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

20| LIVE COACHING: Setting Effective Goals for Fat Loss & Muscle Gain

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
 

19| How to tell if you are losing fat and not muscle

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
 
 

18| Need Motivation? 3 Strategies to motivate you to get to the gym when you DON'T want to go

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
 

17| Recipe Roundup: 5 High Protein Dinners for the Fat Loss Season

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

BONUS EPISODE: Beginner Fat Loss & Strength Training Live Coaching Session

Ever wondered what working with a fitness coach is like? Wonder no more! Today's episode is a sneak peek behind the scenes into a coaching session with my client Rachel. Enjoy!
 
-Rachel
 
https://www.effectivefitnessforwomen.com/

16| 3 Time Management Hacks to Make Your Workouts Shorter

Hey Friend!
Who loves spending 3 hours at the gym to get all your exercises in???
NOPE. That’s a hard pass for me! And you too, I bet.
What if there was a way to simplify your time at the gym so that you get the most done in the least amount of time?
If you think that sounds good, then today’s episode is just for you!
Today’s episode is all about how to structure your workout and time at the gym so you are using it in the most effective and efficient way. So you can get in, and get out, and get on with your day.
Sound good?
Let’s get it!
-Rachel
 
Show Notes: 
https://www.strong.app/
https://www.effectivefitnessforwomen.com/exercise-freebies
 

15 | You're an Athlete. Yes, YOU!

A while ago I was at my chiropractor’s office. I had been weightlifting for a while and was seeing some really good progress, and while I was there my chiropractor  said something to me that changed how I think about myself and my physical fitness on a foundational level.
It was super offhand, I bet he doesn’t even remember. I had asked him a question about something, I can’t even remember what it was, and he said “Well, for athletes like yourself, I usually recommend such and such” and answered my question.
Wait. What? Athlete? Who, me??
After I left I just kept thinking about what he said.
I’m not an athlete, I’m a mom! A woman who likes to go to the gym…not an athlete, that seems too intense.
But the more I though about it, I realized it was true. My workouts at the gym were focused on a goal, my eating habits were supporting that goal, and I was working hard to reach a physical goal. 
And you know what? I realized that I WAS an athlete. He was right. I was training my body for a physical achievement in mind, and that makes me an athlete.
I had undermined my own abilities by telling myself that what I was doing was “just” exercise, but it isn’t. I’m TRAINING. Training for a goal.
This mental shift changed so much for me. How I saw myself, how I saw the effort I was putting into my health and fitness.
I want that for you!
Today’s episode is all about having the mindset of an athlete, and how that can literally change the outcome of your efforts.
 
Show Notes:
https://www.effectivefitnessforwomen.com/exercise-freebies

14| How Often Should I Weigh Myself?

Whether you are trying to lose fat or gain muscle, one question that often gets asked is "How often should I weigh myself?"
Some people say throw out the scale. 
Some people say weigh once a week. 
What are we supposed to do? 
This week I'm going over the question behind why we weigh: "How do I determine if what I'm doing is working?" and giving my insight on how I choose to weigh and what other things I do to evaluate my progress. 
Because the scale is just one part of the picture, and it doesn't get to determine our value. 

13| Nutrition for Muscle Gain (Part 2) Practical Strategies to Gain Muscle

Did you know that you can actually put on a significant amount of muscle?
That there’s a scientific way to go about it, you don’t have to try out random things and hope you are gaining muscle?
I want you to know that you (yes-YOU!), as a mom, or as a woman maybe in in her 30s or 40s or beyond, could actually make a huge change in your fitness level and muscle level.
Sometimes I think we feel like we’ve been stuck in a spot for so long that it feels like it’s our destiny.
Let me tell you though, that you CAN do this. We’ve been talking about muscle gain, and it is TOTALLY possible for you to grow in muscle size and strength. And today’s episode is all about 3 steps to get you there.
 
Show Notes: 
Calorie tracker: https://www.myfitnesspal.com/
Calorie calculator: https://www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/calorie-calculator/itt-20402304
Workout template: https://www.effectivefitnessforwomen.com/free-resources

12| Nutrition for Muscle Gain (Part 1)

One of the main things I hear from women is that they want to gain muscle.
And I can understand why!
Who wouldn't want to be strong and look strong, and maybe change the shape of their body a little bit too?
This week I’m starting my Nutrition for Muscle Gain series, where we are going to dive into how YOU can begin to put significant amounts of muscle on your body.
 
Reference article: https://www.nutritiontactics.com/measure-muscle-protein-synthesis/