Afleveringen
-
Today's episode is going to be a personal one. One of the foundational pieces of my fat loss and weight loss success has been my ability to structure my life to support my goals. Today I'm sharing 4 things I do to help support my fat loss and muscle gain goals, and a behind-the-scenes look into a typical day for me with 6 kids.
I hope this encourages you that you can also make time for a healthy lifestyle, you just have to have the right structures to support it!
-Rachel
Next steps:
Free workout and nutrition plan? https://www.effectivefitnessforwomen.com/free-resources
Want coaching? https://www.effectivefitnessforwomen.com/work-with-me
-
Sweet cravings can be soooo hard to deal with. In this episode I give you 3 simple steps for handling sweet cravings so you can have a plan when they hit. Cravings don't have to derail your weight loss or fat loss efforts!
I hope you enjoy this!
-Rachel
Next Steps:
https://www.effectivefitnessforwomen.com/work-with-me
-
Zijn er afleveringen die ontbreken?
-
This episode is all about how to grow your booty!
We talk about why strengthening and growing your glutes is important health-wise, and also 5 practical strategies to help you grow your glutes.
Enjoy!
-Rachel
Show Notes:
https://www.effectivefitnessforwomen.com/work-with-me
Sumo deadlift form video:
https://www.google.com/search?q=sumo+deadlift+form&oq=Sumo+&gs_lcrp=EgZjaHJvbWUqDggAEEUYJxg7GIAEGIoFMg4IABBFGCcYOxiABBiKBTIQCAEQLhivARjHARixAxiABDIGCAIQRRg5MgYIAxAjGCcyDAgEEAAYChixAxiABDIKCAUQABixAxiABDIKCAYQABixAxiABDITCAcQLhiDARjHARixAxjRAxiABDIHCAgQABiPAjIHCAkQABiPAtIBCDEzODNqMGo3qAIAsAIA&sourceid=chrome&ie=UTF-8#kpvalbx=_AeFEZsLTLdjTp84P6-uuiAg_28
-
One of the things I commonly hear from women is that they are scared to strength train because they don't want to look "bulky".
Are you worried about that too?
Listen to this episode where I share why strength training for fat loss WON'T make you look bulky.
Enjoy!
-Rachel
Next Steps:
https://www.effectivefitnessforwomen.com/work-with-me
https://www.effectivefitnessforwomen.com/
-
You are going to love this open and honest interview I did with one of my AMAZING coaching clients, Neisha. We discuss how she was able to lose 10 lbs of fat in 3 months and how she is confident she will be able to continue on her fat loss journey because the changes we made will work with her life long-term.
Listen now to see how she did it!
-Rachel
Next Steps:
https://www.effectivefitnessforwomen.com/work-with-me
-
Today's episode is all about macros:
What are they?
How do you track them?
Can they help you with weight loss, fat loss, or muscle gain?
Listen now to find how tracking macros may or may not work for you.
Hope you enjoy!
-Rachel
Show notes:
https://www.effectivefitnessforwomen.com/
https://www.myfitnesspal.com/
-
When I broke up with my high-school boyfriend, the first thing I did was go home and eat a box of Girl Scout cookies🫣
Been there?
Emotional eating can really hinder fat loss, so this is a super practical episode all about how to break the cycle of eating in response to our feelings.
I hope this encourages you!
-Rachel
https://www.effectivefitnessforwomen.com/
-
Today we are going there on the podcast! Listen to this interview with Dr. Kristin Johnson of the Stop Peeing Your Pants Podcast. Dr. Johnson is a pelvic floor physical therapist and we talk alllll things TMI today.
If you have ever struggled with urinary incontinence (and soo many of us moms have!) then this interview will be so helpful!
-Rachel
Here's a note from Dr. Kristin Johnson:
Hi friend, I pray this episode helped you realize you don't have to live with peeing your pants. If you want to learn more about bladder leakage and the pelvic floor, check out my podcast "Stop Peeing Your Pants" on Apple and Spotify. I would love to invite you to my course Stop Peeing Your Pants where you will learn how to retrain your overactive bladder and stop having bladder leakage when you cough, sneeze, run, jump, and squat in 90 days or less. Take a look inside the course and learn about the different levels of support I offer to make sure that you are successful! As a thank you for listening today, I would love to give you 10% off of any tier to my course using the code 8CWHSCB which is valid until May 29th, 2024 at 11:59 pm. Full body scan body awareness so you stop peeing your pants Stop Peeing Your Pants CourseWork with me in person, in your home, PhoenixSpotify PodcastApple Podcast -
Weight loss-or actually fat loss- can seem really complicated. You see this all the time, diets that tell you don't eat after a certain time, eat only these things but not these, eat this together with this and never with that, and the list goes on and on.
The same goes for exercise. You need a complicated workout routine with your heart rate in a specific range and oh by the way you need to be fasting while you do it...it's complicated!
Well, I'm here to tell you that it doesn't have to be, and honestly it can actually be more effective if you keep it simple. Listen to this episode to find out why!
-Rachel
-
It can seem really counter-productive to take a week off of training to recover, but it isn't. In this refreshing episode, you'll learn:
1. What a recovery week is
2. Why they are important for progress
3. How often to do a recovery week
4. Two recovery week plans
I hope that this helps you!
-Rachel
If you need more help, book a discovery call with me to learn about working with me to get you to your fat loss and muscle gain goals. You can do that here:
https://www.effectivefitnessforwomen.com/work-with-me
-
We all (hopefully) know protein is important for muscle growth. But when you eat it matters too! Listen to this super practical episode on protein and protein timing so you can maximize your muscle growth.
If you need more help with this, book a discovery call to chat with me about getting you to your fat loss and muscle gain goals. You can do that here: https://www.effectivefitnessforwomen.com/work-with-me
https://www.effectivefitnessforwomen.com/
-
Listen in on this fun live coaching session with my recurring client, Rachel.
We discuss non-scale victories, how behavior change is the key to long-term results, and more in this behind-the-scenes look into coaching.
If a practical, whole-woman approach to fat loss and muscle gain resonates with you, book a discovery call to find out more about working with me!
You can do that here: https://www.effectivefitnessforwomen.com/work-with-me
-Rachel
-
Hi ladies,
Are you guilty of not using this approach to your workouts? Today's episode is a CRITICAL tip if you want to see consistent muscle gain results.
I hope this helps you!
If you want to uplevel your fitness through a custom nutrition and strength training plan, book a discovery call with me and we can talk about how to get you started.
You can book that here: https://www.effectivefitnessforwomen.com/work-with-me
-Rachel
-
Do you need to track your calories to lose fat? How do you do it?
This 2 part series is diving into why you may (or may not) want to track your calories and how to do it the RIGHT way so that it actually works.
Need more help? Here's how to work with me:
https://www.effectivefitnessforwomen.com/work-with-me
-Rachel
Show notes:
https://www.myfitnesspal.com/
-
Do you need to track your calories to lose fat? How do you do it?
This 2 part series is diving into why you may (or may not) want to track your calories and how to do it the RIGHT way so that it actually works.
Need more help? Here's how to work with me:
https://www.effectivefitnessforwomen.com/work-with-me
-Rachel
Show notes:
https://www.myfitnesspal.com/
-
Are you ever confused about how hard to push yourself in the gym?
How to tell if you are hitting your "max" in a lift?
But at the same time worried about getting hurt?
I feel ya! It IS hard to figure that out sometimes, so I've recorded this episode to show you the method that I personally use to make sure I'm pushing myself enough, but not too much.
I hope you enjoy!
-Rachel
Show Notes:
https://www.strong.app/
https://www.effectivefitnessforwomen.com/free-resources
- Laat meer zien