Select Page
I’m D-O-N-E and I feel FREE! Let’s Celebrate

I’m D-O-N-E and I feel FREE! Let’s Celebrate

I have such exciting news! As of this past Tuesday, I’m an official graduate from the Institute for Integrative Nutrition (IIN), the world’s largest nutrition school! And to celebrate, I whipped up some Creamy Chocolate Pudding and an exclusive offer, just for you!

Now, before I share my exclusive offer with you, I want to take a moment to be real. Real honest.

GRADUATING FROM IIN MARKS THE END OF A BUSY, CHALLENGING, UNSTABLE, AND LIFE CHANGING YEAR FOR ME. I WENT FROM GOOD TO BAD, BAD TO WORSE, WORSE TO ROCK BOTTOM, TO WHERE I AM TODAY… HEALTHIER AND HAPPIER THAN I’VE EVER BEEN BEFORE!  

When I enrolled in IIN (something I’ve wanted to do since I graduated with my masters degree in public health back in 2010), I was a personal trainer running a small business and involved with a direct sales company on the side. I was making more money working 20 hours per week than I was two years ago working 80 hours per week as a full-time corporate wellness specialist and part-time personal trainer. I had time, money, and an amazing boyfriend to share my life with. Life was good and I thought IIN was going to be a walk in the park. I thought the coaching principles would be a review and I would simply enhance my knowledge of nutrition (IIN trains students in over 100 dietary theories) to better serve my clients. I could not have been more wrong… 

IIN ROCKED MY WORLD!

I learned more about myself, nutrition, food, and healthy living in ONE year than all of my 29 years of living (before IIN) and educational experiences combined. This program made me evaluate and question EVERYTHING in my life (my career/business plan, relationships, spirituality, physical activity, and the food on my plate). It opened up my eyes to see areas of my life that were holding me back, no longer serving me, and simply not a good fit for me anymore. I started to question the future of my fitness business, let go of the negative people in my life, and stepped away from the direct sales company. By month 3, I was struggling emotionally, spiritually, and financially. By month 4, I hit a new rock bottom. I doubted my decisions and my future as a health coach. I was anxious, sad, and confused.

“ROCK BOTTOM BECAME THE SOLID FOUNDATION ON WHICH I REBUILT MY LIFE.” – J.K. ROWLING

Looking back, I truly believe this was God’s plan all along. Hitting rock bottom brought be back to Christ. The rock and solid foundation on which I rebuilt my life. Fast forward to today, I’m happier and healthier than I’ve ever felt before. I’ve rediscovered and strengthened my faith, let go of things (and people) that were no longer serving me, and improved my emotional, physical, spiritual, and financial well-being. I’m also a better coach, trainer, and friend. I not only learned to improve my life, but also received very detailed and careful instruction on how to coach others, better.

ONE OF IIN’S GUEST SPEAKERS AND MY BUSINESS MENTOR, MARIA FORLEO, SAID “SOMETIMES WHAT YOU’RE MOST AFRAID OF DOING IS THE VERY THING THAT WILL SET YOU FREE.”

I couldn’t agree more. Letting go of my past involvements, starting this new blog, and putting myself out there like this is the scariest thing I’ve ever done! However, it’s exactly what I needed to do to feel free. I now have more time to blog, experiment with recipes, host special events, grow my health coaching practice, and work with incredible women, like you!

TO CELEBRATE THIS SPECIAL MOMENT IN MY LIFE, I WANTED TO CREATE AN EXCLUSIVE OFFER JUST FOR YOU.

For a limited time only (offer ends October 23, 2015), you can purchase Awaken: A 2-Hour Coaching Intensive for just $49 ($240 value)! Plus, a complimentary initial consultation is included with your purchase!

During your initial consultation, you’ll have the opportunity to talk about your life, what you’ve always dreamed of, and the goals you’d like to accomplish for your health. Following your consultation, we’ll dive deep during your 2-hour coaching intensive so that you gain the clarity, confidence, and action plan needed to move forward and achieve your health goals.

IIN was a turning point in my life, and I believe these coaching sessions may very well be a turning point in your life, too. This is the perfect opportunity to be heard and to get a sense of what it feels like to have more support in your life.

This exclusive offer ends October 23, 2015, and appointment availability is on a first come, first serve basis.

Click here to schedule your initial consultation and to purchase your package online. Enter promotion code GRADUATION at checkout. For assistance, please don’t hesitate to contact me.

If you have any questions or would like to speak to me first, email [email protected]

I look forward to hearing from you!

With Love & Grattitude,

Rachel Signature
5 Tips For Breaking The Detox-Retox Cycle

5 Tips For Breaking The Detox-Retox Cycle

Do you find yourself feeling incredible on Fridays, but hating your body by Monday? Are you someone who follows the common Detox-Retox Cycle?

Not sure what the Detox-Retox Cycle is? Let me explain…

For years, I’ve suffered from this vicious cycle. I’d eat clean, drink my green juice, complete my workouts, and sleep 7-8 hours every night to get me through my busy work week. By Friday, I felt amazing! My skin was glowing, my belly was flat, and I couldn’t wait to enjoy the weekend with my main squeeze, Darren.

Then the weekend would come…

I always devoted Saturdays to Darren and friends. If Darren and I didn’t have any events to attend, it would become our date night. Regardless, it always began with a powerful workout at the gym or my favorite yoga studio. After all, “I behaved all week” and my energy was through the roof! By noon, I would be washed up and ready to P-A-R-T-Y!

We’d typically go out for cocktails, dinner, and a movie. I’d enjoy a couple glasses of wine and indulge in my weekly “cheat meal”.  By the end of the evening, I felt stuffed and guilty.

On Sunday, I’d wake up extra early for a detoxifying yoga class before going to my mother’s house for the day. Darren and my family would come over to talk, laugh, play cards, and EAT. There was always wine, beer, chips, salsa, salted peanuts, and other junk foods around. Sometimes I’d indulge, other times I’d rather starve. Thankfully, dinners were mostly healthy. My mother would grill chicken, roast vegetables, and prepare a beautiful salad.

By Sunday night, I always felt disappointed in myself. I drank too much, I ate too much, and I ate foods that I wouldn’t normally eat in the first place.

Every Monday, I’d wake up feeling exhausted. I was bloated, my pants felt tight, and my skin looked dull and lifeless. After only two days of unhealthy eating, I felt like garbage!

Have you ever felt that way? 

I won’t even get into the emotional stress this vicious cycle brings when you work so hard all week just to blow it on the weekends. I found myself asking WHY? Why did I just sabotage all of the hard work I put in?

One day, I decided it was time to change. I wanted to break this vicious cycle once and for all. I wanted to get into the best shape of my life and I wouldn’t let ANYTHING stop me. I made a commitment to me, my body, and my better health and happiness. 

I’m proud to report that I’ve overcome this vicious cycle! By following a few simple disciplines, I no longer wake up every Monday feeling disappointed, guilty, and heavy. I still enjoy my date nights, family dinners, and celebrations with friends. And I know you can, too!

After a long, holiday weekend (if you’re here in the States), you may be feeling like I did. Between the summer barbecues, booze, and endless food, you may be feeling it’s time to make a change. It’s time to break this vicious cycle that has kept you from achieving your health goals for years.

That is why I’m so excited to share my “5 Tips for Breaking the Detox-Retox Cycle” with you. These 5 simple disciplines have completely changed my health and body for the better and I know they’ll work for you, too!

5 TIPS FOR BREAKING THE DETOX-RETOX CYCLE

1. Prepare

prepare

 

If you know you have a barbecue on Saturday and your family dinner on Sunday, prepare healthy appetizers/snacks ahead of time. If you’re the host of the party or dinner, that’s great! YOU get to control what food is being served. If you’re not the host, ask what’s on the menu and what you can bring to contribute. Bring a healthy dip, a vegetable tray, or a fruit bowl to keep things simple. You can also get creative and WOW the crowd by bringing healthy, colorful dishes that look amazing. Before the party, eat a healthy and fulfilling breakfast (and possibly a snack or lunch) so that you don’t go to the event hungry. When you’re at the party, fill up on the good stuff first so that you’re less likely to eat the junk foods.

2. Set Morning Intentions

set-morning-intentions

 

Set an intention for your day as soon as you wake up. Sit quietly, pray or meditate. Think about your health goals, what you’re trying to achieve, and why you want to achieve them. Remind yourself of how you felt every Monday in the past from indulging too much. Tell yourself that you can have an amazing fun-filled day without eating or drinking too much. Then, decide what you’re going to eat and drink ahead of time. For example, if you’re going to a new restaurant for dinner, look at the menu online before you go. Try to pick a lean and green option. If you want to splurge a little and get something else, decide that you’ll order the dish and only eat ¼ to ½ of the serving. When it comes to cocktails, dry red wine is the best choice. Plan to drink one glass during or after dinner, if needed. By setting an intention ahead of time, you’re preparing your mind to make better decisions throughout the day.

3. Move More

move-more

 

Try to move more on the weekends to keep your metabolism and natural detoxification processes going. On Saturdays, engage in high-intensity, circuit-style resistance training (weight lifting) to kick your fat-burning furnace into high gear for the weekend ahead. You’ll burn more calories in 20 minutes than you would in an entire hour on the elliptical reading a magazine. Plus, the after-burn effect will have you burning calories for up to 48 hours after your workout ends! During the Spring & Summer months, pick restaurants in the city, on the waterfront, or near parks so that you can go for a long walk before and/or after dinner. On Sundays, restore and revitalize your body with a hot and sweaty detoxifying power yoga class. Moving your body in a heated room can help detoxify the body so functions, systems, and organs operate more efficiently. When you sweat, toxins and impurities are flushed out of the body through the skin. Not to mention it always feels good to get your sweat on!

Tip: One of my favorite yoga teachers says, “wine interferes with my yoga and yoga interferes with my wine”. This is so funny and true. When I schedule a 7am yoga class on Sunday morning, I’m in bed by 10:30pm Saturday night. I ask Darren to make an earlier dinner reservation (5:30pm vs. 7:30pm) so that we’re home earlier. So – book and pay for fitness classes ahead of time so that you stay disciplined, go to bed at a reasonable hour and wake up early for your workout. And don’t forget to pay ahead of time! If you pay ahead of time, you’ll be much more likely to attend the class instead of clicking the snooze button and saying, “I tried, but maybe next week”.

4. Don’t Skip Meals 

don't-skip-meals

 

This is so important! You need to keep your blood sugar levels balanced throughout your day to control cravings and prevent overeating. We’ve all made the mistake of eating a quick breakfast, rushing out the door to get errands done, skipping lunch, and showering quickly so that we’re ready for the 2pm party. Then, we go to the party and eat EVERYTHING in sight because we’re starving. The best way to prevent this is by eating on schedule (the times you would normally eat, Monday – Friday). It’s easy to get off track when you’re not punched in at work and don’t have a specific schedule to follow. Our schedules change weekend to weekend so it’s important to plan your meals ahead of time. If you normally work 9am-5pm and eat at 8am, 12pm, 4pm, and 7pm, try your best to stick to this schedule on the weekends. Pack on-the-go snacks like fruit, green juices or smoothies, almonds or other nuts, or protein shakes to keep your metabolism going and blood sugar stable.

5. Ask for Support

get-support

 

If you’re trying to lose weight, tone up, gain energy, or simply live a healthier lifestyle, let your family and friends know. First tell them what your health goal is and why you’re doing it. It’s extremely important for you to share WHY you want to achieve your health goal because people connect better on an emotional level. For example, if I told my mother I wanted to eat healthier and lose weight, she would tell me I’m crazy, I’m perfect the way that I am, and I should just relax and have a cocktail! However, if I told my mother I wanted to eat healthier and lose weight to heal my digestive issues and finally feel comfortable in my own skin, her response would be quite different. For you, it may be telling your family and friends that you’re trying to lose weight because you need to lower your blood pressure and cholesterol. Let them know that you went to the doctor and you’re at risk for a heart attack. Tell your spouse and family that you need to get healthy for yourself and for them. By connecting on an emotional level, your family and friends will be much more likely to support you.

After sharing what your health goals are and why you want to achieve them, ask for their support. Ask for their support and share ways that they can support you. For example, you may ask your family and friends to support you in your weight loss journey by cooking healthier options or allowing you to bring healthier options to the party. If you plan to eat small portions and no dessert, let them know. The more information you can give them, the more likely they will support you and encourage you throughout your journey. Plus, you may even inspire those around you to join in on the fun!

I hope you’ll find these 5 tips helpful and break the vicious Detox-Retox Cycle for good!

Much Love,

 

 

P.S. I would love to hear your story! Leave a comment below with your insights or join the conversation on Facebook. Let me know if you have been impacted by the Detox-Retox Cycle and how you plan to overcome this vicious cycle.

10 Tips For Looking Younger & Living Longer

10 Tips For Looking Younger & Living Longer

Over the past 5 years, I have helped hundreds of women overcome unhealthy habits that creep in over time and replace them with new life-changing ways to enhance their health, happiness, and physical appearance.

My holistic approach is comprehensive yet simple.

It’s about removing what is harmful and adding in what is beneficial (for all areas of your life).

I believe that with the right eating habits, physical activity, adequate sleep, social support, stress management and appropriate supplementation, you can take control of your health, look younger, and add years to your life.

It’s never too late to live a healthier, happier, and more energized life.

ce4d2c2026fd3a3147d3a81b9327eef5

 

 

 

HERE ARE TEN TIPS FOR HEALTHIER LIVING, STARTING RIGHT NOW 

  1. Eliminate or reduce consumption of sugar and processed, artificial junk foods/beverages. These foods are toxic to your brain, body, and long-term health.
  1. Drink more water. Fill a water bottle or pitcher with clean, filtered water, or buy a liter of pure spring water, and sip it steadily throughout your morning. As the day continues, you’ll have less room for coffee, black tea, and soft drinks. Also, try drinking water before your meals. The water will help break down the food more effectively.
  1. Focus on filling your body with a wide variety of healthy, nutrient-dense foods at every meal. The more colorful your meal is, the better. Choose organic, fresh, seasonal and local foods whenever possible. When you increase your intake of nutritious foods, such as dark leafy greens and fruit, your body will have less room for processed, sugary, nutrient-deficient foods.
  1. Become an educated consumer and pay attention to ingredients. Read the labels to avoid buying foods and other products with ingredients you can’t pronounce or understand. Stick to simple, whole foods that will nourish your body. Choose pure, chemical-free household, personal care and beauty products whenever possible.
  1. Move daily. Stay physically active and exercise regularly. If you’re just getting back into a fitness routine, start with small changes like parking in the back of a parking lot or taking the stairs whenever possible. Instead of meeting a friend for coffee or a cocktail, meet for a walk, or a bike ride or take a fitness class together.
  1. Get adequate restful sleep. Most people need about 7-8 hours of sleep each night.
  1. Avoid the Lethal-3. Don’t use tobacco products. Don’t use illegal drugs. Don’t drink too much alcohol, if at all. We’ve heard it before, but sometimes we need a wake-up call to break our addictions. Don’t let a heart attack or serious health problem be your wake-up call. Tobacco, illegal drugs, and excessive alcohol can cause life-threatening physical conditions, including various cancers, heart disease, respiratory illnesses, liver failure, and more.
  1. Take some quiet time for yourself daily. This is the time you’re not driving the kids around, not cleaning the house, not at work, not doing anything to please anyone except yourself. This time is yours to do whatever you’d like. Try taking a hot bath or walking around the block. Engage in prayer or develop a meditation practice that helps manage stress.
  1. Make time for family and finding your tribe. Find support in your life and surround yourself with people who share your values.
  1. Find meaning in your life, live for your purpose, and keep connected to others. Purpose and love are two essential ingredients to living a long, happy life.

What in your life is harmful to your overall health? What can you add in that is beneficial? What is ONE harmful thing you can remove and ONE beneficial thing you can add, starting today? I’d love to hear from you! Share in the comments below. 

Xo,

Your Perfect Diet DOES Exist

Your Perfect Diet DOES Exist

That’s right. The perfect diet DOES exist.

Is it the Mediterranean Diet? The Paleo Diet? Should you become a vegetarian or a vegan?

It’s difficult to find substantive nutrition information these days. Bestselling diet books often disagree with each other. The more extreme the diet, the more copies it sells. Some of my personal favorites include The Pineapple Diet, The Peanut Butter Diet and The Ice Cream Diet. These books make me laugh and cry at the same time. Why are there so many confusing messages out there? Who do you rely on for good, solid nutrition advice?

On top of that, we all know people who are extremely careful about what they eat and other people who have a more relaxed attitude toward food. Your best friend may thrive on a vegan diet while your grandparents are healthy eating animal foods. Which is correct?

Both! You see, each and every person has unique needs. No one diet works for everyone. At the Institute for Integrative Nutrition (IIN), I have learned that food must be about the individual, not about the theory. One person’s food is another person’s poison – a concept IIN founder, Joshua Rosenthal, calls Bio-IndividualityTM.

My goal is to help you discover your bio-individual diet. Your bio-individual diet is the perfect diet for YOU.

Human beings, like every species, know that what they eat changes everything. Over time people experimented, made mistakes, and slowly have started to realize that cookie cutter diets don’t really work.

You can’t tell people what kind of relationship to be in or what kind of music they’re going to enjoy. Why is it acceptable to tell people what kind of food they should be eating?

You are a very intelligent woman. However, with the endless diet books and quick-fix programs out there, you may have outsmarted your own eating intuition. It’s time to understand what foods you’re attracted to and why.

When you want to determine what to eat, you need to look and understand yourself. Your gender, age, and culture all influence your food choices and can help you discover your bio-individual diet.

Here are some questions to ask yourself: 

What is your gender? Chances are you’re a woman, but it’s important to know that men and women eat differently. What works for women, may or may not work for men.

What is your age? People eat differently at different ages. What worked for you when you were 18 or 25 years old may not work for you anymore. At this point in your life, what foods make you feel energized? What foods make you feel sluggish? What foods are easy or difficult to digest?

What is your culture? Everyone has a genetic predisposition to eat the foods from the country where our ancestors grew up. What are your comfort foods? What foods nourish your mind, body, and spirit?

What is your activity level? People who are physically active have different nutritional requirements than people who are not. Do you work at a desk and sit for most of your day? Do you have a labor-intensive job? How often do you exercise?

If you need guidance and support to discover your bio-individual diet, it might be time to finally hire a trained professional. As a Health Coach, I am your personal advocate for living a healthy, fulfilling and balanced life. By working together, we can discover the food and lifestyle choices that best support you.

To decide if health coaching is right for you, I invite you to schedule a free consultation (via phone or Skype) with me. During this consultation, we will discuss your health history and current lifestyle to determine how I can best support you in achieving your goals. Click here to get started.

Much Love,

 

 

P.S. If Bio-Individuality is a new concept to you, leave a comment below, and tell me why you’re excited about this cutting-edge concept. I’m excited to hear from you!

Source: Integrative Nutrition, Inc.

30 Things I Know Are True On My 30th Birthday

30 Things I Know Are True On My 30th Birthday

1. I am a child of God and faith is my foundation.

2. “For God so loved the world that he gave his one and only Son, that whoever believes in him shall not perish but have eternal life.” – John 3:16

3. Family and friends are more important than money.

4. The happiest people do not have the best of everything. They make the best of everything they have.

5. You can’t start the next chapter of your life if you keep re-reading the last one.

6. A goal without a plan is just a wish.

7. “The world needs dreamers and the world needs doers. But above all, the world needs dreamers who do.” – Sarah Ban Breathnach

8. “Health is NOT a luxury. It is a necessity.” – Eleanor Roosevelt.

9. Stress is related to 99% of all illness.

10. If you want to fly, you must let go of the crap that weighs you down.

11. True health is measured by happiness in ALL areas of your life.

12. Mistakes and failures are learning opportunities and nothing more.

13. The past is over and the future is not here yet so all there is… is NOW.

14. 7-8 hours of sleep every night is non-negotiable for optimal health, happiness and productivity.

15. I am a morning person despite living 29 1/2 years as a night owl.

16. How much money you make does NOT impress me. How you earn your money and what you do with your money may (or may not) impress me.

17. Real food is medicine, but laughter is the BEST medicine.

18. Junk food is a drug. Addictive and toxic to your mind and body.

19. “One person’s food is another person’s poison.” – Joshua Rosenthal

20. The food industry is deceiving. Right Food Babe?

21. If you love what you do you’ll never work a day in your life.

22. Balancing your personal and professional life is one of the best things you can do for your health and happiness.

23. You are always one workout away from a good mood.

24. The best ab exercise is 5 sets of stop eating so much crap. 😉

25. No beauty shines brighter than that of a good heart.

26. If you hear something enough times, you start to believe it’s true. Question everything you are told.

27. “Who you are is as important as what you know, and how you be is as important as what you do. Love heals.” – Paul Epstein, MD

28. Life will never be perfect. If you’re waiting for the “right” time to do something – launch your business, begin a fitness plan, or get married – you’re going to be waiting forever.

29. Tomorrow is not guaranteed. Live in the present and take action today, because that is where progress happens.

30. “It’s not selfish to love yourself, take care if yourself, and to make your happiness a priority. It’s necessary.” – Mandy Hale

Did any of my truths resonate with you? If so, which one(s) and why? Comment below!

Much Love,

Top 10 Fitness Tips

Top 10 Fitness Tips

1. Commit to Get Fit

Clear your mind and set a goal. Give yourself a deadline. Schedule your workouts in your calendar like you would with other important appointments. Your workouts are JUST as important! Commit to yourself and your goals.

2. Recruit Your Crew 

Numerous research studies have shown that people with strong social support are much more successful at lifestyle change than those who don’t. Get your love and other family members on board, find an accountability partner, connect with other like-minded people, seek out group workouts, and surround yourself with cheerleaders!

3. Nourish Naturally

Clean up your diet and keep it simple. Drink more water and include a green veggie in every meal. Focus on drinking more water and eating REAL food (vegetables, fruits, nuts, seeds, high-quality animal proteins, etc.) so that you have less room for the FAKE food (pre-packaged, processed, artificial “junk” food).

4. Have Fun

Find a physical activity you LOVE so much that it becomes something you crave. It can be Zumba, biking, hiking, Bootcamp, yoga, Pilates, belly dancing, anything! If you love it and have fun, you’ll stick with it.

5. Celebrate Small Successes

You only lost one pound of fat? Don’t fret! One pound is AMAZING. In fact, go to your fridge and take out 1 pound of butter and place it on your countertop. Look at it. You lost that much fat! Congratulate yourself and keep going. And remember, it’s a marathon not a sprint. Small steps lead to BIG rewards.

6. Forgive Yourself

We all have slip-ups. They’re part of the journey. Don’t beat yourself up. Get back on track and keep moving forward.

7. Lift to Get Lean

Strength training is not just for men! If you want to torch calories, lower your body fat, and sculpt your body, you need to lift weights. Sexy shape means strong muscles.

8. Nurture Yourself

Be sure to listen to your body, take breaks during your workouts, if needed, and rest between your workouts. Recovery between your workouts is just as important to maximize the benefit of the workout and to prevent injury. Post-workout recovery tips is a whole new blog post, so to keep things simple, here are some basic recovery tips: (1) be sure to drink plenty of water, (2) eat your greens, (3) soothe your muscles with massage, foam rolling/stretching, or restorative yoga, and (4) get your beauty sleep (at least 7-8 hours per night).

9. Focus on How You Feel

Consider stepping off the scale. Rapid weight loss is neither healthy nor sustainable. Keep track of other signs of your progress, like how well your clothes fit and how much better you feel.

10. Stay Balanced

How you feel greatly affects your food choices, and vice-versa. Never lose sight of your faith, family, or friends in the process of getting fit. Your relationships, spiritual practice, and a full-filling career also nourish your mind, body and soul.

What are your go-to fitness tips? Let me know, comment below! 

Much Love,