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...

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/  

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...

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

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  

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...

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...

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  

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:...

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/

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...

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...

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...

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...

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/

I’m getting personal today about my own fitness journey. So many of us want real change in our bodies, change that we can actually see and feel. So, today I’m talking about the bodybuilding principal that literally reshaped my body (and still is!) and has made the biggest impact in my muscle gain and fat loss efforts. And I’m going to teach it to you as well! -Rachel

It's 4pm on a weeknight, you have just gotten the kids home from school, and you open the fridge to figure dinner out and are met with condiments and some leftover something you can't identify in a container in the back of the fridge.  Time to run to the store or go pick up fast food.  Ever been there?  But you don't have to STAY there.  Today in this bonus episode, I'm here to walk you through my 4 step meal planning method so you can learn how to meal plan with confidence. 

If I were to ask you to rate your home life right now, and by that I mean household management like meals, chores, cleaning, managing the kids, all that, how would you rate it on a scale of “I am in control most of the time” to “my life is on fire and I LIVE in survival mode”? If you answered that your life is on fire, then I have some good news for you: There is a simpler, easier way to live your life that is actually going to make reaching those health and fitness goals easier.  If you live...

I'm starting a 12 week coaching program, and I'm giving away ONE spot! Listen to the episode for all the details. To enter the contest, you need to: Leave me a written review on Apple podcasts or another platform that allows WRITTEN reviews, it has to be written. I’ll link a how-to in the show notes for apple podcasts. Take a screenshot of the review (before you post it so it doesn't get lost). Email that screenshot to [email protected] and tell me why you want to be in the...

So you’re set and ready to start some positive eating habits to promote your goal of fat loss, but things just keep getting derailed for some reason! Could it be that you are guilty of some of these fat-loss sabotaging habits? These sneaky habits take our best efforts and minimize or completely ruin their effectiveness, so listen now to see if these are throwing a wrench in your fat loss goals.