Effective Fitness for Women: Fat Loss & Muscle Gain for Fitness Beginners
Are you tired of not knowing what to do in the gym? Frustrated with trying to eat ”right” but not sure what eating right actually is? Annoyed that you are trying but you’re not seeing results? I get it! Hi, I’m Rachel. Wife, mom of 6, and Registered Dietitian. For years I regularly exercised and ate healthy, but I never felt or looked how I thought I should for the amount of effort I put it. Ever felt that way? Then, after having my 3rd baby, I just couldn’t get the extra fat off my midsection-no matter how little I tried to eat or how much I ran on the treadmill. That all changed when I discovered how to use the weightlifting and nutrition principals that bodybuilders use to lose fat and gain muscle. Using my background as a Registered Dietitian, I adapted these principals to align with my goals of looking and feeling strong, lean, and toned but with BALANCE in my life as well. Because let’s face it, as a mom of 6 and wife I don’t have time to spend 2 hours in the gym every day-and I bet you don’t either! Want to know how I did it? Subscribe now to find out! In this podcast, you are going learn: -＞Weightlifting and nutrition for fat loss and muscle gain, using bodybuilding principles -＞How to efficiently plan your workouts so you aren’t spending 2 hours in the gym every day -＞ How to figure out how much protein and calories you need to reach your goals -＞How to do all this and still have BALANCE in your life for your family Are you ready to get EFFECTIVE in your fitness and start seeing REAL results? Subscribe now and start being effective in your fitness! -Rachel *Disclaimer: Your health is your responsibility. Always check with your doctor before starting a new diet or exercise regimen.
Listen on:
Episodes
5 days ago
5 days ago
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
7 days ago
7 days ago
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/
Wednesday Apr 24, 2024
Wednesday Apr 24, 2024
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/
Monday Apr 22, 2024
Monday Apr 22, 2024
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
Wednesday Apr 17, 2024
Wednesday Apr 17, 2024
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
Monday Apr 15, 2024
Monday Apr 15, 2024
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
Wednesday Apr 10, 2024
Wednesday Apr 10, 2024
You tell yourself: "Ok, this is it! I'm getting this fat off this year!"
And then....well, nothing much happens. Maybe go to the gym for a few weeks, cut out sugar for a while, but then things revert back to how they've always been.
What happened? Or really, what DIDN'T happen?
Goals. Realistic, strategic goals. And not just goals; daily and weekly habits to support those goals.
During this live coaching session, I'm working with Neisha to change her desires into goals and then into tangible things she can accomplish on a daily and weekly basis.
This is what creates change that lasts!
I hope you enjoy!
-Rachel
Want to work with me? Book a discovery call here: https://calendly.com/racheleffectivefitness/discovery-call
Monday Apr 08, 2024
Monday Apr 08, 2024
You've been working hard in the gym, upping those reps and weights and you've been eating right too, but.....when you get on the scale you are getting some mixed messages.
Are you losing your muscle or fat?
Why isn't the scale moving the right way?
What's up with these body measurements?
I have been there, my friend!
Today's episode is all about how to tell if you are actually losing fat during a season of fat loss. Listen by clicking the button below!
Show Notes:
https://www.strong.app/
https://www.effectivefitnessforwomen.com/free-resources
Wednesday Apr 03, 2024
Wednesday Apr 03, 2024
Need motivation?
This one's going to be juicy.
What do you do when you just DON'T want to go to the gym?
In this episode I'm talking about 3 effective strategies to get you into the gym even on those days you don't feel like going.
Enjoy!
-Rachel
Need more help? https://www.effectivefitnessforwomen.com/work-with-me
Monday Apr 01, 2024
Monday Apr 01, 2024
Who loves dry grilled chicken, broccoli, and plain rice? Not me!!
Is this what you envision for dinner during a fat loss season? No ma’am!
We do flavor over here!
Today we are talking about 5 delicious dinner recipes for your fat loss season, to help you and your family stay satisfied so you can reach your fat loss goals.
Enjoy!
-Rachel
Show Notes:
Chicken and Broccoli Stir-Fry: https://www.skinnytaste.com/chicken-and-broccoli-stir-fry/?utm_campaign=yummly&utm_medium=yummly&utm_source=yummly
Turkey Meatloaf Recipe: https://www.skinnytaste.com/turkey-meatloaf-45/?utm_campaign=yummly&utm_medium=yummly&utm_source=yummly#recipe
Korean Rice Bowls: https://www.yummly.com/recipe/Korean-Beef-Rice-Bowl-1179374#directions
Chicken Picatta: https://www.yummly.com/recipe/Healthy-Low-Fat-Chicken-Piccata-1107099#directions
Healthy Breakfast Strata: https://skinnyfitalicious.com/healthy-breakfast-strata/?utm_campaign=yummly&utm_medium=yummly&utm_source=yummly
Simple Guide to Fat Loss: https://www.effectivefitnessforwomen.com/free-resources
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