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 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

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 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

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

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