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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 Pagehttps://www.instagram.com/rockthatfitness/

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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: Comprehensive Protein Guide & 30 Day RTF Strength Training Workouts

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 Pagehttps://www.instagram.com/rockthatfitness/

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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 Pagehttps://www.instagram.com/rockthatfitness/

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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 Pagehttps://www.instagram.com/rockthatfitness/

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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 Pagehttps://www.instagram.com/rockthatfitness/

Music from Uppbeat (free for Creators!):

https://uppbeat.io/t/cruen/we-got-this

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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 Pagehttps://www.instagram.com/rockthatfitness/

Music from Uppbeat (free for Creators!):

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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 Pagehttps://www.instagram.com/rockthatfitness/

Music from Uppbeat (free for Creators!):

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License code: RBWENWHGXSWXAEUE

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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 Pagehttps://www.instagram.com/rockthatfitness/

Music from Uppbeat (free for Creators!):

https://uppbeat.io/t/cruen/we-got-this

License code: RBWENWHGXSWXAEUE

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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 Pagehttps://www.instagram.com/rockthatfitness/

Music from Uppbeat (free for Creators!):

https://uppbeat.io/t/cruen/we-got-this

License code: RBWENWHGXSWXAEUE

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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 Pagehttps://www.instagram.com/rockthatfitness/

Music from Uppbeat (free for Creators!):

https://uppbeat.io/t/cruen/we-got-this

License code: RBWENWHGXSWXAEUE

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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 Pagehttps://www.instagram.com/rockthatfitness/

Music from Uppbeat (free for Creators!):

https://uppbeat.io/t/cruen/we-got-this

License code: RBWENWHGXSWXAEUE

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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

RP Strength https://rpstrength.com/pages/team/christle-guevarra?srsltid=AfmBOooKHvpv0WyOqeju2v4JxQPvRBbYlrZHZ-aAT-l_9J6CCjVKCdP_

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 Pagehttps://www.instagram.com/rockthatfitness/

Music from Uppbeat (free for Creators!):

https://uppbeat.io/t/cruen/we-got-this

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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

RP Strength https://rpstrength.com/pages/team/christle-guevarra?srsltid=AfmBOooKHvpv0WyOqeju2v4JxQPvRBbYlrZHZ-aAT-l_9J6CCjVKCdP_

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 Pagehttps://www.instagram.com/rockthatfitness/

Music from Uppbeat (free for Creators!):

https://uppbeat.io/t/cruen/we-got-this

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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 Pagehttps://www.instagram.com/rockthatfitness/

Music from Uppbeat (free for Creators!):

https://uppbeat.io/t/cruen/we-got-this

License code: RBWENWHGXSWXAEUE

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Let’s get into it! Some topics include:

⭐️Intermittent fasting is not a magic solution for fat loss.

⭐️Fat loss depends more on total calorie intake than timing.

⭐️Intermittent fasting can help some people control their calorie intake.

⭐️It's important to consider if intermittent fasting is sustainable for you.

⭐️The pros and cons of intermittent fasting

⭐️Meal timing can help train your body and regulate hunger hormones.

⭐️Consistency in eating habits is crucial for long-term health.

⭐️Focus on the basics of nutrition, sleep, and exercise for overall well-being.

⭐️Experiment with different eating patterns to find what works for you.

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 Pagehttps://www.instagram.com/rockthatfitness/

Music from Uppbeat (free for Creators!):

https://uppbeat.io/t/cruen/we-got-this

License code: RBWENWHGXSWXAEUE

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Let’s get into it! Some topics include:

⭐️Understanding hormonal shifts is crucial for women over 40.

⭐️Strength training and protein are essential for muscle maintenance.

⭐️Sarcopenia refers to age-related muscle loss, which accelerates after 50.

⭐️Hormonal changes are not the sole reason for weight gain; lifestyle choices matter more.

⭐️Most women are under-eating protein, which is vital for muscle health.

⭐️Structured strength training is different from random workouts; it requires progressive overload.

⭐️Taking action now is urgent to prevent further muscle loss.

Download the FREE POWER BUNDLE 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:

Download the FREE POWER BUNDLE https://www.rockthatfitness.com/30-day-challenge-and-protein-guide

Big Rockstar Store new DEADLINE is July 6th! : ⁠⁠https://rockthatfitness.itemorder.com/shop/sale/⁠⁠

RTF#1 Who is AnnaRockstar? My story of weight & body image issues! https://spotifyanchor-web.app.link/e/LccmJ8njBvb

RTF#2 How I Lost the Weight and KEPT IT OFF!

https://spotifyanchor-web.app.link/e/DrS1l8njBvb

RTF# 27 Little By Little a Little Becomes A Lot; Finding Success with Weight Loss & Fitness https://spotifyanchor-web.app.link/e/hwN5w0saTvb

Check Out Our Exclusive Offer for Extensive Lab Work with Marek Health ⁠https://www.rockthatfitness.com/rock-that-fitness-marek-health

Join the Rockstar Fit Chicks Weekly Newsletter https://rockthatfitness.kit.com/e10d0c66eb

Apply for RTF 1:1 Coaching https://www.rockthatfitness.com/coaching

Head to the Rock That Fitness Instagram Pagehttps://www.instagram.com/rockthatfitness/

Music from Uppbeat (free for Creators!):

https://uppbeat.io/t/cruen/we-got-this

License code: RBWENWHGXSWXAEUE

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Some topics include:

⭐️Calorie tracking is essential for sustainable fat loss, especially after 40.

⭐️Understanding your caloric intake helps manage weight effectively.

⭐️Tracking calories provides a sense of control and confidence in your diet.

⭐️Hormonal changes can affect metabolism making tracking even more important.

⭐️Food freedom is achievable through understanding and tracking calories.

⭐️Tracking calories is a skill that can be learned and improved over time.

⭐️It's important to measure and manage your caloric intake for long-term success.

⭐️Calorie tracking can help prevent the fear of regaining lost weight.

⭐️Using tools like MyFitnessPal can simplify the tracking process.

⭐️A one-week tracking challenge can provide valuable insights into your eating habits.

FREE 30 Day Challenge for Busy Women Over 40; 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 Rockstar Fit Chicks Weekly Newsletter https://rockthatfitness.kit.com/e10d0c66eb

If You Like the Gear that I’m Rocking, Head to the Store: ⁠⁠https://rockthatfitness.itemorder.com/shop/sale/⁠⁠

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 Pagehttps://www.instagram.com/rockthatfitness/

Music from Uppbeat (free for Creators!):

https://uppbeat.io/t/cruen/we-got-this

License code: RBWENWHGXSWXAEUE

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Let’s get into it! Some topics include:

⭐️Listening to your body is crucial, especially after 40.

⭐️Aging parents can impact our own health reflections.

⭐️Gym intimidation is a common issue for many women.

⭐️Training in a public gym offers numerous benefits.

⭐️Access to heavier weights is essential for progress.

⭐️A motivating environment can enhance workout performance.

⭐️Having a plan can reduce feelings of intimidation.

⭐️Starting during off-peak hours can ease anxiety.

⭐️Building confidence comes from overcoming challenges.

⭐️Community support is vital in fitness journeys.

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:

Versa Gripps https://www.versagripps.com

Join the Rockstar Fit Chicks Weekly Newsletter https://rockthatfitness.kit.com/e10d0c66eb

If You Like the Gear that I’m Rocking, Head to the Store: ⁠⁠https://rockthatfitness.itemorder.com/shop/sale/⁠⁠

Check Out Our Exclusive Offer for Extensive Lab Work with Marek Health ⁠https://www.rockthatfitness.com/rock-that-fitness-marek-health⁠

FREE 30 Day Strength Challenge (dumbbell only) https://www.rockthatfitness.com/rock-that-fitness-30-day-strength-challenge

FREE 30 Day Strength Challenge Next Level (full gym equipment needed) https://www.rockthatfitness.com/rock-that-fitness-30-day-strength-challenge-next-level

Apply for RTF 1:1 Coaching https://www.rockthatfitness.com/coaching

Head to the Rock That Fitness Instagram Pagehttps://www.instagram.com/rockthatfitness/

Music from Uppbeat (free for Creators!):

https://uppbeat.io/t/cruen/we-got-this

License code: RBWENWHGXSWXAEUE

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Let’s get into it! Some topics include:

⭐️Hustle culture glorifies constant activity, which can be harmful.

⭐️Rest and recovery are essential for fitness and overall well-being.

⭐️Understanding the nervous system is crucial for managing stress.

⭐️Muscle building occurs during rest, not during workouts.

⭐️Mental recovery is just as important as physical recovery.

⭐️Tools like deep breathing can help regulate the nervous system.

⭐️Slowing down can lead to better performance and health.

⭐️Rest is a requirement for success, not a reward.

⭐️Self-care practices are vital for maintaining balance in life.

⭐️Listening to your body is key to effective recovery.

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 Rockstar Fit Chicks Weekly Newsletter https://rockthatfitness.kit.com/e10d0c66eb

If You Like the Gear that I’m Rocking, Head to the Store: ⁠⁠https://rockthatfitness.itemorder.com/shop/sale/⁠⁠

Check Out Our Newest Offer for Extensive Lab Work with Marek Health ⁠https://www.rockthatfitness.com/rock-that-fitness-marek-health⁠

FREE 30 Day Strength Challenge (dumbbell only) https://www.rockthatfitness.com/rock-that-fitness-30-day-strength-challenge

FREE 30 Day Strength Challenge Next Level (full gym equipment needed) https://www.rockthatfitness.com/rock-that-fitness-30-day-strength-challenge-next-level

Apply for RTF 1:1 Coaching https://www.rockthatfitness.com/coaching

Head to the Rock That Fitness Instagram Pagehttps://www.instagram.com/rockthatfitness/

Music from Uppbeat (free for Creators!):

https://uppbeat.io/t/cruen/we-got-this

License code: RBWENWHGXSWXAEUE

View Details

Let’s get into it! Some topics include:

⭐️Life can be challenging but showing up is key.

⭐️Building a healthy lifestyle is about habits not perfection.

⭐️Consistency is more important than intensity.

⭐️Mindset shifts can lead to lasting change.

⭐️Self-care is essential for overall well-being.

⭐️You are not starting over; you are continuing your journey.

⭐️Small steps can lead to significant progress.

⭐️Your identity shapes your actions and habits.

⭐️You are worth the effort you put into your health.

⭐️Take action today, no matter how small.

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 Rockstar Fit Chicks Weekly Newsletter https://rockthatfitness.kit.com/e10d0c66eb

Check Out Our Newest Offer for Extensive Lab Work with Marek Health ⁠https://www.rockthatfitness.com/rock-that-fitness-marek-health⁠

FREE 30 Day Strength Challenge (dumbbell only) https://www.rockthatfitness.com/rock-that-fitness-30-day-strength-challenge

FREE 30 Day Strength Challenge Next Level (full gym equipment needed) https://www.rockthatfitness.com/rock-that-fitness-30-day-strength-challenge-next-level

Apply for RTF 1:1 Coaching https://www.rockthatfitness.com/coaching

Head to the Rock That Fitness Instagram Pagehttps://www.instagram.com/rockthatfitness/

Music from Uppbeat (free for Creators!):

https://uppbeat.io/t/cruen/we-got-this

License code: RBWENWHGXSWXAEUE

View Details

Let’s get into it! Some topics include:

⭐️Peer groups significantly influence our health and fitness journeys

⭐️The Rockstar Retreat provided transformative experiences for attendees

⭐️Women supporting women creates a powerful community

⭐️It's important to evaluate who is in your peer group

⭐️Positive peer groups can elevate your mindset and energy

⭐️Accountability within a community leads to better results

⭐️Being in the right room can challenge you to grow

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:

Join the Rockstar Fit Chicks Weekly Newsletter https://rockthatfitness.kit.com/e10d0c66eb

RTF# 49 How Country Boy Met AnnaRockstar! https://spotifyanchor-web.app.link/e/qEzoh2KOHAb

Check Out Our Newest Offer for Extensive Lab Work with Marek Health ⁠https://www.rockthatfitness.com/rock-that-fitness-marek-health⁠

If You Like the Gear that I’m Rocking, Head to the Store: ⁠⁠https://rockthatfitness.itemorder.com/shop/sale/⁠⁠

FREE 30 Day Strength Challenge (dumbbell only) https://www.rockthatfitness.com/rock-that-fitness-30-day-strength-challenge

FREE 30 Day Strength Challenge Next Level (full gym equipment needed) https://www.rockthatfitness.com/rock-that-fitness-30-day-strength-challenge-next-level

Apply for RTF 1:1 Coaching https://www.rockthatfitness.com/coaching

Head to the Rock That Fitness Instagram Pagehttps://www.instagram.com/rockthatfitness/

Music from Uppbeat (free for Creators!):

https://uppbeat.io/t/cruen/we-got-this

License code: RBWENWHGXSWXAEUE

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Let’s get into it! Some topics include:

⭐️Finding a healthy routine while on vacation

⭐️Setting intention for your vacation

⭐️Packing for movement

⭐️Enjoying food with freedom

⭐️Prioritizing sleep when you can

⭐️Letting go of rigid expectations

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 Rockstar Fit Chicks Weekly Newsletter https://rockthatfitness.kit.com/e10d0c66eb

Check Out Our Newest Offer for Extensive Lab Work with Marek Health ⁠https://www.rockthatfitness.com/rock-that-fitness-marek-health⁠

If You Like the Gear that I’m Rocking, Head to the Store: ⁠⁠https://rockthatfitness.itemorder.com/shop/sale/⁠⁠

FREE 30 Day Strength Challenge (dumbbell only) https://www.rockthatfitness.com/rock-that-fitness-30-day-strength-challenge

FREE 30 Day Strength Challenge Next Level (full gym equipment needed) https://www.rockthatfitness.com/rock-that-fitness-30-day-strength-challenge-next-level

Apply for RTF 1:1 Coaching https://www.rockthatfitness.com/coaching

Head to the Rock That Fitness Instagram Pagehttps://www.instagram.com/rockthatfitness/

Music from Uppbeat (free for Creators!):

https://uppbeat.io/t/cruen/we-got-this

License code: RBWENWHGXSWXAEUE

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In this episode, I dive deep into the importance of sleep and how it affects every aspect of your life. Did you know that the average person spends 26 years of their life sleeping?? That is wild!

The list of benefits about getting good sleep is LONG. Just scratching the surface, a few benefits include more energy, better mood, stronger immune system, better regulated hormones and metabolism, cell regeneration, improved memory and decision making skills, and reduced stress.

Some questions answered during this episode are:

✅Why is sleep important?

✅What are the impacts of not getting enough sleep?

✅What is the 35,000 foot view of sleep?

✅What happens when we sleep?

As always, I wrap up the episode by teaching you some tips to help improve your sleep!

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 Rockstar Fit Chicks Weekly Newsletter https://rockthatfitness.kit.com/e10d0c66eb

Check Out Our Newest Offer for Extensive Lab Work with Marek Health ⁠https://www.rockthatfitness.com/rock-that-fitness-marek-health⁠

If You Like the Gear that I’m Rocking, Head to the Store: ⁠⁠https://rockthatfitness.itemorder.com/shop/sale/⁠⁠

FREE 30 Day Strength Challenge (dumbbell only) https://www.rockthatfitness.com/rock-that-fitness-30-day-strength-challenge

FREE 30 Day Strength Challenge Next Level (full gym equipment needed) https://www.rockthatfitness.com/rock-that-fitness-30-day-strength-challenge-next-level

Apply for RTF 1:1 Coaching https://www.rockthatfitness.com/coaching

Head to the Rock That Fitness Instagram Pagehttps://www.instagram.com/rockthatfitness/

Music from Uppbeat (free for Creators!):

https://uppbeat.io/t/cruen/we-got-this

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I had the honor of being a guest at the Confidence is Beautiful Summit that was organized by Bridget Aguirre! Bridget is passionate about helping women embrace self-love, which leads to greater confidence and a stronger sense of beauty inside and out.

Some topics include:

⭐️The importance of strength training

⭐️Finding time for fitness

⭐️Building sustainable habits

⭐️Loving your body at every stage

⭐️Overcoming challenges and setbacks

⭐️The journey of confidence and strength

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 ❤️

Bridget’s Links:

Instagram: https://www.instagram.com/bellini_chic_boutique/

Facebook: https://www.facebook.com/bridget.aguirre.10/

Links:

FREE 30 Day Strength Challenge (dumbbell only) ⁠https://www.rockthatfitness.com/rock-that-fitness-30-day-strength-challenge⁠

FREE 30 Day Strength Challenge Next Level (full gym equipment needed) ⁠https://www.rockthatfitness.com/rock-that-fitness-30-day-strength-challenge-next-level⁠

Join the Rockstar Fit Chicks Weekly Newsletter https://rockthatfitness.kit.com/e10d0c66eb

Check Out Our Newest Offer for Extensive Lab Work with Marek Health ⁠https://www.rockthatfitness.com/rock-that-fitness-marek-health⁠

If You Like the Gear that I’m Rocking, Head to the Store: ⁠⁠https://rockthatfitness.itemorder.com/shop/sale/⁠⁠

Apply for RTF 1:1 Coaching https://www.rockthatfitness.com/coaching

Head to the Rock That Fitness Instagram Pagehttps://www.instagram.com/rockthatfitness/

Music from Uppbeat (free for Creators!):

https://uppbeat.io/t/cruen/we-got-this

License code: RBWENWHGXSWXAEUE

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I am so excited 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!

Let’s get into it! Some topics include:

⭐️How negative self talk and the all or nothing mentality are stopping you from reaching your health and fitness goals

⭐️Change can’t happen if we are living in auto-pilot

⭐️Surrounding yourself with a powerful peer group for positive change

⭐️How a negative mindset leads to negative behaviors

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

Olga Geissler Instagram https://www.instagram.com/olgageissler/

Peak Wellness Revolution Facebook Page https://www.facebook.com/profile.php?id=100092759019529

Links:

Join the Rockstar Fit Chicks Weekly Newsletter https://rockthatfitness.kit.com/e10d0c66eb

Check Out Our Offer for Extensive Lab Work with Marek Health ⁠https://www.rockthatfitness.com/rock-that-fitness-marek-health

FREE 30 Day Strength Challenge (dumbbell only) https://www.rockthatfitness.com/rock-that-fitness-30-day-strength-challenge

FREE 30 Day Strength Challenge Next Level (full gym equipment needed) https://www.rockthatfitness.com/rock-that-fitness-30-day-strength-challenge-next-level

Apply for RTF 1:1 Coaching https://www.rockthatfitness.com/coaching

Head to the Rock That Fitness Instagram Pagehttps://www.instagram.com/rockthatfitness/

Music from Uppbeat (free for Creators!):

https://uppbeat.io/t/cruen/we-got-this

License code: RBWENWHGXSWXAEUE

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Let’s get into it! Some topics include:

⭐️Why we tend to stop ourselves from growth

⭐️The cost of staying in one place when it comes to our health

⭐️Finding your values and priorities

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 Rockstar Fit Chicks Weekly Newsletter https://rockthatfitness.kit.com/e10d0c66eb

Check Out Our Newest Offer for Extensive Lab Work with Marek Health ⁠https://www.rockthatfitness.com/rock-that-fitness-marek-health

If You Like the Gear that I’m Rocking, Head to the Store: ⁠⁠https://rockthatfitness.itemorder.com/shop/sale/⁠⁠

FREE 30 Day Strength Challenge (dumbbell only) https://www.rockthatfitness.com/rock-that-fitness-30-day-strength-challenge

FREE 30 Day Strength Challenge Next Level (full gym equipment needed) https://www.rockthatfitness.com/rock-that-fitness-30-day-strength-challenge-next-level

Apply for RTF 1:1 Coaching https://www.rockthatfitness.com/coaching

Head to the Rock That Fitness Instagram Pagehttps://www.instagram.com/rockthatfitness/

Music from Uppbeat (free for Creators!):

https://uppbeat.io/t/cruen/we-got-this

License code: RBWENWHGXSWXAEUE

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Let’s get into it! Some topics include:

⭐️Inspiration for this episode

⭐️Grouping the people in your life into three types of associations

⭐️How the wrong peer group can sabotage your goals

⭐️How to level up your community

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 Rockstar Fit Chicks Weekly Newsletter https://rockthatfitness.kit.com/e10d0c66eb

Check Out Our Newest Offer for Extensive Lab Work with Marek Health ⁠https://www.rockthatfitness.com/rock-that-fitness-marek-health⁠

If You Like the Gear that I’m Rocking, Head to the Store: ⁠⁠https://rockthatfitness.itemorder.com/shop/sale/⁠⁠

FREE 30 Day Strength Challenge (dumbbell only) https://www.rockthatfitness.com/rock-that-fitness-30-day-strength-challenge

FREE 30 Day Strength Challenge Next Level (full gym equipment needed) https://www.rockthatfitness.com/rock-that-fitness-30-day-strength-challenge-next-level

Apply for RTF 1:1 Coaching https://www.rockthatfitness.com/coaching

Head to the Rock That Fitness Instagram Pagehttps://www.instagram.com/rockthatfitness/

Music from Uppbeat (free for Creators!):

https://uppbeat.io/t/cruen/we-got-this

License code: RBWENWHGXSWXAEUE

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Today, I have the pleasure today of talking with one of our own Rockstar Members, Tara Brooking!

Some topics include:

⭐️Tara’s origin story

⭐️Tara’s past fitness journey, where she is now, and where she wants to be

⭐️How resiliency has been the foundation of Tara’s life

Open Registration for Rock That Fitness Membership starts tomorrow! Make sure to head to https://www.rockthatfitness.com/rock-that-fitness-membership for all of the info.

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 Rockstar Fit Chicks Weekly Newsletter https://rockthatfitness.kit.com/e10d0c66eb

Check Out Our Newest Offer for Extensive Lab Work with Marek Health ⁠https://www.rockthatfitness.com/rock-that-fitness-marek-health

If You Like the Gear that I’m Rocking, Head to the Store: ⁠⁠https://rockthatfitness.itemorder.com/shop/sale/⁠⁠

FREE 30 Day Strength Challenge (dumbbell only) https://www.rockthatfitness.com/rock-that-fitness-30-day-strength-challenge

FREE 30 Day Strength Challenge Next Level (full gym equipment needed) https://www.rockthatfitness.com/rock-that-fitness-30-day-strength-challenge-next-level

Apply for RTF 1:1 Coaching https://www.rockthatfitness.com/coaching

Head to the Rock That Fitness Instagram Pagehttps://www.instagram.com/rockthatfitness/

Music from Uppbeat (free for Creators!):

https://uppbeat.io/t/cruen/we-got-this

License code: RBWENWHGXSWXAEUE

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Let’s get into today’s episode! Some topics include:

⭐️Lack of clear structure and plan

⭐️All or nothing mindset

⭐️Not prioritizing ourselves

⭐️Over reliance on cardio and dieting

⭐️Lack of accountability and support

Open Registration for Rock That Fitness Membership starts April 8th! Make sure you are on the priority list to get early access to membership along with $100 off! 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 ❤️

Links:

Join the Rockstar Fit Chicks Weekly Newsletter https://rockthatfitness.kit.com/e10d0c66eb

Check Out Our Newest Offer for Extensive Lab Work with Marek Health ⁠https://www.rockthatfitness.com/rock-that-fitness-marek-health

If You Like the Gear that I’m Rocking, Head to the Store: ⁠⁠https://rockthatfitness.itemorder.com/shop/sale/⁠⁠

FREE 30 Day Strength Challenge (dumbbell only) https://www.rockthatfitness.com/rock-that-fitness-30-day-strength-challenge

FREE 30 Day Strength Challenge Next Level (full gym equipment needed) https://www.rockthatfitness.com/rock-that-fitness-30-day-strength-challenge-next-level

Apply for RTF 1:1 Coaching https://www.rockthatfitness.com/coaching

Head to the Rock That Fitness Instagram Pagehttps://www.instagram.com/rockthatfitness/

Music from Uppbeat (free for Creators!):

https://uppbeat.io/t/cruen/we-got-this

License code: RBWENWHGXSWXAEUE

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In today’s episode, I am joined by a colleague and friend of mine, Jen Lemke! Jen is a certified Success Coach, NLP Practitioner, and creator of The Alignment Code Method. She helps clients break free from feeling stuck and overwhelmed, guiding them to unlock their inner power and step into the confident, powerful leader they aspire to be.

Some topics include:

⭐️What is really happening when we aren’t able to be consistent

⭐️The importance of being aware with your values

⭐️You already have the tools inside you, you just need to get clear with what you want

⭐️Your values can change as your journey changes

Join the 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! Jumpstart starts March 31st! 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 ❤️

Jen’s Links:

Website https://www.jenlemke.com/

Free Belief Busting Workbook https://www.jenlemke.com/beliefs

Links:

Join the Rockstar Fit Chicks Weekly https://www.rockthatfitness.com/

Check Out Our Newest Offer for Extensive Lab Work with Marek Health ⁠https://www.rockthatfitness.com/rock-that-fitness-marek-health⁠

If You Like the Gear that I’m Rocking, Head to the Store: ⁠⁠https://rockthatfitness.itemorder.com/shop/sale/⁠⁠

FREE 30 Day Strength Challenge (dumbbell only) https://www.rockthatfitness.com/rock-that-fitness-30-day-strength-challenge

FREE 30 Day Strength Challenge Next Level (full gym equipment needed) https://www.rockthatfitness.com/rock-that-fitness-30-day-strength-challenge-next-level

Apply for RTF 1:1 Coaching https://www.rockthatfitness.com/coaching

Head to the Rock That Fitness Instagram Pagehttps://www.instagram.com/rockthatfitness/

Music from Uppbeat (free for Creators!):

https://uppbeat.io/t/cruen/we-got-this

License code: RBWENWHGXSWXAEUE

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So I did things a little different and recorded my Instagram Live as this week’s podcast episode! Some topics include:

⭐️Introduction of me and my fitness journey

⭐️Detailing the Rockstar Body JUMPSTART Challenge

⭐️Who is JUMPSTART for?

⭐️Importance of good coaching and community for our 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:

Join the Rockstar Fit Chicks Weekly https://www.rockthatfitness.com/

Check Out Our Newest Offer for Extensive Lab Work with Marek Health ⁠https://www.rockthatfitness.com/rock-that-fitness-marek-health⁠

If You Like the Gear that I’m Rocking, Head to the Store: ⁠⁠https://rockthatfitness.itemorder.com/shop/sale/⁠⁠

FREE 30 Day Strength Challenge (dumbbell only) https://www.rockthatfitness.com/rock-that-fitness-30-day-strength-challenge

FREE 30 Day Strength Challenge Next Level (full gym equipment needed) https://www.rockthatfitness.com/rock-that-fitness-30-day-strength-challenge-next-level

Apply for RTF 1:1 Coaching https://www.rockthatfitness.com/coaching

Head to the Rock That Fitness Instagram Pagehttps://www.instagram.com/rockthatfitness/

Music from Uppbeat (free for Creators!):

https://uppbeat.io/t/cruen/we-got-this

License code: RBWENWHGXSWXAEUE

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Let’s get into today’s episode! Some topics include:

⭐️NEW NAME for our community newsletter (check it out below)

⭐️Reflecting on my biggest bike crash

⭐️Making your body crash proof

EXCITING NEWS!! I will be hosting a new JUMPSTART challenge to help you JUMPSTART your way to your ROCKSTAR BODY!! Spots will be limited! If you want to be first to know about it going live check out this link!!

https://www.rockthatfitness.com/rock-that-fitness-jumpstart

Join the Rock That Fitness Membership Priority List to be the first to know when doors open!

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 ❤️

Links:

Join the Rockstar Fit Chicks Weekly https://www.rockthatfitness.com/

Check Out Our Newest Offer for Extensive Lab Work with Marek Health ⁠https://www.rockthatfitness.com/rock-that-fitness-marek-health

If You Like the Gear that I’m Rocking, Head to the Store: ⁠⁠https://rockthatfitness.itemorder.com/shop/sale/⁠⁠

FREE 30 Day Strength Challenge (dumbbell only) https://www.rockthatfitness.com/rock-that-fitness-30-day-strength-challenge

FREE 30 Day Strength Challenge Next Level (full gym equipment needed) https://www.rockthatfitness.com/rock-that-fitness-30-day-strength-challenge-next-level

Apply for RTF 1:1 Coaching https://www.rockthatfitness.com/coaching

Head to the Rock That Fitness Instagram Pagehttps://www.instagram.com/rockthatfitness/

Music from Uppbeat (free for Creators!):

https://uppbeat.io/t/cruen/we-got-this

License code: RBWENWHGXSWXAEUE

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Let’s get into today’s episode! Some topics include:

⭐️What is Rockstar Energy?

⭐️How mental and emotional energy affects your physical energy

⭐️How your energy frequency impacts your life (high versus low)

⭐️How to know you are leaking energy

⭐️Actionable steps to protect your energy to be more productive

Join the Rock That Fitness Membership Priority List to be the first to know when doors open! 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 ❤️

Links:

Check Out Our Newest Offer for Extensive Lab Work with Marek Health ⁠https://www.rockthatfitness.com/rock-that-fitness-marek-health⁠

If You Like the Gear that I’m Rocking, Head to the Store: ⁠⁠https://rockthatfitness.itemorder.com/shop/sale/⁠⁠

FREE 30 Day Strength Challenge (dumbbell only) https://www.rockthatfitness.com/rock-that-fitness-30-day-strength-challenge

FREE 30 Day Strength Challenge Next Level (full gym equipment needed) https://www.rockthatfitness.com/rock-that-fitness-30-day-strength-challenge-next-level

Apply for RTF 1:1 Coaching https://www.rockthatfitness.com/coaching

Head to the Rock That Fitness Instagram Pagehttps://www.instagram.com/rockthatfitness/

Music from Uppbeat (free for Creators!):

https://uppbeat.io/t/cruen/we-got-this

License code: RBWENWHGXSWXAEUE

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I have another exciting guest episode today with Halsie Peek! Halsie has 10 years of experience as a bedside RN as well as a board certified Holistic Nurse Coach with a specialty in Functional Medicine. Her personal healing journey began when she was diagnosed with stage III Lymphoma. This experience catapulted her into the deep dive of how our bodies create disease, the power of epigenetics (how our lifestyle turns 'on' or 'off' our genes) and a myriad of ways to HEAL the body. I invited Halsie to talk more specifically about creatine!

Some topics include:

⭐️Importance of having a supportive community

⭐️What is creatine

⭐️How can creatine help women over 40

⭐️Creatine benefits more than just strength

⭐️Some side effects of creatine

Join the Rock That Fitness Jumpstart Priority List to be the first to know when our FREE 2 week program drops in March! 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 ❤️

Halsie’s Links:

Instagram: https://www.instagram.com/peekwellness/

Website: https://www.halsiepeek.com/

Links:

Check Out Our Newest Offer for Extensive Lab Work with Marek Health ⁠https://www.rockthatfitness.com/rock-that-fitness-marek-health⁠

If You Like the Gear that I’m Rocking, Head to the Store: ⁠⁠https://rockthatfitness.itemorder.com/shop/sale/⁠⁠

FREE 30 Day Strength Challenge (dumbbell only) https://www.rockthatfitness.com/rock-that-fitness-30-day-strength-challenge

FREE 30 Day Strength Challenge Next Level (full gym equipment needed) https://www.rockthatfitness.com/rock-that-fitness-30-day-strength-challenge-next-level

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

View Details

In today’s episode, I discussed improving sleep for women over 40 with Nick Lambe. Nick is not just a sleep advocate; he's a skilled coach and educator. With over a decade of experience in the health and fitness field, Nick has integrated his expertise into the science of sleep. His unique insights make him an authority in sleep coaching, offering practical methods to tackle sleep challenges.

Some topics include:

⭐️How your body gets you to sleep

⭐️Circadian rhythm changes as we age

⭐️How your daily life activities influences sleep

⭐️Hormonal imbalances as we age impacting our sleep

⭐️Why is it so important to get optimal sleep

⭐️Practical tips to insure you achieve optimal sleep

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 ❤️

Nick’s Links:

Website: https://www.sleepcoachcourse.com/free-resources

Don’t Sleep on Sleep Podcast: https://www.sleepcoachcourse.com/don-t-sleep-on-sleep-podcast

Links:

RTF# 38 The Power of Sleep: How to Get Optimal Sleep That Will Impact Your Whole Life! https://spotifyanchor-web.app.link/e/7CcBQR67Yxb

Check Out Our Newest Offer for Extensive Lab Work with Marek Health ⁠https://www.rockthatfitness.com/rock-that-fitness-marek-health⁠

If You Like the Gear that I’m Rocking, Head to the Store: ⁠⁠https://rockthatfitness.itemorder.com/shop/sale/⁠⁠

FREE 30 Day Strength Challenge (dumbbell only) https://www.rockthatfitness.com/rock-that-fitness-30-day-strength-challenge

FREE 30 Day Strength Challenge Next Level (full gym equipment needed) https://www.rockthatfitness.com/rock-that-fitness-30-day-strength-challenge-next-level

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

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This episode is a little different than my usual in that I was a guest on Katie Graham’s podcast, The Mom Connection Podcast! Some topics from today’s episode include:

⭐️Recap of my fitness journey

⭐️How I realized that WW wasn’t for me anymore

⭐️Learning to love our own body

⭐️Finding your happy weight

⭐️How to enjoy the process

Coach Abby is taking applications for 5 more ladies to add to Rock That Fitness 1:1 coaching program. Last chance to apply for RTF 1:1 coaching is this Friday, February 14th! Click the link to learn more.https://www.rockthatfitness.com/coaching

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:

Check Out Our Newest Offer for Extensive Lab Work with Marek Health⁠https://www.rockthatfitness.com/rock-that-fitness-marek-health⁠

If You Like the Gear that I’m Rocking, Head to the Store:⁠⁠https://rockthatfitness.itemorder.com/shop/sale/⁠⁠

FREE 30 Day Strength Challenge (dumbbell only)https://www.rockthatfitness.com/rock-that-fitness-30-day-strength-challenge

FREE 30 Day Strength Challenge Next Level (full gym equipment needed)https://www.rockthatfitness.com/rock-that-fitness-30-day-strength-challenge-next-level

Head to the Rock That Fitness Instagram Pagehttps://www.instagram.com/rockthatfitness/

Music from Uppbeat (free for Creators!):

https://uppbeat.io/t/cruen/we-got-this

License code: RBWENWHGXSWXAEUE

View Details

Let’s get into it! Some topics from today’s episode include:

⭐️Reintroducing Coach Abby

⭐️Overcoming your own limitations concerning your age

⭐️Common struggles that women over 40 are needing assistance

⭐️Misconceptions on what health and fitness over 40 looks like

⭐️Value of 1:1 coaching for progressive strength training

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:

Apply for RTF 1:1 Coaching

https://www.rockthatfitness.com/coaching

Learn more about Rock That Fitness

https://www.rockthatfitness.com/

Check Out Our Newest Offer for Extensive Lab Work with Marek Health ⁠https://www.rockthatfitness.com/rock-that-fitness-marek-health⁠

If You Like the Gear that I’m Rocking, Head to the Store: ⁠⁠https://rockthatfitness.itemorder.com/shop/sale/⁠⁠

FREE 30 Day Strength Challenge (dumbbell only) https://www.rockthatfitness.com/rock-that-fitness-30-day-strength-challenge

FREE 30 Day Strength Challenge Next Level (full gym equipment needed) https://www.rockthatfitness.com/rock-that-fitness-30-day-strength-challenge-next-level

Head to the Rock That Fitness Instagram Pagehttps://www.instagram.com/rockthatfitness/

Music from Uppbeat (free for Creators!):

https://uppbeat.io/t/cruen/we-got-this

License code: RBWENWHGXSWXAEUE

View Details

Let’s get into it! Some topics from today’s episode include:

⭐️What it means to lift heavy

⭐️Lifting heavy is based on your personal ability

⭐️Can women actually get “bulky”?

⭐️Strength training to build muscle is a long process and is in your best interest

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:

Check Out Our Newest Offer for Extensive Lab Work with Marek Health ⁠https://www.rockthatfitness.com/rock-that-fitness-marek-health

If You Like the Gear that I’m Rocking, Head to the Store: ⁠⁠https://rockthatfitness.itemorder.com/shop/sale/⁠⁠

FREE 30 Day Strength Challenge (dumbbell only) https://www.rockthatfitness.com/rock-that-fitness-30-day-strength-challenge

FREE 30 Day Strength Challenge Next Level (full gym equipment needed) https://www.rockthatfitness.com/rock-that-fitness-30-day-strength-challenge-next-level

Head to the Rock That Fitness Instagram Pagehttps://www.instagram.com/rockthatfitness/

Music from Uppbeat (free for Creators!):

https://uppbeat.io/t/cruen/we-got-this

License code: RBWENWHGXSWXAEUE

View Details

Let’s get into it! Some topics from today’s episode include:

⭐️Keeping your fitness journey simple

⭐️Slowly building health habits to create consistency

⭐️Importance of optimal sleep

⭐️Being around inspiring people

⭐️Improving self-awareness

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:

Check Out Our Newest Offer for Extensive Lab Work with Marek Health ⁠https://www.rockthatfitness.com/rock-that-fitness-marek-health⁠

If You Like the Gear that I’m Rocking, Head to the Store: ⁠⁠https://rockthatfitness.itemorder.com/shop/sale/⁠⁠

FREE 30 Day Strength Challenge (dumbbell only) https://www.rockthatfitness.com/rock-that-fitness-30-day-strength-challenge

FREE 30 Day Strength Challenge Next Level (full gym equipment needed) https://www.rockthatfitness.com/rock-that-fitness-30-day-strength-challenge-next-level

Head to the Rock That Fitness Instagram Pagehttps://www.instagram.com/rockthatfitness/

Music from Uppbeat (free for Creators!):

https://uppbeat.io/t/cruen/we-got-this

License code: RBWENWHGXSWXAEUE

View Details

Let’s get into it! Some topics from today’s episode include:

⭐️Cardio versus strength training

⭐️Importance for women over 40 focusing on strength training over cardio

⭐️Shaping your body with strength training

⭐️How consistent strength training maintains your metabolism

Open registration for Rock that Fitness Membership starts today Monday, January 13th! Click the link to join→ 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:

Check Out Our Newest Offer for Extensive Lab Work with Marek Health ⁠https://www.rockthatfitness.com/rock-that-fitness-marek-health

If You Like the Gear that I’m Rocking, Head to the Store: ⁠⁠https://rockthatfitness.itemorder.com/shop/sale/⁠⁠

FREE 30 Day Strength Challenge (dumbbell only) https://www.rockthatfitness.com/rock-that-fitness-30-day-strength-challenge

FREE 30 Day Strength Challenge Next Level (full gym equipment needed) https://www.rockthatfitness.com/rock-that-fitness-30-day-strength-challenge-next-level

Head to the Rock That Fitness Instagram Pagehttps://www.instagram.com/rockthatfitness/

Music from Uppbeat (free for Creators!):

https://uppbeat.io/t/cruen/we-got-this

License code: RBWENWHGXSWXAEUE

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Many of you have been asking about my Hormone Replacement journey & how I am receiving treatment online. Today, I spoke with Ashlyn Caroll who is my personal health coach from Marek Health.

Some topics include:

⭐️Ashlyn’s background and how it affects her health coaching

⭐️How I found Marek Health

⭐️Why I chose to use Marek Health for hormone replacement therapy to optimize my health

⭐️Marek Health’s approach to assessing lab values and giving personalized treatment options

⭐️How Marek Health can help women over 40 lose fat and improve fitness

Ready to Rock your fitness like never before to achieve results like never before? Rock that Fitness Membership is currently OPEN for registration!!! Deadline to get I here is Jan. 18th! New 6 week strength programming starts Jan. 20th ! Click the link to learn more→ 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:

RTF# 125 Have You Gotten Your Sex Hormone Labs Done?: Rock That

Fitness Partners with Marek Health https://spotifycreators-web.app.link/e/qoT2w8hFcPb

Check Out Our Newest Offer for Extensive Lab Work with Marek Health ⁠https://www.rockthatfitness.com/rock-that-fitness-marek-health

If You Like the Gear that I’m Rocking, Head to the Store: ⁠⁠https://rockthatfitness.itemorder.com/shop/sale/⁠⁠

FREE 30 Day Strength Challenge (dumbbell only) https://www.rockthatfitness.com/rock-that-fitness-30-day-strength-challenge

FREE 30 Day Strength Challenge Next Level (full gym equipment needed) https://www.rockthatfitness.com/rock-that-fitness-30-day-strength-challenge-next-level

Head to the Rock That Fitness Instagram Pagehttps://www.instagram.com/rockthatfitness/

Music from Uppbeat (free for Creators!):

https://uppbeat.io/t/cruen/we-got-this

License code: RBWENWHGXSWXAEUE

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Let’s dive in! Some topics from today’s episode include:

⭐️Reflecting on your 2024 wins and the challenges that were overcome

⭐️Reframing your approach to the new year

⭐️Reimagining 2025 as though it already happened

⭐️Actionable steps to reflect, reframe, and reimagine your rockstar life!

Click the link to join Rock That Fitness’ waitlist for updates on when membership for Rock That Fitness opens in January 2025!--> ⁠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 ❤️

Links:

Check Out Our Newest Offer for Extensive Lab Work with Marek Health ⁠https://www.rockthatfitness.com/rock-that-fitness-marek-health

If You Like the Gear that I’m Rocking, Head to the Store: ⁠⁠https://rockthatfitness.itemorder.com/shop/sale/⁠⁠

FREE 30 Day Strength Challenge (dumbbell only) https://www.rockthatfitness.com/rock-that-fitness-30-day-strength-challenge

FREE 30 Day Strength Challenge Next Level (full gym equipment needed) https://www.rockthatfitness.com/rock-that-fitness-30-day-strength-challenge-next-level

Head to the Rock That Fitness Instagram Pagehttps://www.instagram.com/rockthatfitness/

Music from Uppbeat (free for Creators!):

https://uppbeat.io/t/cruen/we-got-this

License code: RBWENWHGXSWXAEUE

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Merry Christmas! I hope you are having a wonderful holiday season. Today I want to discuss the best Christmas gift you can give yourself… your fitness!

Some topics include:

⭐️Why prioritizing yourself is the greatest act of self-love

⭐️What Rock That Fitness (RTF) membership offers: personalized coaching, workouts, community support, and accountability

⭐️How RTF can help you create sustainable habits for a healthier and stronger YOU

⭐️The long-lasting benefits of investing in your health, not just for today but for the years to come

Click the link to join Rock That Fitness’ Priority List for updates on when membership for Rock That Fitness opens in January 2025!

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 ❤️

Links:

If You Like the Gear that I’m Rocking, Head to the Store: ⁠⁠https://rockthatfitness.itemorder.com/shop/sale/⁠⁠

Check Out Our Newest Offer for Extensive Lab Work with Marek Health ⁠https://www.rockthatfitness.com/rock-that-fitness-marek-health⁠

FREE 30 Day Strength Challenge (dumbbell only) https://www.rockthatfitness.com/rock-that-fitness-30-day-strength-challenge

FREE 30 Day Strength Challenge Next Level (full gym equipment needed) https://www.rockthatfitness.com/rock-that-fitness-30-day-strength-challenge-next-level

Head to the Rock That Fitness Instagram Pagehttps://www.instagram.com/rockthatfitness/

Music from Uppbeat (free for Creators!):

https://uppbeat.io/t/cruen/we-got-this

License code: RBWENWHGXSWXAEUE

View Details

Let’s get into it! Some of today’s topics include:

⭐️Updates from my personal life

⭐️Envisioning a fit and healthy 2025

⭐️How to journal to create a strategic plan to achieve your goals

⭐️Actionable steps to shift your mindset to set yourself up

Click the link to join Rock That Fitness’ waitlist for updates on when membership for Rock That Fitness opens in January 2025!--> 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 ❤️

Books recommended for mindset shifts in 2025

⭐️The One Thing by Gary Keller

⭐️Atomic Habits by James Clear

Links:

If You Like the Gear that I’m Rocking, Head to the Store: ⁠⁠https://rockthatfitness.itemorder.com/shop/sale/⁠⁠

FREE 30 Day Strength Challenge (dumbbell only) https://www.rockthatfitness.com/rock-that-fitness-30-day-strength-challenge

FREE 30 Day Strength Challenge Next Level (full gym equipment needed) https://www.rockthatfitness.com/rock-that-fitness-30-day-strength-challenge-next-level

Check Out Our Newest Offer for Extensive Lab Work with Marek Health ⁠https://www.rockthatfitness.com/rock-that-fitness-marek-health

Head to the Rock That Fitness Instagram Pagehttps://www.instagram.com/rockthatfitness/

Music from Uppbeat (free for Creators!):

https://uppbeat.io/t/cruen/we-got-this

License code: RBWENWHGXSWXAEUE

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Today’s episode features Shawn & Janet Needham, pharmacists, podcasters, and fitness enthusiasts from Moses Lake, Washington. There a heck of a lot of talk & confusion about GLP-1 and weight loss!

Thank you, Shawn & Janet for your time to shed the light on this topic!

Some topics include:

⭐️Frustration of yo-yo dieting

⭐️Pros and cons for weight loss medications

⭐️The benefits of getting the whole house involved in your health and fitness journey

⭐️Importance of strength training especially in perimenopause

Click the link to join the waitlist for Round 8 of our Kickstart Challenge! GET STRONG, LOSE FAT, LOSE INCHES, BUILD MUSCLE, AGE STRONG and never need another program AGAIN! ⁠https://www.rockthatfitness.com/kickstart-challenge⁠

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 ❤️

Shawn and Janet Links:

Moses Lake Professional Pharmacy https://www.mlrx.com/

Health Solutions Instagram https://www.instagram.com/health_solutions_shawn_needham/

YouTube https://www.youtube.com/@MosesLakeProfessionalPharmacy

Health Solutions with Shawn and Janet Needham Podcast https://open.spotify.com/show/2hcL38IQWGXMIAb4dSpGxT

Links:

Join Rock That Fitness’ Email List for Updates and tips on Nutrition, Fitness & Mindset!https://www.rockthatfitness.com

Check Out Our Newest Offer for Extensive Lab Work with Marek Health ⁠https://www.rockthatfitness.com/rock-that-fitness-marek-health⁠

If You Like the Gear that I’m Rocking, Head to the Store: ⁠⁠https://rockthatfitness.itemorder.com/shop/sale/⁠⁠

FREE 30 Day Strength Challenge (dumbbell only) https://www.rockthatfitness.com/rock-that-fitness-30-day-strength-challenge

FREE 30 Day Strength Challenge Next Level (full gym equipment needed) https://www.rockthatfitness.com/rock-that-fitness-30-day-strength-challenge-next-level

Head to the Rock That Fitness Instagram Pagehttps://www.instagram.com/rockthatfitness/

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The holiday season is here, and with it comes all the celebrations—and let’s be honest, plenty of opportunities to indulge in alcohol. But for women over 40, drinking can feel like a balancing act. How much is too much? What’s the best way to enjoy a drink without derailing your health goals? And how does alcohol really affect your body as you age, especially during menopause?

In this episode, I sit down with my friend and expert Nurse Coach, Olga Geissler, to tackle all these questions and more. We share practical tips for navigating holiday drinking, understanding how alcohol impacts your body, and finding a mindful way to enjoy the season without guilt or guesswork. Whether you’re looking to moderate your intake or just want to feel empowered in your choices, this conversation is packed with insights you don’t want to miss!

🎧Tune in and get ready to rock the holidays with confidence!

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:

Olga Geissler Instagram https://www.instagram.com/olgageissler/

Peak Wellness Revolution Website https://www.peakwellnessrevolution.com/

Links:

Join Rock That Fitness’ Email List for Updates and tips on Nutrition, Fitness & Mindset!https://www.rockthatfitness.com

Check Out Our Newest Offer for Extensive Lab Work with Marek Health ⁠https://www.rockthatfitness.com/rock-that-fitness-marek-health

If You Like the Gear that I’m Rocking, Head to the Store: ⁠⁠https://rockthatfitness.itemorder.com/shop/sale/⁠⁠

FREE 30 Day Strength Challenge (dumbbell only) https://www.rockthatfitness.com/rock-that-fitness-30-day-strength-challenge

FREE 30 Day Strength Challenge Next Level (full gym equipment needed) https://www.rockthatfitness.com/rock-that-fitness-30-day-strength-challenge-next-level

Head to the Rock That Fitness Instagram Pagehttps://www.instagram.com/rockthatfitness/

Music from Uppbeat (free for Creators!):

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I am so excited to bring back our Rockstar Spotlight of the Month! Help me welcome Susan Ott, wife, insurance extraordinaire, horse lover, and Nashville girl!

Some topics we talk about are:

⭐️Susan’s history with fitness, weight, and nutrition

⭐️How Susan found RTF

⭐️Susan’s recomposition journey and her appreciation of knowing her data

⭐️Susan’s experience with one on one coaching with Coach Abby

Are you Ready to Crush your Cravings, Understanding Meal Planning, or want to learn what REALLY works for Fat Loss? Then I have a Birthday Special for you!https://www.rockthatfitness.com/birthday-special

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 Rock That Fitness’ Email List for Updates and tips on Nutrition, Fitness & Mindset!https://www.rockthatfitness.com

Check Out Our Newest Offer for Extensive Lab Work with Marek Health ⁠https://www.rockthatfitness.com/rock-that-fitness-marek-health⁠

If You Like the Gear that I’m Rocking, Head to the Store: ⁠⁠https://rockthatfitness.itemorder.com/shop/sale/⁠⁠

FREE 30 Day Strength Challenge (dumbbell only) https://www.rockthatfitness.com/rock-that-fitness-30-day-strength-challenge

FREE 30 Day Strength Challenge Next Level (full gym equipment needed) https://www.rockthatfitness.com/rock-that-fitness-30-day-strength-challenge-next-level

Head to the Rock That Fitness Instagram Pagehttps://www.instagram.com/rockthatfitness/

Music from Uppbeat (free for Creators!):

https://uppbeat.io/t/cruen/we-got-this

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Let’s get right into it! Some of the topics of today’s episode include:

⭐️My own history and experience with tracking calories for my fit lifestyle

⭐️Why tracking your food is a game-changer

⭐️How nutritional needs change as we age and experience menopause

⭐️How tracking helps you make choices that align with your goals

⭐️How tracking gives you the freedom to enjoy treats without guilt

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 Rock That Fitness’ Email List for Updates and tips on Nutrition, Fitness & Mindset!https://www.rockthatfitness.com

Check Out Our Newest Offer for Extensive Lab Work with Marek Health ⁠https://www.rockthatfitness.com/rock-that-fitness-marek-health⁠

If You Like the Gear that I’m Rocking, Head to the Store: ⁠⁠https://rockthatfitness.itemorder.com/shop/sale/⁠⁠

FREE 30 Day Strength Challenge (dumbbell only) https://www.rockthatfitness.com/rock-that-fitness-30-day-strength-challenge

FREE 30 Day Strength Challenge Next Level (full gym equipment needed) https://www.rockthatfitness.com/rock-that-fitness-30-day-strength-challenge-next-level

Head to the Rock That Fitness Instagram Pagehttps://www.instagram.com/rockthatfitness/

Music from Uppbeat (free for Creators!):

https://uppbeat.io/t/cruen/we-got-this

License code: RBWENWHGXSWXAEUE

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I'm thrilled to bring you the final episode of an exciting four-part series with my dear friend, Brett Scranton. Brett is a certified personal trainer through the National Academy of Sports Medicine (NASM), and together we've created this series to dive deep into the "Four Horsemen of Chronic Disease." In this episode, Brett and I focus on preventing metabolic disease and diabetes.

Some topics include:

Defining metabolic dysfunction
Prevalence of metabolic disease
Understanding why this information is important
Actionable steps to prevent or reverse metabolic dysfunction

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 Brett:

YouTube: https://www.youtube.com/channel/UC5DxErWcEvHIBLWIyCgRVTQ/videos

Links:

RTF# 119 The Four Horsemen of Chronic Disease: Tackling Cardiovascular Disease with Brett Scranton (Part 1 of 4) ⁠https://spotifyanchor-web.app.link/e/zwVAuv4e7Mb⁠

RTF# 124 The Four Horsemen of Chronic Disease: Understanding Cancer with Brett Scranton (Part 2 of 4) ⁠https://spotifyanchor-web.app.link/e/z4q6bee2jNb⁠

RTF# 129 The Four Horsemen of Chronic Disease: Protecting Your Brain with Brett Scranton (Part 3 of 4) ⁠https://spotifyanchor-web.app.link/e/U1YsFr5dqOb⁠

Check Out Our Newest Offer for Extensive Lab Work with Marek Health ⁠https://www.rockthatfitness.com/rock-that-fitness-marek-health⁠

Rock That Fitness Store ⁠⁠https://rockthatfitness.itemorder.com/shop/sale/⁠⁠

FREE 30 Day Strength Challenge (dumbbell only) https://www.rockthatfitness.com/rock-that-fitness-30-day-strength-challenge

FREE 30 Day Strength Challenge Next Level (full gym equipment needed) https://www.rockthatfitness.com/rock-that-fitness-30-day-strength-challenge-next-level

Head to the Rock That Fitness Instagram Pagehttps://www.instagram.com/rockthatfitness/

Join Rock That Fitness’ Email List for Updates and tips on Nutrition, Fitness & Mindset!https://www.rockthatfitness.com

Music from Uppbeat (free for Creators!):

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Today’s episode topics include:

⭐️Actionable steps to promote fat loss during the holidays

⭐️Positive mindset shifts

⭐️Maintaining focus on yourself and your goals

Click the link to join the waitlist for Round 8 of our Kickstart Challenge! GET STRONG, LOSE FAT, LOSE INCHES, BUILD MUSCLE, AGE STRONG and never need another program AGAIN! https://www.rockthatfitness.com/kickstart-challenge

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:

Rock That Fitness Store: ⁠https://rockthatfitness.itemorder.com/shop/sale/⁠Check Out Our Newest Offer for Extensive Lab Work with Marek Health ⁠https://www.rockthatfitness.com/rock-that-fitness-marek-health

FREE 30 Day Strength Challenge (dumbbell only) https://www.rockthatfitness.com/rock-that-fitness-30-day-strength-challenge

FREE 30 Day Strength Challenge Next Level (full gym equipment needed) https://www.rockthatfitness.com/rock-that-fitness-30-day-strength-challenge-next-level

Head to the Rock That Fitness Instagram Pagehttps://www.instagram.com/rockthatfitness/

Music from Uppbeat (free for Creators!):

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Welcome, Rockstars! I'm thrilled to bring you the third episode of an exciting four-part series with my dear friend, Brett Scranton. Brett is a certified personal trainer through the National Academy of Sports Medicine (NASM), and together we've created this series to dive deep into the "Four Horsemen of Chronic Disease."

In this episode, Brett and I focus on one of the most concerning health issues of our time — dementia and Alzheimer’s Disease. We'll be covering key topics, including:

Defining dementia and Alzheimer’s Disease
Statistics and the growing impact
Risk factors that can increase your chances of developing dementia or Alzheimer’s
Early warning signs and the progression of these diseases
Strategies to lower your risk factors, including lifestyle changes and nutritional tips

Tune in and equip yourself with the knowledge to improve your health and reduce the risk of chronic diseases. Stay empowered and keep rocking your 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 for Brett:

YouTube: https://www.youtube.com/channel/UC5DxErWcEvHIBLWIyCgRVTQ/videos

Ask your medical provider for Apolipoprotein E Genotyping ⁠⁠https://www.mayocliniclabs.com/test-catalog/overview/35358⁠⁠

Links:

RTF# 119 The Four Horsemen of Chronic Disease: Tackling Cardiovascular Disease with Brett Scranton (Part 1 of 4) ⁠https://spotifyanchor-web.app.link/e/zwVAuv4e7Mb⁠

RTF# 124 The Four Horsemen of Chronic Disease: Understanding Cancer with Brett Scranton (Part 2 of 4) ⁠https://spotifyanchor-web.app.link/e/z4q6bee2jNb⁠

Check Out Our Newest Offer for Extensive Lab Work with Marek Health ⁠https://www.rockthatfitness.com/rock-that-fitness-marek-health⁠

FREE 30 Day Strength Challenge (dumbbell only) https://www.rockthatfitness.com/rock-that-fitness-30-day-strength-challenge

FREE 30 Day Strength Challenge Next Level (full gym equipment needed) https://www.rockthatfitness.com/rock-that-fitness-30-day-strength-challenge-next-level

Head to the Rock That Fitness Instagram Pagehttps://www.instagram.com/rockthatfitness/

Join Rock That Fitness’ Email List for Updates and tips on Nutrition, Fitness & Mindset!https://www.rockthatfitness.com

Music from Uppbeat (free for Creators!):

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Welcome back, Rockstars! In today’s episode, the A-Team discusses a hot topic that many of you have been curious about — training for an endurance event while strength training or trying to lose body fat while in a caloric deficit.

Coach Abby and I break down how these two goals can often seem contradictory and discuss the challenges you may face when trying to balance both. Training for endurance requires a lot of energy and stamina, while being in a caloric deficit can make it harder to sustain that same energy, especially when you're also aiming to build or maintain muscle through strength training.

Whether you’re prepping for a race or simply trying to shed some body fat while improving your fitness, this episode is packed with valuable advice and tips. Tune in to learn how to optimize your training for the best possible results!

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:

Check Out Our Newest Offer for Extensive Lab Work with Marek Health ⁠https://www.rockthatfitness.com/rock-that-fitness-marek-health⁠

FREE 30 Day Strength Challenge (dumbbell only) https://www.rockthatfitness.com/rock-that-fitness-30-day-strength-challenge

FREE 30 Day Strength Challenge Next Level (full gym equipment needed) https://www.rockthatfitness.com/rock-that-fitness-30-day-strength-challenge-next-level

Head to the Rock That Fitness Instagram Pagehttps://www.instagram.com/rockthatfitness/

Join Rock That Fitness’ Email List for Updates and tips on Nutrition, Fitness & Mindset!https://www.rockthatfitness.com

Music from Uppbeat (free for Creators!):

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Hey Rockstars! Today, I’m diving into a topic I’m incredibly passionate about – weight loss and fat loss for women over 40. Speaking from both personal experience and from the heart, this episode is dedicated to addressing the biggest mistakes women often make when trying to shed fat, and most importantly, how to fix them.

I know firsthand how emotionally draining it can be when you're working so hard but not seeing the results you want. It’s not just about the physical aspect – the emotional toll of these mistakes can weigh heavy on us.

In this episode, I’ll walk you through the long-term, sustainable approaches that can truly help you overcome these mistakes, reshape your mindset, and achieve lasting fat loss. It's time to stop repeating the same patterns and embrace a smarter, more effective path forward!

Whether you're just starting your health journey or you’ve been at it for a while, this episode will give you the tools and insights you need to break through the barriers and finally see results. Tune in today, and let’s crush those goals together!

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:

Check Out Our Newest Offer for Extensive Lab Work with Marek Health ⁠https://www.rockthatfitness.com/rock-that-fitness-marek-health⁠

FREE 30 Day Strength Challenge (dumbbell only) https://www.rockthatfitness.com/rock-that-fitness-30-day-strength-challenge

FREE 30 Day Strength Challenge Next Level (full gym equipment needed) https://www.rockthatfitness.com/rock-that-fitness-30-day-strength-challenge-next-level

Head to the Rock That Fitness Instagram Pagehttps://www.instagram.com/rockthatfitness/

Join Rock That Fitness’ Email List for Updates and tips on Nutrition, Fitness & Mindset!https://www.rockthatfitness.com

Music from Uppbeat (free for Creators!):

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Welcome, Rockstars! In today's episode, I am debunking a topic that’s often misunderstood—metabolism.

Some topics include:

⭐️What is and isn’t metabolism

⭐️How aging and hormones affect metabolism

⭐️How metabolism affects calories needed

⭐️Protein intake for muscle and metabolism maintenance

⭐️NEAT (non-exercise activity thermogenesis)

This episode is packed with practical tips to help you support your metabolism, regardless of age or lifestyle! If you’re looking to understand how metabolism truly affects your fat loss journey, this episode is a must-listen. Let’s get to it, Rockstars!

Also, you don't want to miss out on our newest program Rock That Fitness Jumpstart! This a FREE 2-WEEK strength training program for women over 40 & designed to get stronger and build muscle! Program starts October 14th!

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:

Check Out Our Newest Offer for Extensive Lab Work with Marek Health ⁠https://www.rockthatfitness.com/rock-that-fitness-marek-health⁠

FREE 30 Day Strength Challenge (dumbbell only) https://www.rockthatfitness.com/rock-that-fitness-30-day-strength-challenge

FREE 30 Day Strength Challenge Next Level (full gym equipment needed) https://www.rockthatfitness.com/rock-that-fitness-30-day-strength-challenge-next-level

Head to the Rock That Fitness Instagram Pagehttps://www.instagram.com/rockthatfitness/

Join Rock That Fitness’ Email List for Updates and tips on Nutrition, Fitness & Mindset!https://www.rockthatfitness.com

Music from Uppbeat (free for Creators!):

https://uppbeat.io/t/cruen/we-got-this

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Hey Rockstars! I’m beyond excited to share some incredible news in today’s episode. Rock That Fitness is officially partnering with Marek Health, and we’re taking our health and fitness journey to the next level! Marek Health is a leader in personalized healthcare, specializing in advanced lab testing, hormone optimization, and performance enhancement.

In this episode, I get into what this partnership means for you, the Rock That Fitness community. I explore how Marek Health helps individuals achieve their best selves through cutting-edge health analysis and tailored healthcare solutions, so you can finally take control of your health from the inside out.

This episode will give you all the details about how you can leverage this exciting new partnership to take your health, fitness, and well-being to a whole new level. Tune in and learn how Rock That Fitness and Marek Health can help you unlock your full potential!

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:

Check Out Our Newest Offer for Extensive Lab Work with Marek Health ⁠https://www.rockthatfitness.com/rock-that-fitness-marek-health

FREE 30 Day Strength Challenge (dumbbell only) https://www.rockthatfitness.com/rock-that-fitness-30-day-strength-challenge

FREE 30 Day Strength Challenge Next Level (full gym equipment needed) https://www.rockthatfitness.com/rock-that-fitness-30-day-strength-challenge-next-level

Head to the Rock That Fitness Instagram Pagehttps://www.instagram.com/rockthatfitness/

Join Rock That Fitness’ Email List for Updates and tips on Nutrition, Fitness & Mindset!https://www.rockthatfitness.com

Music from Uppbeat (free for Creators!):

https://uppbeat.io/t/cruen/we-got-this

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Welcome, Rockstars! I'm thrilled to bring you the second episode of an exciting four-part series with my dear friend, Brett Scranton. Brett is a certified personal trainer through the National Academy of Sports Medicine (NASM), and together we've created this series to dive deep into the "Four Horsemen of Chronic Disease."

This conversation is packed with essential information and practical tips that will help you understand cancer on a deeper level.

In this episode, Brett and I cover:

⭐️The top 5 most common cancers

⭐️How cancer stages are determined

⭐️The influence of genetics and family history

⭐️Practical lifestyle changes for cancer prevention

Whether you're looking to protect yourself from cancer or support loved ones in their health journey, this episode is a must-listen. Stay tuned for Part 3, where we'll continue this important conversation!

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 Brett:

YouTube: https://www.youtube.com/channel/UC5DxErWcEvHIBLWIyCgRVTQ/videos

Links:

RTF# 119 The Four Horsemen of Chronic Disease: Tackling Cardiovascular Disease with Brett Scranton (Part 1 of 4) https://spotifyanchor-web.app.link/e/zwVAuv4e7MbFREE 30 Day Strength Challenge (dumbbell only) https://www.rockthatfitness.com/rock-that-fitness-30-day-strength-challengeFREE 30 Day Strength Challenge Next Level (full gym equipment needed) https://www.rockthatfitness.com/rock-that-fitness-30-day-strength-challenge-next-levelHead to the Rock That Fitness Instagram Page https://www.instagram.com/rockthatfitness/ Sign up for RTF 1:1 Coaching https://www.rockthatfitness.com/coachingJoin Rock That Fitness’ Email List for Updates and tips on Nutrition, Fitness & Mindset! https://www.rockthatfitness.com

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Hey, Rockstars! In today’s episode, I’m back with some updates from my life and highlights from my most recent masterclass, Unlocking the 3 Secrets to Sustainable Fat Loss for Women Over 40. If you missed it, don’t worry—this episode is packed with the key takeaways and strategies I shared during the class, tailored specifically for women over 40 looking to break through fat loss plateaus and sustain results long-term.

A few key takeaways from this episode include:

⭐️Understanding that sustainable fat loss for women over 40 is possible with the right focus on strength training, hormonal health, and balanced nutrition.

⭐️Your body changes as you age, but that doesn’t mean you can’t achieve your goals—it’s all about adapting your approach.

⭐️The importance of a mindset shift: Consistency and sustainability over quick fixes will always win in the long run.

Whether you’re just starting your fat loss journey or you’re struggling to see results, this episode will empower you with the knowledge and tools to create lasting changes that fit your life. Let’s continue to thrive together, Rockstars!

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:

FREE 30 Day Strength Challenge (dumbbell only) https://www.rockthatfitness.com/rock-that-fitness-30-day-strength-challenge

FREE 30 Day Strength Challenge Next Level (full gym equipment needed) https://www.rockthatfitness.com/rock-that-fitness-30-day-strength-challenge-next-level

Check Out Our Newest Offer for Extensive Lab Work with Marek Health ⁠https://www.rockthatfitness.com/rock-that-fitness-marek-health⁠

Head to the Rock That Fitness Instagram Pagehttps://www.instagram.com/rockthatfitness/

Join Rock That Fitness’ Email List for Updates and tips on Nutrition, Fitness & Mindset!https://www.rockthatfitness.com

Music from Uppbeat (free for Creators!):

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Hey, Rockstars! In today’s episode, we’re taking it back to the basics and breaking down the science behind calories, energy, and energy expenditure. It’s easy to get caught up in complicated diets or fitness trends, so today we’re simplifying things by focusing on the core principles of energy balance and what truly impacts your calorie expenditure.

Some topics include:

What are calories and why are they the building blocks of energy for our bodies?
Understanding the science behind calories is critical for sustainable fat loss, muscle gain, or maintenance.
What is total daily energy expenditure (TDEE) and how does it determine the number of calories your body burns each day?
Key factors that affect your TDEE

This episode is a great reminder that sometimes the best way to progress is to go back to the basics. Whether you’re trying to lose fat, build muscle, or maintain your current weight, having a solid understanding of calories and energy expenditure is key to long-term success.

Sign up today for our newest webinar, Fat Loss Over 40: Unlocking the 3 Secrets to Sustainable Success happening September 10th! https://www.rockthatfitness.com/fat-loss-over-40-webinar

Also, the next round to register for the RTF Kickstart Challenge is this week! Head to this link to learn more https://www.rockthatfitness.com/rockthatfitnesskickstartchallenge

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:

FREE 30 Day Strength Challenge (dumbbell only) https://www.rockthatfitness.com/rock-that-fitness-30-day-strength-challenge

FREE 30 Day Strength Challenge Next Level (full gym equipment needed) https://www.rockthatfitness.com/rock-that-fitness-30-day-strength-challenge-next-level

Check Out Our Newest Offer for Extensive Lab Work with Marek Health ⁠https://www.rockthatfitness.com/rock-that-fitness-marek-health⁠

Head to the Rock That Fitness Instagram Pagehttps://www.instagram.com/rockthatfitness/

Join Rock That Fitness’ Email List for Updates and tips on Nutrition, Fitness & Mindset!https://www.rockthatfitness.com

Music from Uppbeat (free for Creators!):

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Hey Rockstars! Welcome to another empowering episode designed to push you beyond your personal perceived limitations and inspire you to reach new heights in your fitness journey. I share my latest experiences with doing a triathlon and explore how stepping out of your comfort zone can help you achieve your ultimate fitness and physique goals.

Other topics in this episode include:

Understanding what holds you back: Identifying mental and physical barriers.
The importance of challenging your limits to unlock your full potential.
Lessons learned from competing in a demanding endurance event.
Why doing things that scare you can lead to significant personal growth.
Finding the balance between fear and excitement to stay motivated.

Join me in this inspiring episode as I explore the power of pushing beyond your limits, celebrate the triumphs of my latest triathlon, and equip you with the motivation to take on challenges that excite and scare you. Let’s embark on this journey together and achieve the physique and confidence you’ve always dreamed of!

Sign up today for our newest webinar, Fat Loss Over 40: Unlocking the 3 Secrets to Sustainable Success https://www.rockthatfitness.com/fat-loss-over-40-webinar

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:

FREE 30 Day Strength Challenge (dumbbell only) https://www.rockthatfitness.com/rock-that-fitness-30-day-strength-challenge

FREE 30 Day Strength Challenge Next Level (full gym equipment needed) https://www.rockthatfitness.com/rock-that-fitness-30-day-strength-challenge-next-level

Check Out Our Newest Offer for Extensive Lab Work with Marek Health ⁠https://www.rockthatfitness.com/rock-that-fitness-marek-health⁠

Head to the Rock That Fitness Instagram Pagehttps://www.instagram.com/rockthatfitness/

Join Rock That Fitness’ Email List for Updates and tips on Nutrition, Fitness & Mindset!https://www.rockthatfitness.com

Music from Uppbeat (free for Creators!):

https://uppbeat.io/t/cruen/we-got-this

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Welcome back, Rockstars! In today’s episode, I’m tackling a topic that can drive anyone crazy… the bathroom scale! Like many of you, I have specific memories of people in my life making the bathroom scale seem very important. I’m here to tell you that it is time to break free from the misleading nature of that device and explore better ways to track your fat loss and overall health progress!

A few topics that I discuss more in depth include:

Understanding that the bathroom scale is just one tool (and not always the best one) for tracking fat loss.
Practical methods for tracking progress that go beyond the scale, focusing on long-term health and body composition.
Encouragement to embrace the journey, trust the process, and not let a number define your self-worth or progress.

Join me as I debunk the myths surrounding the bathroom scale and equip you with smarter, more effective tools to track your fat loss and overall health. It’s time to shift your focus from what the scale says to what really matters—how you feel, how you perform, and the healthy habits you’re building every day!

Sign up today for our newest webinar, Fat Loss Over 40: Unlocking the 3 Secrets to Sustainable Success https://www.rockthatfitness.com/fat-loss-over-40-webinar

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:

FREE 30 Day Strength Challenge (dumbbell only) https://www.rockthatfitness.com/rock-that-fitness-30-day-strength-challenge

FREE 30 Day Strength Challenge Next Level (full gym equipment needed) https://www.rockthatfitness.com/rock-that-fitness-30-day-strength-challenge-next-level

Check Out Our Newest Offer for Extensive Lab Work with Marek Health ⁠https://www.rockthatfitness.com/rock-that-fitness-marek-health⁠

Head to the Rock That Fitness Instagram Pagehttps://www.instagram.com/rockthatfitness/

Join Rock That Fitness’ Email List for Updates and tips on Nutrition, Fitness & Mindset!https://www.rockthatfitness.com

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Welcome, Rockstars! I'm thrilled to bring you the first episode of an exciting four-part series with my dear friend, Brett Scranton. Brett is a certified personal trainer through the National Academy of Sports Medicine (NASM), and together we've created this series to dive deep into the "Four Horsemen of Chronic Disease."

In this first episode, Brett and I focus on Cardiovascular Disease; the leading cause of death worldwide. We break down what cardiovascular disease is, how it develops, and most importantly, what you can do to prevent it. This episode is packed with actionable insights that can help you protect your heart and improve your overall health.

Join me for this informative and empowering episode as Brett and I kick off our deep dive into the Four Horsemen of Chronic Disease. Whether you're looking to protect yourself from cardiovascular disease or support loved ones in their health journey, this episode is a must-listen. Stay tuned for Part 2, where we'll continue this important conversation!

Sign up today for our newest webinar, Fat Loss Over 40: Unlocking the 3 Secrets to Sustainable Success https://www.rockthatfitness.com/fat-loss-over-40-webinar

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 ❤️

Link for Brett:

YouTube: ⁠https://www.youtube.com/channel/UC5DxErWcEvHIBLWIyCgRVTQ/videos⁠

Links:

FREE 30 Day Strength Challenge (dumbbell only) https://www.rockthatfitness.com/rock-that-fitness-30-day-strength-challenge

FREE 30 Day Strength Challenge Next Level (full gym equipment needed) https://www.rockthatfitness.com/rock-that-fitness-30-day-strength-challenge-next-level

Head to the Rock That Fitness Instagram Pagehttps://www.instagram.com/rockthatfitness/

Join Rock That Fitness’ Email List for Updates and tips on Nutrition, Fitness & Mindset!https://www.rockthatfitness.com

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Hey Rockstars! The A-Team is back with another episode to help you make the most out of your gym experience. Today, Coach Abby and I dive into an important yet often overlooked topic: gym etiquette. Whether you're a seasoned gym-goer or just starting out, understanding and following proper gym etiquette is essential for creating a positive environment for everyone.

Coach Abby and I also share updates from our personal lives and talk about the lessons we’ve learned from the first week of the new round of Rock That Fitness 6 Week Challenge.

Sign up today for our newest webinar coming September 10th at 5 PM Central called Fat Loss Over 40: Unlocking the 3 Secrets to Sustainable Success https://www.rockthatfitness.com/fat-loss-over-40-webinar

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:

FREE 30 Day Strength Challenge (dumbbell only) https://www.rockthatfitness.com/rock-that-fitness-30-day-strength-challenge

FREE 30 Day Strength Challenge Next Level (full gym equipment needed) https://www.rockthatfitness.com/rock-that-fitness-30-day-strength-challenge-next-level

Head to the Rock That Fitness Instagram Pagehttps://www.instagram.com/rockthatfitness/

Join Rock That Fitness’ Email List for Updates and tips on Nutrition, Fitness & Mindset!https://www.rockthatfitness.com

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Rockstars, help me welcome back our guest today, Olga Geissler! As a reminder, 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.

In today's episode, Olga and I tackle a crucial and often overlooked topic: the intersection of alcohol and perimenopause. We talk about personal experiences, explore the science behind how alcohol affects our bodies during this stage of life, and discuss ways to navigate these changes for better health and well-being.

Join Olga and me as we navigate this important conversation and empower ourselves with the knowledge and tools to make healthier choices during perimenopause.

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# 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

The Naked Mind by Annie Grace https://thisnakedmind.com/

The Naked Mind Facebook Group https://www.facebook.com/groups/TNMgroup

FREE 30 Day Strength Challenge (dumbbell only) https://www.rockthatfitness.com/rock-that-fitness-30-day-strength-challenge

FREE 30 Day Strength Challenge Next Level (full gym equipment needed) https://www.rockthatfitness.com/rock-that-fitness-30-day-strength-challenge-next-level

Head to the Rock That Fitness Instagram Pagehttps://www.instagram.com/rockthatfitness/

Join Rock That Fitness’ Email List for Updates and tips on Nutrition, Fitness & Mindset!https://www.rockthatfitness.com

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Hey Rockstars! In today's episode, I am diving deep into the common reasons why many of us aren't seeing the fat loss results we desire. I'll explore the key factors that might be holding you back and how to shift your perspective to create a sustainable health and fitness journey that focuses on longevity.

Some topics covered are:

Understanding energy balance and making sure you are in a calorie deficit
Misconceptions about nutrition and exercise that can derail your progress
Understanding the importance of patience and consistency
How to set realistic expectations and measure your progress accurately
Why longevity should be your primary focus rather than quick fixes

Join me for this educational episode as I address the challenges many of us face in our fat loss journey and provide actionable tips to help you see the progress you want. Let's make 2024 the year of sustainable health and fitness together!

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:

FREE 30 Day Strength Challenge (dumbbell only) https://www.rockthatfitness.com/rock-that-fitness-30-day-strength-challenge

FREE 30 Day Strength Challenge Next Level (full gym equipment needed) https://www.rockthatfitness.com/rock-that-fitness-30-day-strength-challenge-next-level

Head to the Rock That Fitness Instagram Pagehttps://www.instagram.com/rockthatfitness/

Join Rock That Fitness’ Email List for Updates and tips on Nutrition, Fitness & Mindset!https://www.rockthatfitness.com

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Hey Rockstars! I start off today’s episode by sharing some personal updates about my journey with hormonal changes and a stubborn knee injury. Then I dive into tips and tricks to help you navigate your health and fitness while on vacation.

Some topics include:

The importance of planning ahead and preparing food to stay on track.
Strategies for finding balance between taking a break from strict calorie counting and avoiding overindulgence.
Tips on choosing nutritious options while enjoying your vacation.
How to make mindful decisions that support your health goals.
Creative ways to stay active and incorporate movement into your vacation.
Balancing rest and activity to maintain fitness levels without feeling overwhelmed.

Join me for this episode as I provide valuable advice to help you stay committed to your health and fitness goals, no matter where life takes you. Let's keep rocking our fitness journeys together!

Exciting times! Rock That Fitness 6 Week Challenge open registration is now! Head to the link to learn more about our full body transformation program coming this summer! https://www.rockthatfitness.com/rockthatfitness6weekchallenge

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:

FREE 30 Day Strength Challenge (dumbbell only) https://www.rockthatfitness.com/rock-that-fitness-30-day-strength-challenge

FREE 30 Day Strength Challenge Next Level (full gym equipment needed) https://www.rockthatfitness.com/rock-that-fitness-30-day-strength-challenge-next-level

Head to the Rock That Fitness Instagram Pagehttps://www.instagram.com/rockthatfitness/

Join Rock That Fitness’ Email List for Updates and tips on Nutrition, Fitness & Mindset!https://www.rockthatfitness.com

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Hey Rockstars! Today I dive into the world of women's sex hormones. Join me as I explore the essential hormones that play a critical role in our bodies. I'll also be sharing my own personal experiences to give you a deeper insight into this important topic.Some topics I go over are: An overview of the key sex hormones estrogen, progesterone, testosterone, and DHEA and the critical functions these hormones perform in the body. What happens to estrogen, progesterone, testosterone, and DHEA levels during menopause and the impact of these changes on the body and overall health. An intro to hormone replacement therapy and the potential benefits and considerations for those experiencing menopausal symptoms. My own journey with menopausal hormonal changes and how I am getting help.Join me for this informative and personal episode all about sex hormones and their impact on our health and well-being. Let's empower ourselves with knowledge and support each other through these transitions!Exciting times ahead! Rock That Fitness 6 Week Challenge will be available to the public on July 22nd! Head to the link to learn more about our full body transformation program coming this summer! https://www.rockthatfitness.com/rockthatfitness6weekchallengeAs 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:FREE 30 Day Strength Challenge (dumbbell only) https://www.rockthatfitness.com/rock-that-fitness-30-day-strength-challengeFREE 30 Day Strength Challenge Next Level (full gym equipment needed) https://www.rockthatfitness.com/rock-that-fitness-30-day-strength-challenge-next-levelHead to the Rock That Fitness Instagram Page https://www.instagram.com/rockthatfitness/ Sign up for RTF 1:1 Coaching https://www.rockthatfitness.com/coachingJoin Rock That Fitness’ Email List for Updates and tips on Nutrition, Fitness & Mindset! https://www.rockthatfitness.comMusic from Uppbeat (free for Creators!):https://uppbeat.io/t/cruen/we-got-thisLicense code: RBWENWHGXSWXAEUE

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Hey Rockstars! The A-Team is coming at you today with a brand new episode. Coach Abby and I came together to catch up on life, reflect on our progress towards our 2024 goals, and share a glimpse into our daily routines. It’s an episode full of inspiration, insights, and personal reflections.

A few key takeaways from this episode include:

Staying connected and supporting each other through our journeys
The importance of reflecting on progress and staying flexible with goals
Daily routines and habits play a crucial role in achieving long-term success

Let’s continue to strive towards our 2024 goals and rock our daily lives together!

Make sure to get on the Rock That Fitness 6 Week Challenge Waitlist by July 13th to learn more about our full body transformation program coming this summer! https://www.rockthatfitness.com/rockthatfitness6weekchallenge

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:

FREE 30 Day Strength Challenge (dumbbell only) https://www.rockthatfitness.com/rock-that-fitness-30-day-strength-challenge

FREE 30 Day Strength Challenge Next Level (full gym equipment needed) https://www.rockthatfitness.com/rock-that-fitness-30-day-strength-challenge-next-level

Head to the Rock That Fitness Instagram Pagehttps://www.instagram.com/rockthatfitness/

Join Rock That Fitness’ Email List for Updates and tips on Nutrition, Fitness & Mindset!https://www.rockthatfitness.com

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A few key takeaways from this episode include

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Welcome back Rockstars! In this episode, I am taking it back to the basics of weight loss. Whether you’re just starting your journey or need a refresher, this episode is packed with essential information on how to achieve your weight loss goals through a calorie deficit.

In this episode, I discuss more in depth:

⭐️What is a calorie deficit?

⭐️How to calculate your maintenance calories and determine your calorie deficit

⭐️Common mistakes when in a calorie deficit

Join me for this evidence based episode to get back on track or to kickstart your weight loss journey with a solid understanding of calorie deficits. Let’s get back to basics and achieve those Rockstar goals together!

Make sure to get on the Rock That Fitness 6 Week Challenge Waitlist to learn more about our full body transformation program coming this summer! https://www.rockthatfitness.com/rockthatfitness6weekchallenge

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:

FREE 30 Day Strength Challenge Dumbbell and Bands https://www.rockthatfitness.com/rock-that-fitness-30-day-strength-challenge

FREE 30 Day Strength Challenge Full Gym Access https://www.rockthatfitness.com/rock-that-fitness-30-day-strength-challenge-next-level

Head to the Rock That Fitness Instagram Pagehttps://www.instagram.com/rockthatfitness/

Join Rock That Fitness’ Email List for Updates and tips on Nutrition, Fitness & Mindset!https://www.rockthatfitness.com

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Rockstars! We are still riding the podcast guest train. Please help me welcome a colleague of mine, Tina Haupert!

Tina is a wife, mom, and the founder/owner of Carrots N’ Cake. With her personal and professional experiences, Tina knows how stress, gut health, and hormones are often key players when finding a healthy balance. This journey also inspired her to become a Certified Nutrition Coach and Functional Diagnostic Nutrition Practitioner (FDN-P) in 2019 where she uses functional testing and a whole health approach to help her clients (and herself).

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 ❤️

Tina’s Links:

Instagram: https://www.instagram.com/carrotsncake

Website: https://carrotsncake.com/

YouTube: https://www.youtube.com/@carrotsncake

Links:

FREE 30 Day Strength Challenge (dumbbell only) https://www.rockthatfitness.com/rock-that-fitness-30-day-strength-challenge

FREE 30 Day Strength Challenge Next Level (full gym equipment needed) https://www.rockthatfitness.com/rock-that-fitness-30-day-strength-challenge-next-level

Head to the Rock That Fitness Instagram Pagehttps://www.instagram.com/rockthatfitness/

Join Rock That Fitness’ Email List for Updates and tips on Nutrition, Fitness & Mindset!https://www.rockthatfitness.com

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Girl, it’s time for a BONUS episode! Coach Abby and I do a recap about our third annual Rockstar Retreat that we hosted last weekend.

I love how Rock That Fitness has created an amazing community online and it is such a blessing to be able to bring that same support and energy to women in person! Not only did Coach Abby and I want to celebrate our Rockstars’ hard work, we wanted to create a transformational experience so women can go home feeling refreshed and ready to tackle their health and fitness goals.

Make sure to get on the Rockstar Strong Waitlist to learn more about our newest strength program coming this summer! https://www.rockthatfitness.com/rockstar-strong

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:

FREE 30 Day Strength Challenge (dumbbell only) https://www.rockthatfitness.com/rock-that-fitness-30-day-strength-challenge

FREE 30 Day Strength Challenge Next Level (full gym equipment needed) https://www.rockthatfitness.com/rock-that-fitness-30-day-strength-challenge-next-level

Head to the Rock That Fitness Instagram Pagehttps://www.instagram.com/rockthatfitness/

Join Rock That Fitness’ Email List for Updates and tips on Nutrition, Fitness & Mindset!https://www.rockthatfitness.com

Music from Uppbeat (free for Creators!):

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Hey Rockstars! I received so much feedback from Dr. Chrissy’s episode about pelvic floor health and strength training that I just knew I had to bring her back for part 2 sooner rather than later.In today’s episode, Chrissy and I discuss:⭐️Credentials to look for of providers who specialize in pelvic floor physical therapy⭐️How Chrissy’s evaluation is structured⭐️Signs to look for when it is time for you to seek professional guidance⭐️Proper bracing and breathing strategiesMake sure to get on the Rockstar Strong Waitlist to learn more about our newest strength program coming this summer! https://www.rockthatfitness.com/rockstar-strongAs 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 ❤️Chrissy’s Links:Website: https://www.dualitypelvichealthandwellness.com/Instagram: https://www.instagram.com/dualitypelvichealthandwellness/Links:RTF# 107 Women’s Health, Pelvic Floor, and Strength Training Part 1 https://spotifyanchor-web.app.link/e/RoMrOwYAuKbFREE 30 Day Strength Challenge (dumbbell only) https://www.rockthatfitness.com/rock-that-fitness-30-day-strength-challengeFREE 30 Day Strength Challenge Next Level (full gym equipment needed) https://www.rockthatfitness.com/rock-that-fitness-30-day-strength-challenge-next-levelHead to the Rock That Fitness Instagram Page https://www.instagram.com/rockthatfitness/ Sign up for RTF 1:1 Coaching https://www.rockthatfitness.com/coachingJoin Rock That Fitness’ Email List for Updates and tips on Nutrition, Fitness & Mindset! https://www.rockthatfitness.comMusic from Uppbeat (free for Creators!):https://uppbeat.io/t/cruen/we-got-thisLicense code: RBWENWHGXSWXAEUE

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Welcome back, Rockstars! The A-Team is here with another powerful episode all about strength training.

Girl, Coach Abby and I want you to live your strongest, most confident self. So today, we discuss the top five reasons why women might not be seeing the strength and muscle gains they desire. Of course, it wouldn’t be an A-Team episode without giving you actionable tips on what to do instead to start building muscle and getting stronger.

Make sure to get on the Rockstar Strong Waitlist to learn more about our newest strength program coming this summer! https://www.rockthatfitness.com/rockstar-strong

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:

FREE 30 Day Strength Challenge (dumbbell only) https://www.rockthatfitness.com/rock-that-fitness-30-day-strength-challenge

FREE 30 Day Strength Challenge Next Level (full gym equipment needed) https://www.rockthatfitness.com/rock-that-fitness-30-day-strength-challenge-next-level

Head to the Rock That Fitness Instagram Pagehttps://www.instagram.com/rockthatfitness/

Join Rock That Fitness’ Email List for Updates and tips on Nutrition, Fitness & Mindset!https://www.rockthatfitness.com

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Hey there Rockstars! There are many times on this podcast where you have heard me ask Chrissy to either leave something in or add something to the show notes. Well, not only is Chrissy a part of the RTF leadership team, she is also a pelvic floor physical therapist and I thought it would be such a great opportunity to have her on the podcast!

Chrissy Clark has her doctor of physical therapy degree along with a board certification as a women’s health clinical specialist who focuses on addressing pelvic health concerns in women with active lifestyles. She is also a member of the APTA Pelvic Health Academy Health and Wellness Committee providing resources to the general public and to other physical therapists regarding pelvic health concerns.

Today’s episode is part 1 where Chrissy and I discuss what the pelvic floor is, how it functions, and common diagnoses that can happen to women who strength train. Make sure to check out part 2 in a few weeks where we talk about treatment options for pelvic floor concerns.

Make sure to get on the Rockstar Strong Waitlist to learn more about our newest strength program coming this summer! https://www.rockthatfitness.com/rockstar-strong

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 ❤️

Chrissy’s Links:

Website: https://www.dualitypelvichealthandwellness.com/

Instagram: https://www.instagram.com/dualitypelvichealthandwellness/

Links:

FREE 30 Day Strength Challenge (dumbbell only) https://www.rockthatfitness.com/rock-that-fitness-30-day-strength-challenge

FREE 30 Day Strength Challenge Next Level (full gym equipment needed) https://www.rockthatfitness.com/rock-that-fitness-30-day-strength-challenge-next-level

Head to the Rock That Fitness Instagram Pagehttps://www.instagram.com/rockthatfitness/

Join Rock That Fitness’ Email List for Updates and tips on Nutrition, Fitness & Mindset!https://www.rockthatfitness.com

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Hey Rockstars! I cannot wait for you to listen to this episode with the amazing Elena Green AKA Coach E!

Coach E does it all, she is a mom of 5, the founder of EGFIT, a certified personal trainer, and a nutritionist specializing in helping women achieve their fitness goals. She also has personal experience with losing fat and building muscle where she lost 120 pounds and changed her body composition with strength training and nutrition!

Make sure to get on the Rockstar Strong Waitlist to learn more about our newest strength program coming this summer! https://www.rockthatfitness.com/rockstar-strong

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 ❤️

Elena’s Links:

Website: https://www.trainerize.me/profile/egfit/Coach.E/

Instagram: https://www.instagram.com/elenagreen_fitness/?hl=en

Links:

FREE 30 Day Strength Challenge (dumbbell only) https://www.rockthatfitness.com/rock-that-fitness-30-day-strength-challenge

FREE 30 Day Strength Challenge Next Level (full gym equipment needed) https://www.rockthatfitness.com/rock-that-fitness-30-day-strength-challenge-next-level

Head to the Rock That Fitness Instagram Pagehttps://www.instagram.com/rockthatfitness/

Join Rock That Fitness’ Email List for Updates and tips on Nutrition, Fitness & Mindset!https://www.rockthatfitness.com

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Hey Rockstars! Please help me welcome a dear friend and colleague of mine, Traci Townsend!

Traci is a retired public school teacher and principal turned ACE certified personal trainer and online fitness coach. She created Fitness With Traci to help women over 50 reach their strength and fitness goals and help them understand that they are not too old, too out of shape, or too busy to start their fitness journeys and become stronger, more active, and more fit versions of themselves!

This conversation was so refreshing and I just know you will be psyched to start your week off feeling strong and empowered!

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 ❤️

Traci’s Links:

Website: https://www.fitnesswithtraci.com/

Instagram: https://www.instagram.com/fitnesswithtraci/

Links:

FREE 30 Day Strength Challenge (dumbbell only) https://www.rockthatfitness.com/rock-that-fitness-30-day-strength-challenge

FREE 30 Day Strength Challenge Next Level (full gym equipment needed) https://www.rockthatfitness.com/rock-that-fitness-30-day-strength-challenge-next-level

Join the Rockstar Strong 6 Week Challenge Waitlist https://www.rockthatfitness.com/rockstar-strong

Head to the Rock That Fitness Instagram Pagehttps://www.instagram.com/rockthatfitness/

Join Rock That Fitness’ Email List for Updates and tips on Nutrition, Fitness & Mindset!https://www.rockthatfitness.com

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Welcome back to the Rock That Fitness Podcast! In today's episode, I talk about my experiences completing a recent triathlon race. I decided to sign up for this race not to try to beat a PR, but to test my fitness and learn what I need to do in my future training to make my fitness even better!

Make sure to listen to the end of the episode where I share the lessons I learned during the race and share my excitement in placing 3rd in my age division 😀.

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! Thanks Trish for your lovely comment! I appreciate you for your support and love!

Links:

FREE 30 Day Strength Challenge (dumbbell only) https://www.rockthatfitness.com/rock-that-fitness-30-day-strength-challenge

FREE 30 Day Strength Challenge Next Level (full gym equipment needed) https://www.rockthatfitness.com/rock-that-fitness-30-day-strength-challenge-next-level

Join the Rockstar Strong 6 Week Challenge Waitlist https://www.rockthatfitness.com/rockstar-strong

Head to the Rock That Fitness Instagram Pagehttps://www.instagram.com/rockthatfitness/

Join Rock That Fitness’ Email List for Updates and tips on Nutrition, Fitness & Mindset!https://www.rockthatfitness.com

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Join Coach Abby and me for another exciting episode of the Rock That Fitness Podcast! In today's episode, the A-Team is back with some life updates and valuable insights into gym accessories and equipment, focusing specifically on grip strength.

I hope you leave this episode feeling inspired and empowered to take your fitness journey to the next level. Whether you're looking to enhance your grip strength, upgrade your gym accessories, or simply stay motivated, the A-Team has you covered.

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! Thanks Nell, Nancy, Christine, and Christina for your lovely comments and reviews! I appreciate you for your support and love!

Links:

RTF# 33 Mini-Cut Mastery: A Step-by-Step Guide to Losing Fat in 4-6 Weeks https://spotifyanchor-web.app.link/e/tzkL3Pdlqxb

FREE 30 Day Strength Challenge (dumbbell only) https://www.rockthatfitness.com/rock-that-fitness-30-day-strength-challenge

FREE 30 Day Strength Challenge Next Level (full gym equipment needed) https://www.rockthatfitness.com/rock-that-fitness-30-day-strength-challenge-next-level

Join the Rockstar Strong 6 Week Challenge Waitlist https://www.rockthatfitness.com/rockstar-strong-waitlist-form

Head to the Rock That Fitness Instagram Pagehttps://www.instagram.com/rockthatfitness/

Join Rock That Fitness’ Email List for Updates and tips on Nutrition, Fitness & Mindset!https://www.rockthatfitness.com

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Welcome Rockstars! In today's episode, I am thrilled to have Kathy Coté join me to share her expertise and insights. Kathy is an online health and fitness coach who owns Katalyst Fitness and Nutrition and is dedicated to empowering women like you and me on our health and fitness journeys.

Today, Kathy and I will be debunking some common myths and misconceptions surrounding weight loss and menopause. Kathy shares evidence-based insights and practical tips to help you navigate this stage of life with confidence and clarity. Say goodbye to outdated beliefs and embrace a holistic approach to health and wellness!

Kathy’s Links:

Instagram: https://www.instagram.com/kathykatalyst/

Website: https://katalystfitness.net/

Mastering Menopause Podcast: https://go.katalystfitness.net/masteringmenopausepodcastnow

Links:

FREE 30 Day Strength Challenge (dumbbell only) https://www.rockthatfitness.com/rock-that-fitness-30-day-strength-challenge

FREE 30 Day Strength Challenge Next Level (full gym equipment needed) https://www.rockthatfitness.com/rock-that-fitness-30-day-strength-challenge-next-level

Join the Rockstar Strong 6 Week Challenge Waitlist https://www.rockthatfitness.com/rockstar-strong-waitlist-form

Head to the Rock That Fitness Instagram Pagehttps://www.instagram.com/rockthatfitness/

Join Rock That Fitness’ Email List for Updates and tips on Nutrition, Fitness & Mindset!https://www.rockthatfitness.com

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It is so important when you are going to the gym to have a well-structured strength training program to help you achieve your fitness goals efficiently. In today’s episode, I discuss the fundamentals of a strength training program including exercise selection, sets/reps schemes, rest periods (both between sets and throughout the week), and progression strategies.I also give you a sneak peek into the Rock That Fitness methodology, emphasizing functional movements and compounded exercises to achieve a balanced approach to muscle development.Whether you're a beginner looking to get started or a seasoned lifter wanting to optimize your routine, this episode will provide valuable insights and inspiration!Don’t forget to check out the links below to see all of the exciting, new offerings!Links:Sign Up for the BRAND NEW Rockstar Fat Loss Masterclass https://www.rockthatfitness.com/offers/H5bhuEPoFREE 30 Day Strength Challenge (dumbbell only) https://www.rockthatfitness.com/rock-that-fitness-30-day-strength-challengeFREE 30 Day Strength Challenge Next Level (full gym equipment needed) https://www.rockthatfitness.com/rock-that-fitness-30-day-strength-challenge-next-levelJoin the Rockstar Strong Waitlist https://www.rockthatfitness.com/rockstar-strong-waitlist-formHead to the Rock That Fitness Instagram Page https://www.instagram.com/rockthatfitness/ Sign up for RTF 1:1 Coaching https://www.rockthatfitness.com/coachingJoin Rock That Fitness’ Email List for Updates and tips on Nutrition, Fitness & Mindset! https://www.rockthatfitness.comMusic from Uppbeat (free for Creators!):https://uppbeat.io/t/cruen/we-got-thisLicense code: RBWENWHGXSWXAEUE

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GIRL!! Can you believe we are at episode 100! This is such a special episode and I am happy to share this day with all of you.Today,I am shifting gears to redirect our focus from nutrition to the essential role of strength training to enhance your overall health and well-being. As many of you know, I have been on the weight loss merry-go-round for years but at age 46, during the last time I lost the weight, I focused more on strength training and building muscle mass which made a THE TRANSFORMATIONAL difference!Did you know that building muscle mass not only enhances physical strength but it also boosts metabolism, improves bone density, balances hormones, reduces the risk of injuries, increases functional strength and mobility, improves mental health, and improves overall quality of life?I will uncover the key components of a well-rounded program focusing on strength training and building muscle mass, including exercise selection, sets and reps, rest intervals, and progression strategies. Let's embark on this journey together and harness the power of strength to transform our bodies, minds, and lives!Links:Mike Mathews https://legionathletics.com/products/books/thinner-leaner-stronger/Join Anna Rockstar during her 30 Day Mini-Cut on the Rock That Fitness Instagram https://www.instagram.com/rockthatfitness/ Sign up for RTF 1:1 Coaching https://www.rockthatfitness.com/coachingJoin the Rockstar Body and Mind Round 5 Waitlist https://www.rockthatfitness.com/bodyandmindwaitlistJoin Rock That Fitness’ Email List for Updates and tips on Nutrition, Fitness & Mindset! https://www.rockthatfitness.comJoin the Rock That Fitness Group Coaching Waitlist https://www.rockthatfitness.com/rockthatfitnessMusic from Uppbeat (free for Creators!):https://uppbeat.io/t/cruen/we-got-thisLicense code: RBWENWHGXSWXAEUE

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Welcome to another empowering episode of the Rock That Fitness Podcast with Coach AnnaRockstar and Coach Abby! Today’s theme is all about discipline.Coach Abby and I discuss why discipline is the cornerstone of success in health and fitness and learn how harnessing discipline can help you overcome challenges, stay focused on your goals, and achieve lasting results!It wouldn’t be an A-Team episode without providing you with strategies to strengthen your mental and physical discipline to overcome obstacles on your health and fitness journey. Learn how to stay motivated and disciplined, even when the going gets tough!Get ready to unleash the power of discipline and take your health and fitness journey to new heights. By cultivating discipline in your daily habits, behaviors, and mindset, you'll set yourself up for success and unlock the limitless potential within you!Links:Join Anna Rockstar during her 30 Day Mini-Cut on the Rock That Fitness Instagram https://www.instagram.com/rockthatfitness/ Sign up for RTF 1:1 Coaching https://www.rockthatfitness.com/coachingJoin the Rockstar Body and Mind Round 5 Waitlist https://www.rockthatfitness.com/bodyandmindwaitlistJoin Rock That Fitness’ Email List for Updates and tips on Nutrition, Fitness & Mindset! https://www.rockthatfitness.comJoin the Rock That Fitness Group Coaching Waitlist https://www.rockthatfitness.com/rockthatfitnessMusic from Uppbeat (free for Creators!):https://uppbeat.io/t/cruen/we-got-thisLicense code: RBWENWHGXSWXAEUE

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Hey hey! I am so pumped about giving you the tools to help you lose fat that I felt I needed to add a little more info on how to define results. Also, I am personally inviting you to follow my next 30 days on Instagram as I take myself through a mini-cut to help reel in my nutrition after a stressful month!

Links:

Join Anna Rockstar during her 30 Day Mini-Cut on the Rock That Fitness Instagramhttps://www.instagram.com/rockthatfitness/

Join the Rockstar Body and Mind Round 5 Waitlist https://www.rockthatfitness.com/bodyandmindwaitlist

Join Rock That Fitness’ Email List for Updates and tips on Nutrition, Fitness & Mindset!https://www.rockthatfitness.com

Join the Rock That Fitness Group Coaching Waitlisthttps://www.rockthatfitness.com/rockthatfitness

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Hello Rockstars! Today’s episode starts off with some life updates and updating you on where I am at in my health and fitness journey. Head to the link below to follow my 30 day mini-cut on Instagram!

Then, I’m getting into the 12 reasons why you may not be seeing the fat loss results you desire. Get ready to overcome obstacles, break through plateaus, and achieve your fat loss goals with confidence and determination!

By addressing these 12 common reasons for stalled progress, you can pave the way for lasting success and a healthier, happier you. Let's dive in and uncover the secrets to unlocking your fat loss potential!

Links:

Join the Rockstar Body and Mind Round 5 Waitlist: https://www.rockthatfitness.com/bodyandmindwaitlist

Join Anna Rockstar during her 30 Day Mini-Cut on the Rock That Fitness Instagramhttps://www.instagram.com/rockthatfitness/

Join Rock That Fitness’ Email List for Updates and tips on Nutrition, Fitness & Mindset!https://www.rockthatfitness.com

Join the Rock That Fitness Group Coaching Waitlisthttps://www.rockthatfitness.com/rockthatfitness

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Welcome to another soul-nourishing episode of the Rock That Fitness Podcast with Anna Rockstar, where I explore the transformative power of mindfulness and how incorporating a mindful practice can revolutionize your life.

I kick off this episode with a song to set the tone for our exploration of mindfulness. It’s not completely related.. Just me and my guitar for fun! ;)

Let the music uplift your spirits as you embark on this journey of self-discovery and transformation!

This conversation today is inspired by the incredible stories and feedback shared by members of the RTF community. I’m grateful for the opportunity to get into the topic of mindfulness and its profound effects on our lives.

Discover the power of presence, awareness, and intention as I discuss the transformative potential of mindfulness in every aspect of your life. You are also going to learn why incorporating mindfulness into your daily routine can be a game-changer for your mental, emotional, and physical health!

As always, I share practical tips and techniques for integrating mindfulness into your life such as simple breathing exercises and meditation practices.

Whether you're new to mindfulness or seeking to deepen your practice, this episode will inspire you to embrace the beauty of the present moment and unlock the full potential of your Rockstar self!

Links:

Join Rock That Fitness’ Email List for Updates and tips on Nutrition, Fitness & Mindset!https://www.rockthatfitness.com

Join Rock That Fitness Group Coachinghttps://www.rockthatfitness.com/workwithus

AnnaRockStar Instagram https://www.instagram.com/rockthatfitness

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Welcome to another empowering episode of the Rock That Fitness Podcast! Today, I get into the secrets of staying motivated on your fitness journey by filling your toolbox with these essential tools for success.One of those tools is defining your fitness goals by clarifying your vision for success. Your vision for health and fitness extends beyond your goals and purpose since it represents the ultimate outcome. This clarification will also help you connect your fitness goal to your underlying purpose or "why." By understanding the deeper motivations driving your actions, you'll cultivate a sense of purpose that fuels your commitment and resilience.I also teach you how to align your actions with your core values and overarching purpose, empowering you to stay committed and motivated even when faced with challenges!Get ready to elevate your fitness journey to new heights with these practical tools. Whether you're just starting out or needing some new motivation, remember that you have the power to transform your health and well-being from the inside out. Let's embark on this journey together and unlock the full potential of your Rockstar self!Links:Join Rock That Fitness’ Email List for Updates and tips on Nutrition, Fitness & Mindset! https://www.rockthatfitness.comJoin Rock That Fitness Group Coaching https://www.rockthatfitness.com/workwithusAnnaRockStar Instagram https://www.instagram.com/rockthatfitness/Music from Uppbeat (free for Creators!):https://uppbeat.io/t/cruen/we-got-thisLicense code: RBWENWHGXSWXAEUE

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Help me give a big welcome back to previous Rockstar Spotlight Nicole Guerrieri! I am so excited for you to hear how Nicole has been doing and the progress that she has made.

As a reminder, registration for Rockstar Body and Mind 6 Week Challenge is live now until Friday, March 15th! Rockstar Body and Mind is our 6 week kickstart course to show you exactly what you need to eat and how to workout to get stronger, shed fat, and finally begin progressing toward your desired fit physique! Make sure to head to https://www.rockthatfitness.com/bodyandmind-launch to learn more about our program.

Links:

RTF# 42 Finding Consistency, Crushing Goals, and Breaking Free from

Emotional Eating with RockStar Spotlight of the Month Nicole Guerrieri https://spotifyanchor-web.app.link/e/WOL5adRAOyb

Join Anna's Email List for Updates and tips on Nutrition, Fitness & Mindset!⁠ ⁠

⁠https://www.rockthatfitness.com/⁠

Rock That Fitness Instagram ⁠https://www.instagram.com/rockthatfitness/⁠

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Hey hey Rockstars! Join me as I chat with previous graduate of Rockstar Body and Mind and current Rock that Fitness member Susi Chambers!

This interview happened LIVE during last week's Crush Your Cravings 5 Day Challenge!

Thank you, Susi Rockstar, for sharing your inspiring fitness journey with us!!

Registration for Rockstar Body and Mind 6 Week Challenge is live now until Friday, March 15th, 6pm!

Rockstar Body and Mind is our 6 week kickstart course to show you exactly what you need to eat and how to workout to get stronger, shed fat, and finally begin progressing toward your desired fit physique! Make sure to head to https://www.rockthatfitness.com/bodyandmind-launch to learn more about our program.

Links:

Join Anna's Email List for Updates and tips on Nutrition, Fitness & Mindset!⁠ ⁠

⁠https://www.rockthatfitness.com/⁠

Rock That Fitness Instagram ⁠https://www.instagram.com/rockthatfitness/⁠

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Hey hey Rockstars! Welcome back to another episode of the Rock That Fitness Podcast. Today, Coach Abby and I keep it casual as we get into some insightful reflections on various topics surrounding weight loss as well as a few real life updates! We also have some talk about our recent Crush Your Cravings Challenge and share an exciting announcement about the opening of Round 4 of the Rockstar Body and Mind Challenge.

Tune in to this episode for an uplifting dose of inspiration, motivation, and community camaraderie. Whether you're crushing cravings, embarking on a new fitness journey, or simply enjoying the journey, remember that you're not alone. We're here to guide you on every step of the way!

Registration for Rockstar Body and Mind 6 Week Challenge is live now until Friday, March 15th! Rockstar Body and Mind is our 6 week kickstart course to show you exactly what you need to eat and how to workout to get stronger, shed fat, and finally begin progressing toward your desired fit physique! Make sure to head to https://www.rockthatfitness.com/bodyandmind-launch to learn more about our program.

Links:

Join Anna's Email List for Updates and tips on Nutrition, Fitness & Mindset!

https://www.rockthatfitness.com/

Rock That Fitness Instagram https://www.instagram.com/rockthatfitness/

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Hey there, Rockstars! Today, I’m shining the spotlight on fiber—the unsung hero of your health journey. Prepare to be amazed by the multiple benefits of fiber! From promoting digestive health to regulating blood sugar levels and supporting weight management, I explore the many ways that fiber positively impacts our body and mind.

Not only do I discuss the facts about fiber, I also give you practical strategies for increasing your fiber intake into your daily meals focusing on fiber-rich foods such as fruits, vegetables, whole grains, and legumes.

Ready to harness the power of fiber? Tune in to this episode and join me on a journey to vibrant health! 🌟

Links:

Join Anna's Email List for Updates and tips on Nutrition, Fitness & Mindset!⁠ https://www.rockthatfitness.com/

Join Rock That Fitness Group Coaching⁠ https://www.annarockstarfitness.com/rockthatfitness⁠

AnnaRockStar Instagram⁠ https://www.instagram.com/rockthatfitness/

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Hey there, Rockstars! Get ready for an exciting episode packed with life updates, insider scoop, and the deets about a brand new challenge!

Girl, I want you to embark on a transformative journey with my Crush Your Cravings Challenge! Coach Abby and I will unveil the secrets to conquering your cravings and reclaiming control. Say goodbye to mindless snacking and hello to empowered choices!

CLICK HERE to join our new FREE Crush Your Cravings Challenge starting March 4th!

DEADLINE to join this fun & effective challenge is March 1st!

JOIN NOW!! ⁠CLICK HERE⁠ for more details!

Links:

Join Anna's Email List for Updates and tips on Nutrition, Fitness & Mindset!⁠https://www.rockthatfitness.com/

Join Rock That Fitness Group Coaching⁠ https://www.annarockstarfitness.com/rockthatfitness

⁠AnnaRockStar Instagram⁠ https://www.instagram.com/rockthatfitness/

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Welcome, Rockstars! Guess what?? Alan Aragon is back! Alan is a nutrition researcher, educator, and author with over 25 years of success in the health field and is highlighting the importance of using evidence based information to help you live your best Rockstar life!

After Alan and I catch up as friends, we get right into today’s topic talking about the age-old debate of vegan vs. omnivorous diets. Spoiler alert… Alan and I are team omnivore! But don’t worry, we discuss why we are team omnivore using critical thinking skills based on what the current research is showing.

Alan and I also talk about supplementation and how people who eat any form of diet would benefit from taking certain supplements. We also discuss how there is no way to eat all of the essential vitamins and minerals through a vegan diet so it is imperative to use supplements.

As Alan and I wrap up, we leave you with key takeaways to empower your dietary journey. Whether you choose to embrace a vegan lifestyle, opt for an omnivorous diet, or find a balance between the two, the most important thing is to prioritize nutrient-dense, whole foods that support your health and well-being.

Make sure to listen to the end of the episode to hear about our new FREE Crush Your Cravings Challenge starting March 4th!

DEADLINE to join this fun & effective challenge is March 1st!

JOIN NOW!! CLICK HERE for more details!

Alan's Resources:

Website https://alanaragon.com

Instagram https://www.instagram.com/thealanaragon/

Flexible Dieting Book https://alanaragon.com/flexibledietingbook/

The Protein Book https://alanaragon.com/proteinbook/

Links:

RTF#17 Interview with Nutrition Researcher & Educator, Alan Aragon https://spotifyanchor-web.app.link/e/Pw86R0bjBvb

RTF# 31 Calorie Deficits, Diet Quality, and Optimal Nutrition for

Weight Loss with Alan Aragon https://spotifyanchor-web.app.link/e/NfxqmfoCtwb

RTF# 47 Alan Aragon Returns! Exploring the Latest Research on Body

Recomposition, Plateau Busting, and Building Muscle at Any Age https://spotifyanchor-web.app.link/e/moLBu0SJIzb

Join Anna's Email List for Updates and tips on Nutrition, Fitness & Mindset!⁠ https://www.rockthatfitness.com/⁠

Join Rock That Fitness Group Coaching⁠ https://www.annarockstarfitness.com/rockthatfitness⁠

AnnaRockStar Instagram⁠https://www.instagram.com/rockthatfitness/

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Welcome, Rockstars! So, are carbs good or bad? Today, I am talking about all things carbohydrates. On this podcast we talk a lot about protein, so now it’s time to spotlight carbs! Not going to lie, this macronutrient gets such a bad wrap for no legit reason.

Get ready to de-villainize carbs with me so you can take control of your nutrition! Some topics that I explore regarding carb intake include:

⭐️Why carbs are an essential part of a balanced diet

⭐️Debunking the myth that carbs make you fat

⭐️Undeniable benefits of whole food carbs especially when we choose nutrient-dense carbohydrate sources (give me that fiber girl!)

⭐️Strategies to not get lost in a sea of processed food options

Tune in as I uncover the truth about carbs and empower you to make informed choices for a healthier, happier Rockstar life!

Links:

Join Anna's Email List for Updates and tips on Nutrition, Fitness & Mindset!⁠ https://www.rockthatfitness.com/⁠

Join Rock That Fitness Group Coaching⁠ https://www.annarockstarfitness.com/rockthatfitness⁠

AnnaRockStar Instagram⁠https://www.instagram.com/rockthatfitness/

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Hey, Rockstars! Coach Abby and I come together for a heart-to-heart catch-up on life. Next, we get to business talking about a topic that hits close to home for many: weight loss. We'll explore different approaches based on where you are in your journey, from beginners with more fat mass to seasoned individuals frustrated with stubborn fat.

Coach Abby and I dissect the various approaches to losing fat, recognizing that one size doesn't fit all. Whether you're a beginner or an experienced individual, understanding your unique journey is key.

For the beginner woman carrying more fat mass, struggling with consistency in both strength training and nutrition, we offer practical tips and guidance. Learn how to kickstart your journey and build sustainable habits for lasting success.

For the seasoned woman frustrated with the inability to lose fat for the desired physique, we delve into strategies to break through plateaus. From tweaking nutrition to optimizing workouts, discover ways to reignite progress and achieve your Rockstar physique.

So ladies, hit play and join The A-Team as we unravel the nuances of weight loss, offering insights and strategies for every Rockstar on her unique journey!

Links:

Join Rock That Fitness Email List for Updates and tips on Nutrition, Fitness & Mindset!https://www.rockthatfitness.com

Rock That Fitness on Instagram https://www.instagram.com/rockthatfitness

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Let’s get into it, Rockstars! In today's episode, I talk about the art of consistency—the secret sauce that transforms habits into powerful life-changers! What’s a RTF episode without actionable steps that you can use as soon as you finish this episode 🤪.

A quick breakdown of topics are:

⭐️Learn the strategies and mindset shifts that turn sporadic efforts into sustained, transformative actions.

⭐️Delve into the nuances of struggles and challenges. Discover how changing your language can make all the difference in navigating the ups and downs of your journey.

⭐️How we perceive ourselves influences our ability to stay consistent. I discuss strategies to align your identity with your goals for lasting success.

Hit play and immerse yourself in a conversation that unlocks the secrets of consistency. Whether you're forging new habits, facing challenges, or seeking a mindset makeover, this episode is your guide to Rockstar-level consistency!

After the episode, make sure to get yourself on the waitlist for the 4th round of Rockstar Body & Mind 6 Week Challenge→ CLICK HERE

You don’t want to miss it!

Links:

RTF# 79 Unleashing Your Power: Crushing Self-Limiting Beliefs https://spotifyanchor-web.app.link/e/Ji8Fg3AgKGb

Join Rock That Fitness Email List for Updates and tips on Nutrition, Fitness & Mindset!https://www.rockthatfitness.com

Rock That Fitness on Instagram https://www.instagram.com/rockthatfitness

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Rockstars, get ready to be inspired as we shine the spotlight on an incredible member of our community. Join me in welcoming Diane, our Rockstar Spotlight of the Month! Diane, a Pittsburgh sports enthusiast, devoted wife, mom, and occupational therapist assistant, is living her best Rockstar life.

In this episode, Diane talks about her health journey that goes much deeper than nutrition and fitness. From overcoming insecurities to cultivating a more loving relationship with her body, Diane's story is a testament to the transformative power of community, support, and self-acceptance.

Diane also opens up about a significant moment in her life—an unexpected biking accident that led to a knee surgery. Learn how she navigated this challenging period and emerged stronger, both physically and mentally, with the unwavering support of the RTF sisterhood.

Explore the profound impact of Rock That Fitness on Diane's mindset. So, hit play and immerse yourself in Diane's empowering story. Whether you're on your fitness journey or seeking inspiration for a mindset shift, Diane's journey is sure to resonate and uplift your Rockstar spirit!

Links:

GET ON THE INTEREST/ WAITLIST NOW for

Round 4 of ROCKSTAR BODY & MIND 6 Week Challenge!

Details here--> https://www.rockthatfitness.com/bodyandmind

Join Rock That Fitness Email List for Updates and tips on Nutrition, Fitness & Mindset!https://www.rockthatfitness.com

Rock That Fitness on Instagram https://www.instagram.com/rockthatfitness

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Welcome, Rockstars! Today's episode is a special dive into the realm of gut health with my dear friend, Brett Scranton. Brett, a certified personal trainer through the National Academy of Sports Medicine, joins me today to help us understand the connections between gut health and our broader health and fitness goals.

From digestion to immunity and even mental well-being, the gut plays a pivotal role that often goes underestimated. Learn practical tips and nutritional strategies for promoting a resilient and happy gut microbiome. Brett, with his dedication to a life full of longevity, shares actionable advice on cultivating a gut-friendly diet that supports your fitness journey as well!

Links for Brett:

YouTube: https://www.youtube.com/channel/UC5DxErWcEvHIBLWIyCgRVTQ/videos

Links:

Join Rock That Fitness Email List for Updates and tips on Nutrition, Fitness & Mindset!https://www.rockthatfitness.com

Rock That Fitness on Instagram https://www.instagram.com/rockthatfitness

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Hello Rockstars! The A-Team is back in action, and in today's episode, Coach Abby and I are discussing the powerful philosophy of KISS - Keeping it Simple Sis. Join us as we unravel the magic of simplicity in navigating getting started making healthy changes!In a world that often feels overwhelming, KISS is a refreshing mantra. Coach Abby and I share insights on embracing simplicity as a guiding principle to cut through the noise and find clarity. From health and fitness to personal growth, we discuss how simplicity can be a game-changer in achieving your goals.Get ready for practical tips and strategies to incorporate KISS into your daily routine. As always, Coach Abby and I provide actionable steps to simplify your mindset, habits, and decision-making processes for a more streamlined and empowered life!Thank you all for your ratings of the podcast! Don’t forget to keep those comments and reviews coming in so you can get a shout out on an episode! Let’s spread the Rockstar message far and wide ⭐️❤️.Links:Join Rock That Fitness Email List for Updates and tips on Nutrition, Fitness & Mindset! https://www.rockthatfitness.comRock That Fitness on Instagram https://www.instagram.com/rockthatfitnessMusic from Uppbeat (free for Creators!):https://uppbeat.io/t/cruen/we-got-thisLicense code: RBWENWHGXSWXAEUE

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Happy New Year Girl!! This episode is all about tapping into the energy and lessons of 2023 to propel ourselves into a Rockstar empowered 2024.

Join me in a reflective journey as I look back on the highs, the challenges, and the valuable lessons that 2023 brought into my life. Every experience, triumph, and stumble contributes to the energy I carry forward!

Thank you all for your ratings of the podcast! Don’t forget to keep those comments and reviews coming in so you can get a shout out on an episode! Let’s spread the Rockstar message far and wide ⭐️❤️.

Links:

Join Rock That Fitness Email List for Updates and tips on Nutrition, Fitness & Mindset!https://www.rockthatfitness.com

Rock That Fitness on Instagram https://www.instagram.com/rockthatfitness

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Hello, Rockstars! I’m breaking free from the conventional New Year's resolutions! This episode is full of practical insights on how to break down your aspirations into manageable tasks for a more fulfilling 2024.

By embracing the concept of being radically responsible for your life, you will learn what it means to take charge of your choices, navigate challenges with resilience, and design a life that reflects your values and ambitions. I'll also discuss practical approaches to stay focused, track progress, and celebrate your victories along the way.

This episode is your invitation to break free from the resolution trap and embark on a journey of intentional living. Let's make 2024 a year of purpose, growth, and Rockstar achievements!

Links:

RTF# 80 The A-Team Talks About New Year's Resolutions and Goal Setting https://spotifyanchor-web.app.link/e/zn7mNZoaOFb

Join Rock That Fitness Email List for Updates and tips on Nutrition, Fitness & Mindset!https://www.rockthatfitness.com

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Welcome, Rockstars, to a special episode! Coach Abby and I sit down for an enlightening conversation with our Rockstar Spotlight of the Month—Steph! A devoted mom, wife, and police officer in her local community, Steph's journey in Rock That Fitness is nothing short of inspiring.

Since joining RTF a year ago, Steph had a goal to achieve a certain weight. But once she realized that her mindset wasn’t the best regarding the scale, her goals shifted toward increasing her strength and improving her body composition.

Not only is Steph a member of RTF, she is also a 1:1 client! With 1:1 coaching, Steph is able to work with Coach Abby to tailor her workouts and nutrition to address any specific goal, such as the PT test that she had to perform for work.

Applications for 1:1 coaching are now open! Make sure to apply before the December 21st deadline. Only a few spots are left→ https://www.rockthatfitness.com/coaching

Links:

Join Rock That Fitness Email List for Updates and tips on Nutrition, Fitness & Mindset!https://www.rockthatfitness.com

Rock That Fitness on Instagram https://www.instagram.com/rockthatfitness

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Hello Rockstars! Get ready! The A-Team is back!

In this episode, Coach Abby and I dive into the world of New Year's Resolutions. As the new year approaches, many of us contemplate whether or not we should make resolutions. So, as always, we share our insights on setting realistic and impactful expectations! We discuss the importance of specificity to create goals that align with your unique journey.

Our conversation extends beyond the initial excitement of January by exploring strategies for maintaining momentum throughout the year and transforming resolutions into lasting lifestyle changes!

Whether you're a resolution enthusiast or a skeptic, this episode offers valuable insights to make 2024 your most empowered year yet.Here's to embracing the journey, setting impactful goals, and rocking your way to success!

Applications for 1:1 coaching are now open! Make sure to apply before the December 21st deadline. Only a few spots are left→ https://www.rockthatfitness.com/coaching

Links:

Join Rock That Fitness Email List for Updates and tips on Nutrition, Fitness & Mindset!https://www.rockthatfitness.com

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Hello Rockstars! I can't help but express my excitement over the incredible Spotify Wrapped stats for our podcast. It's heartwarming to see the love and support from our listeners, especially with episode RTF# 31 with Alan Aragon being the number 1 listened to episode. Your engagement has truly allowed this podcast to flourish and reach more women, and for that, I'm grateful.

Getting into the heart of the episode, I explore the definition of self-limiting beliefs and discuss the most common sayings I hear from women when talking about how they can’t achieve their health and fitness goals. By identifying these phrases, we can better understand the patterns that may be holding us back.

But don’t worry girl! I also discuss a few practical strategies for overcoming your self-limiting beliefs! From recognizing these beliefs to cultivating a positive mindset, I'll explore actionable steps that can move you towards personal growth. Remember, you have the power to crush those self-limiting beliefs and reach new heights. Let's continue to uplift and support each other on this incredible journey of growth and self-discovery!

Links:

RTF# 31 https://spotifyanchor-web.app.link/e/NfxqmfoCtwb

RTF# 32 https://spotifyanchor-web.app.link/e/DnBpkzblqxb

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Hey Girl hey! I am so excited to have Olga Geissler back on the pod. As a reminder, 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.

This episode is truly epic!! It really feels more like a conversation between old friends on my living room couch more than a podcast. Some topics discussed are:

⭐️Making a plan

⭐️Setting a limit and sticking to it if you decide to drink alcohol

⭐️Allowing others to do them and not letting their decisions impact your life

⭐️Redirecting the conversation about being alcohol free towards increasing connection with others

Join me as I have a wonderful conversation full of vulnerability, curiosity, and love with my friend Olga Geissler!

Click the link to learn more about Rock That Fitness Membership and join the band NOW!--> https://www.rockthatfitness.com/rockthatfitness

Links:

RTF# 70 Alcohol and Your Health with Guest Olga Geissler https://spotifyanchor-web.app.link/e/n03syo36oEb

The Naked Mind by Annie Grace https://thisnakedmind.com/

The Naked Mind Facebook Group https://www.facebook.com/groups/TNMgroup

Olga Geissler Instagram https://www.instagram.com/olgageissler/

Join Rock That Fitness Email List for Updates and tips on Nutrition, Fitness & Mindset!https://www.rockthatfitness.com

Rock That Fitness on Instagram https://www.instagram.com/rockthatfitness

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Okay, deep breath everyone! I am getting super personal with the intent to help you to take back your own health, both physically and mentally!I’m not going to lie, this episode is scary for me to release. I have been pretty candid about my fitness story but this episode has more about my childhood and history which have affected me for years.This episode is truly about the reason behind why I started Rock That Fitness. I have made sure not to let my past define me and I thankfully have used those experiences to grow not only for myself, but as a leader to help other women find community and joy in their lives.Click the link to learn more about Rock That Fitness Membership and get ready for open enrollment November 27th!--> https://www.rockthatfitness.com/rockthatfitnessLinks:Join Rock That Fitness Email List for Updates and tips on Nutrition, Fitness & Mindset! https://www.rockthatfitness.comRock That Fitness on Instagram https://www.instagram.com/rockthatfitnessMusic from Uppbeat (free for Creators!):https://uppbeat.io/t/cruen/we-got-thisLicense code: RBWENWHGXSWXAEUE

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Hailing from Buffalo, New York, Jen wears multiple hats as a devoted wife, mom, and finance manager. She has been an integral part of the Rock That Fitness community for over a year and her journey is truly inspiring.

Jen's story echoes the experiences of many of us. Before finding her home in RTF, she grappled with brain fog and struggled with self-esteem. Her go-to workout routine involved intense bootcamp-style workouts, and she found herself in a cycle of secret binge eating, hindering her fitness aspirations.

Over the past year, Jen has undergone a remarkable transformation on various fronts. She's cultivated a healthier mindset towards food, allowing her to practice mindful eating even in public settings and embracing the power of consistent strength training.

Jen's journey is a testament to the transformative power of Rock That Fitness! Join me in celebrating Jen Plekan, a Rockstar whose journey exemplifies the positive impact of dedication to both mental and physical health. Her story is a beacon of inspiration for everyone on their fitness and wellness journey!

Click the link to get on the waitlist for the Rock That Fitness Open Registration starting November 16th!--> https://www.rockthatfitness.com/rockthatfitness

Links:

Join Rock That Fitness Email List for Updates and tips on Nutrition, Fitness & Mindset!https://www.rockthatfitness.com

Rock That Fitness on Instagram https://www.instagram.com/rockthatfitness

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The A-Team is back for another episode of the Rock That Fitness Podcast! This episode is inspired by a Tony Robbins quote “Where your focus goes, your energy flows” along with my own activities that I am currently focusing on.Coach Abby and I start by talking about creating goals based on what you truly want your life to look like! This happens by being specific, getting clarity, and creating a plan to make your goals happen.We continue our conversation on maintaining focus by reflecting on:⭐️Having the “delusional” belief that you can achieve your goals⭐️Reciting daily affirmations⭐️Shifting your identity can create a path to your goals⭐️Having a like minded community to hold yourself accountableThank you all for your comments and reviews of the podcast! Don’t forget to keep those coming in so you can get a shout out on an episode! Let’s spread the message far and wide ⭐️❤️.Click the link to get on the waitlist for the Rock That Fitness Open Registration starting November 16th!--> https://www.rockthatfitness.com/rockthatfitnessLinks:RTF# 28 What Do You Want in 2023? Set Your Goals, Work on Your Goals, and Keep Working on Your Goals! https://spotifyanchor-web.app.link/e/v3CA3ZsaTvbRTF# 42 Finding Consistency, Crushing Goals, and Breaking Free from Emotional Eating with RockStar Spotlight of the Month Nicole Guerrieri https://spotifyanchor-web.app.link/e/WOL5adRAOybJoin Rock That Fitness Email List for Updates and tips on Nutrition, Fitness & Mindset! https://www.rockthatfitness.comRock That Fitness on Instagram https://www.instagram.com/rockthatfitnessMusic from Uppbeat (free for Creators!):https://uppbeat.io/t/cruen/we-got-thisLicense code: RBWENWHGXSWXAEUE

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Just like last week, this episode is all about you, the listener! Thank you for sending over your questions so I can help you navigate the confusing health and fitness world. It’s wild to me how complicated people on social media make achieving wellness and wholeness. So to combat that, I am all about giving you simple and practical steps that will help you with your goals!

The topics that I am going to cover today are:

⭐️Breakdown of macronutrients, specifically carbs and fats

⭐️How to overcome weight gain in women who are entering menopause

⭐️My opinion on intermittent fasting

⭐️How to manage loose skin without surgery

Click the link to get on the waitlist for the Rock That Fitness Open Registration starting November 16th!--> https://www.rockthatfitness.com/rockthatfitness

Links:

RTF# 57 Everything You Need to Know About Macros & Calories https://spotifyanchor-web.app.link/e/0qCxFxchzBb

RTF# 73 Exploring Emotional Eating: Your Questions, Our Insights https://spotifyanchor-web.app.link/e/COx19C52eEb

Join Rock That Fitness Email List for Updates and tips on Nutrition, Fitness & Mindset!https://www.rockthatfitness.com

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Welcome to the Rock That Fitness Podcast! This episode is inspired by you, the listeners! This topic was by far the most asked about during a recent IG Q&A. So, today I am going to talk about emotional eating. As a heads up, this episode is NOT for people who have a diagnosable eating disorder. If that is you, I encourage you to seek help from a mental health professional.

For the rest of us, Girl, I get it… I truly understand how emotional eating can impact your life in many aspects cause I’ve been there! So, how was I able to overcome my emotional eating tendencies?

First, understanding your habits and self-limiting beliefs that perpetuate emotional eating is key. Then retraining your brain to learn new skills is highly encouraged by using specific steps that can help you overcome emotional eating such as:

⭐️Awareness

⭐️Emotional regulation

⭐️Substituting the habit

⭐️Support and accountability

⭐️Mindful eating

Click the link to get on the waitlist for the Rock That Fitness Open Registration starting November 16th!--> https://www.rockthatfitness.com/rockthatfitness

Links:

Bob Newhart Stop It Clip: https://www.youtube.com/watch?v=jvujypVVBAY

RTF#9 How to Build Healthy Habits and Understanding the Habit Loop! https://spotifyanchor-web.app.link/e/JcCYP5njBvb

Join Rock That Fitness Email List for Updates and tips on Nutrition, Fitness & Mindset!https://www.rockthatfitness.com

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Kim Raibourn, proud Texan, mom, grandma, wife to her own Country Boy, and dyslexia therapist in her local school district is in our spotlight this month!

Kim has a long history of being in the fitness world as a runner but she struggled with dialing in her nutrition, eating to properly fuel her body and noticed loss of muscle mass. She also knew she needed a closer knit community that focused on strength training & nutrition that celebrated women of all ages.

Kim has become an inspiring shining star in the RTF community!

I want to thank Kim for being vulnerable during our conversation. She did not hold back about her experiences with lifelong difficulties surrounding an unhealthy mindset with her body, food, and fitness.

Since joining RTF almost a year ago, Kim has been building muscle, getting stronger and has been eating more food & dialing in her nutrition and has a whole new mindset surrounding food & fitness.

Thank you all for your comments and reviews of the podcast! Don’t forget to keep those coming in so you can get a shout out on an episode! Let’s spread the message far and wide ⭐️❤️.

Click the link to get on the waitlist for the Rock That Fitness. Deadline for the waitlist is Nov. 16th. Only those on the waitlist will get a discount and early access!

Details & Waitlist clic here--> https://www.rockthatfitness.com/rockthatfitness

Doors will open to the public on Cyber Monday!

Links:

Join Rock That Fitness Email List for Updates and tips on Nutrition, Fitness & Mindset!https://www.rockthatfitness.com

Rock That Fitness on Instagram https://www.instagram.com/rockthatfitness

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The A-Team is coming together today to catch up on our day to day lives as well as getting real on how to maintain your consistency during your weight loss journey.

I think the number one topic that Coach Abby and I get asked from our followers is all about how to stop quitting on a weight loss journey even when life gets really hard. Girl, it’s not about motivation… it’s all about setting appropriate expectations, finding joy in the process, and holding yourself accountable.

Thank you all for your comments and reviews for the podcast! Don’t forget to keep those coming in so you can get a shout out on an episode! Let’s spread the message far and wide ⭐️❤️.

Check the link below to get on the waitlist for the Rock That Fitness Open Registration starting Cyber Monday!

Links:

Join the Rock That Fitness Waitlist to Learn When Open Registration for Fall 2023 Starts! https://www.rockthatfitness.com/rockthatfitness

Join Rock That Fitness Email List for Updates and tips on Nutrition, Fitness & Mindset!https://www.rockthatfitness.com

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Rockstars, help me welcome our guest today, Nurse Coach Olga Geissler! I met Olga through the This Naked Mind Facebook group and we have been able to maintain a wonderful friendship outside of that group! Olga specializes in coaching women through the process of becoming alcohol free.

Olga is a registered nurse who works in a high stress trauma PACU. She's also a certified Nurse Coach with a passion for helping women reach their highest level of health and wellness especially those who are working to be alcohol free.

Olga graciously talks about her experiences of using alcohol and food to help manage stress, numb her feelings, and stop her thoughts. She is candid about how she was able to justify her decisions surrounding her alcohol and food intake despite feeling lonely, gaining 30 pounds, and not being happy. Olga also shares how alcohol affects our bodies on a physiological aspect which has helped her maintain her sobriety for the past two years.

Join me as I have a wonderful conversation full of vulnerability, curiosity, and love with my friend RN, Olga Geissler!

Links:

Peak Wellness Revolution Facebook Group https://www.facebook.com/groups/3404087023180587

This Naked Mind by Annie Grace https://thisnakedmind.com/

This Naked Mind Facebook Group https://www.facebook.com/groups/TNMgroup

Olga Geissler Facebook https://www.facebook.com/olga.geissler

Olga Geissler Instagram https://www.instagram.com/olgageissler/

Join the Rock That Fitness Waitlist to Learn When Open Registration for Fall 2023 Starts! https://www.rockthatfitness.com/rockthatfitness

Join Rock That Fitness Email List for Updates and tips on Nutrition, Fitness & Mindset!https://www.rockthatfitness.com

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Welcome to RTF Podcast #69! In this episode, I take you through a several important sustainable practices for fat loss. Whether you're new to the Rock That Fitness journey or a seasoned vet, these tips are essential for achieving and maintaining your health goals.

This episode has SO MUCH info; I highly recommend taking notes or listening to the episode a little at a time. A few topics I discuss are moderate calorie deficits (see below for links to three episodes taking more in depth of this strategy), adding not restricting, taking diet breaks, accelerated fat loss ideas, and calorie cycling!

Before I wrap this up, I have to give a HUGE shout out to the new members of the Rockstar Body and Mind Challenge! They are truly embodying the essence of the Rockstar team and I cannot be more proud seeing the growth the past two weeks. Now, join me for this insightful episode to improve your sustainable fat loss practices!

Links:

Join the Rockstar Body and Mind 6 Week Group Coaching Program Waitlist. Doors will open Spring 2024! https://www.rockthatfitness.com/bodyandmind

Rock That Fitness Cycling Kits! https://www.zocagear.com/collections/rtf23

RTF# 20 How to Stay Satisfied in a Calorie Deficit https://spotifyanchor-web.app.link/e/Zkn8IZbjBvb

RTF# 31 Calorie Deficits, Diet Quality, and Optimal Nutrition for

Weight Loss with Alan Aragon https://spotifyanchor-web.app.link/e/NfxqmfoCtwb

RTF# 33 Mini-Cut Mastery: A Step-by-Step Guide to Losing Fat in

4-6 Weeks https://spotifyanchor-web.app.link/e/tzkL3Pdlqxb

Join Rock That Fitness Email List for Updates and tips on Nutrition, Fitness & Mindset!https://www.rockthatfitness.com

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Today, we shine the spotlight on the Rockstar of the Month; Ronnie Van Osdell! Ronnie is a newer member of RTF and is making waves both in the gym and with her nutrition. I love her passion for not only helping herself but also encouraging others as she actively engages in our Facebook group by sharing her victories and seeking guidance on exercise form.

Ronnie's story is a testament to the importance of not just being at a healthy weight but also nurturing your strength. Learn how her journey has empowered her to regain muscle mass and overcome the physical challenges of her job as a dog groomer.

Ronnie truly embodies what we envision for all RTF Rockstars… a brave place for women to improve their fitness, ask for help when needed, and to showcase their accomplishments without any judgment!

Links:

Join Rock That Fitness Email List for Updates and tips on Nutrition, Fitness & Mindset!https://www.rockthatfitness.com

Coach Anna invites you to join Rock That Fitness, The Best Online Women's Fitness Group EVER here-> https://www.rockthatfitness.com/rockthatfitness

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Get ready for an exciting episode as Coach Abby and I treat you to a special Instagram Live recording. We dive into planned, specific topics and answer all of the burning questions that popped up in the comment section.

With your help, Coach Abby and I were able to discuss important topics in a casual setting including:

⭐️Weight loss versus fat loss

⭐️Importance of mindset changes to achieve your fitness goals

⭐️Using multiple data points to show progress

⭐️How our different coaching styles are unique and complimentary

This episode is all about connecting with our community and providing you with the guidance you need to succeed in your fat loss journey!

Links:

Join Rock That Fitness Email List for Updates and tips on Nutrition, Fitness & Mindset!https://www.rockthatfitness.com

Coach Anna invites you to join Rock That Fitness, The Best Online Women's Fitness Group EVER here-> https://www.rockthatfitness.com/rockthatfitness

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Girl! We are in the middle of the Rockstar Body and Mind 6 Week Challenge Launch and I thought this is the perfect time to talk about how to improve your body image.

With the hundreds of women I have helped throughout the years, almost every single one has had some sort of difficulty with their body image. And I get it, I’ve been there too!

This episode is PACKED with so much info to help you navigate the many layers that contribute to your state of mind and acceptance of your body. Not only do I give evidence based info to help improve your body image, I also talk about my own struggles that I have had and provide testimonials from the awesome Rockstars in Rock That Fitness about their own thoughts on body image!

Links:

Registration to Join Rockstar Body and Mind 6 Week Group Coaching Program is Open Now! Hit this link ASAP since doors will be closing September 8th! https://www.rockthatfitness.com/bodyandmind-launch

Join Rock That Fitness Email List for Updates and tips on Nutrition, Fitness & Mindset!https://www.rockthatfitness.com

Coach Anna invites you to join Rock That Fitness, The Best Online Women's Fitness Group EVER here-> https://www.rockthatfitness.com/rockthatfitness

Rock That Fitness on Instagram https://www.instagram.com/rockthatfitness

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Please join me in introducing the Rockstar Spotlight of the Month Jennifer Zimmerman! Jennifer is a proud stay at home mom and wife from Northwest Ohio who has so much zest for life.

Jennifer has a story that so many women can relate to. She started yo-yo dieting after the birth of her second child and has lost 80-100 pounds FOUR times! But in 2022, Jennifer experiences a turning point where the light bulb finally came on. It wasn’t so much the weight loss she was chasing, she wanted to make sustainable changes concerning her health and fitness while focusing more on body recomposition.

Jennifer's story is a testament to the power of resilience and determination! Join me as we celebrate her journey, her wisdom, and her unyielding commitment to her well-being.

Links:

Registration to Join Rockstar Body and Mind 6 Week Group Coaching Program Opens September 1st. Get on the Waitlist Now! https://www.rockthatfitness.com/bodyandmind

Join Rock That Fitness Email List for Updates and tips on Nutrition, Fitness & Mindset!https://www.rockthatfitness.com

Coach Anna invites you to join Rock That Fitness, The Best Online Women's Fitness Group EVER here-> https://www.rockthatfitness.com/rockthatfitness

Rock That Fitness on Instagram https://www.instagram.com/rockthatfitness

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Hello Rockstars! This episode pumps me up! Today, I answer all of your questions about the Rockstar Body and Mind 6 Week Challenge.

Registration opens on September 1st! Don't miss your chance to be part of this transformative journey. Join our waitlist now to secure your spot https://www.rockthatfitness.com/bodyandmind

Here’s What’s Included:

⭐️An IN-DEPTH, 6-module video course with step-by-step guides to proven fat loss & body shaping results!

⭐️Actionable and EASY-TO-IMPLEMENT weekly homework so you can create healthy habits & a positive mindset for a lifetime.

⭐️Access to Rock That Fitness strength training programs delivered in the RTF app. powered by Trainerize, so you can do workouts at home or the gym at a time that is convenient for you.

⭐️Weekly Zoom Calls with Coach Anna & Abby for real time Q&A & accountability!

⭐️A community of other Rockstar Body And Mind Challengers to support & encourage you!

Mark your calendars for September 1st and be among the first to join this transformative challenge. Get ready to elevate your body and mind to new heights! Head to the link here https://www.rockthatfitness.com/bodyandmind

Links:

Join Rock That Fitness Email List for Updates and tips on Nutrition, Fitness & Mindset!https://www.rockthatfitness.com

Coach Anna invites you to join Rock That Fitness, The Best Online Women's Fitness Group EVER here-> https://www.rockthatfitness.com/rockthatfitness

Rock That Fitness on Instagram https://www.instagram.com/rockthatfitness

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Picture this… you are at a family BBQ and everyone seems to be commenting on your food choices. We call those people "food pushers". You think to yourself, “It would be easier if I just give in to the food pushers' pressure to make it more comfortable for everyone else”. BUT, you know that even if it’s easier and more comfortable for the "food pushers" doesn’t mean that it is easier and more comfortable for you.

Girl, the A-Team has your back! Join us as we guide you on how to stay strong and convicted in your health and fitness journey, even when it seems like your friends and family may be holding you back. Learning how to stand firm in your decisions and boundaries teaches other people how to make choices for themselves as well!

Don’t forget to listen to the entire episode to hear more about how to join the Rockstar Body and Mind 6 Week Group Coaching Program!

Links:

Registration to Join Rockstar Body and Mind 6 Week Group Coaching Program Opens September 4th. Get on the Waitlist Now! https://www.rockthatfitness.com/bodyandmind

Join Rock That Fitness Email List for Updates and tips on Nutrition, Fitness & Mindset!https://www.rockthatfitness.com

Coach Anna invites you to join Rock That Fitness, The Best Online Women's Fitness Group EVER here-> https://www.rockthatfitness.com/rockthatfitness

Rock That Fitness on Instagram https://www.instagram.com/rockthatfitness

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If you have been on a weight loss journey, there is a high chance that you have experienced one or multiple weight spikes on the scale. At this point, you may feel a multitude of emotions… I get it… I have been there too!

Today, I am diving into:

⭐️What to do and what not to do when the scale shows a higher number

⭐️How to reframe your mindset surrounding what the scale says

⭐️Knowing the difference between weight loss and fat loss

⭐️Reflecting on your limiting beliefs regarding the number on the scale versus body composition

Girl, I am not going to sugar coat it, this whole process is hard. But trust me, showing yourself compassion and giving yourself grace to learn are going to make it worth it in the end.

Links:

Registration to Join Rockstar Body and Mind 6 Week Group Coaching Program Opens September 1st. Get on the Waitlist Now! https://www.rockthatfitness.com/bodyandmind

Join Rock That Fitness Email List for Updates and tips on Nutrition, Fitness & Mindset!https://www.rockthatfitness.com

Coach Anna invites you to join Rock That Fitness, The Best Online Women's Fitness Group EVER here-> https://www.rockthatfitness.com/rockthatfitness

Rock That Fitness on Instagram https://www.instagram.com/rockthatfitness

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Raise your hand if you have had a hard time getting on and off the toilet after a leg day in the gym 🙋‍♀️. If you didn’t know, that soreness is called DOMS (Delayed Onset Muscle Soreness). Today’s episode gets into the science behind DOMS including:

⭐️What is DOMS? ⭐️Why does DOMS happen? ⭐️What does DOMS tell me about my gym routine? ⭐️How to recover from DOMS?

If you have any questions, hit me up on Instagram which is linked below!

Links: Registration to Join Rockstar Body and Mind 6 Week Group Coaching Program Opens September 4th. Get on the Waitlist Now! https://www.rockthatfitness.com/bodyandmind Join Rock That Fitness Email List for Updates and tips on Nutrition, Fitness & Mindset! https://www.rockthatfitness.com Coach Anna invites you to join Rock That Fitness, The Best Online Women's Fitness Group EVER here-> https://www.rockthatfitness.com/rockthatfitness Rock That Fitness on Instagram https://www.instagram.com/rockthatfitness Music from Uppbeat (free for Creators!): https://uppbeat.io/t/cruen/we-got-this License code: RBWENWHGXSWXAEUE

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In today's episode, I interview Cristiane Taylor, the owner and founder of my all time favorite protein and snack bars Healthy Eating on the Go! The Rockstars know how much I love these bars… and they love them too!!

Cristiane shares her journey as a mom, businesswoman, nutritionist, and wife, highlighting the challenges she has faced in finding quick, nutritious snacks for her and her children.

Discover how Cristiane dedicated her life to creating her protein-packed, high-fiber bars using high-quality, all-natural ingredients that DO NOT taste bland!

Join me to learn about the unique story of Healthy Eating on the Go and to gain insights into incorporating convenient, yet nourishing snacks into your busy life that promotes lifelong wellness.

Links:

Healthy Eating on the Go Snacks https://www.healthy-onthego.com/shop

USE code ANNAROCKSTAR for 12% OFF

Registration to Join Rockstar Body and Mind 6 Week Group Coaching Program Opens Sept 1st. Get on the Waitlist Now! https://www.rockthatfitness.com/bodyandmind

Join Rock That Fitness Email List for Updates and tips on Nutrition, Fitness & Mindset!https://www.rockthatfitness.com

Coach Anna invites you to join Rock That Fitness, The Best Online Women's Fitness Group EVER here-> https://www.rockthatfitness.com/rockthatfitness

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Coach Abby joins me today to highlight and interview Rockstar Spotlight of the Month Sara Miller! Sara is our first 1:1 Client of Rock That Fitness to join us on the podcast! Led by Coach Abby, head coach of RTF 1:1 coaching, Sara is slaying her consistency with her fat loss & fitness like never before with extra accountability! Sara explains her experience of what it's like when things "finally click!"

Sara is a wife, mom, and accountant who loves to lift some heavy weight which has helped her completely change her body composition! Not only has she reduced her body fat and increased her muscle mass, Sara has also improved her mindset as she now values herself as a highly capable individual and not as a number on the scale.

Links:

Registration to Join Rockstar Body and Mind 6 Week Group Coaching Program Opens September 4th. Get on the Waitlist Now! https://www.rockthatfitness.com/bodyandmind

For More Info About Personalized 1:1 Coaching https://www.rockthatfitness.com/coaching

Join Rock That Fitness Email List for Updates and tips on Nutrition, Fitness & Mindset!https://www.rockthatfitness.com

Coach Anna invites you to join Rock That Fitness, The Best Online Women's Fitness Group EVER here-> https://www.rockthatfitness.com/rockthatfitness

Rock That Fitness on Instagram https://www.instagram.com/rockthatfitness

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The A-Team is back! In this episode, Coach Abby and I are talking about strength training and proper programming. We dive into your questions concerning:

⭐️A reasons why programming by a personal trainer is needed

⭐️Strength training frequency

⭐️Exercise order selection

⭐️Rest periods between sets

⭐️Rep ranges depending on your goals

This episode is why Rock That Fitness exists! Coach Abby and I have years of experience that takes away the guessing game and allows you to implement the scientific process to achieve your fitness goals.

Links:

Registration to Join Rockstar Body and Mind 6 Week Group Coaching Program Opens September 4th. Get on the Waitlist Now! https://www.rockthatfitness.com/bodyandmind

Join Rock That Fitness Email List for Updates and tips on Nutrition, Fitness & Mindset!https://www.rockthatfitness.com

Coach Anna invites you to join Rock That Fitness, The Best Online Women's Fitness Group EVER here-> https://www.rockthatfitness.com/rockthatfitness

Rock That Fitness on Instagram https://www.instagram.com/rockthatfitness

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Join me, today, as I guide you through all macronutrients and calorie tracking 101. You will want to download this episode, bookmark it, and take notes!

As a quick refresher, macronutrients are the building blocks that add up to make calories. For instance, carbohydrates and protein are 4 calories per gram, alcohol is 7 calories per gram, and fat is 9 calories per gram.

What I love most about macronutrients and calories is that it’s all science, Baby! When we actually break down food into its simplest form, balancing our macronutrients to sustain muscle & lean body mass while reducing body fat; find the right formula for our body.

Links:

Registration to Join Rockstar Body and Mind 6 Week Group Coaching Program Opens September 4th. Get on the Waitlist Now! https://www.rockthatfitness.com/bodyandmind

Join Rock That Fitness Email List for Updates and tips on Nutrition, Fitness & Mindset!https://www.rockthatfitness.com

Coach Anna invites you to join Rock That Fitness, The Best Online Women's Fitness Group EVER here-> https://www.rockthatfitness.com/rockthatfitness

Rock That Fitness on Instagram https://www.instagram.com/rockthatfitness

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I can’t believe we are at the 1 YEAR MARK of starting the Rock That Fitness Podcast. I am blown away by your love, acceptance, and shared transformations and cannot wait to see what the next year has in store! Thank you for being a part of the RTF community 😀.

Today’s episode is going to be real and raw. I talk about my experiences with having a breast augmentation revision due to a capsular retraction and how that ultimately led to a HARD 6 week restriction on any type of exercise.

Not going to lie, this was a freaking hard time so I hope that my experiences can help you feel seen and heard if you are going through a similar situation.

Links:

Registration to Join Rockstar Body and Mind 6 Week Group Coaching Program Opens September 4th. Get on the Waitlist Now! https://www.rockthatfitness.com/bodyandmind

Join Rock That Fitness Email List for Updates and tips on Nutrition, Fitness & Mindset!https://www.rockthatfitness.com

Coach Anna invites you to join Rock That Fitness, The Best Online Women's Fitness Group EVER here-> https://www.rockthatfitness.com/rockthatfitness

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Rock That Fitness Rockstar, Kathy Vana is a BEAUTIFUL person inside and out. She is a mom, grandmother, payroll support person, and snowbirder between Chicago and Arizona!

Kathy shares her personal experience of joining RTF already at her goal weight but facing the challenge of a skinny-fat body composition. Find out how Kathy embraced the power of strength training to transform her physique, increase muscle mass, and improve her overall body composition. Kathy's dedication to strength training not only transformed her physical appearance but also plays a crucial role in maintaining her bone health and warding off osteoporosis.

Kathy's story is a testament to the impact that strength training and a supportive community can have on our overall well-being. Join me as I celebrate Kathy's achievements and draw inspiration from her journey towards strength, vitality, and living life to the fullest.

Links:

Registration to Join Rockstar Body and Mind 6 Week Group Coaching Program Opens September 4th. Get on the Waitlist Now! https://www.rockthatfitness.com/bodyandmind

Join Rock That Fitness Email List for Updates and tips on Nutrition, Fitness & Mindset!https://www.rockthatfitness.com

Coach Anna invites you to join Rock That Fitness, The Best Online Women's Fitness Group EVER here-> https://www.rockthatfitness.com/rockthatfitness

Rock That Fitness on Instagram https://www.instagram.com/rockthatfitness

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In this dynamic episode, I delve into the transformative power of turning insight into action. Join me as I explore the concepts of priorities, momentum, and embracing change to create meaningful transformations in your life.

⭐️Discover how aligning your actions with your priorities unlocks a sense of purpose and fulfillment.

⭐️Learn how momentum can create ease in your life and make your progress easier to achieve.

⭐️Understand the vital role of change in personal transformation. I know this sounds cliche but… nothing changes if nothing changes!

Through personal insights and shared experiences, I empower you to take inspired action and create lasting change in your own journey. Get ready to harness the power of your priorities, build momentum, and embrace the transformative potential of change!

Links:

Registration to Join Rockstar Body and Mind 6 Week Group Coaching Program Opens September 4th! https://www.rockthatfitness.com/bodyandmind

RTF# 32 Grandma Blizzard Rockstar https://spotifyanchor-web.app.link/e/DnBpkzblqxb

Join Rock That Fitness Email List for Updates and tips on Nutrition, Fitness & Mindset!https://www.rockthatfitness.com

Coach Anna invites you to join Rock That Fitness, The Best Online Women's Fitness Group EVER here-> https://www.rockthatfitness.com/rockthatfitness

Rock That Fitness on Instagram https://www.instagram.com/rockthatfitness

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The A-Team is back! Coach Abby and I answer THE burning question: "How long does it take to see fat loss or muscle definition results?" As with most things in life, the answer is not so straightforward, as it depends on various factors, including individual definitions of results and your specific goals.

Join us as Coach Abby and I delve into: ⭐️Circumstances and variables that influence the timeline for seeing desired outcomes ⭐️Examining the need for instant gratification and how urgency ends up creating guilt and shame ⭐️Challenging the notion of fixed timelines and emphasizing the significance of embracing the journey and enjoying the process

Join us as we discover the true essence of achieving results and redefine your expectations along the way.

Links: Join Rock That Fitness Email List for Updates and tips on Nutrition, Fitness & Mindset! https://www.rockthatfitness.com Coach Anna invites you to join Rock That Fitness, The Best Online Women's Fitness Group EVER here-> https://www.rockthatfitness.com/rockthatfitness Rock That Fitness on Instagram https://www.instagram.com/rockthatfitness

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This week I’m talking about a topic that all of us have had experience with that holds us back from achieving our health and fitness goals;self-sabotage.

I preach about self-care and self- love every day and self-sabotage is the complete opposite of this mantra.

In this episode, I will shed light on: ⭐️ Defining self-sabotage (mentally, physically, and emotionally) ⭐️ Steps to overcome self-sabotage (the RAD method) ⭐️Five types of self-sabotage

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I am super pumped for this episode! This month’s RockStar Spotlight is Karla Kammeraad- Bos AKA Boss. Karla does it all… she is a wife, mother, grandmother, accountant, active church member, and a team leader for Rock That Fitness!

Karla actually found me through Instagram and quickly jumped on board to be an OG member of RTF. Since joining RTF 3 years ago, Karla has lost fat, reduced pant sizes, and increased her muscle mass! What she is most proud about is her vast improvement with her mindset surrounding her relationship with food and her body. Karla has also learned to trust the guidance and process I have created for her through RTF, especially when the scale isn't budging.

Karla, thank you so much for being a part of this amazing community! It continues to be such a joy to work with you on your health and fitness journey.

Links:

Join Rock That Fitness Email List for Updates and tips on Nutrition, Fitness & Mindset!https://www.rockthatfitness.com

Coach Anna invites you to join Rock That Fitness, The Best Online Women's Fitness Group EVER here-> https://www.rockthatfitness.com/

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Today’s episode is all about cardiovascular fitness and the science of WHY you need to include it for your heart & lung health!

I know I talk A LOT about the importance of strength training, however, getting in some cardio is also super important for your health. Not only am I talking about the science of cardiovascular fitness, I also get to share with you my triathlon experiences!

Some topics I discuss are:

Definition of cardiovascular exercise

Why is cardiovascular fitness important?

Target heart rate zones and how to use them to achieve your goals (see below for more details)

How to know if your cardio is working

Target Heart Rate Zones

Zone 1 - VERY Light 50% to 60%

Zone 2 - Light 60% to 70%

Zone 3 - Moderate 70% to 80%

Zone 4 - High Intensity 80% to 90%

Zone 5 - Max Effort 90% to 100%

Maximum Heart Rate Formula

1.Subtract age from 220

Calculate Target Heart Rate with 220 - Age= X and multiply by Target Heart Rate Zone percentage.

2.Calculating Target Heart Rate with Karvonen Method

First get your Resting Heart Rate (RHR), set aside.

Next subtract age from 220 for Maximum Heart Rate (MHR)

Subtract RHR from MHR for Heart Rate Reserve (HRR)

Multiply HRR by % and then add back RHR

Example:

HRR X 70% + RHR + Target Heart Rate (THR)

220 - age 52 = 168 (MHR)

168 MHR - 45 (RHH)= 123 HRR

123 HRR X 70% = 86.1 + 45 RHR= 131 BPM (Target Heart Rate Zone 2)

OR online calculator for Karvonen Method

Click here -> Karvonen Calculator

Links:

Join Rock That Fitness Email List for Updates and tips on Nutrition, Fitness & Mindset!https://www.rockthatfitness.com

Coach Anna invites you to join Rock That Fitness, The Best Online Women's Fitness Group EVER here-> https://www.rockthatfitness.com/

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Today, I have an extra special episode for you! To help celebrate our 7th wedding anniversary in May, I am telling the story of how Country Boy and I met😍It’s amazing how most of the time, when you aren’t looking or trying, the perfect situation can pop up! That’s pretty much the gist of our story!I know it’s not my usual health and fitness content Since I get asked about Country Boy, my husband, Ron, I thought it would be fitting to share the story of how we met. I dedicate this episode to my Ron Ron, Superman, Country Boy, Lover Boy & bestest friend in my life, Sir Ron Wilson II! Love you and I’ll always be “your girl!” ❤️Links:Join Rock That Fitness Email List for Updates and tips on Nutrition, Fitness & Mindset! https://www.rockthatfitness.comCoach Anna invites you to join Rock That Fitness, The Best Online Women's Fitness Group EVER here-> https://www.rockthatfitness.com/Rock That Fitness on Instagram https://www.instagram.com/rockthatfitnessMusic from Uppbeat (free for Creators!):https://uppbeat.io/t/cruen/we-got-thisLicense code: RBWENWHGXSWXAEUE

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The A-Team is back! Coach Abby and I felt inspired by our last conversation about time management. So we decided to do a more personal episode about our current lives and struggles as we navigate our health and fitness at this time.

As always, Coach Abby and I had a great time catching up and letting our guards down while talking about keeping a healthy mindset when life gets hard, body modifications, deciding to have breast implants in or out, hormonal changes and PCOS, mini-cuts, and sleep difficulties.

Past RTF episodes that have a deeper dive into the topics that Coach Abby and I discussed today are linked below!

Links:

RTF#14 Did AnnaRockstar Have a Tummy Tuck & Boob Job? https://spotifyanchor-web.app.link/e/rSgrU1bjBvb

RTF# 33 Mini-Cut Mastery: A Step-by-Step Guide to Losing Fat in 4-6 Weeks https://spotifyanchor-web.app.link/e/tzkL3Pdlqxb

RTF# 38 The Power of Sleep: How to Get Optimal Sleep That Will Impact Your Whole Life! https://spotifyanchor-web.app.link/e/7CcBQR67Yxb

RTF# 44 Mastering Time Management: Overcoming Barriers and Achieving Success https://spotifyanchor-web.app.link/e/u1sXFS41ozb

Join Rock That Fitness Email List for Updates and tips on Nutrition, Fitness & Mindset!https://www.rockthatfitness.com

Coach Anna invites you to join Rock That Fitness, The Best Online Women's Fitness Group EVER here-> https://www.rockthatfitness.com/

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Alan Aragon is back!! I am incredibly honored that Alan has shared his knowledge on the Rock That Fitness Podcast now for the third time. As a reminder, Alan is a nutrition researcher, educator, and author with over 30 years of success in the health field and is highlighting the importance of using evidence based information to help you live your best Rockstar life! Check out episodes 17 and 31, linked below, to listen to Alan’s previous interviews!

In this episode, Alan and I dive into:

✅Current research regarding consuming various cooking oils

✅Defining body recomposition and how to make

✅Progressive overload strength training

✅Identifying fitness plateaus and how to break them

✅Building muscle can happen at ANY AGE and why it is important

Alan’s Resources:

Alan’s website https://alanaragon.com

Alan’s Instagram https://www.instagram.com/thealanaragon/

Flexible Dieting Book https://alanaragon.com/flexibledietingbook/

The Protein Book https://alanaragon.com/proteinbook/

RTF# 17: https://spotifyanchor-web.app.link/e/Pw86R0bjBvb

RFT# 31 https://spotifyanchor-web.app.link/e/NfxqmfoCtwb

Links:

Join Rock That Fitness Email List for Updates and tips on Nutrition, Fitness & Mindset!https://www.rockthatfitness.com

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Today I discuss the importance of setting and maintaining healthy boundaries in your personal and professional lives. Boundaries are crucial for maintaining your well-being, managing stress, and achieving success in your health and fitness journey.

Setting and maintaining boundaries can be scary, but in reality, it truly is an act of kindness not only for you but for other people. Despite the benefits, I delve into the common challenges in setting boundaries, such as guilt, fear of conflict, and people-pleasing tendencies. At some point though, you have to take ownership of your lives!

At the end of the episode, I provide practical tips and strategies for setting and maintaining healthy boundaries, including effective communication techniques, assertiveness skills, and self-care practices. We also discuss the positive impacts of setting boundaries, including increased self-worth, improved relationships, and enhanced productivity.

Links:

Boundaries: When to Say Yes; How to Say No to Take Control of Your Life by Drs. Henry Cloud and John Townsend https://www.drcloud.com/books/boundaries

Join Rock That Fitness’ Email List for Updates and tips on Nutrition, Fitness & Mindset!https://www.rockthatfitness.com

Join Rock That Fitness 2023 Waitlist https://www.rockthatfitness.com/rock-that-fitness-membership-waitlist

AnnaRockStar Instagram https://www.instagram.com/annarockstarfitness/

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I am super pumped for this episode! This month’s RockStar Spotlight is Janelle Sullivan and I have a feeling that many of you are going to relate to her story. She comes from an athletic background and has tried a variety of fitness styles but never really found the community she was hoping for. Thankfully, Janelle joined Rock That Fitness in June 2022 and has been killing it!

Janelle opens up about her previous struggles with lingering injuries, metabolic issues, constant dieting, and being stuck on the cardio hamster wheel, unable to achieve the results she desired. Since joining Rock That Fitness, Janelle has been focusing on strength training, hitting her macros, and sleeping better which has allowed her to be able to reach her fitness goals injury-free!

Janelle's story is relatable and inspiring, showcasing the power of perseverance and finding the right fitness approach for your needs!

Links:

ROCKSTAR BODY AND MIND 6 WEEK CHALLENGE OPEN FOR REGISTRATION NOW- https://www.rockthatfitness.com/bodyandmind

RTF# 38 The Power of Sleep: How to Get Optimal Sleep That Will Impact Your Whole Life! https://spotifyanchor-web.app.link/e/7CcBQR67Yxb

Join Rock That Fitness Email List for Updates and tips on Nutrition, Fitness & Mindset!https://www.rockthatfitness.com

Coach Anna invites you to join Rock That Fitness, The Best Online Women's Fitness Group EVER here-> https://www.rockthatfitness.com/

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It’s time for another A-Team episode! Coach Abby and I dive into the crucial topic of time management and how it impacts our ability to prioritize healthy habits such as meal planning and exercise. Many of us struggle with the common excuse of not having enough time, but is it really a matter of time or how we manage it?

Coach Abby and I discuss the barriers to effective time management such as lacking boundaries and structure, common distractions, procrastination, and lack of clarity on priorities. These barriers can hinder your health and fitness goals and it's important to address this time management issue.

To help you succeed in managing your time effectively, Coach Abby and I share practical tips and strategies for success! From setting clear goals to creating schedules and routines, we provide actionable steps to improve your time management skills and make time for healthy habits.

Links:

Join Rock That Fitness’ Email List for Updates and tips on Nutrition, Fitness & Mindset!https://www.rockthatfitness.com

Join Rock That Fitness 2023 Waitlist https://www.rockthatfitness.com/rock-that-fitness-membership-waitlist

AnnaRockStar Instagram https://www.instagram.com/annarockstarfitness/

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I am super excited for this episode where I had the privilege of interviewing Dr. Suzanne Gilberg-Lenz! She is a board certified OB/GYN using integrative/holistic techniques and Ayurvedic medicine to help women navigate menopause with a new outlook, whether they are pre/post menopause or going through menopause. Dr.Suzanne helps women take back their own individual story about menopause and celebrate rather than dread this phase of life.

Dr. Gilberg-Lenz is also the author of Menopause Bootcamp and is a breast cancer survivor!

Not only is she a guest on the Rock That Fitness podcast, Dr. Giliberg-Lenz has also been a guest on The Drew Barrymore Show and various shows on HLN.

Check out the links below to learn more about my guest in the show notes.

Links:

Dr. Suzanne Gilberg-Lenz’s Website https://thedrsuzanne.com/

Dr. Suzanne Gilberg-Lenz’s Instagram https://www.instagram.com/askdrsuzanne/?hl=en

Join Rock That Fitness’ Email List for Updates and tips on Nutrition, Fitness & Mindset!https://www.rockthatfitness.com

Join Rock That Fitness 2023 Waitlist https://www.rockthatfitness.com/rock-that-fitness-membership-waitlist

AnnaRockStar Instagram https://www.instagram.com/annarockstarfitness/

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I had the pleasure of talking to our RockStar Spotlight of the Month, Nicole Guerrieri. Before joining Rock That Fitness, Nicole’s weight fluctuated 20-40 pounds and she realized she needed something more consistent in her life. She started in Rock That Fitness a year ago and has been CRUSHING it!Nicole was able to reflect on her life with me concerning her struggles using food to soothe her emotions (hello the big bowl of pasta) and where she felt that she would always give up before reaching her goals.If this is the first episode of RTF that you are listening to, I highly recommend that you head back to RTF# 1 (linked below) to learn more about me and my passion to help women live the life they want!Links:RTF# 1 https://spotifyanchor-web.app.link/e/LccmJ8njBvbJoin Rock That Fitness’ Email List for Updates and tips on Nutrition, Fitness & Mindset! https://www.rockthatfitness.comJoin Rock That Fitness 2023 Waitlist https://www.rockthatfitness.com/rock-that-fitness-membership-waitlist⁠AnnaRockStar Instagram https://www.instagram.com/annarockstarfitness/Music from Uppbeat (free for Creators!):https://uppbeat.io/t/cruen/we-got-thisLicense code: RBWENWHGXSWXAEUE

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Recently, I have been getting a lot of messages from people about the recent news of WW buying Sequence and potentially adding prescription medications into their weight loss programs.I know it is challenging, BUT, transitioning away from “diet programs” that kept me coming back was the best thing I have done for my life.I am super pumped to be able to share with you how my life and health have transformed for the better by ditching the diet programs and focusing on mindful eating and strength training to lose fat and increase muscle mass.As a disclaimer, this is not about bashing any specific program including WW. We all have a journey to get us to where we want to go. If you want to hear about my journey from the beginning, make sure to head to episode one (linked below)!Links:RTF# 1 https://spotifyanchor-web.app.link/e/LccmJ8njBvbJoin Rock That Fitness’ Email List for Updates and tips on Nutrition, Fitness & Mindset! https://www.rockthatfitness.comJoin Rock That Fitness 2023 Waitlist https://www.rockthatfitness.com/rock-that-fitness-membership-waitlist⁠AnnaRockStar Instagram https://www.instagram.com/annarockstarfitness/Music from Uppbeat (free for Creators!):https://uppbeat.io/t/cruen/we-got-thisLicense code: RBWENWHGXSWXAEUE

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I just got back from our second annual RockStar Retreat and what a fantastic weekend. Since then, I’ve been on a high and even more passionate to spread the RockStar Fitness message.

Join Coach Abby and I in a candid conversation about our recent RockStar Retreat, where 28 women from across the country gathered to celebrate their power and passion for fitness. Coach Abby and I share our experiences and insights from the retreat and answer your questions that were left unanswered in a previous episode, RTF# 36 (link down below).

Tune in to learn how to tap into your own power and embrace your inner RockStar!

Links:

RTF# 36 https://spotifyanchor-web.app.link/e/fW6iZ5hlqxb

Join Rock That Fitness’ Email List for Updates and tips on Nutrition, Fitness & Mindset!https://www.rockthatfitness.com

Join Rock That Fitness 2023 Waitlist https://www.rockthatfitness.com/rock-that-fitness-membership-waitlist

AnnaRockStar Instagram https://www.instagram.com/annarockstarfitness/

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In this episode, I discuss why it is so hard to make true change in your life and how you can actually make those changes stick! I dive deep into the research behind the National Academy of Sports Medicine’s (NASM) Stages of Behavior Change framework and Don Kelly and Daryl Conner’s Emotional Cycle of Change to give you evidence-based techniques to help you reach your goals.

As always, I round out this episode by giving you a pep talk on how to utilize the information you learned today to make lasting changes to lose fat, gain strength, and improve your mindset!

The Stages of Behavior Change from NASM (this is the sciency stuff!)

🧠Pre-contemplation

🧠Contemplation

🧠Preparation

🧠Action

🧠Maintenance

The Emotional Cycle of Change from Don Kelly and Daryl Conner (this is the nitty gritty stuff!)

❤️Uninformed optimism

❤️Informed pessimism

❤️Valley of despair

❤️Informed optimism

❤️Success and fulfillment

Links:

Join Rock That Fitness’ Email List for Updates and tips on Nutrition, Fitness & Mindset! https://www.rockthatfitness.com

Join Rock That Fitness 2023 Waitlist https://www.rockthatfitness.com/rock-that-fitness-membership-waitlist

AnnaRockStar Instagram https://www.instagram.com/annarockstarfitness/

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In this episode, we are diving deep into the importance of sleep and how it affects every aspect of your life. Did you know that the average person spends 26 years of their life sleeping?? That is wild!The list of benefits about getting good sleep is LONG. Just scratching the surface, benefits include more energy, better mood, stronger immune system, better regulated hormones and metabolism, cell regeneration, improved memory and decision making skills, and reduced stress.The questions answered during this episode are:✅Why is sleep important?✅What are the impacts of not getting enough sleep?✅What is the 35,000 foot view of sleep?✅What happens when we sleep?As always, I will wrap up the episode by teaching you some tips to help improve your sleep!Links:Join Anna's Email List for Updates and tips on Nutrition, Fitness & Mindset! https://www.rockthatfitness.comAnnaRockStar Instagram https://www.instagram.com/annarockstarfitness/Music from Uppbeat (free for Creators!):https://uppbeat.io/t/cruen/we-got-thisLicense code: RBWENWHGXSWXAEUE

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In this episode, I have the privilege of talking to our RockStar Spotlight of the month, Jen Lyon! Jen is super busy with being a mom, wife, and student all while working on her health and fitness inside Rock That Fitness. Like many other RockStars, Jen found me through WW and realized that it just wasn’t working for her anymore… she needed something more!

Jen opens up about her struggles with having an all or nothing mentality, taking her two years being in the program to put into place the healthy mindset Rock That Fitness emphasizes. By using the tools she has learned while improving her consistency with nutrition and strength training, Jen is the smallest she has been since high school and does not need insulin to manage her type 2 diabetes anymore!

If you want to see what the hype is all about, open registration for the first cohort of Rock That Fitness of 2023 is February 20-26!! Head to https://www.rockthatfitness.com/rockthatfitness to get on the list 😍.

Links:

Join Anna's Email List for Updates and tips on Nutrition, Fitness & Mindset! https://www.rockthatfitness.com

AnnaRockStar Instagram https://www.instagram.com/annarockstarfitness/

Music from Uppbeat (free for Creators!):

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In this episode, Coach Abby and I answer YOUR burning questions and address the frequent comments that we get on social media. We also give a little teaser for next week’s episode which is all about sleep! Some of the questions covered are:

✅How can I easily track my calories when I am going out to eat?

✅What supplements do you take?

✅What is up with all of these “fitness influencers” that I follow using steroids?

✅Is it normal to have lingering knee pain after you start a new program?

✅Can I deadlift if I have back pain?

✅What is a calorie deficit? Check out the link below for RTF# 31 for more info about this exact topic.

✅How do you recommend “mindless” eating?

✅How do I overcome not wanting to take progress pictures because I don’t like the way I look?

Sending some major love to you all for showing up every day and sending us questions to learn more!

Open registration for the first cohort of Rock That Fitness in 2023 is February 20-26!! Head to https://www.annarockstarfitness.com/rockthatfitness to get on the list 😍.

Links:

RTF# 31 https://spotifyanchor-web.app.link/e/QSG0K38bdxb

Join Anna's Email List for Updates and tips on Nutrition, Fitness & Mindset! https://www.annarockstarfitness.com

AnnaRockStar Instagram https://www.instagram.com/annarockstarfitness/

FREE AnnaRockStar 30 Day Strength Challenge https://www.annarockstarfitness.com/AnnaRockstar30dayStrengthChallenge

Music from Uppbeat (free for Creators!):

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Hey girl! In this episode, Abby and I dive deep into meal plans and meal prepping to help you implement your own road map to improve your weight loss success. Just a heads up, the meal plan is more important than the meal prep!

Abby and I both agree that instead of giving you a personalized meal plan, we want to teach you the steps to create a sustainable meal plan that fits your lifestyle, food preferences, and fitness goals.

A few questions to help you build a meal plan are:

✅What is your fitness and/or weight loss goal?

✅What is your goal for calorie and protein intake for the day?

✅Based on what your day looks like, how often can you or want to eat?

✅For each meal, what protein do you want to build your meal around?

✅After the protein is decided, which carbohydrates and fats do you want to round out your meal?

✅Are there fruit and vegetables in your meal?

Don’t forget, your meal plan isn’t set in stone! Use the data you’ve gotten from experimenting with what works best for you to help create and implement your flexible meal plan.

Rock That Fitness OPEN REGISTRATION 2023 Waitlist https://www.annarockstarfitness.com/rockthatfitness

Links:

Join Anna's Email List for Updates and tips on Nutrition, Fitness & Mindset! https://www.annarockstarfitness.com

AnnaRockStar Instagram https://www.instagram.com/annarockstarfitness/

FREE AnnaRockStar 30 Day Strength Challenge https://www.annarockstarfitness.com/AnnaRockstar30dayStrengthChallenge

Music from Uppbeat (free for Creators!):

https://uppbeat.io/t/cruen/we-got-this

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In this episode, I interview one of our shining RockStar members, Colleen Goddard. I loved getting to know Colleen through a written interview questionnaire but getting to actually talk with her really moved me. It's an incredible thing to see when a Rockstar member makes the REAL mind shift, makes health & fitness a priority and nothing is gonna stop her!

Like many of us, Colleen has been on every type of diet and exercise plan out there and never really found the results she was wanting until starting Rock that Fitness. Spoiler alert… eating more protein, getting consistent with tracking, and lifting heavy stuff made the biggest difference!

Colleen also contributes her success to the Rock that Fitness Facebook community where she learned more about herself while engaging and connecting with other members.

I give Colleen credit for taking action and holding herself accountable! Thank you, Colleen! YOU ROCK!

Rock That Fitness OPEN REGISTRATION 2023 Waitlist https://www.annarockstarfitness.com/rockthatfitness

Links:

Join Anna's Email List for Updates and tips on Nutrition, Fitness & Mindset! https://www.annarockstarfitness.com

AnnaRockStar Instagram https://www.instagram.com/annarockstarfitness/

FREE AnnaRockStar 30 Day Strength Challenge https://www.annarockstarfitness.com/AnnaRockstar30dayStrengthChallenge

Music from Uppbeat (free for Creators!):

https://uppbeat.io/t/cruen/we-got-this

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In this episode, I am walking you through the simple steps of my “mini-cut” to help me lose fat in the next 4-6 weeks. This is the exact process that Abby and I use in the Rock That Fitness program! After my surgeries and happily enjoying the holidays, I felt that my jeans were getting a little snug.

So, I needed to do something to get back into my normal maintenance phase. Hello mini-cut season! This episode answers your questions about shedding fat such as:

✅Who is process for?

✅How do I set my calories?

✅How do I set my protein goal?

✅What is a realistic weight loss goal?

✅How can I track my weight and fat percentage on the scale correctly?

✅How can I improve my self-efficacy for weight loss success?

Rock That Fitness OPEN REGISTRATION 2023 Waitlist https://www.annarockstarfitness.com/rockthatfitness

Links:

RTF# 4 Rockstar Approach to Successful Weight Loss https://spotifyanchor-web.app.link/e/CPd11MGeKwb

Join Anna's Email List for Updates and tips on Nutrition, Fitness & Mindset! https://www.annarockstarfitness.com

AnnaRockStar Instagram https://www.instagram.com/annarockstarfitness/

FREE AnnaRockStar 30 Day Strength Challenge https://www.annarockstarfitness.com/AnnaRockstar30dayStrengthChallenge

Music from Uppbeat (free for Creators!): https://uppbeat.io/t/cruen/we-got-this

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Hey girl! You are in for a real treat today. In this episode, I have the amazing opportunity to interview my husband’s grandmother, 102 years young, Grandma Mary Elise Blizzard! She is one of the sweetest, kindest, and happiest human beings I’ve ever known.

The biggest take away from Grandma Blizzard’s life is that we don’t need to make our health journey complicated. What we need to focus on is staying active, eating healthy foods, staying positive, and having fulfilling connections. Oh and don’t forget about eating cheese (in moderation) and putting on your lipstick and blush before leaving your bedroom 😍.

Join the Rock That Fitness WAITLIST for the next OPEN REGISTRATION https://www.annarockstarfitness.com/rockthatfitness

Links:

Join Anna's Email List for Updates and tips on Nutrition, Fitness & Mindset! https://www.annarockstarfitness.com

AnnaRockStar Instagram https://www.instagram.com/annarockstarfitness/

FREE AnnaRockStar 30 Day Strength Challenge https://www.annarockstarfitness.com/AnnaRockstar30dayStrengthChallenge

Music from Uppbeat (free for Creators!):

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Alan Aragon is back! In this episode, Alan and I nerd out on all things weight loss and nutrition. Buckle up cause this is a jammed packed episode! Topics include:

✅How to achieve a caloric deficit

✅Importance of losing fat mass and not lean body mass

✅Does elevated cortisol affect weight?

✅Building blocks of lean body composition and overall wellness

✅Macro-nutrients AND diet quality are important

✅How to handle trigger foods

I am extremely honored to have Alan back on the podcast! Check out the links below for more information regarding Alan’s work and to listen to Alan’s first episode with me; RTF# 17.

Resources:

Alan’s previous episode RTF# 17: https://spotifyanchor-web.app.link/e/Pw86R0bjBvb

Alan’s Website https://alanaragon.com

Alan’s Instagram https://www.instagram.com/thealanaragon/

Flexible Dieting Book https://alanaragon.com/flexibledietingbook/

The Protein Book https://alanaragon.com/proteinbook/

Links:

Join Anna's Email List for Updates and tips on Nutrition, Fitness & Mindset! https://www.annarockstarfitness.com

Rock That Fitness OPEN REGISTRATION 2023 Waitlist https://www.annarockstarfitness.com/rockthatfitness

AnnaRockStar Instagram https://www.instagram.com/annarockstarfitness/

FREE AnnaRockStar 30 Day Strength Challenge https://www.annarockstarfitness.com/AnnaRockstar30dayStrengthChallenge

Music from Uppbeat (free for Creators!):

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In this episode, Abby and I are going to be talking about several of the mistakes and pitfalls that people fall into when kicking off their new weight loss and fitness programs!

We both agree that resolutions can be difficult to create and maintain since it seems to be an all or nothing mentality. Instead, we recommend visualizing how you would like to live your life in the future as a guiding light for your health and fitness goals.

Abby and I aren’t saying don’t make goals, let’s just use a more thoughtful approach to help promote growth and success. If you are needing more help with this process, check out the link below for more information on our new challenge starting January 9th, POWER 40!

Links:

Join Anna's Email List for Updates and tips on Nutrition, Fitness & Mindset! https://www.annarockstarfitness.com

Join Rock That Fitness Group Coaching https://www.annarockstarfitness.com/rockthatfitness

AnnaRockStar Instagram https://www.instagram.com/annarockstarfitness/

Join

our new 40 day challenge POWER 40 https://www.annarockstarfitness.com/power40

FREE AnnaRockStar 30 Day Strength Challenge https://www.annarockstarfitness.com/AnnaRockstar30dayStrengthChallenge

Music from Uppbeat (free for Creators!):

https://uppbeat.io/t/cruen/we-got-this

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In this episode, I had the privilege of interviewing one of Rock That Fitness’s OG members, Trish Singh! She is a very proud mom, grandma, and x-ray tech who has found the right combination for her consisting of nutrition, fitness, and mindset.

Trish started her health journey with WW over 20 years ago when she was trying to lose weight due to high blood pressure concerns. With WW and Orange Theory, she was able to lose weight and maintain that weight loss, however, Trish felt that there were a couple pieces missing in her health journey.

With the tools she has learned from Rock That Fitness, Trish has been able to lose even more fat, increase her muscle mass, and reduce her osteoporosis risk!

Links:

Join Anna's Email List for Updates and tips on Nutrition, Fitness & Mindset! https://www.annarockstarfitness.com

Join Rock That Fitness Group Coaching https://www.annarockstarfitness.com/rockthatfitness

AnnaRockStar Instagram https://www.instagram.com/annarockstarfitness/

FREE AnnaRockStar 30 Day Strength Challenge https://www.annarockstarfitness.com/AnnaRockstar30dayStrengthChallenge

Join our new 40 Day Challenge POWER 40 https://www.annarockstarfitness.com/power40

Music from Uppbeat (free for Creators!):

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In this episode, I am going to be talking about how you can set goals for your 2023 fitness journey! I want to highlight how I used to make goals which helped me accomplish many things in my past life but I also want to talk about how I approach making goals differently in my current life.

I had to get real vulnerable with this topic in order to reflect on the many layers to my journey that have led me to where I am today. I had to really dig deep to understand my current process to goal setting while also acknowledging my past experiences.

Links:

Join Anna's Email List for Updates and tips on Nutrition, Fitness & Mindset! https://www.annarockstarfitness.com

Join Rock That Fitness Group Coaching https://www.annarockstarfitness.com/rockthatfitness

AnnaRockStar Instagram https://www.instagram.com/annarockstarfitness/

FREE AnnaRockStar 30 Day Strength Challenge https://www.annarockstarfitness.com/AnnaRockstar30dayStrengthChallenge

Music from Uppbeat (free for Creators!):

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In this episode, I talk about how true change and sustainability come from little, simple, and seemingly insignificant daily actions that when put together, have a compounding effect on your health journey. This compounding effect is even more impactful when we are present and mindful during our decision making processes. When you are having a difficult day, remember, just showing up is the little that eventually becomes a lot!! Self-care, self-love all day, every day ❤️.

Links:

Join Anna's Email List for Updates and tips on Nutrition, Fitness & Mindset! https://www.annarockstarfitness.com

Join Rock That Fitness Group Coaching https://www.annarockstarfitness.com/rockthatfitness

AnnaRockStar Instagram https://www.instagram.com/annarockstarfitness/

FREE AnnaRockStar 30 Day Strength Challenge https://www.annarockstarfitness.com/AnnaRockstar30dayStrengthChallenge

Music from Uppbeat (free for Creators!):

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In this episode, I had the privilege of interviewing Dr. Rose from Rose Cosmetic Surgery Center. He is the surgeon who performed my excess skin removal and breast augmentation back in August 2022.

Dr. Rose has decades of experience and is not only one of the best surgeons here in Texas, but also in the country!

Dr. Rose started his career performing reconstructive surgeries for adults and children all over the world who had cleft palettes and injuries from accidents and burns. For the past ten years, Dr. Rose and his team have specialized in performing cosmetic surgeries including breast augmentation, rhinoplasty, tummy tucks, and face lifts.

Not only do cosmetic surgeries help with the physical changes from life, these surgeries can also be seen as a “reconstruction for the soul”.

Links:

Join Anna's Email List for Updates and tips on Nutrition, Fitness & Mindset! https://www.annarockstarfitness.com

Join Rock That Fitness Group Coaching https://www.annarockstarfitness.com/rockthatfitness

AnnaRockStar Instagram https://www.instagram.com/annarockstarfitness/

FREE AnnaRockStar 30 Day Strength Challenge https://www.annarockstarfitness.com/AnnaRockstar30dayStrengthChallenge

Rose Cosmetic Surgery Center https://www.rosecosmeticsurgery.com

Music from Uppbeat (free for Creators!):

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In this episode, Abby and I get super vulnerable by sharing our own personal experiences of feeling trapped and restricted by the diet mentality that our culture seems to perpetuate in our daily lives. Despite the struggle, these experiences have taught us how to implement sustainable strategies to achieve the life that we have been dreaming of for years. Through this learning process, Abby and I have been able to create the three pillars of what makes a Rockstar fit life! These three pillars are:

🥦Nutrition

🏋️‍♀️Fitness/strength training (if you want more detailed info on this pillar, check the link below for RTF# 22)

🧠Mindset

Stay tuned to the end of the episode where Abby and I continue our discussion in our newest segment, Backstage Pass with the A-Team! This segment is a behind the scenes look into what Abby and I talk about after we stop recording our episode. Not surprising, it gets pretty fun, real, and sassy!

If you were able to relate to any portion of this episode, you are in luck! The doors to join Rock That Fitness are open TODAY, November 28th, and will close December 4th. Head to my website (link below) to join the waitlist. As a heads up, prices for Rock That Fitness will go up in 2023 so grab a spot now so you can be locked into the current price.

Links:

Join Anna's Email List for Updates and tips on Nutrition, Fitness & Mindset! https://www.annarockstarfitness.com

Join Rock That Fitness Group Coaching https://www.annarockstarfitness.com/rockthatfitness

AnnaRockStar Instagram https://www.instagram.com/annarockstarfitness/

FREE AnnaRockStar 30 Day Strength Challenge https://www.annarockstarfitness.com/AnnaRockstar30dayStrengthChallenge

RTF# 22 What is Strength Training? https://anchor.fm/dashboard/episode/e1pf6dc

Music from Uppbeat (free for Creators!):

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In this episode, Abby and I have a great discussion about what it really takes to have long term success with your weight loss. Let’s be honest, this journey isn’t filled with gimmicky tactics and quick fixes. True success starts with having the right mindset while using evidence-based principles to meet your goals. If you are tired of waiting for January 1st every year to start your journey and not quite making it six months, this is the episode for you!

As a reminder, the doors to join Rock That Fitness are closed BUT they will be open November 28th through December 4th! If you want to be the first to know when the doors will be open, head to my website (link below) to join the waitlist. As a heads up, prices for Rock That Fitness will go up in 2023 so grab a spot now so you can be locked into the current price.

Links:

Join Anna's Email List for Updates and tips on Nutrition, Fitness & Mindset! https://www.annarockstarfitness.com

Join Rock That Fitness Group Coaching https://www.annarockstarfitness.com/rockthatfitness

AnnaRockStar Instagram https://www.instagram.com/annarockstarfitness/

FREE AnnaRockStar 30 Day Strength Challenge: https://www.annarockstarfitness.com/AnnaRockstar30dayStrengthChallenge

Music from Uppbeat (free for Creators!):

https://uppbeat.io/t/cruen/we-got-this

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⭐️In this episode, I begin with gratitude for our Rockstar Family! I wouldn’t be where I am today if I didn’t have the support from my friends, family, and this community of amazing women. Each and every one of you have made an impact on my life, allowing me to provide you all with my knowledge, passion, and love so you can live your best Rockstar life. Because of your support, I am so excited to announce that our team has created a NEW APP for our strength training programs! This APP is so much more streamlined and will allow you to stay consistent with your goals.

⭐️Right now, the doors to join Rock That Fitness are closed BUT they will be open November 28th through December 4th! If you want to be the first to know when the doors will be open, head to my website (link below) to join the waitlist. As a heads up, prices for Rock That Fitness will go up in 2023 so grab a spot now so you can be locked into the current price.

⭐️Now for the nitty gritty. I get to spotlight Kimberly, another one of our outstanding Rockstars inside Rock That Fitness! Kimberly wears many hats… mom, wife, boss lady, and STRONG woman. I greatly appreciate her openness about her journey that so many women have experienced; especially the moment she realized that she needed to create a self-care routine to address some of her health concerns. Kimberly, like many of us, has struggled with consistency and weight fluctuations for so many years, however, she learned to make herself a priority by hopping on the strength training bandwagon to make lasting change. I can’t wait for you to get to know her and her inspiring story!

Links:

Join Anna's Email List for Updates and tips on Nutrition, Fitness & Mindset! https://www.annarockstarfitness.com

Join Rock That Fitness Group Coaching https://www.annarockstarfitness.com/rockthatfitness

AnnaRockStar Instagram https://www.instagram.com/annarockstarfitness/

FREE AnnaRockStar 30 Day Strength Challenge: https://www.annarockstarfitness.com/AnnaRockstar30dayStrengthChallenge

Music from Uppbeat (free for Creators!):

https://uppbeat.io/t/cruen/we-got-this

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In this episode, Abby and I are diving deep into answering the question “what is strength training”? You may be surprised that there is some confusion regarding what is and what isn’t strength training so we are here to give you as much evidenced based information as possible! Topics include how Abby and I decided to get into real strength training, the structure needed to gain strength, and how to wade through the misinformation out there.

Stay tuned to the end of the episode where Abby and I added a new segment that we are calling Backstage Pass with A-Team! This segment is a behind the scenes look into what Abby and I talk about after we stop recording our episode. Not surprising, it gets pretty fun, real, and sassy!

Links:

Join Anna's Email List for Updates and tips on Nutrition, Fitness & Mindset! https://www.annarockstarfitness.com

Join Rock That Fitness Group Coaching https://www.annarockstarfitness.com/rockthatfitness

AnnaRockStar Instagram https://www.instagram.com/annarockstarfitness/

FREE AnnaRockStar 30 Day Strength Challenge: https://www.annarockstarfitness.com/AnnaRockstar30dayStrengthChallenge

Music from Uppbeat (free for Creators!):

https://uppbeat.io/t/cruen/we-got-this

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In this episode, I get to spotlight Colette Enemark, another one of our outstanding Rockstars inside Rock That Fitness! Colette gets super vulnerable when talking about her fitness and weight loss journey that I think many of you will relate to. She shines a light on how her relationship with her mother affected her self-esteem and emotions which have all played a part in her mental and physical health. She also talks about the many pearls of wisdom that she has gained through Rock That Fitness and how she has been able to use those skills to make consistent changes. Colette is such a breath of fresh air and I can’t wait for you to get to know her and her inspiring story!

Links:

Join Anna's Email List for Updates and tips on Nutrition, Fitness & Mindset! https://www.annarockstarfitness.com

Join Rock That Fitness Group Coaching https://www.annarockstarfitness.com/rockthatfitness

AnnaRockStar Instagram https://www.instagram.com/annarockstarfitness/

FREE AnnaRockStar 30 Day Strength Challenge: https://www.annarockstarfitness.com/AnnaRockstar30dayStrengthChallenge

Music from Uppbeat (free for Creators!):

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In this episode, I talk about how to stay satisfied in a calorie deficit even if we are feeling deprived or hungry. There are many ways to maintain that satisfaction but I am going to focus on the 9 tips that I felt helped me the most. Some of the topics discussed today are making sure your calorie deficit isn’t too extreme, picking higher volume lower calorie foods (aka vegetables!), and getting enough sleep for recovery.

Links:

Join Anna's Email List for Updates and tips on Nutrition, Fitness & Mindset! https://www.annarockstarfitness.com

Join Rock That Fitness Group Coaching https://www.annarockstarfitness.com/rockthatfitness

AnnaRockStar Instagram https://www.instagram.com/annarockstarfitness/

FREE AnnaRockStar 30 Day Strength Challenge: https://www.annarockstarfitness.com/AnnaRockstar30dayStrengthChallenge

Music from Uppbeat (free for Creators!):

https://uppbeat.io/t/cruen/we-got-this

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In this episode, I talk about having realistic expectations to help you reach your weight loss goals; especially if the scale hasn’t changed recently. Did you know that having too quick of a timeline could actually slow your progress down? It is my hope that you can use this episode as a guide to help you reflect on your unique timeline, beliefs, and experiences so you can set yourself up for success and HAVE FUN in your weight loss journey.

Links:

Join Anna's Email List for Updates and tips on Nutrition, Fitness & Mindset! https://www.annarockstarfitness.com

Join Rock That Fitness Group Coaching https://www.annarockstarfitness.com/rockthatfitness

FREE AnnaRockStar 30 Day Strength Challenge: https://www.annarockstarfitness.com/AnnaRockstar30dayStrengthChallenge

AnnaRockStar Instagram https://www.instagram.com/annarockstarfitness/

Music from Uppbeat (free for Creators!):

https://uppbeat.io/t/cruen/we-got-this

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In this episode, my co-coach from Rock That Fitness, Abby, and I talk about how rapid fat loss diets and weight loss programs may be keeping you stuck and frustrated in your own weight loss journey. We hope to shed some light on the red flags to look out for when choosing a health plan that in reality keeps you stuck in diet culture, making it harder to achieve your goals. I have had the experience of being trapped in diet culture myself so I am passionate about giving you the right information so you can make wise decisions when it comes to your health and fitness. Abby and I get vulnerable about our pasts highlighting how emotionally and mentally difficult it is to navigate the unhealthy diet culture loops and how we were able to change our mindset in order to use more sustainable practices that got us to where we are today.

Links:

Join Anna's Email List for Updates and tips on Nutrition, Fitness & Mindset! https://www.annarockstarfitness.com

Join Rock That Fitness Group Coaching https://www.annarockstarfitness.com/rockthatfitness

AnnaRockStar Instagram https://www.instagram.com/annarockstarfitness/

Music from Uppbeat (free for Creators!):

https://uppbeat.io/t/cruen/we-got-this

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In this episode, I had the awesome privilege of interviewing one of the most influential figures in the fitness world, Alan Aragon. Alan is a nutrition researcher, educator, and author with over 25 years of success in the health field and is highlighting the importance of using evidence based information to help you live your best Rockstar life! I greatly enjoyed being able to not only talk with Alan about his professional career and knowledge but also his personal life that is filled with lots of love for his wife and babies. Check out his new book Flexible Dieting, link below, for a more in-depth look into the topics discussed today such as hitting proper protein intake for all ages, choosing quality carbohydrates and fats that meet your needs, and reducing diet fatigue by going on maintenance breaks.

Resources:

Alan’s website https://alanaragon.com

Alan’s Instagram https://www.instagram.com/thealanaragon/

Flexible Dieting Book https://alanaragon.com/flexibledietingbook/

The Protein Book https://alanaragon.com/proteinbook/

National Academy of Sports Medicine https://www.nasm.org

Links:

Join Anna's Email List for Updates and tips on Nutrition, Fitness & Mindset! https://www.annarockstarfitness.com

Join Rock That Fitness Group Coaching https://www.annarockstarfitness.com/rockthatfitness

AnnaRockStar Instagram https://www.instagram.com/annarockstarfitness/

Music from Uppbeat (free for Creators!):

https://uppbeat.io/t/cruen/we-got-this

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In this episode, I get to spotlight Tonya Taylor, another one of our outstanding Rockstars inside Rock That Fitness. Tonya shares with us her story about struggling with her weight and frustration over not understanding nutrition and exercise. Tonya spent years on Weight Watchers reaching her lifetime goal but gaining back weight and struggling to keep it off. Since being a Rockstar in RTF for the past 2 years she has had "100%" shift in her mindset around food & fitness and is living her best fit Rockstar life with more energy than ever to keep up with her family life and full time career as a Deaf Education Coordinator/Principal. She is a joy and I can’t wait for you to get to know her and her inspiring story!

Join Anna's Email List for Updates and tips on Nutrition, Fitness & Mindset! https://www.annarockstarfitness.com

Join Rock That Fitness Group Coaching https://www.annarockstarfitness.com/rockthatfitness

Music from Uppbeat (free for Creators!):

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In this episode, we are getting real personal about the taboos of plastic surgery in the fitness world. I was inspired to ask this question on my Instagram stories to hear from you, my Rockstar Family, and I received so many insights, feedback, and comments that I can’t wait to share. This was a HUGE decision for myself personally to not only have the plastic surgery procedures but also to challenge my own thoughts regarding self-improvement… especially when sharing my journey on social media! Check out episode 14 of the RTF podcast (link below) for my story about my experiences with a tummy tuck and a boob job. Remember… self care, self love, all day, every day.

Resource:

My Surgeon, Dr. Keith Rose's practice:

ROSE COSMETIC SURGERY

https://www.rosecosmeticsurgery.com/

Links:

Join Anna's Email List for Updates and tips on Nutrition, Fitness & Mindset! https://www.annarockstarfitness.com

Join Rock That Fitness Group Coaching https://www.annarockstarfitness.com/rockthatfitness

AnnaRockStar Instagram: https://www.instagram.com/annarockstarfitness/

RTF Episode 14: Did AnnaRockstar Have a Tummy Tuck & Boob Job?: https://anchor.fm/rockthatfitness/episodes/RTF14-Did-AnnaRockstar-Have-a-Tummy-Tuck--Boob-Job-e1nlc2l

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In this episode, I get to share ALLLL the things Loose Skin Removal & Breast Implants, post op surgery .. I’m gonna share some wild & crazy revelations I have had since entering into this new chapter of my fitness journey.. and tell you all the nitty gritty! I will share with you the finer details of my personal procedures as well as give a brief over view explaining the differences between a Full Tummy Tuck and Partial Tummy Tuck.

Resources:

My Surgeon, Dr. Keith Rose's practice:

ROSE COSMETIC SURGERY

https://www.rosecosmeticsurgery.com/

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In this episode, Coach Abby and I discuss the various excuses many women make about why they are not making progress with their health & fitness goals. It's easy to blame our circumstances, tough times or even physical limitations on why we are not losing weight or simply taking care of ourselves. Abby and I give a tough love talk about how to take back control of your nutrition & fitness and get your goals!

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In this episode, I get to spotlight Kathryn Lovell, one of our outstanding Rockstars inside Rock That Fitness. Kathryn has a tremendous story of overcoming some incredible hardships, struggled with being over weight, has lost over 130 lbs and spent many years as a member and leader of Weight Watchers.

Kathryn followed me on WW Connect, continued to follow my journey on Instagram and has now been a member of RTF since its conception. Kathryn has a love for strength training, an inspiring zeal for life and I can’t wait for you to get to know her and her inspiring story!

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In this episode, I'm going to be talking about self compassion; what it is and how having self compassion can empower you in reaching any goal! Self compassion is an especially powerful tool for your weight loss and fitness goals!

Reference: Kelly McGonigal, psychologist, author & educator.

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In this Episode, my Co-Coach, Abby Oborn and I dive into a great discussion of how many, in spite of their rigorous workout routines, are simply NOT seeing the weight loss or fitness results they are working so hard for. We talk about the importance of rest as well as recovery for helping you work WITH your body and not against it in order to see the results you are striving for. Abby and I give you some solid, science backed action steps to help you navigate your fitness to live your best fit Rockstar life!

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In this episode I talk about how our habits & behaviors, healthy or not, are a result of conditioning & programming. Understanding the Habit Loop can give you the upper hand in retraining your brain one healthy habit at a time!

Links & Resources For this Episode

Book references:

Charles Duhigg- "The Power of Habits"- the science of habit formation

James Clear- "Atomic Habits"

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In this episode I'm sharing with you my experience with loose skin and shrinking breasts from weight loss. I discuss what to expect with loose skin and how to improve your skin during your weight loss journey.

*Note: Muscle takes up less space than Fat. Muscle has a higher density.

Links & Resources For this Episode

Join Anna's Email List for Updates and tips on Nutrition, Fitness & Mindset! https://www.annarockstarfitness.com

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In this Episode I have the awesome privilege of interviewing Rockstar member, Mary Fryer, of Rock That Fitness.

Each month RTF selects one Rockstar member that is rocking her best fit Rockstar life. Mary shares her own fitness story and how she is working through her "all or nothing" mindset, being set free from the rigidity of dieting and no longer controlled by the number on the bathroom scale!

Links & Resources For this Episode

Join Anna's Email List for Updates and tips on Nutrition, Fitness & Mindset! https://www.annarockstarfitness.com

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This episode is a discussion on simple facts about alcohol and how it impacts your body & mind. Anna also shares her own personal exprience with alcohol and the reasons she stopped drinking in 2021.

Links & Resources For this Episode

My post https://www.instagram.com/p/CgMZr_HLbos/

Book: This Naked Mind by Annie Grace

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Email Anna: annarockstar23@gmail.com

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In the episode, I have the awesome honor of introducing you to Coach Abby Osborn of Rock That Fitness!

Abby shares with us her story of how & why she jumped into our RTF band to help us shred our fitness & head up the Rock That Fitness One on One Coaching program!

Abby also get's personal and opens up about her own personal stuggles dealing with weight gains, body image, depression & anxiety.

I invite you to listen and get to know Coach Abby for yourself! I know you will love her and her insight as much as I do!

Website: https://www.annarockstarfitness.com/

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Email Anna: annarockstar23@gmail.com

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In this episode I'm bringing you an easy to understand "crash" course on the scientific evidence based approach to weight loss.

I will explain calories, how to find your calorie deficit, measuring your weight loss progress and let you in on what the diet industry doesn't want you do know!

Here is the link for my free Monthly Consistency Calendar and Challenge:

Click here--> https://www.annarockstarfitness.com/monthlyfreebie

More info on AnnaRockstar Fitness and Rock That Fitness:

Click here--> https://www.annarockstarfitness.com/

Join Anna's Contact lis here: https://www.annarockstarfitness.com/

Instagram: https://www.instagram.com/annarockstarfitness/

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In this episode, I share my fitness story, how I got started and encourage you in your own fitness journey!

Email: annarockstar23@gmail.com

Anna Rockstar Fitness and Rock That Fitness Website-- https://www.annarockstarfitness.com/

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In this episode I talk about my personal journey of weight loss and my strong relationship with WW & Connect. I discuss the reasons I no longer use WW and how I have continued to maintain my weight so far now 4 years without using a diet program.

For information on AnnaRockstar Fitness click here: https://www.annarockstarfitness.com/

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In this this first episode I share a summary of my personal life story to help you get to know me a little better.

For more information on AnnaRockstar Fitness, here is the link. https://www.annarockstarfitness.com/

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Rock That Fitness with AnnaRockstar: Recent Episodes

Anna Wilson