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 Page https://www.instagram.com/rockthatfitness/

Sign up for RTF 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

Music from Uppbeat (free for Creators!):

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

License code: RBWENWHGXSWXAEUE

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 Page https://www.instagram.com/rockthatfitness/

Sign up for RTF 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

Music from Uppbeat (free for Creators!):

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

License code: RBWENWHGXSWXAEUE

A few key takeaways from this episode include

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 Page https://www.instagram.com/rockthatfitness/

Sign up for RTF 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

Music from Uppbeat (free for Creators!):

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

License code: RBWENWHGXSWXAEUE

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).

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 ❤️

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 Page https://www.instagram.com/rockthatfitness/

Sign up for RTF 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

Music from Uppbeat (free for Creators!):

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

License code: RBWENWHGXSWXAEUE

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 Page https://www.instagram.com/rockthatfitness/

Sign up for RTF 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

Music from Uppbeat (free for Creators!):

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

License code: RBWENWHGXSWXAEUE

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 Page https://www.instagram.com/rockthatfitness/

Sign up for RTF 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

Music from Uppbeat (free for Creators!):

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

License code: RBWENWHGXSWXAEUE