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Guest Speaker Dan debunks common misconceptions around training when you have pain, and injury (secret: you can - listen for why), the benefits of training,  working smarter not harder, embracing pain, the POLICE principle, and a little bit more about his life growing up as a kid and why and how he got into physio and his very own podcast! Please give the show a 5-star review if you are a regular listener!Follow the show for all updates on whatever platform you listen to the show onInstagram:Personal: @raquelfitptPodcast: @thefemalehealthshowBusiness: @ltl_melbourneTik Tok: @raquelfitptThis is for information purposes only, the advice in this episode is for general purposes only.Music source: <a href="https://pixabay.com/users/prazkhanal-24653570/?utm_source=link-attribution&amp;utm_medium=referral&amp;utm_campaign=music&amp;utm_content=110235">prazkhanal</a> from <a href="https://pixabay.com//?utm_source=link-attribution&amp;utm_medium=referral&amp;utm_campaign=music&amp;utm_content=110235">Pixabay</a>
We welcome Kiara to Ladies That Lift AND The Female Health Show Podcast!This is a get-to-know-you episode about Kiara - she is a phenomenal person and as a coach for Ladies That Lift, and I am LOVING her growth!Please give the show a 5-star review if you are a regular listener!Follow the show for all updates on whatever platform you listen to the show onInstagram:Personal: @raquelfitptPodcast: @thefemalehealthshowBusiness: @ltl_melbourneTik Tok: @raquelfitptThis is for information purposes only, the advice in this episode is for general purposes only.Music source: <a href="https://pixabay.com/users/prazkhanal-24653570/?utm_source=link-attribution&amp;utm_medium=referral&amp;utm_campaign=music&amp;utm_content=110235">prazkhanal</a> from <a href="https://pixabay.com//?utm_source=link-attribution&amp;utm_medium=referral&amp;utm_campaign=music&amp;utm_content=110235">Pixabay</a>
How's the new cover art?! New website is coming and I am looking for my next coach to Join Ladies That Lift (my new business name!) Please give the show a 5-star review if you are a regular listener!"What we don’t track we cannot measure” Stop Changing Your Workouts so often + bonus Stop expecting changes in a weekFollow the show for all updates on whatever platform you listen to the show onInstagram:Personal: @raquelfitptPodcast: @thefemalehealthshowBusiness: @ltl_melbourneTik Tok: @raquelfitptThis is for information purposes only, the advice in this episode is for general purposes only.
Please give the show a 5-star review!"You can’t start again if you don’t own up to what’s not working. That’s the highlight of this show today - if you want to start again you need to know what’s not working right now, for it to get better."Follow the show for all updates on Spotify and iTunes and don't hesitate to leave an iTunes review!Instagram:Personal: @raquelfitptPodcast: @thefemalehealthshowTik Tok: @raquelfitptThis is for information purposes only, the advice in this episode is for general purposes only.
Welcome to the Client Diaries series #2 of The Female Health Show, a new segment of the show that brings my clients DIRECT to you - their experiences, their triumphs, truths, and some of their pains. RELATABLE AF I say!My clients bring so much inspiration to my podcasts and I thought WHY NOT actually get some of them on the show who can share their own experiences with training and health with you that I know you also struggle with too.Some of the things we talk about:Conversations with Your PT that you're Pregnant! Managing Expectations around Pregnancy and TrainingWill I Lose Strength during Pregnancy?What to Monitor during Training?Boomer-age Metalility; bye-byeHow Do You Motivate Yourself?Motivation / DisciplineHealthy Habits for Fertility Post Birth Training Expectations and ThoughtsSupport NetworksBe Realistic Post BirthFollow the show for all updates on Spotify and iTunes and don't hesitate to leave an iTunes review!Instagram:Personal: @raquelfitptPodcast: @thefemalehealthshowTik Tok: @raquelfitptThis is for information purposes only, the advice in this episode is for general purposes only.
Hey, it's been a while!Welcome to the Client Diaries series of The Female Health Show, a new segment of the show that brings my clients DIRECT to you - their experiences, their triumphs, truths, and some of their pains. RELATABLE AF I say!My clients bring so much inspiration to my podcasts and I thought WHY NOT actually get some of them on the show who can share their own experiences with training and health with you that I know you also struggle with too.Some of the things we talk about:Her Fitness Journey Yo-Yo MindsetSocial Pressures to look a certain wayMotivation ?! It Doesn't Last and How to Manage it When it Gets Low Not Wanting to Live Life SICKGaining Strength = Looking After Yourself & The Potential You HaveLoving Yourself More Often and Consistently because of TrainingTrusting a Personal Trainer (again)It's OKAY to RESTA Story: How Eating More Food was a STRUGGLEGoing On Your Own Too Soon, Are You ACTUALLY Ready?No One Is Going To Save you, It's Okay to Have HelpWhat Are Your Priorities? Permission to Be Uncomfortable in Unfamiliar EnvironmentsFocus On Yourself, No One is Watching You!!!8-Week Challenges Still Suck / Instant Gratification is Not Satisfying Long TermFollow the show for all updates on Spotify and iTunes and don't hesitate to leave an iTunes review!Instagram:Personal: @raquelfitptPodcast: @thefemalehealthshowTik Tok: @raquelfitptThis is for information purposes only, the advice in this episode is for general purposes only.
Episode 51 we are discussing all things in this episode especially if you've had the spicy cough - what to do to get back into training!Habits: So when we look at habits into the new year if you had a goal set out, are you voting with your actions accordingly? James Clear: “Every action you take is a vote for the type of person you wish to become. No single instance will transform your beliefs, but as the votes build up, so does the evidence of your new identity.” James Clear  - Atomic Habits recommendation book read or watch him on youtubeFitness Hacks for 2022:Get off your phoneKnow what you’re training before you come in AND Training is a skill Training with a friend or partner can be fun and often helps with motivationWell now, this is one about the spicy cough…. If you’ve had it, the rona, I would strongly suggest to EASE back into it. Many clients with RAQUELFITPT who have had it have struggled getting back into the gym. Training things to avoid in 2022You do not need to add jump squats or lunges to the end of your workout as a finisher…Waist trainersNot warming up OR warming up on the treadmill
Happy New Year I say - bring in the new and out with the old, start a fresh, set your intentions you can do this for a year, 6 months or every 90 days!Reflection Questions:What did I achieve this year?What was challenging this year?What do I want to achieve in 2022? (listen to pod to see what to do from herWhat's something you want to do less of in 2022?What's something you want more of in 2022?When things get hard again, What or Who will keep you accountable? What or Who will help you to Recharge?Follow the show for all updates on Spotify and iTunes and don't hesitate to leave an iTunes review!Instagram:Personal: @raquelfitptPodcast: @thefemalehealthshowTik Tok: @raquelfitptThis is for information purposes only, the advice in this episode is for general purposes only.Tags: 
TODAY’s episode is inspired by my less than love for dating apps.Okay, I said I wouldn’t go on dating apps, and I’m for real - for real this time - I’m not getting sucked into these dopamine hits, the procrastinating swipes, and flakey messages.I’m taking all of December off dating apps.I’m calling it Dating App Free December.I also don’t find the true value in it, I want to trust the timing of life. Not force something because I feel like I might miss out.I will also tell you my 6 reflections of what I want you to let go of before 2022, a sneak peek of the first 3 below... if you like those, the last 3 you will love!Firstly: Know your Worth Don’t chase anyone, attractIf he leaves / or she / or they / leave you on delivered for a week and then hit you up like oh sorry something came up… Article by The Conversation, published august 2020: https://theconversation.com/the-downsides-of-dating-apps-and-how-to-overcome-them-131997Follow the show for all updates on Spotify and iTunes and don't hesitate to leave an iTunes review!Instagram:Personal: @raquelfitptPodcast: @thefemalehealthshowTik Tok: @raquelfitptThis is for information purposes only, the advice in this episode is for general purposes only.
Unpacking the real reason why losing 10kg is important to you. In the most complex yet fundamental way, we must explore Maslow’s Hierarchy of Needs because KNOWING YOUR WHY is also about understanding our human wants, needs and desires. Can you help me? here's a show feedback form! https://forms.gle/9n2pbmhdSJYQbTmD8It's anonymous and will help me make better podcasts and podcasts that you're interested in listening to.Follow the show for all updates on Spotify and iTunes and don't hesitate to leave an iTunes review!Instagram:Personal: @raquelfitptPodcast: @thefemalehealthshowThis is for information purposes only, the advice in this episode is for general purposes only.
It was a pleasure to have Jenna on the Show and she unpacked so much on the wonderful world of periods!In this episode, we talk aboutHow she came to be "The Period Guru"Understanding your 5th Vital Sign Why Progesterone is so importantOCP for symptom care OCP for birth controlGut Dysbiosis - the what, why, howGI testingSupplementsThe types of PCOSJenna's Endometriosis story and wisdom on how to manage Endo!Tracking Apps and her recommendationsFollow Jenna on Instagram @theperiodguruFollow the show for all updates on Spotify and iTunes and don't hesitate to leave an iTunes review!Instagram:Personal: @raquelfitptPodcast: @thefemalehealthshowThis is for information purposes only, the advice in this episode is for general purposes only.
It was so wonderful to have Dani on the show picking her brain about all things rehab and pain management! What insight, what a woman!- Introduction- The difference between an Osteo and a Physio- Manual Therapy "massage" versus Rehab- How to teach a patient /client the importance of movement orientation rehabilitation - Back pain and problems-  Assessment for pain - Lockdown pain management- Navigating 'the butt wink'- Abs and technical movement issues- Role of the feet and knees with 'butt wink'- What do you do with flexion-based problem-  Accumulative Stress- Tight hip flexors explained and exercises to help- Breathwork (the-hierarchy-of-survival-reflexes)- Glutes!!!- Managing injury in a deficit / competing-New segment! Rapid fire questions - a new segment of my show where I will say a word and guest will answer whatever comes to mind first!Follow Dani on Instagram: @daniantonellosFollow the show for all updates on Spotify and iTunes and don't hesitate to leave an iTunes review!Instagram:Personal: @raquelfitptPodcast: @thefemalehealthshowThis is for information purposes only, the advice in this episode is for general purposes only.
Absolutely loved this conversation with Caity, who is a super boss woman that discusses how health impact performance!This episode includes:- Who is Caity!- The Weightlifting Club & Building a community- How to rest and when to know when to rest- Training from home- Knowing when to slow down- Competing -  Recovering from intense sport- Building peace with food after a 'weight class sport'- How time off maxing lifts are important  - Ab finishers aren't better - Active and Passive range of motions- Time off from lifting; the problems with body soreness- The link between back pain, glute, and core- How do you teach someone to brace? / what's the wrong way to brace?- Breathing, it's important- Rapid-fire questionsFollow the show for all updates on Spotify and iTunes and don't hesitate to leave an iTunes review!Instagram:Personal: @raquelfitptPodcast: @thefemalehealthshowThis is for information purposes only, the advice in this episode is for general purposes only.
Blood work, the gut, supplements and the fitness industry with Charley from Muscle4Mind!You can find Charley @muscle4mindFollow the show for all updates on Spotify and iTunes and don't hesitate to leave an iTunes review!Instagram:Personal: @raquelfitptPodcast: @thefemalehealthshowThis is for information purposes only, the advice in this episode is for general purposes only.
You need to create boundaries with things and people right now to keep you sane in these very triggering and testing times.I give you my tips on what has helped me the most to manage the influx of news and people too.  Follow the show for all updates on Spotify and iTunes and don't hesitate to leave an iTunes review!Instagram:Personal: @raquelfitptPodcast: @thefemalehealthshowThis is for information purposes only, the advice in this episode is for general purposes only.
SPECIAL ANNOUNCEMENT RAQUELFITPT.COM/SHOP BOOTY BABE ARMY 8 WEEK BOOTY TRAINING PROGRAM IS LIVE!!!!In this episode you will find:What are the best exercises for growing glutes? And why“I can’t activate my glutes, I find it hard to feel them?”Why bands and ankle weights aren’t good enough to force hypertrophy (especially on the glute max)Where do women go wrong with glute training?What to eat and how much to grow muscle on their glutes?How can I track the progress of my glutes?RAQUELFITPT.COM/SHOP !Follow the show for all updates on Spotify and iTunes and don't hesitate to leave an iTunes review!@raquelfitpt@thefemalehealthshowThis is for information purposes only, the advice in this episode is for general purposes only.
Empower yourself THROUGH female health education. What you need to know to make better and informed decisions for yourself.This episode includes:- WHY the pill does not regulate your cycle- What an anovulatory cycle is- How to (better) pinpoint when ovulation has happened- Fertility only lasts 12 to 48 hours- Mental health and the pill- Colour of normal period blood- Food cravings in the luteal phase, what to do about it!- Chronically undereating is not female health management- Masculine and feminine energy THIS IS FOR INFORMATION PURPOSES ONLY. I have educated myself through books, research papers, and incredible female health experts which you can listen to me talk about within the epsiode, please note they do not endorse this episode - they are people I recommend to pay attention to in the female health space.Edit: I wrote a post on why and my favourite industry experts that you can check out directly here! https://www.raquelfitpt.com/post/the-oral-contraceptive-pill-does-not-regulate-your-cycleFollow the showInstagram: @thefemalehealthshowPersonal page Instagram: @raquelfitpt
Work, feed the kids, overindulge in snacks, scroll through posts, covid news updates, netflix binge and then go to bed?  Sound familiar?Take care of yourself FIRST. Binge-watching the HP series on Netflix, cuddled up in your PJs, rugged up sounds great but it's not exactly self-care... it’s something you do once every so often. Not every day and wallow in self-pity.Definition of self-care:The practice of taking action to preserve or improve one's own health. If you're listening to this podcast, you are looking for how to be better - because that's what my podcast is about, being better.Don’t neglect yourself just because we're going through lockdown.  "Just because the power is out of your court right now, doesn't mean that you give up" - RaquelIncluding things to think about, questions to ask yourself, and try for your own self-care.
This episode turned into a self-help episode as well! Highlighting how to get out of your head with food issues and so many positive ways to help yourself with just everyday life!We elaborate on these points THOROUGHLY:1. Be prepared2. Just because it's cold doesn't mean it's an excuse to eat like shit3. Feeling "out of control" is the reason you lack control4. Re-pattern your 'old habits'Have a pen and paper ready to take notes - there's a lot going on!Follow the show for all updates on Spotify and iTunes and don't hesitate to leave an iTunes review!Tik Tok / Youtube / Instagram@raquelfitptInstagram:@cynthfitnesssEmailraquelfitpt@gmail.com
aWeekly segment - CHATS WITH CYNTHCynthia is my mini-me, she's an employee of RAQUELFITPT and we're chatting all things the lockdown 5.0 in Melbourne, how she started, why she loves coaching, the fitness industry and just getting the certificate versus upskilling and adding value to clients, some business tips,We love a laugh, we hope you had a laugh too!Follow the show for all updates on Spotify and iTunes and don't hesitate to leave an iTunes review!Tik Tok / Youtube / Instagram@raquelfitptInstagram:@cynthfitnesssEmailraquelfitpt@gmail.com
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