Let’s get into it! Some topics from today’s episode include:
⭐️Getting healthy doesn't need to be complicated.
⭐️Stay consistent and ignore the noise.
⭐️Your body needs clarity, not chaos.
⭐️Focus on basic, sustainable practices.
⭐️Hormone replacement therapy can be beneficial.
⭐️Track your nutrition for better results.
⭐️Maintenance is mastery, not the end of progress.
⭐️Advocate for yourself and optimize your health.
⭐️Consistency is not perfection.
⭐️Join a supportive community for guidance.
As a reminder, if you have a chance, please rate and review the podcast so more women just like you can learn more about the Rockstar way! I appreciate you for your support and love ❤️
Rock That Fitness Links:
Check Out Our Exclusive Offer for Extensive Lab Work with Marek Health https://www.rockthatfitness.com/rock-that-fitness-marek-health
Download the FREE POWER BUNDLE
https://www.rockthatfitness.com/30-day-challenge-and-protein-guide
Join the Rockstar Fit Chicks Weekly Newsletter https://rockthatfitness.kit.com/e10d0c66eb
Head to the Rock That Fitness Instagram Page https://www.instagram.com/rockthatfitness/
Music from Uppbeat (free for Creators!):
https://uppbeat.io/t/cruen/we-got-this
License code: RBWENWHGXSWXAEUE
Let’s get into it! Some topics from today’s episode include:
⭐️Belief systems are crucial in achieving and maintaining fat loss.
⭐️Loving your body at every stage is essential for long-term success.
⭐️Self-compassion drives consistency better than self-criticism.
⭐️Sustainable lifestyle changes are more effective than temporary diets.
⭐️Maintenance phases are vital for long-term weight management.
⭐️Successful people challenge their beliefs and adapt.
⭐️Consistency in actions aligned with goals builds trust and belief.
⭐️Self-acceptance fuels motivation and progress.
⭐️Community support enhances the journey to fitness and health.
⭐️Changing beliefs is a choice that impacts your journey.
As a reminder, if you have a chance, please rate and review the podcast so more women just like you can learn more about the Rockstar way! I appreciate you for your support and love ❤️
Rock That Fitness Links:
Download the FREE POWER BUNDLE
https://www.rockthatfitness.com/30-day-challenge-and-protein-guide
Join the Rockstar Fit Chicks Weekly Newsletter https://rockthatfitness.kit.com/e10d0c66eb
Check Out Our Exclusive Offer for Extensive Lab Work with Marek Health https://www.rockthatfitness.com/rock-that-fitness-marek-health
Head to the Rock That Fitness Instagram Page https://www.instagram.com/rockthatfitness/
Music from Uppbeat (free for Creators!):
https://uppbeat.io/t/cruen/we-got-this
License code: RBWENWHGXSWXAEUE
Let’s get into it! Some topics from today’s episode include:
⭐️Did you know I lost 60 pounds and kept it off for over seven years.
⭐️The importance of strength training for women over 40.
⭐️Mindset is crucial for long-term success in fitness.
⭐️Diets often fail because they are too restrictive and unsustainable.
⭐️Building muscle is essential for maintaining metabolism as we age.
⭐️Consistency is key to achieving fitness goals.
⭐️Failure should be viewed as feedback, not a setback.
⭐️Small, incremental changes lead to lasting results.
⭐️Understanding nutrition scientifically can empower women in their fitness journey. ⭐️Focus on nutrition first before workouts.
⭐️Establishing a habit takes time and varies for everyone.
⭐️Women over 40 often juggle multiple responsibilities.
⭐️Taking small, manageable steps leads to success.
⭐️Building trust with oneself is crucial for progress.
⭐️Fitness should fit into your lifestyle, not the other way around.
⭐️Mindset plays a significant role in achieving health goals.
⭐️Community support enhances motivation and accountability.
DISCOVER THE SECRET CODE TO STAYING CONSISTENT WITH YOUR NUTRITION AND WORKOUTS (Even When Life Gets Busy). INTRODUCING: THE SECRET CODE TO CONSISTENCY MASTERCLASS! This Tuesday, November 4th at 7 PM Central. Sign up here! https://www.rockthatfitness.com/Code-To-Consistency
Rock That Fitness Membership IS THE BEST ONLINE FITNESS PROGRAM EVER. MADE FOR THE HIGH ACHIEVING WOMAN OVER 40. THIS IS YOUR ROADMAP TO BREAKING FREE FROM DIETING & CONFUSION TO FINALLY ACHIEVING A STRONG, LEAN BODY! DEADLINE to join membership is November 8 for RTF Kickstart Round 11 Group Coaching!! https://www.rockthatfitness.com/rock-that-fitness-membership
As a reminder, if you have a chance, please rate and review the podcast so more women just like you can learn more about the Rockstar way! I appreciate you for your support and love ❤️
Rock That Fitness Links:
Download the FREE POWER BUNDLE
https://www.rockthatfitness.com/30-day-challenge-and-protein-guide
Join the Rockstar Fit Chicks Weekly Newsletter https://rockthatfitness.kit.com/e10d0c66eb
Check Out Our Exclusive Offer for Extensive Lab Work with Marek Health https://www.rockthatfitness.com/rock-that-fitness-marek-health
Head to the Rock That Fitness Instagram Page https://www.instagram.com/rockthatfitness/
Music from Uppbeat (free for Creators!):
https://uppbeat.io/t/cruen/we-got-this
License code: RBWENWHGXSWXAEUE
Let’s get into it! Some topics from today’s episode include:
⭐️Doing something is always better than doing nothing.
⭐️We are empowered and we're gonna rock our fitness.
⭐️Simple is sustainable and not overly restrictive.
⭐️We can just plan to maintain whatever we're doing.
⭐️It's helpful to have a plan.
⭐️Consistency is key to success.
⭐️Perfection is the absolute lowest standard. Progress over perfection is what we want.
DISCOVER THE SECRET CODE TO STAYING CONSISTENT WITH YOUR NUTRITION AND WORKOUTS (Even When Life Gets Busy). INTRODUCING: THE SECRET CODE TO CONSISTENCY MASTERCLASS! This Tuesday, November 4th at 7 PM Central. Sign up here! https://www.rockthatfitness.com/Code-To-Consistency
Rock That Fitness Membership IS THE BEST ONLINE FITNESS PROGRAM EVER. MADE FOR THE HIGH ACHIEVING WOMAN OVER 40. THIS IS YOUR ROADMAP TO BREAKING FREE FROM DIETING & CONFUSION TO FINALLY ACHIEVING A STRONG, LEAN BODY! DEADLINE to join membership is November 8 for RTF Kickstart Round 11 Group Coaching!! https://www.rockthatfitness.com/rock-that-fitness-membership
As a reminder, if you have a chance, please rate and review the podcast so more women just like you can learn more about the Rockstar way! I appreciate you for your support and love ❤️
Rock That Fitness Links:
Download the FREE POWER BUNDLE
https://www.rockthatfitness.com/30-day-challenge-and-protein-guide
Join the Rockstar Fit Chicks Weekly Newsletter https://rockthatfitness.kit.com/e10d0c66eb
Check Out Our Exclusive Offer for Extensive Lab Work with Marek Health https://www.rockthatfitness.com/rock-that-fitness-marek-health
Head to the Rock That Fitness Instagram Page https://www.instagram.com/rockthatfitness/
Music from Uppbeat (free for Creators!):
https://uppbeat.io/t/cruen/we-got-this
License code: RBWENWHGXSWXAEUE
Let’s get into it! Some topics from today’s episode include:
⭐️Courage is essential for making changes in life.
⭐️Rock That Fitness is about community and support.
⭐️Strength training is crucial for women over 40.
⭐️Nutrition education is a key component of the program.
⭐️Group coaching fosters accountability and connection.
⭐️The heart of Rock That Fitness is the community.
⭐️Focus on quality over quantity.
⭐️Embrace the journey of personal growth and transformation.
⭐️Women need a supportive environment to thrive.
⭐️Gratitude for the community enhances the coaching experience.
Rock That Fitness Membership IS THE BEST ONLINE FITNESS PROGRAM EVER FOR THE HIGH ACHIEVING WOMAN OVER 40-YOUR ROADMAP TO BREAKING FREE FROM DIETING & CONFUSION TO FINALLY ACHIEVING A STRONG, LEAN BODY! If you’re committed to building muscle, shedding fat, aging strong, and finally saying goodbye to dieting forever, Rock That Fitness will give you the roadmap you need to make it happen—without the endless cycle of restrictions and frustrations. DEADLINE to join membership is November 8 for RTF Kickstart Round 11 Group Coaching!! https://www.rockthatfitness.com/rock-that-fitness-membership
As a reminder, if you have a chance, please rate and review the podcast so more women just like you can learn more about the Rockstar way! I appreciate you for your support and love ❤️
Rock That Fitness Links:
Download the FREE POWER BUNDLE
https://www.rockthatfitness.com/30-day-challenge-and-protein-guide
Join the Rockstar Fit Chicks Weekly Newsletter https://rockthatfitness.kit.com/e10d0c66eb
Check Out Our Exclusive Offer for Extensive Lab Work with Marek Health https://www.rockthatfitness.com/rock-that-fitness-marek-health
Head to the Rock That Fitness Instagram Page https://www.instagram.com/rockthatfitness/
Music from Uppbeat (free for Creators!):
https://uppbeat.io/t/cruen/we-got-this
License code: RBWENWHGXSWXAEUE
Let’s get into it! Some topics from today’s episode include:
⭐️There are two types of hunger.
⭐️Physical hunger is gradual and can be satisfied with any food.
⭐️Emotional hunger is sudden and often tied to feelings or environment.
⭐️Awareness is crucial in managing hunger effectively.
⭐️Prioritizing protein can help curb hunger in a fat loss phase.
⭐️Hydration plays a significant role in hunger cues.
⭐️Meal timing and distribution can impact hunger levels.
⭐️Emotional eating is not a failure but a common experience.
⭐️Interrupting patterns of emotional eating requires practice and self-compassion.
⭐️Hunger is a normal part of the fat loss journey and should be managed, not feared.
If you’re committed to building muscle, shedding fat, aging strong, and finally saying goodbye to dieting forever, RTF Membership will give you the roadmap you need to make it happen—without the endless cycle of restrictions and frustrations. DEADLINE to join the priority list for RTF Membership to receive early access and EXCLUSIVE BONUSES is October 30th!! https://www.rockthatfitness.com/rock-that-fitness-membership-waitlist
As a reminder, if you have a chance, please rate and review the podcast so more women just like you can learn more about the Rockstar way! I appreciate you for your support and love ❤️
Rock That Fitness Links:
Download the FREE POWER BUNDLE
https://www.rockthatfitness.com/30-day-challenge-and-protein-guide
Join the Rockstar Fit Chicks Weekly Newsletter https://rockthatfitness.kit.com/e10d0c66eb
Check Out Our Exclusive Offer for Extensive Lab Work with Marek Health https://www.rockthatfitness.com/rock-that-fitness-marek-health
Head to the Rock That Fitness Instagram Page https://www.instagram.com/rockthatfitness/
Music from Uppbeat (free for Creators!):
https://uppbeat.io/t/cruen/we-got-this
License code: RBWENWHGXSWXAEUE
I am so freaking PUMPED to have Brad Bizjack on today’s episode! Brad has had a huge impact in my own life and has been one of my mindset mentors for over 2 years!
Brad’s mission is to maximize people’s lives by showing them how to close the gap between where they are and where they want to be. He is able to help you identify the obstacles in your path and eliminate them one by one so you can achieve the incredible life you deserve.
Some topics from today’s episode include:
⭐️Mindset is not just about positive thinking; it's about addressing root causes.
⭐️Self-worth should not be tied to productivity or achievement.
⭐️Celebrating small wins is crucial for maintaining motivation and momentum.
⭐️Failure is a necessary part of the learning process and should be reframed as data points.
⭐️Emotional resilience is about how quickly you can bounce back from setbacks.
⭐️Your beliefs dictate your actions and ultimately your results.
⭐️To achieve goals, one must align with their future self and reverse engineer from desired outcomes.
⭐️Perfectionism is the lowest standard and guarantees pain; aim for progress instead.
⭐️Recognizing and accepting where you are is essential for growth and change.
⭐️Inspiration without action leads to stagnation; taking action is key to transformation.
As a reminder, if you have a chance, please rate and review the podcast so more women just like you can learn more about the Rockstar way! I appreciate you for your support and love ❤️
Brad’s Links:
Success Accelerator Free 5 Day Challenge:
http://www.bradbizjack.com/a/2148154906/37QwMYML
Website: https://www.bradbizjack.com/
The Path to Mindset Mastery Podcast: https://www.bradbizjack.com/podcast-page?
Instagram: https://www.instagram.com/bradbizjack/?hl=en
Rock That Fitness Links:
Join the Rockstar Fit Chicks Weekly Newsletter https://rockthatfitness.kit.com/e10d0c66eb
Download the FREE POWER BUNDLE
https://www.rockthatfitness.com/30-day-challenge-and-protein-guide
Check Out Our Exclusive Offer for Extensive Lab Work with Marek Health https://www.rockthatfitness.com/rock-that-fitness-marek-health
Apply for RTF 1:1 Coaching https://www.rockthatfitness.com/coaching
Head to the Rock That Fitness Instagram Page https://www.instagram.com/rockthatfitness/
Music from Uppbeat (free for Creators!):
https://uppbeat.io/t/cruen/we-got-this
License code: RBWENWHGXSWXAEUE
Some topics from today’s episode include:
⭐️Reverse dieting can help restore metabolism and hormonal balance.
⭐️Living in maintenance is essential for long-term health.
⭐️Chronic dieting can lead to metabolic slowdown and hormonal issues.
⭐️Understanding energy balance is crucial for effective weight management.
⭐️Fear of gaining weight often prevents women from reverse dieting.
⭐️It's important to know your maintenance calories before dieting.
⭐️Reverse dieting is a gradual process that requires patience.
⭐️Building muscle is key to increasing metabolic rate.
⭐️Awareness of body changes can empower women in their fitness journey.
As a reminder, if you have a chance, please rate and review the podcast so more women just like you can learn more about the Rockstar way! I appreciate you for your support and love ❤️
Links:
Download the FREE POWER BUNDLE
https://www.rockthatfitness.com/30-day-challenge-and-protein-guide
Join the Rockstar Fit Chicks Weekly Newsletter https://rockthatfitness.kit.com/e10d0c66eb
Check Out Our Exclusive Offer for Extensive Lab Work with Marek Health https://www.rockthatfitness.com/rock-that-fitness-marek-health
Apply for RTF 1:1 Coaching https://www.rockthatfitness.com/coaching
Head to the Rock That Fitness Instagram Page https://www.instagram.com/rockthatfitness/
Music from Uppbeat (free for Creators!):
https://uppbeat.io/t/cruen/we-got-this
License code: RBWENWHGXSWXAEUE
I am so grateful to have my dear friend and colleague, Olga Geissler, back on the pod! I met Olga through The Naked Mindset Facebook group and we have been able to maintain a wonderful friendship outside of that group!
Olga is a registered nurse who works in a high stress trauma PACU. She also is a coach whose passion is helping women reach their highest level of health and wellness especially those who are working to be alcohol free.
Some topics from today’s episode include:
⭐️Women often struggle to take consistent action towards their goals due to subconscious barriers.
⭐️Cognitive dissonance can lead to self-sabotage, creating a cycle of frustration and shame.
⭐️Building rapport between the conscious mind (captain) and subconscious mind (crew) is essential for personal growth.
⭐️Self-talk and curiosity are powerful tools for overcoming negative patterns.
⭐️Perfectionism can hinder progress and keep women stuck in a cycle of inaction.
⭐️Identifying the 'why' behind goals can provide deeper motivation and clarity.
⭐️Morning routines can set the tone for a successful day and help establish positive habits.
⭐️Asking for help is a sign of strength, not weakness, and can lead to significant breakthroughs.
⭐️Taking small, consistent actions is key to building new habits and achieving long-term success.
As a reminder, if you have a chance, please rate and review the podcast so more women just like you can learn more about the Rockstar way! I appreciate you for your support and love ❤️
Olga’s Links:
RTF# 70 Alcohol and Your Health with Guest Olga Geissler https://spotifyanchor-web.app.link/e/n03syo36oEb
RTF# 78 Navigating Holiday Parties & Alcohol with Family, Friends, and Festivities! https://spotifyanchor-web.app.link/e/7kRBZkbbbGb
RTF# 117 Navigating Alcohol and Perimenopause with Olga Geissler https://spotifyanchor-web.app.link/e/YtHXWMdf2Lb
RTF# 134 Alcohol and the Holidays: What Every Woman Over 40 Needs to Know! https://spotifycreators-web.app.link/e/YApD7liuZOb
RTF# 155 From Self-Sabotage to Self-Compassion: Break Free from Negative Self-Talk, Regret & Unforgiveness https://spotifycreators-web.app.link/e/5GTRmKpzRTb
Olga Geissler Instagram https://www.instagram.com/olgageissler/
Peak Wellness Revolution Facebook Page https://www.facebook.com/profile.php?id=100092759019529
Links:
Download the FREE POWER BUNDLE
https://www.rockthatfitness.com/30-day-challenge-and-protein-guide
Join the Rockstar Fit Chicks Weekly Newsletter https://rockthatfitness.kit.com/e10d0c66eb
Check Out Our Exclusive Offer for Extensive Lab Work with Marek Health https://www.rockthatfitness.com/rock-that-fitness-marek-health
Apply for RTF 1:1 Coaching https://www.rockthatfitness.com/coaching
Head to the Rock That Fitness Instagram Page https://www.instagram.com/rockthatfitness/
Music from Uppbeat (free for Creators!):
https://uppbeat.io/t/cruen/we-got-this
License code: RBWENWHGXSWXAEUE
Let’s get into it! Some topics from today’s episode include:
⭐️Ask yourself three key questions to self-evaluate.
⭐️Understand what's required to achieve your goals.
⭐️Go 'all in' on your aspirations.
⭐️The importance of stepping into your potential.
⭐️Evaluate your current path and make necessary changes.
⭐️The power of decisive action in personal growth.
⭐️Align your actions with your goals.
⭐️Reflect on your progress regularly.
⭐️Embrace challenges as opportunities for growth.
⭐️Stay committed to your journey.
Rock That Fitness Membership IS THE BEST ONLINE FITNESS PROGRAM EVER FOR THE HIGH ACHIEVING WOMAN OVER 40-YOUR ROADMAP TO BREAKING FREE FROM DIETING & CONFUSION TO FINALLY ACHIEVING A STRONG, LEAN BODY! Join today!! https://www.rockthatfitness.com/rock-that-fitness-membership
As a reminder, if you have a chance, please rate and review the podcast so more women just like you can learn more about the Rockstar way! I appreciate you for your support and love ❤️
Links:
Download the FREE POWER BUNDLE
https://www.rockthatfitness.com/30-day-challenge-and-protein-guide
Join the Rockstar Fit Chicks Weekly Newsletter https://rockthatfitness.kit.com/e10d0c66eb
Apply for RTF 1:1 Coaching https://www.rockthatfitness.com/coaching
Check Out Our Exclusive Offer for Extensive Lab Work with Marek Health https://www.rockthatfitness.com/rock-that-fitness-marek-health
Head to the Rock That Fitness Instagram Page https://www.instagram.com/rockthatfitness/
Music from Uppbeat (free for Creators!):
https://uppbeat.io/t/cruen/we-got-this
License code: RBWENWHGXSWXAEUE
Let’s get into it! Some topics from today’s episode include:
⭐️You don't need hours in the gym to build a strong, fit body.
⭐️Strength training three days a week is effective for women over 40.
⭐️Consistency and strategic planning are key to fitness success.
⭐️Recovery is an essential part of the muscle-building process.
⭐️Strength training boosts metabolism and reshapes the body that only doing cardio can’t do.
⭐️It's never too late to start strength training.
⭐️You won't get bulky from lifting weights; it's a myth.
⭐️Fitness is about the journey, not just the destination.
⭐️Mindset and self-care are integral to a successful fitness journey.
Join the FREE 7-Day JUMPSTART Challenge for ambitious women over 40 who are done with stupid diets and want a strong & sculpted, Rockstar fit body!
https://www.rockthatfitness.com/rock-that-fitness-jumpstart
As a reminder, if you have a chance, please rate and review the podcast so more women just like you can learn more about the Rockstar way! I appreciate you for your support and love ❤️
Links:
Download the FREE POWER BUNDLE
https://www.rockthatfitness.com/30-day-challenge-and-protein-guide
Join the Rockstar Fit Chicks Weekly Newsletter https://rockthatfitness.kit.com/e10d0c66eb
Check Out Our Exclusive Offer for Extensive Lab Work with Marek Health https://www.rockthatfitness.com/rock-that-fitness-marek-health
Apply for RTF 1:1 Coaching https://www.rockthatfitness.com/coaching
Head to the Rock That Fitness Instagram Page https://www.instagram.com/rockthatfitness/
Music from Uppbeat (free for Creators!):
https://uppbeat.io/t/cruen/we-got-this
License code: RBWENWHGXSWXAEUE
Let’s get into it! Some topics from today’s episode include:
⭐️The temptation of weight loss medications and the internal conflict it may cause.
⭐️The importance of mindset shifts: from dependency to empowerment, shortcuts to skill-building, and fear to feedback.
⭐️Personal anecdotes about my journey of weight loss and the significance of strength training, especially for women over 40.
⭐️The cost and limitations of relying solely on weight loss medications.
Join the FREE 7-Day JUMPSTART Challenge for ambitious women over 40 who are done with stupid diets and want a strong & sculpted, Rockstar fit body!
https://www.rockthatfitness.com/rock-that-fitness-jumpstart
As a reminder, if you have a chance, please rate and review the podcast so more women just like you can learn more about the Rockstar way! I appreciate you for your support and love ❤️
Links:
RTF# 135 Discussing Health, Fitness, and GLP-1 with Shawn &
Janet Needham https://spotifycreators-web.app.link/e/TLG505P2aPb
RTF# 167 GLP-1 Medications & Food Noise: What Women Over 40
Need to Know and How These Drugs Work (Part 1) https://spotifycreators-web.app.link/e/6c0MCQTdyVb
RTF# 168 GLP-1 Medications & Food Noise: What Women Over 40
Need to Know and How These Drugs Work (Part 2) https://spotifycreators-web.app.link/e/q3OYaQTdyVb
Download the FREE POWER BUNDLE
https://www.rockthatfitness.com/30-day-challenge-and-protein-guide
Join the Rockstar Fit Chicks Weekly Newsletter https://rockthatfitness.kit.com/e10d0c66eb
Check Out Our Exclusive Offer for Extensive Lab Work with Marek Health https://www.rockthatfitness.com/rock-that-fitness-marek-health
Apply for RTF 1:1 Coaching https://www.rockthatfitness.com/coaching
Head to the Rock That Fitness Instagram Page https://www.instagram.com/rockthatfitness/
Music from Uppbeat (free for Creators!):
https://uppbeat.io/t/cruen/we-got-this
License code: RBWENWHGXSWXAEUE
Let’s get into it! Some topics from today’s episode include:
⭐️Stories shape our behaviors and emotions; changing them can transform our lives.
⭐️Empowerment comes from questioning and reframing limiting beliefs.
⭐️Community support is vital in maintaining motivation and accountability.
⭐️Techniques to replace disempowering narratives with empowering ones.
⭐️Thought-provoking prompts to rewrite your personal stories and foster a positive mindset.
Join the FREE 7-Day JUMPSTART Challenge for ambitious women over 40 who are done with stupid diets and want a strong & sculpted, Rockstar fit body!
https://www.rockthatfitness.com/rock-that-fitness-jumpstart
As a reminder, if you have a chance, please rate and review the podcast so more women just like you can learn more about the Rockstar way! I appreciate you for your support and love ❤️
Links:
Download the FREE POWER BUNDLE
https://www.rockthatfitness.com/30-day-challenge-and-protein-guide
Join the Rockstar Fit Chicks Weekly Newsletter https://rockthatfitness.kit.com/e10d0c66eb
Apply for RTF 1:1 Coaching https://www.rockthatfitness.com/coaching
Check Out Our Exclusive Offer for Extensive Lab Work with Marek Health https://www.rockthatfitness.com/rock-that-fitness-marek-health
Head to the Rock That Fitness Instagram Page https://www.instagram.com/rockthatfitness/
Music from Uppbeat (free for Creators!):
https://uppbeat.io/t/cruen/we-got-this
License code: RBWENWHGXSWXAEUE
Let’s get into it! Some topics from today’s episode include:
⭐️The journey is as important as the destination; embrace each step.
⭐️The most important relationship is with yourself; nurture it.
⭐️Reframe negative self-talk into positive affirmations with emotion.
⭐️Surround yourself with a supportive community to reinforce positive shifts.
⭐️Regular exercise and self-care boost confidence and productivity.
Join the priority list for RTF Jumpstart coming September 2025! https://www.rockthatfitness.com/rock-that-fitness-jumpstart
As a reminder, if you have a chance, please rate and review the podcast so more women just like you can learn more about the Rockstar way! I appreciate you for your support and love ❤️
Links:
Download the FREE POWER BUNDLE
https://www.rockthatfitness.com/30-day-challenge-and-protein-guide
Join the Rockstar Fit Chicks Weekly Newsletter https://rockthatfitness.kit.com/e10d0c66eb
Check Out Our Exclusive Offer for Extensive Lab Work with Marek Health https://www.rockthatfitness.com/rock-that-fitness-marek-health
Apply for RTF 1:1 Coaching https://www.rockthatfitness.com/coaching
Head to the Rock That Fitness Instagram Page https://www.instagram.com/rockthatfitness/
Music from Uppbeat (free for Creators!):
https://uppbeat.io/t/cruen/we-got-this
License code: RBWENWHGXSWXAEUE
Let’s get into it~ Some topics from today’s episode include:
⭐️Aim for consistency rather than perfection to achieve your goals.
⭐️Small wins compound over time.
⭐️Engage in structured strength training 2-4 times a week to maintain muscle mass and metabolism.
⭐️Fuel your body with balanced nutrition, focusing on protein intake to preserve muscle.
⭐️Prioritize quality sleep and recovery to support muscle growth and overall health.
⭐️Build a support system to stay motivated and accountable on your fitness journey.
Join the priority list for RTF Jumpstart coming September 2025! https://www.rockthatfitness.com/rock-that-fitness-jumpstart
As a reminder, if you have a chance, please rate and review the podcast so more women just like you can learn more about the Rockstar way! I appreciate you for your support and love ❤️
Links:
Download the FREE POWER BUNDLE
https://www.rockthatfitness.com/30-day-challenge-and-protein-guide
Join the Rockstar Fit Chicks Weekly Newsletter https://rockthatfitness.kit.com/e10d0c66eb
Check Out Our Exclusive Offer for Extensive Lab Work with Marek Health https://www.rockthatfitness.com/rock-that-fitness-marek-health
Apply for RTF 1:1 Coaching https://www.rockthatfitness.com/coaching
Head to the Rock That Fitness Instagram Page https://www.instagram.com/rockthatfitness/
Music from Uppbeat (free for Creators!):
https://uppbeat.io/t/cruen/we-got-this
License code: RBWENWHGXSWXAEUE
Some topics from today’s episode include:
⭐️Repetition is the mother of skill and success.
⭐️Familiarity doesn't equate to effectiveness; change requires courage.
⭐️Embrace the scientific method: treat your journey as an experiment.
⭐️Surround yourself with like-minded individuals for support and motivation.
⭐️Consistency and integrity are key to long-term success.
Download the FREE POWER BUNDLE. Gain strength, BUILD MUSCLE, AND BURN FAT, WITHOUT RESTRICTIVE DIETS, EXHAUSTING CARDIO, OR TURNING YOUR LIFE UPSIDE DOWN!
https://www.rockthatfitness.com/30-day-challenge-and-protein-guide
As a reminder, if you have a chance, please rate and review the podcast so more women just like you can learn more about the Rockstar way! I appreciate you for your support and love ❤️
Links:
Join the priority list for RTF Jumpstart coming September 2025! https://www.rockthatfitness.com/rock-that-fitness-jumpstart
Join the Rockstar Fit Chicks Weekly Newsletter https://rockthatfitness.kit.com/e10d0c66eb
Check Out Our Exclusive Offer for Extensive Lab Work with Marek Health https://www.rockthatfitness.com/rock-that-fitness-marek-health
Apply for RTF 1:1 Coaching https://www.rockthatfitness.com/coaching
Head to the Rock That Fitness Instagram Page https://www.instagram.com/rockthatfitness/
Music from Uppbeat (free for Creators!):
https://uppbeat.io/t/cruen/we-got-this
License code: RBWENWHGXSWXAEUE
Some topics from today’s episode include:
⭐️Laura struggled with weight since childhood and tried various diets.
⭐️She joined Rock That Fitness to regain control of her health.
⭐️Community support plays a crucial role in her journey.
⭐️Tracking food intake became second nature for Laura.
⭐️Emphasis on the importance of consistency over perfection.
⭐️Laura's motivation stems from a desire to avoid health issues.
⭐️Encouraging women to take the first step, regardless of age.
⭐️Meal prepping has been a game changer for Laura and her husband.
⭐️It's never too late to start a fitness journey.
⭐️Laura feels empowered and hopeful about her future.
Download the FREE POWER BUNDLE. Gain strength, BUILD MUSCLE, AND BURN FAT, WITHOUT RESTRICTIVE DIETS, EXHAUSTING CARDIO, OR TURNING YOUR LIFE UPSIDE DOWN!
https://www.rockthatfitness.com/30-day-challenge-and-protein-guide
As a reminder, if you have a chance, please rate and review the podcast so more women just like you can learn more about the Rockstar way! I appreciate you for your support and love ❤️
Links:
Join the priority list for RTF Jumpstart coming September 2025! https://www.rockthatfitness.com/rock-that-fitness-jumpstart
Join the Rockstar Fit Chicks Weekly Newsletter https://rockthatfitness.kit.com/e10d0c66eb
Check Out Our Exclusive Offer for Extensive Lab Work with Marek Health https://www.rockthatfitness.com/rock-that-fitness-marek-health
Apply for RTF 1:1 Coaching https://www.rockthatfitness.com/coaching
Head to the Rock That Fitness Instagram Page https://www.instagram.com/rockthatfitness/
Music from Uppbeat (free for Creators!):
https://uppbeat.io/t/cruen/we-got-this
License code: RBWENWHGXSWXAEUE
Hey Rockstars! Dr. Christle Guevarra, DO is back on the pod to continue our discussion regarding GLP-1 medications and food noise. As a reminder, Dr. Guevarra is the traveling team physician for US Figure Skating and runs a telemedicine private practice. She frequently travels across North America to teach fitness professionals about GLP-1 medications and their integration into weight management practices. During her Family Medicine residency at Crozer Health in Pennsylvania, she was named Resident of the Year and later completed her Sports Medicine fellowship at the University of Nevada Las Vegas, working with Division I football teams, professional athletes, and recreational competitors.
Some topics from today’s episode include:
⭐️Weight loss medications must be paired with lifestyle changes.
⭐️Food noise can significantly impact weight management.
⭐️Women over 40 may benefit from GLP-1 medications even if not obese.
⭐️Long-term use of GLP-1 medications may be necessary for sustained results.
⭐️Mindset plays a crucial role in managing weight and food relationships.
⭐️Patients often feel shame about using medications for weight loss.
⭐️Distinguishing food noise from mindset issues is essential for treatment.
⭐️Individualized care is critical for effective weight management.
⭐️Access to GLP-1 medications can vary based on insurance coverage.
⭐️Microdosing and off-label use of medications raise ethical concerns.
Download the FREE POWER BUNDLE. Gain strength, BUILD MUSCLE, AND BURN FAT, WITHOUT RESTRICTIVE DIETS, EXHAUSTING CARDIO, OR TURNING YOUR LIFE UPSIDE DOWN!
https://www.rockthatfitness.com/30-day-challenge-and-protein-guide
As a reminder, if you have a chance, please rate and review the podcast so more women just like you can learn more about the Rockstar way! I appreciate you for your support and love ❤️
Dr. Guevarra’s Links:
IG https://www.instagram.com/dr.christle/?hl=en
Bodybuilding Anatomy Book https://us.humankinetics.com/products/bodybuilding-anatomy?fbclid=PAZXh0bgNhZW0CMTEAAaeLm7fc2E5rg-xcbHzoTiV0HW7UOhZrydq8v9R0XNJPl_fDB1zTO9rRbOxzmg_aem_gqcuuOmCUSoGDIbZuq-GwA
Links:
Join the priority list for RTF Jumpstart coming September 2025! https://www.rockthatfitness.com/rock-that-fitness-jumpstart
Join the Rockstar Fit Chicks Weekly Newsletter https://rockthatfitness.kit.com/e10d0c66eb
Check Out Our Exclusive Offer for Extensive Lab Work with Marek Health https://www.rockthatfitness.com/rock-that-fitness-marek-health
Apply for RTF 1:1 Coaching https://www.rockthatfitness.com/coaching
Head to the Rock That Fitness Instagram Page https://www.instagram.com/rockthatfitness/
Music from Uppbeat (free for Creators!):
https://uppbeat.io/t/cruen/we-got-this
License code: RBWENWHGXSWXAEUE
Hey Rockstars! I have another amazing guest with me today. Please give a warm welcome to Dr. Christle Guevarra, DO. Dr. Guevarra is the traveling team physician for US Figure Skating and runs a telemedicine private practice. She frequently travels across North America to teach fitness professionals about GLP-1 medications and their integration into weight management practices. During her Family Medicine residency at Crozer Health in Pennsylvania, she was named Resident of the Year and later completed her Sports Medicine fellowship at the University of Nevada Las Vegas, working with Division I football teams, professional athletes, and recreational competitors.
Some topics from today’s episode include:
⭐️Food noise refers to the mental chatter about food and cravings.
⭐️GLP-1 medications can help reduce food noise and manage weight.
⭐️Personal experiences with food noise can vary greatly among individuals.
⭐️The hypothalamus plays a key role in regulating hunger and food noise.
⭐️Lifestyle changes are crucial for long-term weight management success.
⭐️There is no shame in using medication for weight management if needed.
⭐️Understanding the science behind GLP-1 medications can empower individuals.
⭐️The ideal candidates for GLP-1 medications include those with a BMI over 30 or with comorbidities.
⭐️It's important to have open conversations with healthcare providers about weight management options.
⭐️Judgment and shame should be removed from discussions about weight loss and medication.
Download the FREE POWER BUNDLE. Gain strength, BUILD MUSCLE, AND BURN FAT, WITHOUT RESTRICTIVE DIETS, EXHAUSTING CARDIO, OR TURNING YOUR LIFE UPSIDE DOWN!
https://www.rockthatfitness.com/30-day-challenge-and-protein-guide
As a reminder, if you have a chance, please rate and review the podcast so more women just like you can learn more about the Rockstar way! I appreciate you for your support and love ❤️
Dr. Guevarra’s Links:
IG https://www.instagram.com/dr.christle/?hl=en
Bodybuilding Anatomy Book https://us.humankinetics.com/products/bodybuilding-anatomy?fbclid=PAZXh0bgNhZW0CMTEAAaeLm7fc2E5rg-xcbHzoTiV0HW7UOhZrydq8v9R0XNJPl_fDB1zTO9rRbOxzmg_aem_gqcuuOmCUSoGDIbZuq-GwA
Links:
Join the priority list for RTF Jumpstart coming September 2025! https://www.rockthatfitness.com/rock-that-fitness-jumpstart
Join the Rockstar Fit Chicks Weekly Newsletter https://rockthatfitness.kit.com/e10d0c66eb
Check Out Our Exclusive Offer for Extensive Lab Work with Marek Health https://www.rockthatfitness.com/rock-that-fitness-marek-health
Apply for RTF 1:1 Coaching https://www.rockthatfitness.com/coaching
Head to the Rock That Fitness Instagram Page https://www.instagram.com/rockthatfitness/
Music from Uppbeat (free for Creators!):
https://uppbeat.io/t/cruen/we-got-this
License code: RBWENWHGXSWXAEUE
It’s been awhile since I’ve had a guest on the podcast so today is the day! Please give a warm welcome to Coach Alex McBrairty! Coach Alex is a fitness coach, writer, and motivational speaker for A-Team Fitness. He received his B.A. in Psychology, has 3 NASM certifications, and was the 2016 Recipient of the Community Leadership Award from the President's Council on Fitness, Sports & Nutrition.
Let’s get into it! Some topics include:
⭐️Emotions drive our decisions, but they are not facts.
⭐️Validating emotions is crucial for personal growth.
⭐️Understanding the reasons behind behavior can lead to better outcomes.
⭐️Self-awareness is a key skill for managing emotions.
⭐️Radical introspection helps in recognizing emotional triggers.
⭐️Mindfulness practices can enhance emotional regulation.
⭐️The stories we tell ourselves shape our experiences.
⭐️Life's challenges can be navigated with a positive mindset.
⭐️Learning from mistakes is essential for growth.
⭐️Prioritizing health and fitness requires conscious effort.
Join the priority list for RTF Jumpstart coming September 2025! A FREE 7-Day Rockstar Body JUMPSTART challenge for ambitious women over 40 who are DONE with feeling stuck and READY to build a strong, sculpted, unstoppable Rockstar body! https://www.rockthatfitness.com/rock-that-fitness-jumpstart
As a reminder, if you have a chance, please rate and review the podcast so more women just like you can learn more about the Rockstar way! I appreciate you for your support and love ❤️
Links for Coach Alex:
✅Instagram https://www.instagram.com/_ateamfit_/?hl=en
✅A-Team Fitness https://ateamfit.com/
✅The Friendship Formula https://ateamfit.com/friendship-formula-book/?fbclid=PAZXh0bgNhZW0CMTEAAafqtsqXpeMLQ-Usn4LVFBDx7dj2nm13GeSxgbflujQzzGq5Bb_6IsgTYXSyZQ_aem_J5yTxXOZwJeEodjdBfsuyA
Links:
Download the FREE POWER BUNDLE https://www.rockthatfitness.com/30-day-challenge-and-protein-guide
Join the Rockstar Fit Chicks Weekly Newsletter https://rockthatfitness.kit.com/e10d0c66eb
Check Out Our Exclusive Offer for Extensive Lab Work with Marek Health https://www.rockthatfitness.com/rock-that-fitness-marek-health
Apply for RTF 1:1 Coaching https://www.rockthatfitness.com/coaching
Head to the Rock That Fitness Instagram Page https://www.instagram.com/rockthatfitness/
Music from Uppbeat (free for Creators!):
https://uppbeat.io/t/cruen/we-got-this
License code: RBWENWHGXSWXAEUE