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

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

Music from Uppbeat (free for Creators!):

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

License code: RBWENWHGXSWXAEUE

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’ email list for updates on when membership for Rock That Fitness opens in January 2025!--> https://www.rockthatfitness.com

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

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

Music from Uppbeat (free for Creators!):

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

License code: RBWENWHGXSWXAEUE

Let’s get into it! Today’s episode features Shawn & Janet Needham, pharmacists, podcasters, and fitness enthusiasts from Moses Lake, Washington. 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 Page https://www.instagram.com/rockthatfitness/

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

Music from Uppbeat (free for Creators!):

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

License code: RBWENWHGXSWXAEUE

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!

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 ❤️

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

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

Music from Uppbeat (free for Creators!):

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

License code: RBWENWHGXSWXAEUE

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

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

Music from Uppbeat (free for Creators!):

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

License code: RBWENWHGXSWXAEUE

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

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:

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

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

Music from Uppbeat (free for Creators!):

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

License code: RBWENWHGXSWXAEUE

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

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

Music from Uppbeat (free for Creators!):

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

License code: RBWENWHGXSWXAEUE