The Female Health Show: Recent Episodes
Raquel Ramirez
Your go-to women's health show to level up your health, fitness and mindset! I'm Raquel, and I am a women's strength and health coach, my aim is to empower women through movement and health education. I'm sick of diet challenges, I'm sick of the body image dysmorphia, the starving-yourself-culture for the "gram", the 6-week programs that only let you down, and coaches who don't care about you but just want a buck. Everything I discuss on the show is for information purposes only and does not constitute medical, legal, or financial advice. Follow the show along on Instagram @thefemalehealthshow and for all business-related inquiries please email raquelfitpt@gmail.com
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Discover the incredible power of support groups and community networks in our latest episode of the Unfiltered Health Podcast. Whether you're navigating the challenges of first-time motherhood, embarking on a weight loss journey, or seeking motivation for fitness goals, we promise you'll find invaluable insights. We kick things off by exploring how these support systems do more than just solve problems—they foster a sense of belonging, provide motivation, and offer a buffer against stress and depression to help you achieve long-term happiness and well-being.
We dive deep into what makes a support network truly effective, emphasizing the importance of active listening, empathy, and creating a safe, non-judgmental space. Learn to recognize genuine listening cues and understand the profound impact of trust and comfort in fostering a supportive environment. We also look at the various motivations behind seeking out these groups and how to connect with the right people to support your unique journey.
Hear heartwarming stories, like how regular involvement in a local club keeps my Italian grandparents engaged and healthy, illustrating the profound benefits of community connections on mental health. Discover the uplifting effects of simple social interactions and get practical tips for accessing free community support resources, ensuring financial constraints aren't a barrier to building your social circle. Plus, we're excited to introduce a new feature that allows you to leave comments and engage more deeply with our community. Tune in and be inspired to connect and thrive!
Contact The Unfiltered Health Podcast
- DM us on Instagram or Tag us @theunfilteredhealthpodcast on Instagram
- Please give the show a 5⭐ review if you are a regular listener on Spotify or iTunes
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Ever wondered how a casual dinner chat could transform a vision for the future? Join us as we reveal the Unfiltered Health Podcast with Raquel and Steph, where we transition from the Female Health Show to a brand rooted in authenticity and meaningful education. Our new name and artwork are just the beginning; we’re on a mission to deliver genuine health insights, reflecting our core values and deep commitment to helping our audience navigate their health journeys with integrity and transparency.
Have you ever felt the frustration of a nagging injury? We certainly have, and we’re opening up about our personal battles with ailments like golfer's elbow and severe neck pain. We discuss how these issues have shaped our daily lives and share the emotional and physical hurdles we've faced in seeking effective treatments. You’ll hear about the significance of accountability, the necessity of consistent care, and sometimes, the hard truth of needing to take a break from physical activities for true recovery.
Resilience is more than just a buzzword; it’s a way of life, especially when managing physical setbacks. We talk about the patience and fortitude required to handle recurring injuries and how these experiences build a resilient mindset. From personal anecdotes to broader themes of growth and courage, we explore how overcoming challenges, whether they stem from injuries or global events like the pandemic, can fortify our character. Plus, stay tuned for updates on our new podcast schedule and how you can shape our future episodes with your insights and questions. Join us as we embark on this exciting new journey together!
Contact The Unfiltered Health Podcast
- DM us on Instagram or Tag us @theunfilteredhealthpodcast on Instagram
- Please give the show a 5⭐ review if you are a regular listener on Spotify or iTunes
Send us a text
Want to unlock the secrets to stable health outcomes? Tune in to our latest episode as we uncover the five essential building blocks for peak wellness. We kick things off by emphasizing the crucial role of sleep, explaining why seven to nine hours of quality shut-eye can be a game changer for stress levels, weight management, and cognitive function. From practical tips for light sleepers to the hormonal impacts of sleep deprivation, we explore the science and strategies behind achieving consistent rest.
We then shift our focus to hydration and its significant effect on cognitive performance, decision-making, and overall mood. You’ll discover how even a slight drop in your hydration levels can wreak havoc on your body and mind. We share actionable advice on how to stay hydrated throughout the day, including creative ways to make drinking water more enjoyable and effective. A well-hydrated body is more resilient, productive, and even sleeps better, so don't miss these game-changing tips.
Finally, we delve into the interconnectedness of nutrition, breathing techniques, and the mind-body connection. Learn how to optimize your diet with water-rich fruits and vegetables while minimizing processed foods that can damage gut health. We also cover essential supplements to support your overall well-being and introduce breathing techniques that reduce stress and improve lung function. Wrap up with insights into how chronic pain can be managed through both mental and physical health strategies, making this episode a comprehensive guide to mastering your health journey.
Contact The Unfiltered Health Podcast
- DM us on Instagram or Tag us @theunfilteredhealthpodcast on Instagram
- Please give the show a 5⭐ review if you are a regular listener on Spotify or iTunes
Send us a text
Ever wondered why your menstrual cycle feels like a mystery? In our special Women's Health Week episode, we break down the intricacies of menstrual health, starting with the fundamental question: what is a period? We'll walk you through the phases of the menstrual cycle and emphasize that 'normal' varies widely among individuals. Learn the factors influencing cycle lengths and why it’s crucial to seek professional advice if your cycle seems off. We also highlight the importance of open conversations to dismantle the stigma surrounding menstrual health.
Discover how tracking your energy and symptoms can be a game-changer for managing your menstrual cycle. Hormonal fluctuations can impact your energy levels and susceptibility to injury, making adjustments to physical activity essential. We explore the benefits of using apps to track cycles, offering valuable insights into patterns of energy, mood, and pain. Personal stories from our hosts bring to life the common experiences of fatigue, hunger, and mood swings, reinforcing the importance of listening to your body and making informed adjustments.
Lastly, we delve into strategies for managing menstrual symptoms and the interconnectedness of the body's systems. Chronic stress and its effects on the hypothalamic-pituitary-gonadal (HPG) and hypothalamic-pituitary-adrenal (HPA) axes can exacerbate conditions like IBD and IBS. Listen as we share our frustrations and triumphs in dealing with chronic pain and navigating the healthcare system. From practical tips to heartfelt personal anecdotes, this episode aims to empower you to take control of your menstrual health and advocate for comprehensive medical care.
Contact The Female Health Show
- Email: thefemalehealthshow@gmail.com
- Tag us @thefemalehealthshow on Instagram
- Please give the show a 5⭐ review if you are a regular listener on Spotify or iTunes
Send us a text
Ever wondered if the fitness tips you find on Instagram and TikTok are actually helping or hurting your progress? This episode promises to shed light on the pervasive influence of social media on our daily lives, from personal fitness journeys to mental health. We’ll reveal the pros and cons of taking advice from self-proclaimed online experts and highlight the importance of critical thinking when consuming content. Join us as we navigate through the maze of information overload and discuss how to discern valuable insights from misleading advice.
Contact The Female Health Show
- Email: thefemalehealthshow@gmail.com
- Tag us @thefemalehealthshow on Instagram
- Please give the show a 5⭐ review if you are a regular listener on Spotify or iTunes
Send us a Text Message.
Can chronic neck and shoulder tension be a result of improper breathing? Join us on the Female Health Show as we uncover the surprising connections between how you breathe and your overall well-being. Raquel and Steph break down the critical role of the diaphragm and the drawbacks of relying on accessory muscles for breathing. Learn practical tips to identify and correct poor breathing patterns that might be adding to your stress and discomfort. This episode emphasizes the importance of nasal breathing for better lung function and less inflammation, providing you with actionable advice to enhance your respiratory health.
Ever wondered how your breathing habits can impact your posture and facial structure? We delve into the fascinating differences between mouth breathers and nose breathers, revealing how proper nasal breathing can help maintain postural alignment and reduce inflammation. Listen in as we explore effective techniques like mouth and nose taping to foster better breathing habits. Plus, we discuss the broader implications of breathing patterns on your nervous system and share insights into various methods, including the Wim Hof method and cold therapy, to manage stress through personalized breathing strategies.
The episode also highlights the significant role of nature in stress management and overall well-being. Discover how simple practices like sighing and spending time in green spaces can stimulate the vagus nerve and promote relaxation. Raquel and Steph emphasize the power of negative ions found in natural environments and provide tips for integrating these elements into your daily life. Finally, we explore the crucial connection between nutrition and mental health, offering guidance on consistent breathing techniques and mindful lifestyle choices that can positively influence your stress levels and decision-making abilities. Tune in for a holistic approach to better breathing, stress management, and overall well-being.
Contact The Female Health Show
- Email: thefemalehealthshow@gmail.com
- Tag us @thefemalehealthshow on Instagram
- Please give the show a 5⭐ review if you are a regular listener on Spotify or iTunes
Send us a Text Message.
We deep-dived into how pain is what you do to the site and what you do about it.
We have a holistic approach to fitness, health, and healing and we discuss 3 to 4 main ideas regarding pain.
- Sugar Intake
- Water / Hydration
- Sleep
And within all these how to approach it in the best way possible so that you have the best opportunity to heal!
Contact The Female Health Show
- Email: thefemalehealthshow@gmail.com
- Tag us @thefemalehealthshow on Instagram
- Please give the show a 5⭐ review if you are a regular listener on Spotify or iTunes
Send us a Text Message.
We're back with another episode and today we're discussing the hidden benefits of having a coach!
We hope this episode inspires you and gives you an insight into how having a coach can facilitate so much more growth than doing it all on your own and it's not us yapping about your spending money.
We discuss so many things in this episode
- Obvious Reasons
- Reframing it "Investing vs. Expense"
- Results
- Not So Obvious Reasons
- Mindset Shifts You Don't See
- There's More to Your Goal Than Weight Loss
- Quality of Life
- Pain-Management
- Relationship Quality
- Picking The Right Coach/Practitioner for you and How to Spot Red Flags
Contact The Female Health Show
- Email: thefemalehealthshow@gmail.com
- Tag us @thefemalehealthshow on Instagram
- Please give the show a 5⭐ review if you are a regular listener on Spotify or iTunes
Send us a Text Message.
Hey! It's Raquel and Steph - we are officially teaming up in The Female Health Show to discuss all things from health, fitness, pain management, life and business. This episode we deep dived into Overcoming the Winter Blues, here in Melbourne, it's cold as ice and some of our clients have inspired this episode.
We discuss many things including:
- Steph's re-brand
- The current themes of our clients
- Motivation and Comfort Eating
- Losing your why
- Social media and comparison
- Our tips
- All or nothing
- Having fun
- Tunnel vision
- Feeling good about everything isn't true
- Being bored
- Habit Stacking
- Tips for time-poor mums
We hope you enjoyed this episode as much as we loved recording it!
Contact The Female Health Show
- Email: thefemalehealthshow@gmail.com
- Tag us @thefemalehealthshow on Instagram
- Please give the show a 5⭐ review if you are a regular listener on Spotify or iTunes
Amy returns to the podcast for such an incredibly grounding conversation about feminine and masculine energy. From her high performance coaching background to a new mother the transition is like comparing apples and oranges.
Completely different - yet, being able to recognise how the masculine and feminine energy can be incorporated in life is important to recognise.
- Amy's Healing
- What is Feminine & Masculine energy?
- The Sea-Saw effect
- 'Miss Independent'
- Structure, Discipline & Freedom
- How to Incorporate the Freedom without 'falling off plan'
- Go Go Go Mindset
- Awareness
- Physique versus. Long Term Success
- I Am Enough
- Healthy Masculine
- How Amy is Setting Up Her Motherhood
Get in touch with Amy
Email: infothefeminineconnection@gmail.com
Website: https://www.thefeminineconnection.me/
Instagram: @thefeminineconnection
Contact The Female Health Show
- Email: thefemalehealthshow@gmail.com
- Tag us @thefemalehealthshow on Instagram
- Please give the show a 5⭐ review if you are a regular listener on Spotify or iTunes
Kiara joins the female health show for another episode, we talk about:
- Calorie Deficits
- How we Coach our clients through calorie deficits
- Investing in PT
- Motivation talk!!! (see episode 2)
- Fall In Love with what works for you
- Training is not Black & White
- How to To Do List / Goal Dump like Raquel
- Investing in PT part 2 (lol)
Please give the show a 5⭐ review if you are a regular listener on Spotify or iTunes.
Follow the show for all updates on whatever platform you listen to the show on
Instagram:
Personal Raquel: https://www.instagram.com/raquelfitpt/?hl=en
Personal Kiara: https://www.instagram.com/coachhkiara/?hl=en
Podcast: https://www.instagram.com/thefemalehealthshow/?hl=en
Coaching Business: https://www.instagram.com/ltl_melbourne/?hl=en
**This is for information purposes only, the advice in this episode is for general purposes only.
Music source:** prazkhanal from Pixabay
Contact The Female Health Show
- Email: thefemalehealthshow@gmail.com
- Tag us @thefemalehealthshow on Instagram
- Please give the show a 5⭐ review if you are a regular listener on Spotify or iTunes
I am BACK! I took a very long hiatus - struggling with my own mental health AND now I am back and better than ever!
- Which method to use for goal setting
- SMART
- BE + DO = HAVE (see episode 2 for more on this)
- REFLECTION
- Emotional Health Goals
- Vs. Having / Financial Goals
- Look at your Past - openly TO GROW
- You Don't Need New Books
- Stoicism Teachings
- Self-Awareness
- Therapy
- Anxious, Avoidant, and Secure Attachment Style
- Codependency?!
- THANKYOU
Please give the show a 5⭐ review if you are a regular listener on Spotify or iTunes.
Follow the show for all updates on whatever platform you listen to the show on
Instagram:
Personal: https://www.instagram.com/raquelfitpt/?hl=en
Podcast: https://www.instagram.com/thefemalehealthshow/?hl=en
Coaching Business: https://www.instagram.com/ltl_melbourne/?hl=en
**This is for information purposes only, the advice in this episode is for general purposes only.
Music source:** prazkhanal from Pixabay
Contact The Female Health Show
- Email: thefemalehealthshow@gmail.com
- Tag us @thefemalehealthshow on Instagram
- Please give the show a 5⭐ review if you are a regular listener on Spotify or iTunes
Something I have been huge on this year is goal setting and manifesting.
Goal setting vs Manifesting
How to Manifest
How to use the Law Of Attraction to make more money, fat loss, better dates, better relationships, better self-love
Step 1: Ask
Step 2: Believe
Step 3: Recieve
Jordan B Peterson Youtube Episode: https://www.youtube.com/watch?v=n-SVPsGMPi8
Please give the show a 5⭐ review if you are a regular listener on Spotify or iTunes.
Follow the show for all updates on whatever platform you listen to the show on
Instagram:
Personal: @raquelfitpt
Podcast: @thefemalehealthshow
Coaching Business: @ltl_melbourne
**This is for information purposes only, the advice in this episode is for general purposes only.
Music source:** prazkhanal from Pixabay
Happy 60 episodes AND 2 Year Anniversary to my Podcast Show! Thank you for being here!
My binge eating didn’t resolve after competing in a bikini show and it didn’t resolve once I lost X amount of weight.
Binge Eating was actually only considered a food disorder in the diagnostic manual of mental disorders - DSM 5 in 2013, not even 10 years ago.
- Exercise is great but, be honest why and how are you using it?
- Food education will set you free
Quoting my online client again she said a few weeks back now “I liked my recovery from this binge this time” - you can heal, you can get better you don’t have to be stuck and you don’t have to do this alone, lean on people who understand.
The butterfly foundation resources on binge eating:
https://butterfly.org.au/?s=binge+eating
Please give the show a 5⭐ review if you are a regular listener on spotify or itunes.
Follow the show for all updates on whatever platform you listen to the show on
Instagram:
Personal: @raquelfitpt
Podcast: @thefemalehealthshow
Coaching Business: @ltl_melbourne
**This is for information purposes only, the advice in this episode is for general purposes only.
Music source:** prazkhanal from Pixabay
Scrolling to avoid what you're feeling? Using addictions to numb yourself to life's problems? Buying materialistic items to make you "happy", are you sick of it yet? When do you start to look within?
You've made it through 100% of your bad day, these are all directions to help you on your way through this journey through life.
Share this with someone who needs to hear and feel this.
Please give the show a 5-star review if you are a regular listener!
Follow the show for all updates on whatever platform you listen to the show on
Book Recommendations:
The Obstacle Is The Way - Ryan Holiday
Lost Connections - Johann Hari
Breaking The Habit of Being Yourself - Dr Joe Dispenza
Full Catastrophe Living - Jon Kabat-Zinn
Instagram:
Personal: @raquelfitpt
Podcast: @thefemalehealthshow
Coaching Business: @ltl_melbourne
**This is for information purposes only, the advice in this episode is for general purposes only.
Music source:** prazkhanal from Pixabay
Stagnating on lifts? Not sure how to get stronger? Feeling like you're not getting anywhere with weight training? Performance dropping?! Overthinking?!
I am the voice of reason with my clients and when it comes to building strength, less is more, period.
My top 5 reasons include a big discussion on nutrition, resting, sleeping, progressive overload and training age!
Please give the show a 5-star review if you are a regular listener!
Follow the show for all updates on whatever platform you listen to the show on
Instagram:
Personal: @raquelfitpt
Podcast: @thefemalehealthshow
Business: @ltl_melbourne
Tik Tok: @raquelfitpt
**This is for information purposes only, the advice in this episode is for general purposes only.
Music source:** prazkhanal from Pixabay
Guest Speaker Dan debunks common misconceptions around training when you have pain, and injury (secret: you can - listen for why), the benefits of training, working smarter not harder, embracing pain, the POLICE principle, and a little bit more about his life growing up as a kid and why and how he got into physio and his very own podcast!
Please give the show a 5-star review if you are a regular listener!
Follow the show for all updates on whatever platform you listen to the show on
Instagram:
Personal: @raquelfitpt
Podcast: @thefemalehealthshow
Business: @ltl_melbourne
Tik Tok: @raquelfitpt
This is for information purposes only, the advice in this episode is for general purposes only.
Music source: prazkhanal from Pixabay
We welcome Kiara to Ladies That Lift AND The Female Health Show Podcast!
This is a get-to-know-you episode about Kiara - she is a phenomenal person and as a coach for Ladies That Lift, and I am LOVING her growth!
Please give the show a 5-star review if you are a regular listener!
Follow the show for all updates on whatever platform you listen to the show on
Instagram:
Personal: @raquelfitpt
Podcast: @thefemalehealthshow
Business: @ltl_melbourne
Tik Tok: @raquelfitpt
This is for information purposes only, the advice in this episode is for general purposes only.
Music source: prazkhanal from Pixabay
How's the new cover art?! New website is coming and I am looking for my next coach to Join Ladies That Lift (my new business name!)
Please give the show a 5-star review if you are a regular listener!
- "What we don’t track we cannot measure”
- Stop Changing Your Workouts so often + bonus
- Stop expecting changes in a week
Follow the show for all updates on whatever platform you listen to the show on
Instagram:
Personal: @raquelfitpt
Podcast: @thefemalehealthshow
Business: @ltl_melbourne
Tik Tok: @raquelfitpt
This is for information purposes only, the advice in this episode is for general purposes only.
Please give the show a 5-star review!
"You can’t start again if you don’t own up to what’s not working. That’s the highlight of this show today - if you want to start again you need to know what’s not working right now, for it to get better."Follow the show for all updates on Spotify and iTunes and don't hesitate to leave an iTunes review!
Instagram:
Personal: @raquelfitpt
Podcast: @thefemalehealthshow
Tik Tok: @raquelfitpt
This is for information purposes only, the advice in this episode is for general purposes only.
Welcome to the Client Diaries series #2 of The Female Health Show, a new segment of the show that brings my clients DIRECT to you - their experiences, their triumphs, truths, and some of their pains. RELATABLE AF I say!
My clients bring so much inspiration to my podcasts and I thought WHY NOT actually get some of them on the show who can share their own experiences with training and health with you that I know you also struggle with too.
Some of the things we talk about:
- Conversations with Your PT that you're Pregnant!
- Managing Expectations around Pregnancy and Training
- Will I Lose Strength during Pregnancy?
- What to Monitor during Training?
- Boomer-age Metalility; bye-bye
- How Do You Motivate Yourself?
- Motivation / Discipline
- Healthy Habits for Fertility
- Post Birth Training Expectations and Thoughts
- Support Networks
- Be Realistic Post Birth
Follow the show for all updates on Spotify and iTunes and don't hesitate to leave an iTunes review!
Instagram:
Personal: @raquelfitpt
Podcast: @thefemalehealthshow
Tik Tok: @raquelfitpt
This is for information purposes only, the advice in this episode is for general purposes only.
Hey, it's been a while!
Welcome to the Client Diaries series of The Female Health Show, a new segment of the show that brings my clients DIRECT to you - their experiences, their triumphs, truths, and some of their pains. RELATABLE AF I say!
My clients bring so much inspiration to my podcasts and I thought WHY NOT actually get some of them on the show who can share their own experiences with training and health with you that I know you also struggle with too.
Some of the things we talk about:
- Her Fitness Journey
- Yo-Yo Mindset
- Social Pressures to look a certain way
- Motivation ?! It Doesn't Last and How to Manage it When it Gets Low
- Not Wanting to Live Life SICK
- Gaining Strength = Looking After Yourself & The Potential You Have
- Loving Yourself More Often and Consistently because of Training
- Trusting a Personal Trainer (again)
- It's OKAY to REST
- A Story: How Eating More Food was a STRUGGLE
- Going On Your Own Too Soon, Are You ACTUALLY Ready?
- No One Is Going To Save you, It's Okay to Have Help
- What Are Your Priorities?
- Permission to Be Uncomfortable in Unfamiliar Environments
- Focus On Yourself, No One is Watching You!!!
- 8-Week Challenges Still Suck / Instant Gratification is Not Satisfying Long Term
Follow the show for all updates on Spotify and iTunes and don't hesitate to leave an iTunes review!
Instagram:
Personal: @raquelfitpt
Podcast: @thefemalehealthshow
Tik Tok: @raquelfitpt
This is for information purposes only, the advice in this episode is for general purposes only.
Episode 51 we are discussing all things in this episode especially if you've had the spicy cough - what to do to get back into training!
Habits: So when we look at habits into the new year if you had a goal set out, are you voting with your actions accordingly?
James Clear: “Every action you take is a vote for the type of person you wish to become. No single instance will transform your beliefs, but as the votes build up, so does the evidence of your new identity.”
James Clear - Atomic Habits recommendation book read or watch him on youtube
Fitness Hacks for 2022:
- Get off your phone
- Know what you’re training before you come in AND Training is a skill
- Training with a friend or partner can be fun and often helps with motivation
- Well now, this is one about the spicy cough…. If you’ve had it, the rona, I would strongly suggest to EASE back into it. Many clients with RAQUELFITPT who have had it have struggled getting back into the gym.
Training things to avoid in 2022
- You do not need to add jump squats or lunges to the end of your workout as a finisher…
- Waist trainers
- Not warming up OR warming up on the treadmill
Happy New Year I say - bring in the new and out with the old, start a fresh, set your intentions you can do this for a year, 6 months or every 90 days!
Reflection Questions:
- What did I achieve this year?
- What was challenging this year?
- What do I want to achieve in 2022? (listen to pod to see what to do from her
- What's something you want to do less of in 2022?
- What's something you want more of in 2022?
- When things get hard again, What or Who will keep you accountable? What or Who will help you to Recharge?
Follow the show for all updates on Spotify and iTunes and don't hesitate to leave an iTunes review!
Instagram:
Personal: @raquelfitpt
Podcast: @thefemalehealthshow
Tik Tok: @raquelfitpt
This is for information purposes only, the advice in this episode is for general purposes only.
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TODAY’s episode is inspired by my less than love for dating apps.
Okay, I said I wouldn’t go on dating apps, and I’m for real - for real this time - I’m not getting sucked into these dopamine hits, the procrastinating swipes, and flakey messages.
I’m taking all of December off dating apps.
I’m calling it Dating App Free December.
I also don’t find the true value in it, I want to trust the timing of life. Not force something because I feel like I might miss out.
I will also tell you my 6 reflections of what I want you to let go of before 2022, a sneak peek of the first 3 below... if you like those, the last 3 you will love!
- Firstly: Know your Worth
- Don’t chase anyone, attract
- If he leaves / or she / or they / leave you on delivered for a week and then hit you up like oh sorry something came up…
Article by The Conversation, published august 2020: https://theconversation.com/the-downsides-of-dating-apps-and-how-to-overcome-them-131997
Follow the show for all updates on Spotify and iTunes and don't hesitate to leave an iTunes review!
Instagram:
Personal: @raquelfitpt
Podcast: @thefemalehealthshow
Tik Tok: @raquelfitpt
This is for information purposes only, the advice in this episode is for general purposes only.
Unpacking the real reason why losing 10kg is important to you.
In the most complex yet fundamental way, we must explore Maslow’s Hierarchy of Needs because KNOWING YOUR WHY is also about understanding our human wants, needs and desires.
Can you help me? here's a show feedback form! https://forms.gle/9n2pbmhdSJYQbTmD8
It's anonymous and will help me make better podcasts and podcasts that you're interested in listening to.
Follow the show for all updates on Spotify and iTunes and don't hesitate to leave an iTunes review!
Instagram:
Personal: @raquelfitpt
Podcast: @thefemalehealthshow
This is for information purposes only, the advice in this episode is for general purposes only.
It was a pleasure to have Jenna on the Show and she unpacked so much on the wonderful world of periods!
In this episode, we talk about
How she came to be "The Period Guru"
Understanding your 5th Vital Sign
Why Progesterone is so important
OCP for symptom care
OCP for birth control
Gut Dysbiosis - the what, why, how
GI testing
Supplements
The types of PCOS
Jenna's Endometriosis story and wisdom on how to manage Endo!
Tracking Apps and her recommendations
Follow Jenna on Instagram @theperiodguru
Follow the show for all updates on Spotify and iTunes and don't hesitate to leave an iTunes review!
Instagram:
Personal: @raquelfitpt
Podcast: @thefemalehealthshow
This is for information purposes only, the advice in this episode is for general purposes only.
It was so wonderful to have Dani on the show picking her brain about all things rehab and pain management! What insight, what a woman!
- Introduction
- The difference between an Osteo and a Physio
- Manual Therapy "massage" versus Rehab
- How to teach a patient /client the importance of movement orientation rehabilitation
- Back pain and problems
- Assessment for pain - Lockdown pain management
- Navigating 'the butt wink'
- Abs and technical movement issues
- Role of the feet and knees with 'butt wink'
- What do you do with flexion-based problem
- Accumulative Stress - Tight hip flexors explained and exercises to help
- Breathwork (the-hierarchy-of-survival-reflexes)
- Glutes!!!
- Managing injury in a deficit / competing
-New segment! Rapid fire questions - a new segment of my show where I will say a word and guest will answer whatever comes to mind first!
Follow Dani on Instagram: @daniantonellos
Follow the show for all updates on Spotify and iTunes and don't hesitate to leave an iTunes review!
Instagram:
Personal: @raquelfitpt
Podcast: @thefemalehealthshow
This is for information purposes only, the advice in this episode is for general purposes only.
Absolutely loved this conversation with Caity, who is a super boss woman that discusses how health impact performance!
This episode includes:
- Who is Caity!
- The Weightlifting Club & Building a community
- How to rest and when to know when to rest
- Training from home
- Knowing when to slow down
- Competing - Recovering from intense sport
- Building peace with food after a 'weight class sport'
- How time off maxing lifts are important
- Ab finishers aren't better
- Active and Passive range of motions
- Time off from lifting; the problems with body soreness
- The link between back pain, glute, and core
- How do you teach someone to brace? / what's the wrong way to brace?
- Breathing, it's important
- Rapid-fire questions
Follow the show for all updates on Spotify and iTunes and don't hesitate to leave an iTunes review!
Instagram:
Personal: @raquelfitpt
Podcast: @thefemalehealthshow
This is for information purposes only, the advice in this episode is for general purposes only.
Blood work, the gut, supplements and the fitness industry with Charley from Muscle4Mind!
You can find Charley @muscle4mind
Follow the show for all updates on Spotify and iTunes and don't hesitate to leave an iTunes review!
Instagram:
Personal: @raquelfitpt
Podcast: @thefemalehealthshow
This is for information purposes only, the advice in this episode is for general purposes only.
You need to create boundaries with things and people right now to keep you sane in these very triggering and testing times.
I give you my tips on what has helped me the most to manage the influx of news and people too.
Follow the show for all updates on Spotify and iTunes and don't hesitate to leave an iTunes review!
Instagram:
Personal: @raquelfitpt
Podcast: @thefemalehealthshow
This is for information purposes only, the advice in this episode is for general purposes only.
SPECIAL ANNOUNCEMENT RAQUELFITPT.COM/SHOP BOOTY BABE ARMY 8 WEEK BOOTY TRAINING PROGRAM IS LIVE!!!!
In this episode you will find:
What are the best exercises for growing glutes? And why
“I can’t activate my glutes, I find it hard to feel them?”
Why bands and ankle weights aren’t good enough to force hypertrophy (especially on the glute max)
Where do women go wrong with glute training?
What to eat and how much to grow muscle on their glutes?
How can I track the progress of my glutes?
RAQUELFITPT.COM/SHOP !
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@raquelfitpt
@thefemalehealthshow
This is for information purposes only, the advice in this episode is for general purposes only.
Empower yourself THROUGH female health education. What you need to know to make better and informed decisions for yourself.
This episode includes:
- WHY the pill does not regulate your cycle
- What an anovulatory cycle is
- How to (better) pinpoint when ovulation has happened
- Fertility only lasts 12 to 48 hours
- Mental health and the pill
- Colour of normal period blood
- Food cravings in the luteal phase, what to do about it!
- Chronically undereating is not female health management
- Masculine and feminine energy
THIS IS FOR INFORMATION PURPOSES ONLY.
I have educated myself through books, research papers, and incredible female health experts which you can listen to me talk about within the epsiode, please note they do not endorse this episode - they are people I recommend to pay attention to in the female health space.
Edit: I wrote a post on why and my favourite industry experts that you can check out directly here! https://www.raquelfitpt.com/post/the-oral-contraceptive-pill-does-not-regulate-your-cycle
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Personal page
Instagram: @raquelfitpt
Work, feed the kids, overindulge in snacks, scroll through posts, covid news updates, netflix binge and then go to bed? Sound familiar?
Take care of yourself FIRST.Binge-watching the HP series on Netflix, cuddled up in your PJs, rugged up sounds great but it's not exactly self-care... it’s something you do once every so often. Not every day and wallow in self-pity. Definition of self-care:The practice of taking action to preserve or improve one's own health.
If you're listening to this podcast, you are looking for how to be better - because that's what my podcast is about, being better.
Don’t neglect yourself just because we're going through lockdown. "Just because the power is out of your court right now, doesn't mean that you give up" - Raquel
Including things to think about, questions to ask yourself, and try for your own self-care.
This episode turned into a self-help episode as well!
Highlighting how to get out of your head with food issues and so many positive ways to help yourself with just everyday life!
We elaborate on these points THOROUGHLY:
1. Be prepared
2. Just because it's cold doesn't mean it's an excuse to eat like shit
3. Feeling "out of control" is the reason you lack control
4. Re-pattern your 'old habits'
Have a pen and paper ready to take notes - there's a lot going on!
Follow the show for all updates on Spotify and iTunes and don't hesitate to leave an iTunes review!
Tik Tok / Youtube / Instagram
@raquelfitpt
Instagram:
@cynthfitnesss
Email
raquelfitpt@gmail.com
aWeekly segment - CHATS WITH CYNTH
Cynthia is my mini-me, she's an employee of RAQUELFITPT and we're chatting all things the lockdown 5.0 in Melbourne, how she started, why she loves coaching, the fitness industry and just getting the certificate versus upskilling and adding value to clients, some business tips,
We love a laugh, we hope you had a laugh too!
Follow the show for all updates on Spotify and iTunes and don't hesitate to leave an iTunes review!
Tik Tok / Youtube / Instagram
@raquelfitpt
Instagram:
@cynthfitnesss
Email
raquelfitpt@gmail.com
How and where this all started and how I overcame the struggles!
Being 18, fresh out of high school and just throwing myself into the deep end, pretty young, naive and just kick arsed in my mind at the time! I loved it and don't regret any of it.
- Trusting myself
- Social media is not the main focus of building a business
- Remove toxic people
And a whole lot of elaboration!
Follow the show for all updates on Spotify and iTunes and don't hesitate to leave an iTunes review!
Follow on Instagram:
@raquelfitpt
@thefemalehealthshow
Get in touch with me:
raquelfitpt@gmail.com
Lauren and I had a lot of fun recording this episode! We hope you enjoy it!
There is some audio feedback, apologies for this whilst listening.
Talking points:
- What sparked her interest in naturopathy
- Menstrual cycles
- Overtraining and having a period - is it possible?
- Aesthetics and Health
- Supplements to support health whilst chasing aesthetics
- Estrogens and Progesterone role in a woman's body
- Constipation and gut health
- Toxins on your skin, xenoestrogens, toxic oils, gluten and dairy, alcohol
Lauren's Instagram: @Lauren.matotek
Thank you for listening!
Follow the show for all updates on Spotify and iTunes and don't hesitate to leave an iTunes review!
Follow on Instagram:
@raquelfitpt
@thefemalehealthshow
Get in touch with me:
raquelfitpt@gmail.com
This is for information purposes only, the advice in this episode is for general purposes only.
A spontaneous and unplanned episode of my thoughts I was having on my walk. I was walking and realised I was stressing out about what I wasn't doing and feeling so inadequate of my work ethic of late but WHY. I couldn't find the answer with all the noise and not giving myself the time and space to get into why I was feeling like this!
I hope you find this relatable and gives you an idea of what you CAN do when you are faced with the feeling of 'I'm not doing enough' / 'I'm not enough'.
Tomorrow doesn't exist - you only have the present moment.
Thank you for listening!
Follow the show for all updates on Spotify and iTunes and don't hesitate to leave an iTunes review!
@raquelfitpt
@thefemalehealthshow
This is for information purposes only, the advice in this episode is for general purposes only.
You will hear us talk about:
- Georgie's journey to naturopathy and anxiety coaching
- Divorce and losing the family dog
- Tribes and community
- What is 'normal'
- You will find evidence for what you believe is true for your life
- Imposter Syndrome and 'not good enough'
- Benefits of crying
- Emotion is energy and processing them
- Natures medicine; sunsets and stars
- Movement science and phytochemicals
- Food restriction; orthorexia
- Food science, what your body needs
- Quality and colourful food for mood
- PCOS, Coffee and Supplements
- Fiber importance
- Fermented food
- Leaky gut and Leaky brain: the impact of stress on our gut and microbiome on the brain
- Immune dysregulation
- The importance of lifetsyle choices
- Audience Q & A
You can find Georgie on Instagram @georgiethenaturopath and you can also visit her website
I mention Will (Will Bulsiewicz, MD MSCI, board-certified gastroenterologist and gut health expert), you can find Will on Instagram@theguthealthmdFollow the show for all updates on Spotify and iTunes and don't hesitate to leave an iTunes review!
@raquelfitpt
@thefemalehealthshow
This is for information purposes only, the advice in this episode is for general purposes only.
Feel free to message Anna via@annatheanxietycoach
- Introducing Anna
- Anna's roller coaster accident
- How it impacted her life and schooling
- Building healthy relationships and talking about her anxiety
- Consistency
- Breathwork
- 'Time doesn't heal all wounds, space does' - Defining Anxiety versus Depression
- Audience Q & A
Follow the show for all updates on Spotify and iTunes and don't hesitate to leave an iTunes review!
@raquelfitpt
@thefemalehealthshow
This is for information purposes only, the advice in this episode is for general purposes only.
Answering your questions on the podcast today!
SO many insights in this episode. If you loved it send me some love (DM me or TAG the SHOW in your stories/posts) and share it with someone who can gain all the knowledge bombs too.
Topics covered:
So what is hunger?
What's happening in the body when you're hungry?
Is it good to be hungry?
Is it better to ignore hunger when you want to lose weight?
AND
How the body cleans itself
How food affects mood
Calorie surplus/calorie deficits
Privileged lifestyles
Importance of water
Binge eating
I hope you LOVED this episode as much as I did! If you would like to participate in these Q&A-style podcasts please follow @raquelfitpt on Instagram and look out for Q&A on IG stories.Follow the show for all updates on Spotify and iTunes and don't hesitate to leave an iTunes review!
@raquelfitpt
@thefemalehealthshow
This is for information purposes only, the advice in this episode is for general purposes only.
Powerlifting, something I found when I needed it most and I didn't even know. It's now part of who I am, I don't know who I am if I can't squat, bench and deadlift!
Powerlifting has changed my outlook of myself and how I see my body. It's been incredibly empowering for me in body confidence, mental grit i.e. resilience and it’s changed how I perceive my ability to do something - I know I can do anything I set my mind to.
It's also been incredible for my female clients, it's such a useful tool that unknowingly lifting heavy makes them feel powerful and love themselves more for it. Not to mention they get excited to train, they don't drag themselves to the gym unless it's ya know, ... period week (us females can relate!).
Powerlifting is special to me and I've grown to realise that more and more of late being back in the gym after the 7 month lockdown here in Melbourne 2020.
I will compete in my second powerlifting comp February 20th 2021 and looking to hit some big numbers and a total of over 300kg... I'm SO EXCITED! BRING IT.
Stay tuned on my socials @raquelfitpt for powerlifitng comp updates!
I hope you enjoy this episode!Follow the show for all updates on Spotify and iTunes and don't hesitate to leave an iTunes review!
@raquelfitpt
@thefemalehealthshow
This is for information purposes only, the advice in this episode is for general purposes only.
Healthy conversations with the ever so wise and lovely Kara - we cover all sorts of topics in this one like;
- stereotypes and the rabbit hole
- chasing who you want to be won't get you there faster
- uncomfortable situations are facilitators of change
- pain is good sometimes
- how disconnected we are to each other as humans
- the importance of eye contact
- making friends as adults
- dating yourself first
- how to talk to toxic people
- who is a narcissist
- your reach has the ability to positively or negatively influence those around you
And so much more.
It is a bit glitchy sometimes due to the internet connection but it fixes itself quickly!
Pause and come back to the episode the juicy stuff is the entire way through!
Lastly, people don't like having uncomfortable conversations - this is normal, so we wanted to have this conversation so you can navigate your own life a little easier with our healthy conversation around this general life stuff!
Find Kara on Instagram:
@justschenky
Follow the show for all updates on Spotify and iTunes and don't hesitate to leave an iTunes review!
@raquelfitpt
@thefemalehealthshow
This is for information purposes only, the advice in this episode is for general purposes only.
Move in nature, without distraction, without feeling like you deserve to scroll through social media for the 10 minutes of work you did that you hated, if we can look into someone's eyes and really listen to them, rather than thinking about ourselves then maybe we can connect better to ourselves.
Emotion is energy in motion.
A widely used definition of stressful situations is one in which the demands of the situation threaten to exceed the resources of the individual (Lazarus & Folkman 1984). It is clear that all of us are exposed to stressful situations at the societal, community, and interpersonal level. How we meet these challenges will tell us about the health of our society and ourselves.
2005 Paper: STRESS AND HEALTH: Psychological, Behavioral, and Biological Determinants (2005): https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2568977/
Book recommendation: Sarah Wilson, The One Wild and Precious Life
Follow the show for all updates on Spotify and iTunes and don't hesitate to leave an iTunes review!
@raquelfitpt
@thefemalehealthshow
This is for information purposes only, the advice in this episode is for general purposes only.
Cheating has a very negative connotation and when we attach this to food it’s not helpful either.
When you think about a cheat meal or a cheat day what are you really saying to your mind and body?
What are the messages that relay between gut to brain and brain to gut?
Some of the thoughts around a cheat meal or day are similar to:
It's my body I do what I want
Why not? You only live once right?
It’s just one day a week! Who cares!
I got a little heated in this episode - I don't agree with the online fitness industry that so many of us have been sold.
You don't need another cheat meal.
I want this year to be an epic year of growth for women in the health space to stop gawking at hot, shredded women and understand that this is not natural and what you see is a fraction of the life this person you idealize lives.
Follow the show for all updates on Spotify and iTunes and don't hesitate to leave an iTunes review!
@raquelfitpt
@thefemalehealthshow
This is for information purposes only, the advice in this episode is for general purposes only.
Things I cover in episode 28 of The Female Health Show:
- What will make you more successful and confident 2021
- How to move forward in 2021 for your best year yet
- Why change is necessary for growth
- What happens when 'life happens'?
- Do what's uncomfortable
- So what if you fall? So what if it fails?
- Why you need to heal from past baggage
- How challenges in life (mental, physical or emotional) make you a better human
- Exercise willpower every day, no matter what
Follow the show for all updates on Spotify and iTunes and don't hesitate to leave an iTunes review!
@raquelfitpt
@thefemalehealthshow
This is for information purposes only, the advice in this episode is for general purposes only.
What is getting into alignment?
It's understanding your body's response to events, situations, people, food, exercise. It's understanding what is a HELL YES versus a HELL NO.
Personally, I think the days that are harder or feel harder are necessary and are trying to push us forwards, it’s there to help us grow. Even if it doesn’t feel like it is.
When things are always good, we take life for granted.
LIFE is full of problems where we end up asking “why is this happening to me?” when in fact we can reframe it to “what is the purpose of this experience right now?”
PERSONAL TRAINING UPDATE: I have hired a trainer as part of RAQUELFITPT now and she’s awesome so if you're after personal training, not some airy-fairy generic program off the internet and some diet meal plan, please contact me directly at raquelfitpt@gmail.com or send me DM via Instagram and let me know so we can set up a free consult and see if the shoe fits for us both!
Follow the show for all updates on Spotify and iTunes and don't hesitate to leave an iTunes review!
@raquelfitpt
@thefemalehealthshow
This is for information purposes only, the advice in this episode is for general purposes only.
I’ve said it before, food is a bonding experience for humans, it brings people together and always has since the time of mankind. We need it to survive, BUT now it’s very much a luxury we indulge in and bond over with people so we need to know how to manage ourselves at these times!
"It’s about consistency, 300 days of consistency is better than 300 days of not trying"
What did you think about these tips? Do you have any others that you would add or recommend?
Don't forget to subscribe to the show, leave a review on iTunes, and share with a friend who needs to hear this! Your support is appreciated!!
@thefemalehealthshow
@raquelfitpt
PERSISTANCE: continuing a course of action in spite of difficulty or opposition.
Basically, KEEP ON GOING! Don’t quit when it gets hard.
All things in life, or at least at some point in life there is going to be some element of struggle.
You are not going to be winning or at least feeling like every single day is amazing and that’s okay. That is completely normal.
Pain and pressure is a part of life - life will get hard even awkward occasionally. That’s just part of being a human. So we might as well accept it and just learn from each encounter and experience.
Ultimately I just want you to know you DESERVE SUCCESS. You DESERVE LIFE SATISFACTION!!! Stop talking yourself out of things because you’re scared of what people will say, what they will think, what could go wrong - it’s all self-sabotage and you are literally AVOIDING GROWTH!!!
Don't forget to subscribe to the show, leave a review on iTunes, and share with a friend who needs to hear this! Your support is appreciated!!
@thefemalehealthshow
@raquelfitpt
Reflection is so important and the key to improving year after year as a human
It’s not just about a new years eve resolution
As humans, we have to evolve.
If we don’t, you often get depressed and anxious humans.
These days more than ever, the human experience is heavily influenced by creating the life you want, that you’ve always wanted - there so many ways to live and create opportunities now.
BUT do you know what you actually want? And if you do, are you actually working towards it?
Don't forget to subscribe to the show, leave a review on iTunes, and share with a friend who needs to hear this! Your support is appreciated!!
@raquelfitpt
@thefemalehealthshow
Episode 23 hitting you with important things to consider when it comes to perception and action - a booking reading of Ryan Holiday 'The Obstacle is the Way'. This book has been an incredible resource in keeping my mental frame sharp as I have been going through many changes.
Obstacles are instructions, mistakes are training.
Personally and in Business, my life is hectic. If you feel the same and you can't manage your mind in the midst of things it becomes chaotic and as you will hear me describe often the mismanaged mind becomes far more turbulent than it is helpful.
FYI: My episodes will only be once a week as I get busier towards the back end of this year with Christmas and getting on my new Coach with RAQUELFITPT.
Don't forget to subscribe to the show, leave a review on iTunes, and share with a friend who needs to hear this! Your support is appreciated!!
Socials:
@raquelfitpt
@thefemalehealthshow
In this full hour podcast we unpack EMOTIONAL STRESS and EMOTIONAL MANAGEMENT.
Caitlin specialises with women in self sabotage in all areas of life like business.
This episode is so POWERFUL, RELEVANT and IMPORTANT to take your life to the next level.
We discuss SO MANY THINGS like
- What self sabotage looks like
- Problem solving your emotions
- Reaching out to a therapist / having conversations
- People pleasing
- How to say no without feeling like a bitch
- Ways to release energy when you are anxious and/or emotional
- Creating a pause
- How others can support you and the language to use
- You are not alone
I feel like this episode is a must for everyone so SHARE IT WITH YOUR SUPPORT NETWORK. These conversations open so many doors and possibilities for emotional management of yourself and supporting others.
I loved this episode, get a pen and paper out. You want to take notes on this one.
Disclaimer: this episode is for information purposes only and not to treat, diagnose or cure.
Get in touch with Caitlin!
Instagram @complete_bycaitlin
EMAIL: caitlin@completebycaitlin.com
Follow the show
@thefemalehealthshow
Personal account: @raquelfitpt
On episode 20 we are chatting to the lovely Amy Crooke who gives us an inside look into what it takes to be a better performing athlete.
We had a lot of fun with this one!
- Why education is important
- How important it is to train your mindset
- How to improve performance and recovery
- Why program structure can be make or break
- How strength training plays a role in athlete development
- How to measure progress / improved performance
- Female Amenorrhea
and what we're doing to stay sane during this lockdown!
If you want to get in touch with Amy don't hesitate to DM Amy on Instagram @coachamycrooke or send her an email amy@enterprisefitness.com.au
Don't forget to subscribe to the podcast on Spotify or iTunes to receive regular updates for latest episodes!
@raquelfitpt
@thefemalehealthshow
JOIN THE FACEBOOK GROUP https://www.facebook.com/groups/thefemalehealthshowcommunitypodcastgroup
EEstrogen is fantastic for skin, fertile mucus, libido, hitting PBs in the gym and mood regulation BUT if progesterone can't balance out estrogen then this ^^^ is what you get ladies
Did you know there is more than 1 type of estrogen?
There is estradiol which is produced in the follicles and plays a large role
Estrone is manufactured in the ovaries and fat tissues
Estriol, a weaker estrogen form promoting uterus growth
And there a also other estrogen metabolites in the gut
Too much estrogen = what is listed in the pic ^
Did you know?
Regular 💩💩 movements support estrogen cleareance! If you aren't going regularly and constipated the toxic wastes sit in your GI tract and can be re-uptaked by your gut and just circle back through.... which equals more estrogen in the blood stream requiring to be filtered out again..
Science is amazing 🤓
IG show account: @thefemalehealthshow
Personal account: @raquelfitpt
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SHOW NOTES
Interview I referred to in podcast: Tim Ferris Interviews Esther Perel episode #418; https://tim.blog/2020/04/02/esther-perel-relationships-in-quarantine/?fbclid=IwAR34p3deDsmVO0w9m1Bgb8as3VGecEDghuw3PbJCUTSridTj443uohKRABw
If you feel like there’s a time-clock on your life - well I don’t have any words of wisdom to save you from the reality that is, time is ticking
If that makes you feel uncomfortable, scared or panicky in any way - we need to address this first.
Show ideas that I discuss
- Define Success
- Stop waiting for things to change
- PROGRESS IS THE KEY INGREDIENT TO HUMAN DEVELOPMENT
- What expectations do you have for yourself that are not realistic?
- How do you actually find and define success?
- How to use fear to progress
What holds us back from progress?
Emotion.
Take this for example
- You're in the gym training, your program says 12 reps but by rep 8 your body is burning and is telling you to “stop”
- If you stop - this is emotional and you don’t exactly get the progress
- If you keep going as per the program and reach rep 12 - you now get the progress.
Do you want the emotion or the progress?
Sounds like a very simple concept but in fact that’s exactly what happens in life, you see some of these people on Dr Phil - I’ve had a bit of down time to watch some Dr Phill here and there in iso and I was watching this 45 or 50 year old man, telling Dr Phil he couldn’t get out of bed, and his mum was supplying everything for him even cleaning his room….
He chose not to get out of bed.
He chose to let his break up define his life and so if you really want to change your reality you have to change your perspective
And get uncomfortable
If not now... when?
When is a good time for you to change? why then?
Define clearly what you are afraid of because you can work backwards from here.
So, what's holding you back?
Personal IG: @raquelfitpt
Today's episode is a quick one - it's inspired by the conversations I've been having this week. I'm challenging your thoughts about seeing and getting 'fitness model' body composition changes - a lot of women think this is sustainable and YEAR LONG MAINTAINABLE. I was one of them. So I get it, but I want to change that narrative.
If your goal doesn't make sense to yourself - and you're not willing to make sacrifices and changes to get towards your goal then how will it actually happen at all!
I want this episode to inspire better understanding of your goals AND what it takes to push to the next level, like, "fitness model" changes.
I discuss:
- "Red flag" goal setting
- Attaining significant body composition changes - the "fitness model" look
- Restriction behaviours for drastic body composition changes
- Accountability is necessary
- Balance - can you really have the best of both worlds?
FOLLOW THE SHOW @thefemalehealthshow
PERSONAL ACCOUNT @raquelfitpt
In this episode I talk about how the general use and inclusion of certain supplements can be great for general overall health improvements!
I also talk about what vegans should look to have as-well to ensure they are looking after there bodies!
Ultimately you don't need a full cupboard of things that will expire and go off because you don't end up using them. You need a few quality ones that you can rely on and use to your advantage!
Feel free to read the article here - note the podcast has a few extra takeaways including some shift worker talk and supplementation.
https://www.raquelfitpt.com/post/are-supplements-just-a-waste-of-money-and-space
Follow the show along at
@thefemalehealthshow
@raquelfitpt
This is more of a conversational episode and inside look as to why I not only started the Switch off Social Media Sundays but how I have been spending my time and enjoying my time on Sundays without social media.
It's an episode that will provide you with my favourite productivity hack as-well for the mornings and nights!
How do you like to spend your Sundays? Will you join me?
@raquelfitpt
@thefemalehealthshow
Binge eating is a huge, often under the radar and complex issue and majority of women I meet have some form of food relationship issue they're battling!
Binge eating is a learnt behaviour and something we often internalise. I silently suffered with this issue going through binge, restrict, guilt, motivation REPEAT cycle for many years and I talk about it in brief and what it was like for me throughout in little snippets.
I love to educate and empower women to take their freedom back with food and within this episode there's plenty of gold nuggets to take home and start.
This is by no means a rule book, it's my own experience that I'm more than happy to share. I'm so grateful that my food battles have healed and I no longer am controlled by food.
I explore the most common themes of food issues clients come to see me with AND my 5 tips on how to heal your relationship on your own.
If you think someone you know would benefit from this open discussion please don't hesitate to share it with them.
#bingeeating #mentalhealth #healthandnutrition #femalecoach #bodyimage
This episode is for information purposes only. Share with someone who needs to hear this!
@raquelfitpt
@thefemalehealthshow
Welcoming the lovely and so knowledgably Steph, you can find her on Instagram @myostrengthperformance
In this episode we discuss lots of things but to name a few
- How myotherapy and her exercise science degree work together
- How the brain is involved in pain
- How to prevent relapse of injury
- Back pain
- Knee pain / dysfunction
- Neck pain
- Training for females
- Training athletes and expectations
Subscribe and you can find me and the show here
@thefemalehealthshow
@raquelfitpt
If you’re one of those people who blames motivation for your less than enjoyable training sessions and half assed results then you probably also say ‘I don’t have time’
This episode is for you
Time is a BS excuse!!!
People use it to justify that ‘I couldn’t be bothered’
That it didn’t work because "I couldn’t make the time"
No you just didn’t commit and prioritise it!
It’s not a question of time or resources - It’s about resourcefulness and priorities
Arnold Quote: “You have time, you make the time” https://www.youtube.com/watch?v=dAiX0QcdYF4 Jordan B Peterson website: https://www.jordanbpeterson.com/
Follow the show along!
@thefemalehealthshow
@raquelfitpt
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Expectations to me, sit comfortably with comparison, unrealistic goal setting and how much we consume of other people’s perfect content on social media - which doesn’t motivate us or help our self esteem sometimes.
How much time have you wasted scrolling and comparing your body to someone you think is gorgeous, perfect, amazing and maybe you’re even looking for flaws?
Also I think expectations whether we created them ourselves or feel we have to meet the expectations of someone like a boss, a parent, a friend, a partner - carry a lot of weight on our shoulders.
If they go unchallenged and unchecked you will be faced with crippling body dysmorphia and a lot of self manifested pressure.
Everyone is different, which is why no-one can do the same plan and have the same outcome.
Don’t be attached to the ideas of your 6 year old self
Don’t be attached to timelines you saw on the internet for 20 to 30 year olds
Don’t be attached to social media.PERIOD.
They stop us from living at our highest self in the present.
Slide into my DMs if you loved this episode!
@raquelfitpt
@thefemalehealthshow
The most anticipated podcast to date.
I've broken down the phases and highly encourage you to
This is not to treat, diagnose or cute this is for information purposes only.
I'm covering everything to do with what a typical cycle will look like. If you don't understand anything I'm saying you can follow along in my blog post which I previously wrote last year and have updated this month with far more useful content!
Please note THERE ARE VARIATIONS of 'normal', so if you are unsure what a healthy period for you looks like PLEASE speak to a your doctor or specialist like a gynaecologist for further analysis.
Joined by the lovely Sadie, who is the owner of GODDESSLIFE, running her own female transformation studio based in Coburg North.
Our aim is to educate and teach women how to lead a healthy lifestyle LONG-TERM, not YO-YO DIETING.
This podcast covers all things from challenges, 'dieting', bad coaches, trust issue, progress, struggles, and the fitness 'marketing' we are sold as consumers!
If you enjoyed this episode please let me know! I love your feedback and this podcast will continue to grow.
My socials:
@raquelfitpt
@thefemalehealthshow
Sadie's details:
https://goddesslife.com.au/
@goddesslifetransformationstudio
Today we're talking about BINGE EATING! It's a road full of shame, guilt, remorse, body image dysmorphia, sabotage and mindless eating behaviours.
Do you know what triggers your binge eating habits?
I struggled with binge eating as a teen, I didn't understand it. Now, I do, and I delve into the triggers of binge eating which may help you navigate what you're experiencing better too. Not many people talk about it, it's not exactly the 'proudest moment' but it is a teachable moment in my life that I will gladly talk about because no-one should feel alone in this.
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This is for information purposes only, it is not to treat or diagnose - please speak to your GP in relation to any of the information discussed in this episode.
Let's hit 100 downloads!
Scales are not everything, I think we undervalue the scales as a tool and overvalue them as a measure of success
As young children we have watched on as the media has only accepted certain types of women - the idea that in order to be successful and happy we had to fit in.
I love what social media has brought to all of us, relatability in the different woman that look like us! That have stretch marks, cellulite and are not perfect. Because we aren't and trying to uphold perfection is a mentally taxing task.
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I originally was going to speak about my post comp experience and then realised it's really similar to ANY post diet phase. SO I just went all in telling you about post diet blow out!
The fact is 95% of people who diet GAIN the weight back ONLY 5% of people who diet actually maintain the weight they lost.
The problem is we often live in this dieting mindset FOR THE DIET and then it’s not transferable or was so unsustainable when you’re not dieting and it’s the case of this ON and OFF season or ON and OFF diet phase @thefemalehealthshow
@raquelfitpt
PART 1 - Before and During my bikini comp experience.
In 2018 I did a bikini comp, I prepped for 5 months and the experience has left me with a complete different mindset and attitude to life! I hated it and loved it, I don't regret anything it was the best challenge I pushed myself to do!
PART 2 will be posted soon on POST COMP and CONSIDERATIONS TO TAKE INTO ACCOUNT.
AS PROMISED - QUESTIONS FOR YOU TO ANSWER AT END OF THIS PODCAST
Your reasons why?
What are you willing to REALLY sacrifice?
- Time with kids
- Socialising with friends
- Alcohol
- Putting money towards competing over house, holidays or fun activities
Will alcohol be hard to give up?
Are you aware your mood and libido will decrease?
Are you able and willing to spend thousands of dollars on this process? (which I will detail more in episode 2)
What’s your current nutrition like?
And have you meal prepped before? and do you understand portion sizes?
Are you a binge eater?
What’s your work commitments like?
Do you have a regular period? I.e not spotting for days before and after?
Are you aware you may lose it for a period of time AND you may need to work with specialists to gain it back? If you do...
Training wise:
Do you currently train 4 - 5 days per week?
What type of training are you doing?
Do you have experience lifting weights?
Are you able to do upwards of 10k steps everyday?
Do you have support networks around you that are understanding and empathetic towards your process? (partner, family, friends, work)
Ladies losing weight is hard. It's not always fun and it definitely sucks sometimes! BUT dieting shouldn't completely suck the life out of you! It should only be for a short while and then move the heck on to reverse dieting or a diet break! There are ways to make the dieting process a whole lot easier which I’m going to take you through.
Here's 5 tips that will help you on your journey to weight loss!
Get in touch or DM me on
@raquelfitpt
@thefemalehealthshow
Thinking about tracking your calories?
Not sure what they hype about counting macros and calories is all about?
Never tracked your food before?
LISTEN TO THIS.
FAT LOSS does not have to be made hard or make your food relationships WORSE. This episode highlights the pros and cons with tracking food and why QUALITY trumps all.
@thefemalehealthshow
@raquelfitpt
Music
Lightness by Nomyn https://soundcloud.com/nomyn Creative Commons — Attribution 3.0 Unported — CC BY 3.0 http://creativecommons.org/licenses/by/3.0/ Music promoted by Audio Library https://youtu.be/yTIFnD_iAyM
My thoughts on why motivation is disappointing, understand how to create habits that align with the person you want to be via the BE+DO=HAVE model (you'll know when you get to this part).
Many questions for you to think about and start creating the person you want to BE!
If you have any questions feel free to DM direct via @thefemalehealthshow or @raquelfitpt
Not only am I talk about how to manage stress but the reasons WHY you need to be managing your health to prevent further stress. How food and sleep impact our health outcomes and why the way you manage your stress... or don't will effect our DNA and ultimately our life expectancy and quality of life.
Stress is not a bad thing, in fact it's useful when we need to flee from danger, fight danger or exercise but too much of anything is never good.
I talk about the parasympathetic and sympathetic nervous system, how cortisol makes us fat and the systems or things you can do to lower and manage your stress. It's juicy!
If you'd like to learn more about this read this article I wrote on stress - www.raquelfitpt.com/post/stress-is-making-you-fat
Follow the show along @thefemalehealthshow on instagram!