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.
Episodes
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 compl...
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 goal...
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.effective...
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...
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 Notes:
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:
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 wit...
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. Liste...
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: https://www.skinnytaste.com/chicken-and-broccoli...
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 effe...
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 athlet...
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....
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 l...
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-musc...
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