It’s been awhile since I’ve had a guest on the podcast so today is the day! Please give a warm welcome to Coach Alex McBrairty! Coach Alex is a fitness coach, writer, and motivational speaker for A-Team Fitness. He received his B.A. in Psychology, has 3 NASM certifications, and was the 2016 Recipient of the Community Leadership Award from the President's Council on Fitness, Sports & Nutrition.

Let’s get into it! Some topics include:

⭐️Emotions drive our decisions, but they are not facts.

⭐️Validating emotions is crucial for personal growth.

⭐️Understanding the reasons behind behavior can lead to better outcomes.

⭐️Self-awareness is a key skill for managing emotions.

⭐️Radical introspection helps in recognizing emotional triggers.

⭐️Mindfulness practices can enhance emotional regulation.

⭐️The stories we tell ourselves shape our experiences.

⭐️Life's challenges can be navigated with a positive mindset.

⭐️Learning from mistakes is essential for growth.

⭐️Prioritizing health and fitness requires conscious effort.

Join the priority list for RTF Jumpstart coming September 2025! A FREE 7-Day Rockstar Body JUMPSTART challenge for ambitious women over 40 who are DONE with feeling stuck and READY to build a strong, sculpted, unstoppable Rockstar body! https://www.rockthatfitness.com/rock-that-fitness-jumpstart

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 for Coach Alex:

✅Instagram https://www.instagram.com/_ateamfit_/?hl=en

✅A-Team Fitness https://ateamfit.com/

✅The Friendship Formula https://ateamfit.com/friendship-formula-book/?fbclid=PAZXh0bgNhZW0CMTEAAafqtsqXpeMLQ-Usn4LVFBDx7dj2nm13GeSxgbflujQzzGq5Bb_6IsgTYXSyZQ_aem_J5yTxXOZwJeEodjdBfsuyA

Links:

Download the FREE POWER BUNDLE https://www.rockthatfitness.com/30-day-challenge-and-protein-guide

Join the Rockstar Fit Chicks Weekly Newsletter https://rockthatfitness.kit.com/e10d0c66eb

Check Out Our Exclusive Offer for Extensive Lab Work with Marek Health ⁠https://www.rockthatfitness.com/rock-that-fitness-marek-health⁠

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

Head to the Rock That Fitness Instagram Page https://www.instagram.com/rockthatfitness/

Music from Uppbeat (free for Creators!):

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

License code: RBWENWHGXSWXAEUE

Let’s get into it! Some topics include:

⭐️Intermittent fasting is not a magic solution for fat loss.

⭐️Fat loss depends more on total calorie intake than timing.

⭐️Intermittent fasting can help some people control their calorie intake.

⭐️It's important to consider if intermittent fasting is sustainable for you.

⭐️The pros and cons of intermittent fasting

⭐️Meal timing can help train your body and regulate hunger hormones.

⭐️Consistency in eating habits is crucial for long-term health.

⭐️Focus on the basics of nutrition, sleep, and exercise for overall well-being.

⭐️Experiment with different eating patterns to find what works for you.

Join the priority list for RTF Jumpstart coming September 2025! A FREE 7-Day Rockstar Body JUMPSTART challenge for ambitious women over 40 who are DONE with feeling stuck and READY to build a strong, sculpted, unstoppable Rockstar body! https://www.rockthatfitness.com/rock-that-fitness-jumpstart

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:

Download the FREE POWER BUNDLE https://www.rockthatfitness.com/30-day-challenge-and-protein-guide

Join the Rockstar Fit Chicks Weekly Newsletter https://rockthatfitness.kit.com/e10d0c66eb

Check Out Our Exclusive Offer for Extensive Lab Work with Marek Health ⁠https://www.rockthatfitness.com/rock-that-fitness-marek-health

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

Head to the Rock That Fitness Instagram Page https://www.instagram.com/rockthatfitness/

Music from Uppbeat (free for Creators!):

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

License code: RBWENWHGXSWXAEUE

Let’s get into it! Some topics include:

⭐️Understanding hormonal shifts is crucial for women over 40.

⭐️Strength training and protein are essential for muscle maintenance.

⭐️Sarcopenia refers to age-related muscle loss, which accelerates after 50.

⭐️Hormonal changes are not the sole reason for weight gain; lifestyle choices matter more.

⭐️Most women are under-eating protein, which is vital for muscle health.

⭐️Structured strength training is different from random workouts; it requires progressive overload.

⭐️Taking action now is urgent to prevent further muscle loss.

Download the FREE POWER BUNDLE https://www.rockthatfitness.com/30-day-challenge-and-protein-guide

Join the priority list for RTF Jumpstart coming September 2025! A FREE 7-Day Rockstar Body JUMPSTART challenge for ambitious women over 40 who are DONE with feeling stuck and READY to build a strong, sculpted, unstoppable Rockstar body! https://www.rockthatfitness.com/rock-that-fitness-jumpstart

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:

Download the FREE POWER BUNDLE https://www.rockthatfitness.com/30-day-challenge-and-protein-guide

Big Rockstar Store new DEADLINE is July 6th! : ⁠⁠https://rockthatfitness.itemorder.com/shop/sale/⁠⁠

RTF#1 Who is AnnaRockstar? My story of weight & body image issues! https://spotifyanchor-web.app.link/e/LccmJ8njBvb

RTF#2 How I Lost the Weight and KEPT IT OFF!

https://spotifyanchor-web.app.link/e/DrS1l8njBvb

RTF# 27 Little By Little a Little Becomes A Lot; Finding Success with Weight Loss & Fitness https://spotifyanchor-web.app.link/e/hwN5w0saTvb

Check Out Our Exclusive Offer for Extensive Lab Work with Marek Health ⁠https://www.rockthatfitness.com/rock-that-fitness-marek-health

Join the Rockstar Fit Chicks Weekly Newsletter https://rockthatfitness.kit.com/e10d0c66eb

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

Head to the Rock That Fitness Instagram Page https://www.instagram.com/rockthatfitness/

Music from Uppbeat (free for Creators!):

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

License code: RBWENWHGXSWXAEUE

Some topics include:

⭐️Calorie tracking is essential for sustainable fat loss, especially after 40.

⭐️Understanding your caloric intake helps manage weight effectively.

⭐️Tracking calories provides a sense of control and confidence in your diet.

⭐️Hormonal changes can affect metabolism making tracking even more important.

⭐️Food freedom is achievable through understanding and tracking calories.

⭐️Tracking calories is a skill that can be learned and improved over time.

⭐️It's important to measure and manage your caloric intake for long-term success.

⭐️Calorie tracking can help prevent the fear of regaining lost weight.

⭐️Using tools like MyFitnessPal can simplify the tracking process.

⭐️A one-week tracking challenge can provide valuable insights into your eating habits.

FREE 30 Day Challenge for Busy Women Over 40; Gain strength, build muscle, and burn fat, without restrictive diets, exhausting cardio, or turning your life upside down!

https://www.rockthatfitness.com/30-day-challenge-and-protein-guide

Join the priority list for RTF Jumpstart coming September 2025! A FREE 7-Day Rockstar Body JUMPSTART challenge for ambitious women over 40 who are DONE with feeling stuck and READY to build a strong, sculpted, unstoppable Rockstar body! https://www.rockthatfitness.com/rock-that-fitness-jumpstart

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 the Rockstar Fit Chicks Weekly Newsletter https://rockthatfitness.kit.com/e10d0c66eb

If You Like the Gear that I’m Rocking, Head to the Store: ⁠⁠https://rockthatfitness.itemorder.com/shop/sale/⁠⁠

Check Out Our Exclusive Offer for Extensive Lab Work with Marek Health ⁠https://www.rockthatfitness.com/rock-that-fitness-marek-health⁠

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

Head to the Rock That Fitness Instagram Page https://www.instagram.com/rockthatfitness/

Music from Uppbeat (free for Creators!):

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

License code: RBWENWHGXSWXAEUE

Let’s get into it! Some topics include:

⭐️Listening to your body is crucial, especially after 40.

⭐️Aging parents can impact our own health reflections.

⭐️Gym intimidation is a common issue for many women.

⭐️Training in a public gym offers numerous benefits.

⭐️Access to heavier weights is essential for progress.

⭐️A motivating environment can enhance workout performance.

⭐️Having a plan can reduce feelings of intimidation.

⭐️Starting during off-peak hours can ease anxiety.

⭐️Building confidence comes from overcoming challenges.

⭐️Community support is vital in fitness journeys.

Join the priority list for RTF Jumpstart coming September 2025! A FREE 7-Day Rockstar Body JUMPSTART challenge for ambitious women over 40 who are DONE with feeling stuck and READY to build a strong, sculpted, unstoppable Rockstar body! https://www.rockthatfitness.com/rock-that-fitness-jumpstart

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:

Versa Gripps https://www.versagripps.com

Join the Rockstar Fit Chicks Weekly Newsletter https://rockthatfitness.kit.com/e10d0c66eb

If You Like the Gear that I’m Rocking, Head to the Store: ⁠⁠https://rockthatfitness.itemorder.com/shop/sale/⁠⁠

Check Out Our Exclusive 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

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

Head to the Rock That Fitness Instagram Page https://www.instagram.com/rockthatfitness/

Music from Uppbeat (free for Creators!):

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

License code: RBWENWHGXSWXAEUE

Let’s get into it! Some topics include:

⭐️Hustle culture glorifies constant activity, which can be harmful.

⭐️Rest and recovery are essential for fitness and overall well-being.

⭐️Understanding the nervous system is crucial for managing stress.

⭐️Muscle building occurs during rest, not during workouts.

⭐️Mental recovery is just as important as physical recovery.

⭐️Tools like deep breathing can help regulate the nervous system.

⭐️Slowing down can lead to better performance and health.

⭐️Rest is a requirement for success, not a reward.

⭐️Self-care practices are vital for maintaining balance in life.

⭐️Listening to your body is key to effective recovery.

Join the priority list for RTF Jumpstart coming September 2025! A FREE 7-Day Rockstar Body JUMPSTART challenge for ambitious women over 40 who are DONE with feeling stuck and READY to build a strong, sculpted, unstoppable Rockstar body! https://www.rockthatfitness.com/rock-that-fitness-jumpstart

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 the Rockstar Fit Chicks Weekly Newsletter https://rockthatfitness.kit.com/e10d0c66eb

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

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

Head to the Rock That Fitness Instagram Page https://www.instagram.com/rockthatfitness/

Music from Uppbeat (free for Creators!):

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

License code: RBWENWHGXSWXAEUE

Let’s get into it! Some topics include:

⭐️Life can be challenging but showing up is key.

⭐️Building a healthy lifestyle is about habits not perfection.

⭐️Consistency is more important than intensity.

⭐️Mindset shifts can lead to lasting change.

⭐️Self-care is essential for overall well-being.

⭐️You are not starting over; you are continuing your journey.

⭐️Small steps can lead to significant progress.

⭐️Your identity shapes your actions and habits.

⭐️You are worth the effort you put into your health.

⭐️Take action today, no matter how small.

Join the priority list for RTF Jumpstart coming September 2025! A FREE 7-Day Rockstar Body JUMPSTART challenge for ambitious women over 40 who are DONE with feeling stuck and READY to build a strong, sculpted, unstoppable Rockstar body! https://www.rockthatfitness.com/rock-that-fitness-jumpstart

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 the Rockstar Fit Chicks Weekly Newsletter https://rockthatfitness.kit.com/e10d0c66eb

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

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

Head to the Rock That Fitness Instagram Page https://www.instagram.com/rockthatfitness/

Music from Uppbeat (free for Creators!):

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

License code: RBWENWHGXSWXAEUE

Let’s get into it! Some topics include:

⭐️Peer groups significantly influence our health and fitness journeys

⭐️The Rockstar Retreat provided transformative experiences for attendees

⭐️Women supporting women creates a powerful community

⭐️It's important to evaluate who is in your peer group

⭐️Positive peer groups can elevate your mindset and energy

⭐️Accountability within a community leads to better results

⭐️Being in the right room can challenge you to grow

Join the priority list for RTF Jumpstart coming September 2025! A FREE 7-Day Rockstar Body JUMPSTART challenge for ambitious women over 40 who are DONE with feeling stuck and READY to build a strong, sculpted, unstoppable Rockstar body! ⁠https://www.rockthatfitness.com/rock-that-fitness-jumpstart

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 the Rockstar Fit Chicks Weekly Newsletter https://rockthatfitness.kit.com/e10d0c66eb

RTF# 49 How Country Boy Met AnnaRockstar! https://spotifyanchor-web.app.link/e/qEzoh2KOHAb

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

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

Head to the Rock That Fitness Instagram Page https://www.instagram.com/rockthatfitness/

Music from Uppbeat (free for Creators!):

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

License code: RBWENWHGXSWXAEUE