Written by Raquel Renda, Fitness & Wellness Expert, Mind and Muscle Advocate Dedicated to Helping Women Unleash Their Strength and Embrace Their Potential
Photography by Paul Buceta
Hair & Makeup by Monica Kalra
Recognize Raquel Renda? You should! She’s been gracing the pages of STRONG Fitness Magazine since the spring, when we introduced her as our Get Inspired feature, and ever since, Raquel has continued to motivate our readers by sharing about her progress and learnings in each issue through her insightful column, The Comeback.
In the March/April 2024 issue of SFM, Raquel shared all about how she overcame an inexplicable episode that left her immobilized for months. “I was unable to move anything but my eyes without excruciating pain,” recalls Raquel. The only thing that helped her to finally move her muscles? Her mind. And that’s precisely what continues to keep pushing her forward, making notable progress with everything from her body, to her business, and her big dreams—like one day (soon) opening a training/care facility in Texas dedicated to longevity.
"I did a little bit every day, and eventually, I managed to create a new reality for myself that I never could have imagined..."
“I candidly shared my experience going through that devastating time, because I really wanted women who were experiencing difficulties—especially trauma, as I did— to know that if they just keep going, no matter how small the progress feels, things will change. It’s why I continue to share my everyday journey as I evolve,” explains Raquel. “I know how frustrating and hopeless it can feel when you don’t have control of your body. When you can’t walk a few steps in under half an hour. When even seemingly small things feel like huge feats because you feel so frail, so physically incapable... When I was that woman, there was an inner voice telling me to just keep going. To stay consistent. So, I did a little bit every day, and eventually, I managed to create a new reality for myself that I never could have imagined at the time. One that moved me from deteriorating in my home to appearing on the cover of STRONG inspiring women all across North America,” she says. “I know in painful moments it can feel nearly impossible to hear that encouraging inner dialogue, so I want to be that voice in the ear, loud and clear, for women who need it: Don’t give up!”
Choosing to continuously work through the tough stuff created an endless cascade of welcomed change for Raquel. Physically, she not only got back control of her body, in her fifties, she’s built the strongest version of herself to date. “I feel like I’m now finally getting into the shape that I always envisioned I could be,” says Raquel. “I’m finally getting strong enough that if something drastic happened to me, the journey to recovery wouldn’t be as challenging as it was before. That’s the priority now, strengthening myself for whatever comes over the next few decades, because when you can’t move, when you don’t have the strength to pull your own body from one place to another, it creates a feeling of helplessness—and that is a feeling I do not want ever again,” she explains.
Raquel says even the growth she’s experienced since stepping into the STRONG studio at the beginning of this year to shoot for her column versus recently for this cover shoot has been profound. “When I look back to images from that first photo shoot with Paul Buceta in February, I think, that’s not who I am now! It’s fascinating—after doing a lot of inner work and continuing to make daily choices that reflect who I want to be for more than half a year, looking at my own photos from that shoot is almost like looking at another person. I still smile at that woman though, and I’m proud of her because she was the one who shifted my mindset. She was the one who put me on this path, prioritizing longevity,” says Raquel. “And knowing I felt so miserable way back when, it was worth it, because I like who I am now, after all the struggle, much more.”
For Raquel, focusing on inner posture—connecting to and getting to know herself—was a significant part of her evolution. “Once I committed to not blindly being on the treadmill of life, just running through all the motions as they had been set out by society, I really started to feel alert and purposeful. Being in the now is what’s enabled me to achieve new heights,” says Raquel. “The doing gets you out of your head, gets you out of thinking... and one action after another starts to develop into something wonderful!”
Raquel Renda on the November/December 2024 cover of STRONG Fitness Magazine
Physically, Raquel is still working on foundations of strength, doing heavy weight training four times per week, and attending physical therapy several times per week to work through compensation patterns (trying to unwind from past sports injuries and not cause damage to her joints from being misaligned). She has also added metabolic conditioning to her strength training routine three times per week to increase her cardio training. “I have found that for women, especially in my age bracket and those going through menopause, doing some metcon for 12 to 30 minutes after weight training, helps with glucose management and burns extra calories, which helps to reach a healthier weight, or maintain your ideal weight,” explains Raquel. “Lifting with intensity during this process, even though it’s not max, is when I saw the most gains for myself and my clients, because of the resistance.”
Raquel also likes to incorporate sprint work into her routine, doing a number of rounds on the track once per week. “It does take a while to start seeing gains with sprints this way, but once you start making progress, it feels great! As I accomplish goals, I continue adjusting them to just keep growing with it.”
She includes bodywork with lymphatic massage to offset toxins, too. “We’re exposed to so many toxins. I’ve found that if your lymphatic system is not working well, especially as we get older, we start holding onto weight, which can create issues with longevity. I’ve noticed that lymphatic massage has helped my body detox and process to keep the weight off,” explains Raquel. “I also keep my nervous system balanced with acupuncture, which helps with releasing your fascia, balancing your body, and keeping your nervous system calm so you don’t create a lot of stress or cortisol and continue to gain weight.”
“A few high-protein meals per day with no snacking in between works best for me.”
Meditation also plays a significant role in Raquel’s wellbeing. “I start my day with 5 to 10 minutes of mindfulness, and at the at end of the day, I recap what was good and what wasn’t so great—to help recalibrate—before doing a short meditation to ground me as I lay in bed, which helps me go into a good sleep,” she says.
Of course, nutrition is key when it comes to keeping Raquel feeling vibrant, and looking the same. “I’m working with a continuous glucose monitor because for me, glucose management is a challenge—my body is very sensitive to this. A few high-protein meals per day with no snacking in between works best for me to manage it,” explains Raquel. “I’ve also noticed a significant change after pushing breakfast to more of a brunch time, after working out first thing in the morning. This way, my body is using existing energy instead of bringing in more calories, which is something I’ve responded to well.” She also only drinks water, or Green tea, throughout the day. “I don’t drink my calories, so I’m cognizant about what I’m hydrating with, and my intake is based around my work load—if I train hard, I try to drink more water. An easy rule of thumb I tell my clients is to make sure their urine is clear and you don’t have cotton mouth. Those types of signs can give you a clue if you should be drinking more water.”
Raquel says paying attention to the details doesn’t mean your life has to remain rigid. After all, we want to live healthfully and happily. “Feeling strong is a surefire way to feeling happiness, though—especially when you’ve experienced the opposite,” says Raquel. “I think making sure the basics are addressed with a solid structure has to be the starting point, then weave in the rest.” Raquel makes sure to make time for joyful activities, like watching her children play lacrosse, getting outside in nature, and reading. She also likes to rejuvenate with saunas and red light therapy.
“The most important thing to remember is to do something every day that keeps you moving towards your goal. If you don’t do anything, you’re just getting further away from it, so you have to take that action—knowing that It’s not going to be linear, either. There will be setbacks and you have to adjust and push through them,” says Raquel. “Longevity is a marathon. You have to learn to build an inner confidence that will physically, mentally, and emotionally power you through anything life throws at you with each passing year.”
