Learn how to create that healthy lifestyle you want. Register for the Strong Moms Bootcamp HERE!

In this episode, I'm taking a dive deep into the REAL reasons why exercise often takes a backseat in our lives and how you can reclaim your time for the gym.

From societal pressures and mom guilt to the tough reality of not prioritizing exercise, I’ll give you the tools to take control. Plus, discover how learning to say "no" and aligning your values with your actions can make exercise a non-negotiable part of your routine. Ready to make the gym a priority so you can lose the weight you want? Tune in now and find out how!

-Rachel

P.S. Don't forget to sign up for the Strong Moms Bootcamp! Register here. 

Hey Mamma!

In this episode, we're diving into the secret to achieving your weight loss goals. Forget willpower and resolutions-it's all about having a clear plan. 

We will break down how your desires shape your goals, why habits are the key to success, and how to create a roadmap that actually gets you where you want to go. Grab a pen and paper because we are going to work through this together, step-by-step. 

-Rachel

Don't forget to register for the bootcamp Jan 13 & 14! Sign up here: Strong Moms Bootcamp

Christmas is almost here, but that doesn't mean your protein goals have to take a backseat! In this episode, I'll walk you through a simple, actionable plan to keep your protein goals on track during this high-carb, high-fat food-filled season. From protein shakes to being the "protein person" at every event, you'll learn how to prioritize your protein intake without sacrificing fun. Listen now for all the details!

-Rachel

P.S. Don't forget to register for the Strong Moms Bootcamp Jan 13&14! Register below. 

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Staying consistent with eating healthy and strength training can be HARD...basically the entire month of December! 

In today's episode, I'm sharing a key skill that is critical to staying consistent over the holidays. 

Enjoy!

-Rachel

Bootcamp Registration HERE

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Hey Mamma!

I wanted to share some thoughts on how to stay motivated to go to the gym and strength train during the holiday season, when it’s easy to feel overwhelmed and tempted to skip workouts. I get it-I've been there too!

Staying motivated during the holidays can be tough with busy schedules, cold weather, and a natural desire for comfort. It’s normal to feel like skipping the gym.

In today's episode, I share 3 ways to get yourself motivated to stay consistent with exercise this holiday season. 

-Rachel

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I've done some form of exercise most of my life, and I remember lifting weights here and there when I was younger.

You know, grab some dumbbells and do some bicep curls, or head over to a machine or 2 and do some sets.

But I never really got stronger or noticed my muscles grew....at all.

Fast forward a decade or so, and now I know why😂.

I wasn't using a key, foundational principal of muscle growth that's based on biology.

This principal is called progressive overload.

It's a way of strength training that constantly challenges your muscles to grow.

No challenge=no growth.

Today's episode is a dive into progressive overload, and a step-by-step guide to help you use it in your workout routine, so you can grow those muscles!😊

-Rachel

Free Strength Training for Beginners Workout Template

P.S. If you want a chance to hang out with me and a bunch of other women who are passionate about living stronger and healthier, head over to my free Facebook Community!

Hey! 

It's the Monday before Thanksgiving, which probably means you're doing some kind of Thanksgiving food prep right now! 

Pause that a second, and I want you to take some time to prepare YOURSELF for Thanksgiving. 

This holiday can be really hard, because its basically culturally expected that you will overeat this day...and even the whole week. 

But it doesn't have to be like that. In today's episode, I'm sharing 5 ways you can be strategic in how you eat, so you don't derail your weight loss goals. 

I know you really, really want to get the weight off, so listen to this episode and incorporate a few of these strategies so you feel good even after Thanksgiving. 

-Rachel

Simple Guide For Fat Loss

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When I was in college, I got into distance running with my roommate. I had always struggled with carrying my extra fat around my midsection, and when I started training, I remember thinking I would be soooo skinny after I finished the half-marathon I signed up for.

Before the race, one of my high school friends I hadn't seen in years called me up and we were chatting about the race. I'll never forget when she asked me if I was "super skinny" now with all that running.

Hmmmm. I realized I looked the same as I always had.

Now, it's not all about looks of course, but if you want the fat off your midsection, you want your program to be effective, right? And mine clearly wasn't.

Ironically, that didn't make me question cardio for weight loss...at that point.

And I'm not against cardio at all, but I do think by itself it isn't the solution to losing fat.

I explain why in today's episode, so click below to listen😊

-Rachel

Free Workout Template

Getting enough protein for weight loss and strength training can be a CHALLENGE! Especially if you are a busy mom and just plain eating meals can be a struggle.

I get it-I remember juggling multiple babies and toddlers at once and there being times when my kids scraps were what I ended up eating. Much less a good source of protein!

Even if you aren't in that boat right now, getting enough protein can still be a struggle-especially if you are strength training for fat loss.

Realistically, a good starting point for most women is about 100 grams per day of protein, but this can seem impossible to achieve.

In today's podcast episode, I share 3 strategies that I use to meet my protein goals (which is about 130-150 grams of protein per day). 

Today's episode goes into detail about these 3 tips, and I hope that these help you meet your protein goals!

Enjoy!

-Rachel 

Simple Guide To Fat Loss Without Counting Calories

P.S. Struggling to put everything you are learning about strength training and nutrition together? Consider working with me. You can set up a discovery call here to chat with me about how I can help you.😊