The Body Recomposition Revolution | Fat Loss and... ·

2026/09/08

Should you do keto to lose weight? And what do people who lose significant weight and actually keep it off have in common?Want the visuals, videos, and resources that go with this episode? Follow me on Instagram @RACfitness_Day 86 kicks off our final four days by breaking down research from the National Weight Control Registry on successful long-term weight-loss maintainers. Today, we cover the first four habits: calorie control, lower-fat eating, regularly eating breakfast, and maintaining dietary

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00:13:30

Do You Have to Track Macros Forever for Continued...

The Body Recomposition Revolution | Fat Loss and... ·

2026/09/07

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

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00:11:19

What Type of Workout Is Best for Body Recomposition -...

The Body Recomposition Revolution | Fat Loss and... ·

2026/09/06

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

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00:18:38

Why I Intentionally Gained Weight to Lose Fat - Day 83

The Body Recomposition Revolution | Fat Loss and... ·

2026/09/05

Can eating more actually help you lose body fat and build muscle? Can you gain weight on the scale but actually look leaner?*remember to follow show so you're not missing updates and deficit 'reveal' phase info*I intentionally stopped chasing weight loss, ate more food, cut back on meaningless cardio, and focused on progressive strength training. Today, I’m about 10 pounds heavier than when I started body recomposition, but I’m stronger, more muscular, and I officially hit my goal of

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00:13:06

The Top Research-Backed Mental Hack for Muscle Growth...

The Body Recomposition Revolution | Fat Loss and... ·

2026/09/04

DAY 82: Does the Mind-Muscle Connection Help You Build More Muscle?Can simply thinking about the muscle you're training help you build more muscle? There’s actually research behind the mind-muscle connection, and today we’re breaking down what it means, when to use it, and when you should just focus on moving the weight.COME FIND ME 📲Follow @RACFitness_ on Instagram for the muscle anatomy graphic from today's episode + daily body recomposition tips.Today we’re talking about mind-muscle connection,

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00:22:53

What’s the Minimum I Can Strength Train to Build...

The Body Recomposition Revolution | Fat Loss and... ·

2026/09/03

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

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00:18:30

Why Different Workouts Create Different Body Shapes?...

The Body Recomposition Revolution | Fat Loss and... ·

2026/09/02

Why do different workouts create different-looking bodies?Why do CrossFit athletes, runners, powerlifters, bodybuilders, and physique athletes tend to develop different physiques if muscle is still muscle?COME SAY HI 📲Follow @RACFitness_ on Instagram for daily body recomposition, strength training, nutrition, and women’s fitness education.In Day 80 of the 90-Day Body Recomposition Series, we’re talking about training specificity, muscle growth, exercise selection, and how the workouts you

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00:13:41

Does Feeling the Burn or Being Sore Mean You're...

The Body Recomposition Revolution | Fat Loss and... ·

2026/09/01

Day 79: Does Feeling the Burn Mean You're Building Muscle?Does muscle burn mean muscle growth? Do you need to be sore after a workout to build muscle and look toned?Today we're breaking down one of the biggest workout myths: the burn is NOT proof that you're building muscle.That burning feeling during squats, glute pulses or lateral raises is associated with fatigue. Muscle growth comes from giving your muscles enough challenge to adapt, recovering, and progressively asking them to do

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