The Body Recomposition Revolution: GET YOUR BODY UNSTUCK After 35

Day 10: BMR Explained | The Calories You Burn Just Staying Alive
Welcome back to Day 10 of the RAC Summer Recomp Series.
Have you ever wondered where most of the calories you burn each day actually come from? Most women assume it's their workouts, cardio sessions, or step count, but the truth may surprise you.
In today's episode, we're breaking down BMR (Basal Metabolic Rate), the largest component of your metabolism and the foundation of body recomposition, fat loss, muscle gain, and long-term metabolic health.

Your BMR is the number of calories your body burns simply to stay alive. Every heartbeat, breath, hormone produced, cell repaired, and thought you think requires energy. In fact, for most women, 60–70% of total daily calorie burn comes from BMR alone, making it the single biggest contributor to metabolism.

We'll also get into one of the most common fitness myths: "My metabolism is broken." You'll learn why metabolism doesn't suddenly stop working after 35, what research actually says about aging and calorie burn, and why years of chronic dieting can make fat loss feel harder than it should.
In this episode you'll learn:
What BMR (Basal Metabolic Rate) actually is
Why BMR accounts for most of the calories you burn each day
How your body burns calories even when you're resting
Why muscle mass plays a major role in metabolism
What actually influences metabolic rate after 35
The difference between metabolic adaptation and metabolic damage
How chronic dieting, under-eating, and excessive cardio can slow progress
Why strength training is one of the most powerful tools for improving body composition
The truth about "boosting metabolism" and what actually works
If your goal is to lose fat, build muscle, increase metabolism, improve hormonal health, reverse years of chronic dieting, and create a lean, toned physique after 35, understanding BMR is one of the most important concepts you'll ever learn.
Today's 3 Daily Targets
Hit your protein goal
Complete your strength training workout
Take a 20-minute walk
Tomorrow we'll continue Metabolism Week by diving into NEAT (Non-Exercise Activity Thermogenesis) the calorie-burning power of everyday movement and one of the most overlooked factors in fat loss and body recomposition.
Need a workout program designed specifically for body recomposition?
The RAC Recomp Collective
Strength training for women 35+ who want to build muscle, lose fat, improve metabolism, and finally achieve the toned, athletic look they're after.
Join here:
https://www.trainerize.me/profile/racfitnessmn/?planGUID=2e2dba89a93e4acdb840fd9fa8e25d40

Let's connect on Instagram:
@racfitness_

Need custom macros?
For a personalized RAC Macro Formulation including calories, protein, carbs, fats, BMR, TDEE, carb tolerance analysis, and macro type recommendations, email:
RACrecomposition@gmail.com

DAY 9: Where Your Calories Actually Go
Welcome to Day 9 of the RAC Summer Recomp Series.
Think your workouts are the biggest part of your metabolism? Think again.
In today's episode, we're breaking down the 4 parts of metabolism and revealing where your body actually burns calories every day. You'll learn why exercise is only a small piece of the metabolism puzzle, why daily movement matters more than most women realize, and how understanding your metabolism can completely change your approach to fat loss and body recomposition.
In this episode:
​The 4 parts of metabolism explained• What BMR (Basal Metabolic Rate) really is• Why NEAT is one of the most powerful fat-loss tools• The thermic effect of food (TEF) and why protein burns more calories to digest• Why exercise only accounts for a small percentage of daily calorie burn• The truth about fitness trackers and calorie estimates• Why you can't out-exercise a calorie surplus• How daily movement impacts metabolism and fat loss• The most underrated habit for body recomposition after 35
Today's RAC Targets:
✅ Hit 11,000 steps
✅ Take a 5+ minute walk after a meal
✅ Hit your protein goal
If you're a woman over 35 trying to lose fat, build muscle, boost metabolism, and finally stop starting over, this episode is a must-listen.
Follow me on Instagram @RACFitness_ for daily body recomposition, fat loss, muscle-building, metabolism, nutrition, and healthy aging tips.
Workouts for Recomp: The RAC Recomp Collective ($29.99/month)
Want the exact workouts I use to help women build glutes, sculpt shoulders, create a smaller-looking waist, and transform their bodies through progressive overload?
Join the RAC Recomp Collective:
https://www.trainerize.me/profile/racfitnessmn/?planGUID=2e2dba89a93e4acdb840fd9fa8e25d40
New workouts are added every month with beginner, intermediate, and advanced options so you'll always know exactly what to do next.
90 Days. 90 Lessons. 270 Daily Targets.
Stop starting over. Start recomping.

DAY 8: Is Your Metabolism Broken? | Metabolism, Fat Loss & Muscle Building for Women Over 35
Welcome to Day 8 of the RAC Summer Recomp Series.
This week we're diving into metabolism, one of the most misunderstood topics in fat loss and body recomposition. In today's episode, we tackle one of the most common questions women ask:
"Is my metabolism broken?"
You'll learn what metabolism actually is, why your metabolism is probably not broken, what really changes after age 35, and why muscle loss, not a slow metabolism (is often the missing piece behind stalled fat loss results). We also discuss hormones, energy balance, calorie deficits, NEAT (daily movement), strength training, and the surprising reason many women stop seeing progress despite doing everything they think is right.
In this episode:
​ What metabolism actually is
​ Why metabolism isn't a body part or hormone
​ The biggest metabolism study ever conducted and what it found
​ Why your metabolism doesn't crash at 35
​ The role muscle plays in metabolism and fat loss
​ Why women lose muscle after 30
​ Hormones vs the law of thermodynamics
​ Why calorie deficits sometimes stop working
​ How chronic dieting affects daily movement
​ Why workouts burn fewer calories than most women think
​ The five biggest factors that influence your metabolism
Today's RAC Targets:
✅ Walk for 20 minutes
✅ Drink 80 oz of water
✅ Identify one thing you've blamed your metabolism on

If this is your first episode, you're not behind. Jump in wherever you are, complete today's targets, and keep moving forward.

Follow me on Instagram @RACFitness_ for daily body recomposition, fat loss, muscle-building, nutrition, metabolism, and healthy aging tips.

💪🏼 Workouts for Recomp: The RAC Recomp Collective ($29.99/month)
Tired of guessing what workouts to do? Join the RAC Recomp Collective and get progressive overload strength training programs designed to build glutes, sculpt shoulders, create a smaller-looking waist, and help women over 35 lose fat while building muscle.
Join here:https://www.trainerize.me/profile/racfitnessmn/?planGUID=2e2dba89a93e4acdb840fd9fa8e25d40
New workouts are added every month with beginner, intermediate, and advanced options.
90 Days. 90 Lessons. 270 Daily Targets.
Stop starting over. Start recomping.

Week 1 Recap: Body Recomposition, Fat Loss vs Weight Loss, Building Muscle & Getting Toned After 35
You've officially completed Week 1 of the RAC Summer Recomp Series!!!
In this episode, we review the biggest body recomposition lessons from the week, including the difference between fat loss and weight loss, why the scale fluctuates, what "toned" actually means, how women build muscle, and why muscle loss accelerates after age 35.
You'll learn:
​What body recomposition really is
​ Why losing weight doesn't always improve your physique
​ How to stop obsessing over scale fluctuations
​ The truth about getting toned
​ The 4 requirements for building muscle
​ Why women lose muscle after 35 and how to prevent it
​ Why strength training is the closest thing to age reversal
Plus, I share your Week 1 reset strategy, including protein prep, workout planning, and the simple habits that create long-term fat loss and muscle-building success.

If you're a woman over 35 who wants to lose fat, build muscle, boost metabolism, and finally stop starting over, this episode ties together everything you need to know before heading into Week 2.

Follow me on Instagram @RACFitness_ for daily body recomposition, fat loss, muscle-building, nutrition, and healthy aging tips.

Workouts for Recomp: The RAC CollectiveMy monthly strength training app for women 35+ who want to build muscle, lose fat, and create a lean, athletic, toned physique.
Join The RAC Collective ($29.99/month):The RAC Collective Workout App
New workouts added every month with beginner, intermediate, and advanced options so you always know exactly what to do next!

Welcome to Day 6 of the RAC Summer Recomp Series, a free 90-day body recomposition system designed to help women over 35 lose fat, build muscle, improve metabolism, and stop starting over every Monday.
Have you ever looked at photos from 10 years ago and thought, “I don’t weigh much more, so why do I look completely different?” In today’s episode, we explore one of the biggest reasons: age-related muscle loss.
You’ll learn:
• Why adults can lose 3–8% of muscle mass per decade after age 30
• What muscle protein turnover is and why muscle is constantly being rebuilt
• How declining estrogen affects muscle repair and recovery
• The role of satellite cells (muscle stem cells) in maintaining lean muscle
• Why women become less responsive to protein and exercise as they age
• What anabolic resistance is and how it impacts muscle growth
• Why muscle loss contributes to changes in metabolism and body composition
• Why more cardio and less food is often the wrong strategy after 35
• How strength training and protein help preserve muscle during perimenopause and beyond
• Why building muscle is one of the most powerful things women can do for healthy aging

Key takeaway:
After age 35, your body doesn’t stop responding. It simply requires a stronger signal.
Today’s RAC Recomp Targets:
• Plan a breakfast with at least 25 grams of protein
• Schedule all workouts for the upcoming week
• Go to bed 30 minutes earlier tonight
This episode is perfect for women navigating perimenopause, menopause, fat loss resistance, changing body composition, declining metabolism, and muscle loss after 35.
Subscribe and come back tomorrow for Day 7: Weekly Reset, where we’ll review everything we’ve learned during Week 1 and prepare for Week 2 of the Summer Recomp Series.

**Workouts for Recomp: The RAC Collective (workout app - $29.99/month) Click link below  WORKOUT APP

Follow on Insta for updates and food/lifestyle recomp tips RACFitness_