This is the most frustrating thing - doing ALL the THINGS but not seeing results. 

You feel like you're doing things that should be getting you results and doesn't, which is when you go into desperate mode for quick fixes.

When we just pick and choose healthy foods or random workouts, the problem with that is it isn't a structured program. Being more active is always great for your health first and foremost BUT if you have specific goals such as weight loss or muscle tone, you need to make sure you are doing workouts that are in a progressive tone to get you those results.

Pairing that with proper nutrition that again, matches your set goals is what will get you to the place you are striving for. Part of figuring that out is getting real with yourself and realizing that there may have to be a method to what you are eating. 

Everything can be figured out but sometimes in order to do that, you need to bring in help - Hey, that's what I did!!

When I started getting into...

Nutrition is the topic of the day! This category has been a hot topic with clients.

Tools to put you in a calorie deficit:

No. 1 Intermittent fasting

No. 2 High/Low Carb or High/Low Fat diets

No. 3 Meal timing tricks 

KEEPING YOU IN A CALORIE DEFICIT

Eliminate all the above rules mentioned and just focus on what matters the most and that is "Are your calories in the right range to put you in a calorie deficit?"

Keeping in mind that you don't want to create a deficit that is so low, you are going to downgrade your metabolism, you're going to have low energy, it's going to effect your hormones or you're going to hungry all the time.

A tool to accomplish this includes tracking your food. The point of this is to learn what amount of food will equal your specific target calorie intake and to eventually be able to intuitively know when you have reached your limit.

Once you learn how your calories play out in a day, you can start playing around with your foods and having all...

Inspiration for this videos topic has come from TikTok!!

I'm a huge fan of the App, it's fun go check me out at @rachel.stewart.fitness

BUT I want to talk about how when it comes to Health & Fitness, there are promises being made to people that are just not realistic or even true. 

An example is the "Muffin Top Workout", this workout includes exercises to engage your core, where the "muffin top" is BUT that area is all about Fat Loss. You can do all those exercises and become stronger and toned, so when the fat comes off it reveals the shape that you're looking for. Doing only oblique muscle crunches though, is not going to help you shed a "muffin top" - in fact it can even make you look bigger!

These type of workouts found on apps like TikTok never talk about what really helps you to lose fat and that is NUTRITION - which is 80% of Fat Loss.

So when you see something advertised as get leaned and toned, keep in mind that the LEAN part has to do with your...

It is time to break up with dieting FOREVER!!

Anyone who diets, has probably gone on and off either the same diet or has tried every fad diet under the sun. This of course leads to either never seeing results or not being able to sustain them.

When I was 15 or 16 years old I started trying all sorts of diets that never got me to my goals and instead left me feeling defeated and with a feeling of being weak minded. That maybe this was something I just couldn't do.

Generally when we go on a diet, it is always about exclusion and eliminating the "bad foods", which means the first thing you are going to think about when you start this new diet, are ALL the foods you are NOT supposed to have! That is just how our brain works. So when our will power breaks and we finally have one of those "naughty" food items, we feel completely off track and then throw the whole plan and diet out the window.

You want a flexible meal plan that includes all those things that we crave. If we go to a...

We start by breaking this into two categories: Eating for Health & Eating for Fat Loss

To begin we will look at Healthy Eating which highlights getting in lots of micronutrients. They are the things in food that bring us better health, making us feel good, make us feel healthy and make us more energized. We need a balance of micronutrients in our diet to have long-term health. 

This includes a lot of whole foods and lean proteins. You want to stay away from high processed foods that can be inflammatory and damaging to your health.

The downside is that it can feel restrictive, making every day life feel a bit more stressful around your diet. As well it doesn't guarantee fat loss.

Looking at the other side of the chart, focuses on a calorie deficit - so calories in and calories out. We want to make sure we have proper ratios with your macro nutrients. 

It doesn't matter as much what is on your plate, as long as you are staying within your calorie deficit and...

*Pre-recorded video, live training series has already aired and giveaway mentioned is no longer valid.

It's time to BREAK-UP WITH YOUR SCALE!

We are always so hell bent on seeing the scale number going down and that is a mindset we create for ourselves.

Anyone who has been following me, knows that I HATE the scale and think that it is a terrible piece of equipment - why is this even a thing to have in your bathroom?

We are so attached to the number on the scale and it effects our self worth and can set the tone for our entire day and that is NOT how we should be living our lives. 

We need to understand why we are so attached to it and then we can start to let go of that attachment. 

No. 1 There is no magic number that is going to fix everything. Chasing that number is going to take away from the things we should actually be doing in a weight loss and fitness journey. Chase a feeling not a number! If you are hoping to watch that number go down every day, you are either...

No. 1 - MINDSET

Any sort of mindset of self-hate or punishment that keeps you continuing to beat yourself up over any set back or that working out is a punishment has to go. That has to be swapped for a more self loving position and it has to be more about building our health and not punishing ourselves. Focus on balance!

No. 2 - UNSUSTAINABLE METHODS

Stop with any sort of methodology that is not going to be sustainable. Specifically time sensitive goals - like a 30 day challenge. That will not bring you lifelong changes. We need to incorporate the foods you love into a balanced diet that will allow you to stop "dieting" and instead live a healthy LIFESTYLE. Science and health focused my friend!

No. 3 - STUFF THAT DOESN'T WORK

What do I mean here? This is all about the juice cleanses because your body needs ACTUALLY FOOD, hours of cardio because that just messes with our metabolism and actually works against what we are trying to achieve. Oh and let's...

I get so fired up about BS "Fitness Challenges" - especially by those claiming to be a Fitness Coach.

A challenge that keeps popping up for me is something called 75 Hard, where there are something specific they have to do on the challenge every single day. I will come back to this later...

The biggest problem with this, is we are asking people to do the same thing every day - however our lives aren't always the same each and every day. So even though it is working to create healthy habits, this is an unrealistic plan and is not sustainable for 99% of people. 

As a Fitness Coach I feel a sense of integrity to ensure I am showing my clients balanced systems that work and are sustainable, which is why it is frustrating to see "Coaches" teach methods that are not healthy and not sustainable. This challenge is not going to impact your life long-term. 

If you are using a method that is telling you to do something for 75 days, then you will have to repeat what is being...

I was inspired by a group coaching call I had, in week 6 of an 8 week challenge. We discussed motivation and how it can identify the true changes you have made. Let me explain..

No matter what client I am working with, be it a 1:1 or a group client, the 6 week mark is where motivation takes a dive. You're loving the results and how you're feeling but sometimes the motivation and the desire to do the work fades.

Motivation comes and gos and that's okay! Sometimes we just don't feel into it. The actions that we are willing to continue doing are where you will see the actual changes reveal themselves. If you are still getting your workouts in, getting your vegetables in. It shows the fundamentals you have created for yourself and the long lasting changes. 

When you are still following your new routine even after the motivation has dipped out a bit and you no longer require the emotional or pep talk mindset to get moving, it means healthy eating and exercise...

So excited and fired up about my last group call, where we drank wine & champagne - that I had to jump on and share how wonderful it was to work with this group of ladies and how one of the big takeaways was their shift in their MINDSET - let me explain...

This inspirational group of women all shared how their mindset held them back from really progressing, prior to joining the Bring Out Your Badass program. They were finally able to get out of the All-or Nothing Mindset.

The All-or-Nothing mindset means, you create the notion in your head that if you don't stay on track and maybe you miss a workout or your diet takes a wrong turn one night or one weekend that you feel your whole path, is now just a complete wash. Leaving you doing nothing! You let everything go for the rest of that day or that week or maybe just let it go forever.

The first step my group took to get out of the "in-and-out" mindset was joining my 8 week program. They committed to a specific...