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...

Today I wanted to do a tutorial on LOWER ABDOMINALS. 

This is a question that has popped up with my 1:1 clients about how to engage that lower part of your core.

Lower Abdominals are the ones we would label as our "pooch", between your belly button and your pelvis. 

They are challenging to engage because we have more dominating muscles that can take over a movement and engage faster. So I am going to show you some exercises to better engage your lower abs.

When we crunch or do a v-sit up our upper abdominals and our hip flexers will both take effect before our lower abs. So the key is to start mentally being aware of your lower abdominals. What I mean by this, is you need to concentrate on pulling those muscles inward toward your spine. 

To get started I will demonstrate some exercises to get you connected with your lower abdominals. 

No. 1 - A simple breathing exercise to engage and connect with your lower core

No. 2 - A 90 degree crunch

No. 3 - Reverse...

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...

I am a firm believer in timing your workouts! We tend to underestimate the time we are doing actual work and over estimate out rest time. So having a timer click down will keep us accountable, avoid distractions and make sure you are getting the proper amount of work done

Do you use an interval timer? I am going to share a couple of apps that I use and recommend. 

App No. 1 - Interval Timer (demo available in video) and is FREE

App No. 2 - Trainerize, a more detailed app that allows you to track information about your workout and this is the tool I use in my coaching programs, so the interval timer is only one element. This is a PAID app. 

All the workouts and tracking in your coaching program with me is done on the trainerize app and as your coach I get to see when you are accessing your workouts. It helps me personalize your program and I cannot speak enough about how amazing this app is. Of course this app is only one element of the full...

*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...

These are some personal trainer foundations to help get the most out of your workouts and each rep.

We will break down how each exercise you have ever done, can be broken down into 3 parts and used to your advantage.

Part No. 1 - Concentric part of the movement - where you are actually doing the lift of the weight and movement. 

Part No. 2 - Less talked about and glorified- Isometric! The moment and split second pause when you change direction.

Part No. 3 - Eccentric part of the movement. Control against gravity and keeping the tension to manage the load, which will give you a greater benefit vs just running through reps. 

When you feel you are getting too strong for the weights you have at home, you need to slow your movements down. That is what is going to challenge you and give you a better workout with each rep. This applies to any movement. 

Take your time to really feel each part of every movement! You may be surprised how heavy 10 lbs can actually feel. 

...

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...

This body position should always be done before and after doing an exercise. 

It is going to help give you proper posture and proper alignment, which will help to engage your muscles and no matter what move you are doing, you are doing it safely. 

You always want to be in your power when you're working your muscles.

To remember this, look at it as a 3 part checklist:

No. 1 Start from the bottom and look at your hips - you want to tuck your hips under. At the same time you want to squeeze your glutes.

No. 2 Core Contraction! After tucking your hips in step1 and then contracting your core, the combination compacts you to give your spine support to safely lift weights.

No. 3 Is your shoulders. Roll them back and down to create a straight line down your torso.

This pose may feel "weird" at first, if you have never tried it but it will help you have a much safer and enjoyable workout - helping to prevent injury. 

Follow along with the video above to see...

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...