Rachel DeSonier عمومی
[search 0]
بیشتر
برنامه را دانلود کنید!
show episodes
 
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? Tired of trying, then quitting, then restarting, and repeating this cycle over and over? I get it! Hi, I’m Rachel. Wife, mom of 5, and Registered Dietitian. For years I tried to consistently exercise and eat healthy, but I never felt or looked how I thought I should for the amount of effort I put it. No results meant I was constantly quitting then restarting m ...
  continue reading
 
Loading …
show series
 
This episode is going to be a little different than my normal practical/hands-on episode. But I felt it was important to share. Today I'm diving into the connection between our faith and weight loss. I hope you enjoy! -Rachel Show notes: https://www.amazon.com/Ill-Start-Again-Monday-Satisfaction/dp/0785232486/ref=asc_df_0785232486/?tag=hyprod-20&li…
  continue reading
 
Today's episode is especially relevant for moms! Today I'm discussing the sneaky habit of nibbling while cooking, cleaning up the kitchen, or just plain eating off your kid's plate. Anyone else out there struggle with this??? This habit can actually have a big impact on your weight loss goals, and today I give strategies on how to address it. You a…
  continue reading
 
One of the side-effects of strength training for weight loss is...growing in confidence! Listen to these 3 HUGE ways strength training has grown my confidence level now. Enjoy! -Rachel Next Steps: FREE 5 Step Beginner Strength Training Template: https://www.effectivefitnessforwomen.com/free-resources Ready to get serious about strength training for…
  continue reading
 
Are you tired of making a plan to hit the gym to meet your weight loss and fat loss goals, and then life happens and derails it all? Wish you could FINALLY be consistent with exercise? If so, this episode is for you. I give you 5 practical steps to learn how to finally be consistent with exercise, and you're going to want to take notes! Enjoy! -Rac…
  continue reading
 
Are you intimidated to try out the squat in your workout? Today's episode is all about why you need to be including the squat in your routine for weight loss and functionality. At the end of this episode you'll be able to confidently able to add squats into your routine! I hope you enjoy! Want a realistic, effective way to lose fat and get stronger…
  continue reading
 
This is a juicy episode where I answer the question: Can't I just use bodyweight exercises to gain muscle? It's a great question! Listen now to find out why you may or may not want to use bodyweight training for muscle gain. Enjoy! -Rachel https://www.effectivefitnessforwomen.com/توسط Rachel DeSonier
  continue reading
 
Supplements can be so confusing! I'm doing the hard work for you today and sharing exactly what I take to support my fat loss and muscle gain goals. In this episode I'm sharing what I take and which brands I love. I hope this is helpful to you! -Rachel Want a no-nonsense, practical approach to weight loss? Then you need to work with me. Click this …
  continue reading
 
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 encourag…
  continue reading
 
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…
  continue reading
 
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+for…
  continue reading
 
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://ww…
  continue reading
 
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! -Rach…
  continue reading
 
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/…
  continue reading
 
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.effectivefitnessfo…
  continue reading
 
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/توسط Rachel DeSonier
  continue reading
 
Today we are going there on the podcast! Listen to this interview with Dr. Kristin Johnson of the Stop Peeing Your Pants Podcast. Dr. Johnson is a pelvic floor physical therapist and we talk alllll things TMI today. If you have ever struggled with urinary incontinence (and soo many of us moms have!) then this interview will be so helpful! -Rachel H…
  continue reading
 
Have you been wanting to get stronger and lose weight? Wanting to shed some fat and gain some muscle, but been unsure about where to start? Look no further! This episode is all about how to get started strength training as a beginner. -Rachelتوسط Rachel DeSonier
  continue reading
 
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 …
  continue reading
 
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…
  continue reading
 
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…
  continue reading
 
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 wo…
  continue reading
 
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 …
  continue reading
 
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.myfitness…
  continue reading
 
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.myfitness…
  continue reading
 
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/#:~:t…
  continue reading
 
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-meتوسط Rachel DeSonier
  continue reading
 
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 muc…
  continue reading
 
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…
  continue reading
 
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 ho…
  continue reading
 
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…
  continue reading
 
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:…
  continue reading
 
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/توسط Rachel DeSonier
  continue reading
 
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 h…
  continue reading
 
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 questi…
  continue reading
 
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 in…
  continue reading
 
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…
  continue reading
 
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 mu…
  continue reading
 
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 y…
  continue reading
 
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 …
  continue reading
 
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 fo…
  continue reading
 
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 revi…
  continue reading
 
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 thes…
  continue reading
 
Today's episode is a little bonus for you! Last episode I talked about my NEW nutrition guide: Simple Guide to Fat Loss-without counting calories. You can get that guide here! In that guide I talk a lot about protein, so I wanted to give you a bonus episode ALL about my favorite high protein snacks. Enjoy!…
  continue reading
 
One of the most common things I hear women say about their bodies is that they want to feel good in their skin; they want their clothes fitting better; they want to feel better! Well friend, if that’s you, after today’s episode, you will have the tools you need to start losing fat and maybe getting those clothes fitting better too! This episode is …
  continue reading
 
Are you sick of trying to lose weight but feeling like you’re just losing the same 5 or 10 lbs over and over again? I’ve been there too! It’s so frustrating when you feel like weight loss is this unpredictable thing that you don’t have control over. But let me let you in on a secret. It CAN be predictable. You just have to approach it in the right …
  continue reading
 
Ever walked into the gym and just been confused? Have you ever thought "Where do I start, what do I do, are people staring at me??" Ever pretended to be stretching but you're really Googling workout routines? If you've ever been there, then this episode is just for you! I'm taking all the guesswork out of what you should do in the gym to get starte…
  continue reading
 
We all know getting into healthy habits is hard. We set a goal for ourselves and then find that making time for that goal can be difficult to maintain. Ever been there? If you struggle with finding the time to work on your health and fitness goals, then today's episode is for you! Today we are going to be discussing 6 critical steps to making your …
  continue reading
 
Hey Friend, Are you tired of not knowing what to do at this gym? Frustrated with trying to eat right...but you aren't sure what eating right actually is? Sick of trying hard but not getting results? Welcome to Episode 1 of the Effective Fitness for Women podcast! I’m Rachel, a wife, mom of 6, and registered dietitian who is passionate about weightl…
  continue reading
 
Hi Friend, Have you ever felt intimidated to use the weights section in your gym? A subtle feeling that you didn't belong? If you've ever felt that, this episode is for you! We will be going through 3 steps to overcoming fear of the weight room that I know will give your more confidence to step into the weight section. You got this! -Rachel Show No…
  continue reading
 
Hi Friend! Ever been confused about what exercises you should be doing in the gym for the best results? In today's episode I'm going to be going over 3 foundational exercises that will get you started weightlifting in the gym. If you are new to weightlifting or fitness, this episode is for you! You got this! -Rachel Show Notes: Sumo deadlift: https…
  continue reading
 
Loading …

راهنمای مرجع سریع