Evalina Beauty Founder & CEO, Samantha Legge recently sat down with Rebecca Teahen, the co-founder of R&B Colab, to dive deep into powerful insights into what real wellness looks like for women and why the outdated “thin is in” mindset no longer serves us.
This conversation is part of our exciting new podcast series, Life is Beauty Full, dedicated to helping you be your best self, celebrating beauty and inspiration on topics that matter to you.
Rebecca Teahen isn’t just a nutrition and fitness coach—she’s a passionate advocate for helping women reclaim their health, especially as they navigate their 40s and beyond.
Here’s what Rebecca wants every woman to know about fueling your body, lifting weights, and showing up for your future self.
Why the Game Changes After 40
For many women, the body starts to change dramatically in their 40s. What worked in your 20s or 30s—cardio-heavy workouts, light meals, or skipping snacks—might suddenly stop being effective.
Rebecca speaks candidly about her own experience. “I was doing everything right—or at least what I thought was right—but I was feeling worse, not better,” she says. It wasn’t until she experienced debilitating insomnia that she realized her body needed a completely new approach.
Her wake-up call came in the form of a weight training session in her friend’s garage. It felt hard, uncomfortable, and totally different from what she was used to. But it worked. She felt stronger, slept better, and had more energy. That one shift—picking up heavier weights—sparked what would become R&B Colab, a company focused on helping women transform their health holistically.
Weight Training: The Non-Negotiable
“If there’s one thing you take away from this—it’s to start lifting weights,” Rebecca says. And she’s not talking about an hour in the gym with heavy barbells (though that’s great if it’s your thing). She’s talking about functional, realistic strength training that women can do in small pockets of their day.
As women age, particularly after 35, muscle mass naturally begins to decline—a process called sarcopenia. This loss of muscle affects everything from metabolism to bone health and energy levels.
The good news? Weight training doesn’t just slow this decline—it can help preserve and rebuild lost muscle.
“You’re not just building new muscle—you’re fighting to hang onto what you already have,” Rebecca says.
Her Top Tips:
- Start where you are. Begin with bodyweight exercises or 5-pound dumbbells.
- Progress over time. As it gets easier, increase the weight.
- Add weights to your walk. Try a weighted vest while walking the dog or chatting with a friend.
- Keep it short. Just 20-30 minutes of strength training, 3x per week, is enough to start.
Movement Should Fit Your Life
Rebecca emphasizes that you don’t need long workouts to be effective. Whether it's squats while brushing your teeth or lunges in the kitchen, movement should fit your lifestyle.
“You’re not always going to be perfect. But you can be consistent.”
She encourages women to shift the focus from aesthetics to functionality. Ask yourself: How do I want to feel in my body at 75?
If weight training is the engine, nutrition is the fuel. And for Rebecca, that fuel starts with whole foods, protein, and fiber.
Why Protein Is Queen (And Fiber Is Her Best Friend)
Protein supports muscle repair, improves satiety, and helps maintain strength—especially important for women entering perimenopause or menopause.
Fiber, on the other hand, is key for gut health, digestion, and blood sugar balance. It also contributes to long-term energy and supports weight regulation.
“Most women are under-eating protein and fiber,” Rebecca says. “Especially at breakfast.”
Rebecca’s Nutrition Priorities:
- Eat protein with every meal. Add two eggs or Greek yogurt to breakfast.
- Add fiber-rich whole foods. Think leafy greens, berries, lentils, chickpeas, and chia seeds.
- Start with whole foods. Chicken, fish, tofu, lentils, and cottage cheese are go-to staples.
- Supplement smartly. Protein powders or bars are handy when you’re in a rush.
Protein + Fiber Combos:
- Greek yogurt with chia seeds and berries.
- Avocado toast on whole grain bread with a poached egg.
- Lentil soup or a chickpea salad.
- Cottage cheese with sliced apple and flaxseed
- A high-protein, high-fiber snack bar
Rebecca says the real secret to healthy eating is preparation. “When we’re scrambling, that’s when the wheels fall off,” she says.
Her advice:
- Keep your fridge stocked with ready-to-eat proteins.
- Cook extra at dinner for leftovers the next day.
- Always have healthy options (like hard-boiled eggs or protein bars) ready to go
Progress, Not Perfection
Rebecca reminds women that you don’t need to be perfect—you just need to be consistent.
You’ll miss workouts. You’ll grab fast food some days. That’s okay. What matters is getting back on track with the next choice.
“Even if all you can do is walk five minutes today, that matters,” she says. “Working out and eating well isn’t about vanity—it’s about longevity.
“We’re not doing this to look good in a bathing suit. We’re doing this to be strong at 75.”
Rebecca’s core philosophy boils down to a few powerful principles:
- “Lift weights and eat protein.” Build and preserve your strength.
- “Meet yourself where you are.” Start small. Keep showing up.
- “Think long-term.” Today’s choices build tomorrow’s independence.
- “Make it a lifestyle.” Not a phase, not a fad—just how you live.
So next time you doubt whether one workout or one high-protein meal matters, remember this:
You’re not just training for now.
You’re training for 75.
Ready to work With Rebecca?
At R&B CoLab, Rebecca and co-founder Brooklyn lead a proven 12-week ONLINE transformation program designed to help women feel strong, energized, and confident without restriction or burnout.
Their signature method blends:
- Progressive strength training videos;
- Real-world nutrition guidance;
- Sleep, stress, and mindset tools.
- A connected, all-women community that keeps you inspired.
Follow along @randbcolab or join the waitlist for the next 12-Week intake at www.randbcolab.com.