Effective Fitness for Women: Fat Loss & Muscle Gain for Fitness Beginners

30| Major on the Majors: Why simple gets results

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

29| Recovery Weeks: Why resting helps you gain muscle

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

28| Are you sabotaging your muscle growth? Protein timing for muscle gain

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/

27| Live Coaching: Celebrating healthy behaviors over quick results for life-long change

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

26| One Muscle Gain Tip You Probably Haven't Used

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
 

25| Calorie Tracking for Fat Loss: Part 2. How to track right so it gets you results

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/

24| Calorie Tracking for Fat Loss: Part 1. Three reasons to track your calories (and one reason why NOT to)

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/
 

23| The sneaky habit that is literally inhibiting your fat loss

Want to optimize your fat loss efforts? Then you need to listen to this episode. Today I'm talking about a sneaky bad habit that can literally physically inhibit your fat loss efforts.
Hint: It isn't nutrition or exercise-related!
-Rachel
 
Show Notes: 
https://www.webmd.com/diet/sleep-and-weight-loss
https://www.ncbi.nlm.nih.gov/books/NBK537038/#:~:text=Taken%20as%20a%20whole%2C%20leptin's,central%20nervous%20system%20(CNS).
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9031614/
https://www.thensf.org/screen-use-disrupts-precious-sleep-time/
https://www.sleepfoundation.org/nutrition/how-long-does-it-take-caffeine-to-wear-off

22| Fat Loss Stalled? How to deal with weight loss plateaus

You're working hard at eating right and lifting weights, and it had been working but suddenly things have stalled...what's the deal? 
Today's episode is all about weight loss plateaus and what to do about them!
-Rachel
https://www.effectivefitnessforwomen.com/work-with-me

21 | How hard should you push yourself in the gym? Know how far is too far in your strength training workout

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