Afleveringen
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Getting enough protein for weight loss and strength training can be a CHALLENGE! Especially if you are a busy mom and just plain eating meals can be a struggle.
I get it-I remember juggling multiple babies and toddlers at once and there being times when my kids scraps were what I ended up eating. Much less a good source of protein!
Even if you aren't in that boat right now, getting enough protein can still be a struggle-especially if you are strength training for fat loss.
Realistically, a good starting point for most women is about 100 grams per day of protein, but this can seem impossible to achieve.
In today's podcast episode, I share 3 strategies that I use to meet my protein goals (which is about 130-150 grams of protein per day).
Today's episode goes into detail about these 3 tips, and I hope that these help you meet your protein goals!
Enjoy!
-Rachel
Simple Guide To Fat Loss Without Counting Calories
P.S. Struggling to put everything you are learning about strength training and nutrition together? Consider working with me. You can set up a discovery call here to chat with me about how I can help you.😊
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Most of us that have ever had a baby notice that we still have a tummy even after delivery.....sometimes a long time after delivery. Some of that is extra fat of course, but some of it is actually a sign of a weak core!
And that's what we are talking about on today's podcast episode. In today's BONUS episode, I'm interviewing Dr. Jena Bradley, host of The Fit Postpartum Mom Podcast, mom of four, and a Physical Therapist with a passion for helping women lose the "mom pooch" and strengthen their core.
Dr. Jenna helps moms feel empowered to live that "fit mom" lifestyle easily amongst the chaos of motherhood so they feel strong and confident in their own skin.
In this episode we talk about why moms get a "pooch", why core strength is so important (especially for strength training), and where to get started with strengthening you core.
Listen to the episode now!
-Rachel
P.S. Want more resources for improving your core strength? Dr. Jena has some free resources to share:
Watch Postpartum Abs 101: How To Safely Start Postpartum Ab Exercises in Less than 2 Minutes A Day https://livecorestrong.com/class
Get started with Dr. Jena’s 30-day postpartum ab workout challenge
https://livecorestrong.com/postpartum-ab-challenge/
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Zijn er afleveringen die ontbreken?
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I've been saying for a looong time that I was going to start a Facebook community for us...well, I finally did it!
I want to invite you to join the Strength Training & Weight Loss for Moms Community!
I love podcasting, but I also really want to be able to interact with YOU. This group gives us a perfect way to do that!
And, to start us off, I'm also inviting you to join me in a 7 day protein challenge!
Most of us struggle to eat enough protein, so this challenge will encourage all of us to eat more protein.
The challenge will start THIS FRIDAY, November 8.
And...the most engaged member will win a prize!🙌🏻🙌🏻🙌🏻
Challenge details will be in the group😊
Click here to join: https://www.facebook.com/groups/strengthtrainingformoms
-Rachel
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Ever been curious about doing a season of muscle gain?
If you are confused right now, let me introduce you to "the seasons". I talk about them a lot on the podcast.
I take a seasonal approach to fitness. This means that I'm not aimlessly dieting until I reach some illusive end goal...I have different goals for different seasons of my life and my workouts and eating plan flow between these seasons.
I do this because I've realized that having shorter term seasons helps me achieve my goals. Who wants to eat in a calorie deficit forever? Not me!
So here's a run down on the seasons (I go into detail inside the podcast episode):
Fat loss. This is where your primary intention is to lose fat. For this season you eat in a calorie deficit.
Maintenance. This season can have a few different intentions that I discuss in the episode. For this season you eat at maintenance.
Muscle gain. This is where your primary intention is to gain muscle. For this season you eat in a calorie surplus.
Intrigued by this? Wondering if you are ready to enter a season of muscle gain?
Listen to the episode to find out!
-Rachel
P.S. If you want to start a season of fat loss by working with me, you can set up a discovery call here to chat with me about how I can help you.😊
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We all know that despite our best efforts, sometimes our week derails and we don't meet our fitness goals.
We miss a workout (or 3!), we eat off plan or emotionally eat, and just plain have an "off" week.
When that happens (notice I said when, not if), you usually have 2 choices:
Give up, let it snowball and let your feelings control your actions; or
Have your moment, then get up and move forward.
One of the best ways to get better at being consistent is to "fail forward".
Acknowledge that failure is part of the process, and practice getting up and back on track. It's skill you learn, and you have to practice.
Did you struggle this week? Listen to this episode and I hope it encourages you to fail forward. 😊
-Rachel
Want to get started losing weight? Start here.
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Hey Mamma!
Can I tell you something?
You don't have to follow a new diet to lose weight.
You don't have to cut out food groups, only eat at certain times, or demonize certain foods.
I was so tired of trying the newest diet craze-you know what I'm talking about, it could be keto, carnivore, paleo-and trying for a few months only to realize it doesn't work with my life and end up back to square one, only a few pounds heavier and extra discouraged.
Anyone else been there? 🙋🏻♀️🙋🏻♀️🙋🏻♀️
So here's what I'm suggesting instead.
(Side note-none of this is revolutionary. Because often, the simplest answer is the best, but it doesn't make it easy).
These are simple, science based tips that, if implemented well, will help you lose fat.
You ready?
In today's podcast episode, I'm sharing 4 ways to lose weight if you are tired of doing all the things and none of them are working.
Just start here.
Step 1: Prioritize and Organize. You MUST get your priorities straight. This is the number one thing people miss. I'm not just talking about "just do your workout" here. Listen to the podcast episode for more details.
Step 2: Strength train twice a week. This is a great starting point, and where most of my clients start. If you need help with this, check out my free Strength Training Template for Beginners to help you get started.
Step 3: Eat 1-2 cups of veggies at lunch and dinner. I know, I know, its almost too easy, but do you eat this many veggies? There's lots of reasons why this helps that I cover in the podcast episode.
Step 4: Eat more protein. Another easy one that people miss. There's also several reasons why this specifically helps with weight loss that you can learn in the episode-in addition to a practical starting point for you.
So there you have it. This is a fantastic starting point for beginners, and when you are tempted to try the next fad diet that promises the answer to all your problems, why not give this a try for a month instead?
Let me know if you do, and listen to the podcast episode for all the details on these steps!
-Rachel
P.S. Ready to cut to the chase and get started? Join my 1:1 coaching program to get where you want to be without having to figure it all out on your own. You can set up a discovery call here to chat with me about how I can help you.😊
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Listen in on this really insightful conversation I have with one of my coaching clients, Annette.
She is new to my program and we discuss what is realistic for her in terms of inches lost and weight loss, plus other measures of success.
Enjoy!
-Rachel
Want to get started? Here's a FREE workout plan.
Want results faster? Start here.
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No one likes to eat boring food, am I right?
What if I told you there were some simple ways you could adapt your favorite meals to make them healthier?
So that you could actually eat food you LIKED while losing weight? 🤯🤯🤯
Well friend, today's your lucky day because that's EXACTLY what I'm talking about on the podcast today!!!
In today's episode, I'm sharing 3 hacks that you can use right now to adapt your recipes to make them work FOR you to reach your goals.
....because we all want to eat delicious food and still reach our fitness goals.
You can listen to the episode to hear these 3 hacks.
ALSO.....I have some exciting news!
I am starting a Facebook community for us.
I LOVE podcasting but it's a bit...one-sided. I want to interact with you more, so we can share recipes, I can show you videos of things I'm talking about on the podcast, and we can have a space where we can push each other onward.
So stay tuned for that, I'll send an email out when the group is open and ready for members😊.
-Rachel
FREE Strength Training Plan
Lose Weight Faster
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Hey Mamma!
I remember a time when I used to plan meals on the fly. I distinctly remember sitting at a stoplight after work on my way to the store, trying to make my grocery list.
Read that again:
At a stoplight.
On the way to the store.
🤦🏻♀️🤦🏻♀️🤦🏻♀️
So...no judgment from me if you aren't fully on top of your meal planning game!!
While we want to have our meals planned, we also want them to be effective.
To actually work for us.
Effective meal planning moves the needle nutritionally to help us reach our weight loss goals while being able to feed our families.
For it to do that, we have to understand some foundational truths about meal planning. I talk about them in detail in today's episode:
Effective meal planning requires:
Priority & Intention
A System
Strategy
Awareness
Practice
When there's a breakdown in any of these key areas, the results are usually lack of consistency with the eating plan which leads to....lack of results.
So honing in on these areas and refining your meal planning can really help you get results!
How is your meal planning going? Is it effective? Is it moving the needle in the direction you want with your physical goals?
If yes...wonderful!!!
If no....do you want some help?
In my 12 week one-on-one coaching program, I can help you with meal planning (& your workouts as well!).
In my program, I teach my students how to create a recipe system, how to design their meal plans with their nutritional goals in mind, and I work with them on this in a hands on way.
Imagine having a Registered Dietitian review your meal plans every week and help you tweak things!
Imagine how much time you'd save by having me help you reach your goals versus trying to duct-tape something together yourself with no support!
I want to invite you to work with me in my coaching program. You CAN do this, but you can get there much faster with my help.
What do you say to letting me help you?
Book a discovery call today by clicking below to find out how I can help you reach your fat loss goals😊.
-Rachel
Book Discovery Call HERE
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There's nothing worse than walking in the gym and drawing a blank. You know you need to exercise to lose weight but you don't know what exercises you need to do.
Cue the Googling random workouts while standing around pretending to be stretching...has anyone else done that too?!?
Be frustrated no longer, because in today's episode I teach you my simple 5 step workout method that has gotten myself and my clients amazing results.
Oh, and you can download it for FREE here.
Enjoy!
-Rachel
Want to lose weight faster? Click here to find out about working with me.
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Most of us moms want a smaller, flatter stomach, am I right?? Getting there can be challenging though.
Before I started strength training, I struggled to lose fat in my belly and would just lose weight in my legs and butt...NOT ok!
Thankfully, I've learned a ton since then, and I'm ready to share it with you! Today's podcast episode dives into 4 practical ways you can lose weight so you can start to shrink that belly fat!
Enjoy!
-Rachel
Want to get started losing weight? Start here.
Want weight loss faster? Click here.
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In a meal rut? Eating the same things over and over again? This episode is for you if you are looking for more variety in your meals.
Because nothing makes you want to give up on your weight loss plan faster than eating plain, boring food, am I right?
I hope this helps!
-Rachel
Want to lose weight? Start here.
Want results faster? Click here.
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We all love our moms, but that doesn't necessarily mean we want to end up with their health struggles. If you have a mom who's struggling with the effects of a lifetime of not exercising and eating right, then this episode is for you.
Genetics play a role, but it IS POSSIBLE to lose weight even if you have "bad genes" and a slow metabolism. I hope this episode encourages you!
-Rachel
Want to start losing weight? Start here.
Want weight loss faster? Click here.
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I've got a treat for you today.
Today's episode is an interview with one of my AMAZING clients, Kelly. Kelly just started working with me about 12 weeks ago, and she has had incredible results even in that short amount of time.
And she works full-time in a demanding career! Listen to hear how she does it, plus all the juicy details like how much weight she's lost, how many inches and how much she can lift now!
Enjoy!
-Rachel
Want to get started losing fat? Start here.
Want to get results faster? Start here.
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One of the biggest questions I get as a strength training dietitian is "How much protein should I be eating?"; either for weight loss or to get stronger?
Every wondered that?
Wonder no more, because in this episode I break it down for you in a way that's simple for beginners.
Enjoy!
-Rachel
Want to get started? Start here.
Want results faster? Start here.
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If you want to lose weight, then you want to burn more fat throughout the day, right? In today's episode I give you 3 practical strategies to increase your calorie burn through the day that DON'T involve going to the gym.
Enjoy!
-Rachel
Here's how to get started losing fat and gaining muscle.
Want results faster? Start here.
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Feeling like you don't have time for the gym? Like there's no way for you to lose weight, lose fat, and get stronger without the gym, but you just can't make it there?
Today I'm going to show you how you can get time for 2 gym sessions a week.
Enjoy!
-Rachel
Want to get started losing weight? Click here.
Want results faster? Click here.
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We all want results, right? Weight loss? Fat Loss? Muscle gain? But there's a few things that can stand in our way if we let them.
Listen to this episode and make sure you aren't falling victim to one of these 4 things that will sabotage your results.
-Rachel
Want to know how to get started? Click here.
Want results faster? Click here.
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