The Female Health Show

Amy returns to the podcast for such an incredibly grounding conversation about feminine and masculine energy. From her high performance coaching background to a new mother the transition is like comparing apples and oranges.Completely different - yet, being able to recognise how the masculine and feminine energy can be incorporated in life is important to recognise. Amy's HealingWhat is Feminine & Masculine energy?The Sea-Saw effect'Miss Independent'Structure, Discipline & FreedomHow to Incorporate the Freedom without 'falling off plan'Go Go Go MindsetAwarenessPhysique versus. Long Term SuccessI Am Enough Healthy MasculineHow Amy is Setting Up Her MotherhoodGet in touch with AmyEmail: infothefeminineconnection@gmail.comWebsite: https://www.thefeminineconnection.me/Instagram: @thefeminineconnectionContact The Female Health Show Email: thefemalehealthshow@gmail.com Tag us @thefemalehealthshow on Instagram Please give the show a 5⭐ review if you are a regular listener on Spotify or iTunes

Kiara joins the female health show for another episode, we talk about:Calorie DeficitsHow we Coach our clients through calorie deficitsInvesting in PTMotivation talk!!! (see episode 2)Fall In Love with what works for youTraining is not Black & WhiteHow to To Do List / Goal Dump like RaquelInvesting in PT part 2 (lol)Please give the show a 5⭐ review if you are a regular listener on Spotify or iTunes.Follow the show for all updates on whatever platform you listen to the show onInstagram:Personal Raquel: https://www.instagram.com/raquelfitpt/?hl=enPersonal Kiara: https://www.instagram.com/coachhkiara/?hl=enPodcast: https://www.instagram.com/thefemalehealthshow/?hl=enCoaching Business: https://www.instagram.com/ltl_melbourne/?hl=enThis is for information purposes only, the advice in this episode is for general purposes only.Music source: prazkhanal from PixabayContact The Female Health Show Email: thefemalehealthshow@gmail.com Tag us @thefemalehealthshow on Instagram Please give the show a 5⭐ review if you are a regular listener on Spotify or iTunes

I am BACK! I took a very long hiatus - struggling with my own mental health AND now I am back and better than ever!Which method to use for goal settingSMARTBE + DO = HAVE (see episode 2 for more on this)REFLECTIONEmotional Health GoalsVs. Having / Financial GoalsLook at your Past - openly TO GROW You Don't Need New BooksStoicism Teachings Self-AwarenessTherapyAnxious, Avoidant, and Secure Attachment StyleCodependency?! THANKYOUPlease give the show a 5⭐ review if you are a regular listener on Spotify or iTunes.Follow the show for all updates on whatever platform you listen to the show onInstagram:Personal: https://www.instagram.com/raquelfitpt/?hl=enPodcast: https://www.instagram.com/thefemalehealthshow/?hl=enCoaching Business: https://www.instagram.com/ltl_melbourne/?hl=enThis is for information purposes only, the advice in this episode is for general purposes only.Music source: prazkhanal from PixabayContact The Female Health Show Email: thefemalehealthshow@gmail.com Tag us @thefemalehealthshow on Instagram Please give the show a 5⭐ review if you are a regular listener on Spotify or iTunes

Something I have been huge on this year is goal setting and manifesting.Goal setting vs ManifestingHow to ManifestHow to use the Law Of Attraction to make more money, fat loss, better dates, better relationships, better self-loveStep 1: AskStep 2: BelieveStep 3: RecieveJordan B Peterson Youtube Episode: https://www.youtube.com/watch?v=n-SVPsGMPi8Please give the show a 5⭐ review if you are a regular listener on Spotify or iTunes.Follow the show for all updates on whatever platform you listen to the show onInstagram:Personal: @raquelfitptPodcast: @thefemalehealthshowCoaching Business: @ltl_melbourneThis is for information purposes only, the advice in this episode is for general purposes only.Music source: prazkhanal from Pixabay

Happy 60 episodes AND 2 Year Anniversary to my Podcast Show! Thank you for being here! My binge eating didn't resolve after competing in a bikini show and it didn't resolve once I lost X amount of weight. Binge Eating was actually only considered a food disorder in the diagnostic manual of mental disorders - DSM 5 in 2013, not even 10 years ago.Exercise is great but, be honest why and how are you using it? Food education will set you free Quoting my online client again she said a few weeks back now “I liked my recovery from this binge this time” - you can heal, you can get better you don't have to be stuck and you don't have to do this alone, lean on people who understand. The butterfly foundation resources on binge eating:https://butterfly.org.au/?s=binge+eatingPlease give the show a 5⭐ review if you are a regular listener on spotify or itunes.Follow the show for all updates on whatever platform you listen to the show onInstagram:Personal: @raquelfitptPodcast: @thefemalehealthshowCoaching Business: @ltl_melbourneThis is for information purposes only, the advice in this episode is for general purposes only.Music source: prazkhanal from Pixabay

Scrolling to avoid what you're feeling? Using addictions to numb yourself to life's problems? Buying materialistic items to make you "happy", are you sick of it yet? When do you start to look within?You've made it through 100% of your bad day,  these are all directions to help you on your way through this journey through life.Share this with someone who needs to hear and feel this.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 onBook Recommendations: The Obstacle Is The Way - Ryan HolidayLost Connections - Johann HariBreaking The Habit of Being Yourself - Dr Joe DispenzaFull Catastrophe Living - Jon Kabat-ZinnInstagram:Personal: @raquelfitptPodcast: @thefemalehealthshowCoaching Business: @ltl_melbourneThis is for information purposes only, the advice in this episode is for general purposes only.Music source: prazkhanal from Pixabay

Stagnating on lifts? Not sure how to get stronger? Feeling like you're not getting anywhere with weight training? Performance dropping?! Overthinking?!I am the voice of reason with my clients and when it comes to building strength, less is more, period.My top 5 reasons include a big discussion on nutrition, resting, sleeping, progressive overload and training age!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: prazkhanal from Pixabay

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: prazkhanal from Pixabay

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: prazkhanal from Pixabay

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

How and where this all started and how I overcame the struggles!Being 18, fresh out of high school and just throwing myself into the deep end, pretty young, naive and just kick arsed in my mind at the time! I loved it and don't regret any of it.1. Trusting myself2. Social media is not the main focus of building a business3. Remove toxic peopleAnd a whole lot of elaboration!Follow the show for all updates on Spotify and iTunes and don't hesitate to leave an iTunes review!Follow on Instagram:@raquelfitpt@thefemalehealthshowGet in touch with me:raquelfitpt@gmail.com

Lauren and I had a lot of fun recording this episode! We hope you enjoy it! There is some audio feedback, apologies for this whilst listening.Talking points:- What sparked her interest in naturopathy- Menstrual cycles- Overtraining and having a period - is it possible?- Aesthetics and Health- Supplements to support health whilst chasing aesthetics- Estrogens and Progesterone role in a woman's body- Constipation and gut health - Toxins on your skin, xenoestrogens, toxic oils, gluten and dairy, alcohol Lauren's Instagram: @Lauren.matotekThank you for listening!Follow the show for all updates on Spotify and iTunes and don't hesitate to leave an iTunes review!Follow on Instagram:@raquelfitpt@thefemalehealthshowGet in touch with me:raquelfitpt@gmail.comThis is for information purposes only, the advice in this episode is for general purposes only.

A spontaneous and unplanned episode of my thoughts I was having on my walk. I was walking and realised I was stressing out about what I wasn't doing and feeling so inadequate of my work ethic of late but WHY. I couldn't find the answer with all the noise and not giving myself the time and space to get into why I was feeling like this!I hope you find this relatable and gives you an idea of what you CAN do when you are faced with the feeling of 'I'm not doing enough' / 'I'm not enough'.Tomorrow doesn't exist - you only have the present moment.Thank you for listening!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.

You will hear us talk about:- Georgie's journey to naturopathy and anxiety coaching - Divorce and losing the family dog- Tribes and community- What is 'normal'- You will find evidence for what you believe is true for your life- Imposter Syndrome and 'not good enough'- Benefits of crying- Emotion is energy and processing them- Natures medicine; sunsets and stars- Movement science and phytochemicals  - Food restriction; orthorexia- Food science, what your body needs- Quality and colourful food for mood - PCOS, Coffee and Supplements- Fiber importance- Fermented food- Leaky gut and Leaky brain: the impact of stress on our gut and microbiome on the brain- Immune dysregulation- The importance of lifetsyle choices - Audience Q & AYou can find Georgie on Instagram @georgiethenaturopath and you can also visit her website I mention Will (Will Bulsiewicz, MD MSCI, board-certified gastroenterologist and gut health expert), you can find Will on Instagram @theguthealthmdFollow 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.

Feel free to message Anna via@annatheanxietycoach- Introducing Anna- Anna's roller coaster accident- How it impacted her life and schooling- Building healthy relationships and talking about her anxiety- Consistency- Breathwork-  'Time doesn't heal all wounds, space does'- Defining Anxiety versus Depression- Audience Q & AFollow 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.

Answering your questions on the podcast today!SO many insights in this episode. If you loved it send me some love (DM me or TAG the SHOW in your stories/posts) and share it with someone who can gain all the knowledge bombs too.Topics covered:So what is hunger?What's happening in the body when you're hungry?Is it good to be hungry?Is it better to ignore hunger when you want to lose weight?ANDHow the body cleans itself How  food affects moodCalorie surplus/calorie deficitsPrivileged lifestylesImportance of waterBinge eatingI hope you LOVED this episode as much as I did! If you would like to participate in these Q&A-style podcasts please follow @raquelfitpt on Instagram and look out for Q&A on IG stories.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.

Powerlifting, something I found when I needed it most and I didn't even know. It's now part of who I am, I don't know who I am if I can't squat, bench and deadlift!Powerlifting has changed my outlook of myself and how I see my body. It's been incredibly empowering for me in body confidence, mental grit i.e. resilience and it's changed how I perceive my ability to do something - I know I can do anything I set my mind to. It's also been incredible for my female clients, it's such a useful tool that unknowingly lifting heavy makes them feel powerful and love themselves more for it. Not to mention they get excited to train, they don't drag themselves to the gym unless it's ya know, ... period week (us females can relate!).Powerlifting is special to me and I've grown to realise that more and more of late being back in the gym after the 7 month lockdown here in Melbourne 2020.I will compete in my second powerlifting comp February 20th 2021 and looking to hit some big numbers and a total of over 300kg... I'm SO EXCITED! BRING IT.Stay tuned on my socials @raquelfitpt for powerlifitng comp updates!I hope you enjoy this episode!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.

Healthy conversations with the ever so wise and lovely Kara - we cover all sorts of topics in this one like;-  stereotypes and the rabbit hole - chasing who you want to be won't get you there faster- uncomfortable situations are facilitators of change- pain is good sometimes- how disconnected we are to each other as humans - the importance of eye contact- making friends as adults- dating yourself first- how to talk to toxic people- who is a narcissist - your reach has the ability to positively or negatively influence those around you And so much more.It is a bit glitchy sometimes due to the internet connection but it fixes itself quickly!Pause and come back to the episode the juicy stuff is the entire way through! Lastly, people don't like having uncomfortable conversations - this is normal, so we wanted to have this conversation so you can navigate your own life a little easier with our healthy conversation around this general life stuff!Find Kara on Instagram:@justschenkyFollow 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.

Move in nature, without distraction, without feeling like you deserve to scroll through social media for the 10 minutes of work you did that you hated, if we can look into someone's eyes and really listen to them, rather than thinking about ourselves then maybe we can connect better to ourselves. Emotion is energy in motion.A widely used definition of stressful situations is one in which the demands of the situation threaten to exceed the resources of the individual (Lazarus & Folkman 1984). It is clear that all of us are exposed to stressful situations at the societal, community, and interpersonal level. How we meet these challenges will tell us about the health of our society and ourselves.2005 Paper: STRESS AND HEALTH: Psychological, Behavioral, and Biological Determinants (2005): https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2568977/Book recommendation: Sarah Wilson, The One Wild and Precious LifeFollow 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.

Cheating has a very negative connotation and when we attach this to food it's not helpful either. When you think about a cheat meal or a cheat day what are you really saying to your mind and body?What are the messages that relay between gut to brain and brain to gut?Some of the thoughts around a cheat meal or day are similar to:It's my body I do what I wantWhy not? You only live once right?It's just one day a week! Who cares!I got a little heated in this episode - I don't agree with the online fitness industry that so many of us have been sold. You don't need another cheat meal.I want this year to be an epic year of growth for women in the health space to stop gawking at hot, shredded women and understand that this is not natural and what you see is a fraction of the life this person you idealize lives.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.

Things I cover in episode 28 of The Female Health Show:- What will make you more successful and confident 2021- How to move forward in 2021 for your best year yet- Why change is necessary for growth- What happens when 'life happens'?- Do what's uncomfortable- So what if you fall? So what if it fails?- Why you need to heal from past baggage- How challenges in life (mental, physical or emotional) make you a better human- Exercise willpower every day, no matter whatFollow 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.

What is getting into alignment?It's understanding your body's response to events, situations, people, food, exercise. It's understanding what is a HELL YES versus a HELL NO.Personally, I think the days that are harder or feel harder are necessary and are trying to push us forwards, it's there to help us grow. Even if it doesn't feel like it is.When things are always good, we take life for granted.LIFE is full of problems where we end up asking “why is this happening to me?” when in fact we can reframe it to “what is the purpose of this experience right now?” PERSONAL TRAINING UPDATE: I have hired a trainer as part of RAQUELFITPT now and she's awesome so if you're after personal training, not some airy-fairy generic program off the internet and some diet meal plan, please contact me directly at raquelfitpt@gmail.com or send me  DM via Instagram and let me know so we can set up a free consult and see if the shoe fits for us both!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.

I've said it before, food is a bonding experience for humans, it brings people together and always has since the time of mankind. We need it to survive, BUT now it's very much a luxury we indulge in and bond over with people so we need to know how to manage ourselves at these times!"It's about consistency, 300 days of consistency is better than 300 days of not trying"What did you think about these tips? Do you have any others that you would add or recommend?Don't forget to subscribe to the show, leave a review on iTunes, and share with a friend who needs to hear this! Your support is appreciated!!@thefemalehealthshow@raquelfitpt

PERSISTANCE: continuing a course of action in spite of difficulty or opposition.Basically, KEEP ON GOING! Don't quit when it gets hard.All things in life, or at least at some point in life there is going to be some element of struggle.You are not going to be winning or at least feeling like every single day is amazing and that's okay. That is completely normal.Pain and pressure is a part of life - life will get hard even awkward occasionally. That's just part of being a human. So we might as well accept it and just learn from each encounter and experience.Ultimately I just want you to know you DESERVE SUCCESS. You DESERVE LIFE SATISFACTION!!! Stop talking yourself out of things because you're scared of what people will say, what they will think, what could go wrong - it's all self-sabotage and you are literally AVOIDING GROWTH!!!Don't forget to subscribe to the show, leave a review on iTunes, and share with a friend who needs to hear this! Your support is appreciated!!@thefemalehealthshow@raquelfitpt

Reflection is so important and the key to improving year after year as a humanIt's not just about a new years eve resolutionAs humans, we have to evolve.If we don't, you often get depressed and anxious humans.These days more than ever, the human experience is heavily influenced by creating the life you want, that you've always wanted - there so many ways to live and create opportunities now.BUT do you know what you actually want? And if you do, are you actually working towards it?Don't forget to subscribe to the show, leave a review on iTunes, and share with a friend who needs to hear this! Your support is appreciated!!@raquelfitpt@thefemalehealthshow

Episode 23 hitting you with important things to consider when it comes to perception and action - a booking reading of Ryan Holiday 'The Obstacle is the Way'. This book has been an incredible resource in keeping my mental frame sharp as I have been going through many changes.Obstacles are instructions, mistakes are training. Personally and in Business, my life is hectic. If you feel the same and you can't manage your mind in the midst of things it becomes chaotic and as you will hear me describe often the mismanaged mind becomes far more turbulent than it is helpful.FYI: My episodes will only be once a week as I get busier towards the back end of this year with Christmas and getting on my new Coach with RAQUELFITPT.Don't forget to subscribe to the show, leave a review on iTunes, and share with a friend who needs to hear this! Your support is appreciated!!Socials:@raquelfitpt@thefemalehealthshow

In this full hour podcast we unpack EMOTIONAL STRESS and EMOTIONAL MANAGEMENT.Caitlin specialises with women in self sabotage in all areas of life like business.This episode is so POWERFUL, RELEVANT and IMPORTANT to take your life to the next level.We discuss SO MANY THINGS like- What self sabotage looks like- Problem solving your emotions- Reaching out to a therapist / having conversations- People pleasing- How to say no without feeling like a bitch- Ways to release energy when you are anxious and/or emotional- Creating a pause- How others can support you and the language to use- You are not aloneI feel like this episode is a must for everyone so SHARE IT WITH YOUR SUPPORT NETWORK. These conversations open so many doors and possibilities for emotional management of yourself and supporting others.I loved this episode, get a pen and paper out. You want to take notes on this one.Disclaimer: this episode is for information purposes only and not to treat, diagnose or cure.Get in touch with Caitlin!Instagram @complete_bycaitlinEMAIL: caitlin@completebycaitlin.comFollow the show@thefemalehealthshowPersonal account: @raquelfitpt

On episode 20 we are chatting to the lovely Amy Crooke who gives us an inside look into what it takes to be a better performing athlete. We had a lot of fun with this one!- Why education is important- How important it is to train your mindset- How to improve performance and recovery- Why program structure can be make or break- How strength training plays a role in athlete development- How to measure progress / improved performance- Female Amenorrhea and what we're doing to stay sane during this lockdown!If you want to get in touch with Amy don't hesitate to DM Amy on Instagram @coachamycrooke or send her an email amy@enterprisefitness.com.auDon't forget to subscribe to the podcast on Spotify or iTunes to receive regular updates for latest episodes!@raquelfitpt@thefemalehealthshow

JOIN THE FACEBOOK GROUP https://www.facebook.com/groups/thefemalehealthshowcommunitypodcastgroupEEstrogen is fantastic for skin, fertile mucus, libido, hitting PBs in the gym and mood regulation BUT if progesterone can't balance out estrogen then this ^^^ is what you get ladiesDid you know there is more than 1 type of estrogen?There is estradiol which is produced in the follicles and plays a large roleEstrone is manufactured in the ovaries and fat tissuesEstriol, a weaker estrogen form promoting uterus growthAnd there a also other estrogen metabolites in the gutToo much estrogen = what is listed in the pic ^Did you know?Regular

JOIN THE FACEBOOK GROUP https://www.facebook.com/groups/thefemalehealthshowcommunitypodcastgroupSHOW NOTESInterview I referred to in podcast: Tim Ferris Interviews Esther Perel episode #418; https://tim.blog/2020/04/02/esther-perel-relationships-in-quarantine/?fbclid=IwAR34p3deDsmVO0w9m1Bgb8as3VGecEDghuw3PbJCUTSridTj443uohKRABwIf you feel like there's a time-clock on your life - well I don't have any words of wisdom to save you from the reality that is, time is tickingIf that makes you feel uncomfortable, scared or panicky in any way - we need to address this first.Show ideas that I discussDefine SuccessStop waiting for things to changePROGRESS IS THE KEY INGREDIENT TO HUMAN DEVELOPMENT What expectations do you have for yourself that are not realistic?How do you actually find and define success? How to use fear to progressWhat holds us back from progress?Emotion.Take this for example  You're in the gym training, your program says 12 reps but by rep 8 your body is burning and is telling you to “stop”If you stop - this is emotional and you don't exactly get the progressIf you keep going as per the program and reach rep 12 - you now get the progress.Do you want the emotion or the progress?Sounds like a very simple concept but in fact that's exactly what happens in life, you see some of these people on Dr Phil - I've had a bit of down time to watch some Dr Phill here and there in iso and I was watching this 45 or 50 year old man, telling Dr Phil he couldn't get out of bed, and his mum was supplying everything for him even cleaning his room…. He chose not to get out of bed.He chose to let his break up define his life and so if you really want to change your reality you have to change your perspectiveAnd get uncomfortableIf not now... when?When is a good time for you to change? why then?Define clearly what you are afraid of because you can work backwards from here.So, what's holding you back?Personal IG: @raquelfitpt

Today's episode is a quick one - it's inspired by the conversations I've been having this week. I'm challenging your thoughts about seeing and getting 'fitness model' body composition changes - a lot of women think this is sustainable and YEAR LONG MAINTAINABLE. I was one of them. So I get it, but I want to change that narrative.If your goal doesn't make sense to yourself - and you're not willing to make sacrifices and changes to get towards your goal then how will it actually happen at all!I want this episode to inspire better understanding of your goals AND what it takes to push to the next level, like, "fitness model" changes.I discuss:- "Red flag" goal setting- Attaining significant body composition changes - the "fitness model" look- Restriction behaviours for drastic body composition changes- Accountability is necessary- Balance - can you really have the best of both worlds? FOLLOW THE SHOW @thefemalehealthshow PERSONAL ACCOUNT @raquelfitpt

In this episode I talk about how the general use and inclusion of certain supplements can be great for general overall health improvements!I also talk about what vegans should look to have as-well to ensure they are looking after there bodies!Ultimately you don't need a full cupboard of things that will expire and go off because you don't end up using them. You need a few quality ones that you can rely on and use to your advantage!Feel free to read the article here - note the podcast has a few extra takeaways including some shift worker talk and supplementation.https://www.raquelfitpt.com/post/are-supplements-just-a-waste-of-money-and-spaceFollow the show along at@thefemalehealthshow@raquelfitpt

This is more of a conversational episode and inside look as to why I not only started the Switch off Social Media Sundays but how I have been spending my time and enjoying my time on Sundays without social media.It's an episode that will provide you with my favourite productivity hack as-well for the mornings and nights!How do you like to spend your Sundays? Will you join me?@raquelfitpt@thefemalehealthshow

Binge eating is a huge, often under the radar and complex issue and majority of women I meet have some form of food relationship issue they're battling!Binge eating is a learnt behaviour and something we often internalise. I silently suffered with this issue going through binge, restrict, guilt, motivation REPEAT cycle for many years and I talk about it in brief and what it was like for me throughout in little snippets.I love to educate and empower women to take their freedom back with food and within this episode there's plenty of gold nuggets to take home and start.This is by no means a rule book, it's my own experience that I'm more than happy to share. I'm so grateful that my food battles have healed and I no longer am controlled by food.I explore the most common themes of food issues clients come to see me with AND my 5 tips on how to heal your relationship on your own.If you think someone you know would benefit from this open discussion please don't hesitate to share it with them.#bingeeating #mentalhealth #healthandnutrition #femalecoach #bodyimageThis episode is for information purposes only. Share with someone who needs to hear this!@raquelfitpt@thefemalehealthshow