Today's episode is going to be a personal one. One of the foundational pieces of my fat loss and weight loss success has been my ability to structure my life to support my goals. Today I'm sharing 4 things I do to help support my fat loss and muscle gain goals, and a behind-the-scenes look into a typical day for me with 6 kids.

I hope this encourages you that you can also make time for a healthy lifestyle, you just have to have the right structures to support it!

-Rachel

Next steps:

Free workout and nutrition plan? https://www.effectivefitnessforwomen.com/free-resources

Want coaching? https://www.effectivefitnessforwomen.com/work-with-me

Sweet cravings can be soooo hard to deal with. In this episode I give you 3 simple steps for handling sweet cravings so you can have a plan when they hit. Cravings don't have to derail your weight loss or fat loss efforts!

I hope you enjoy this!

-Rachel

Next Steps:

https://www.effectivefitnessforwomen.com/work-with-me

This episode is all about how to grow your booty!

We talk about why strengthening and growing your glutes is important health-wise, and also 5 practical strategies to help you grow your glutes.

Enjoy!

-Rachel

Show Notes:

https://www.effectivefitnessforwomen.com/work-with-me

Sumo deadlift form video:

https://www.google.com/search?q=sumo+deadlift+form&oq=Sumo+&gs_lcrp=EgZjaHJvbWUqDggAEEUYJxg7GIAEGIoFMg4IABBFGCcYOxiABBiKBTIQCAEQLhivARjHARixAxiABDIGCAIQRRg5MgYIAxAjGCcyDAgEEAAYChixAxiABDIKCAUQABixAxiABDIKCAYQABixAxiABDITCAcQLhiDARjHARixAxjRAxiABDIHCAgQABiPAjIHCAkQABiPAtIBCDEzODNqMGo3qAIAsAIA&sourceid=chrome&ie=UTF-8#kpvalbx=_AeFEZsLTLdjTp84P6-uuiAg_28

One of the things I commonly hear from women is that they are scared to strength train because they don't want to look "bulky".

Are you worried about that too?

Listen to this episode where I share why strength training for fat loss WON'T make you look bulky.

Enjoy!

-Rachel

Next Steps:

https://www.effectivefitnessforwomen.com/work-with-me

https://www.effectivefitnessforwomen.com/

You are going to love this open and honest interview I did with one of my AMAZING coaching clients, Neisha. We discuss how she was able to lose 10 lbs of fat in 3 months and how she is confident she will be able to continue on her fat loss journey because the changes we made will work with her life long-term.

Listen now to see how she did it!

-Rachel

Next Steps:

https://www.effectivefitnessforwomen.com/work-with-me

Today's episode is all about macros:

What are they?

How do you track them?

Can they help you with weight loss, fat loss, or muscle gain?

Listen now to find how tracking macros may or may not work for you.

Hope you enjoy!

-Rachel

Show notes:

https://www.effectivefitnessforwomen.com/

https://www.myfitnesspal.com/

When I broke up with my high-school boyfriend, the first thing I did was go home and eat a box of Girl Scout cookies🫣

Been there?

Emotional eating can really hinder fat loss, so this is a super practical episode all about how to break the cycle of eating in response to our feelings.

I hope this encourages you!

-Rachel

https://www.effectivefitnessforwomen.com/

Are you afraid that if you strength train, you are going to get hurt?

It's a valid concern! This episode will give you 9 practical ways to avoid injury while you are strength training for fat loss.

-Rachel

https://www.effectivefitnessforwomen.com/