RDG Coaching

Your diet determines your weight, lifting shapes and sculpts 🦵

Focus on your physique, not the number on the scale.

Losing weight doesn’t guarantee you’ll achieve the look you desire, but strength training will 💪🏻

Let’s dive 🤿 in… but 1st tell me 👇

Which Myth did you believe?

Comment 1️⃣ 2️⃣ 3️⃣ or 4️⃣

Follow for more myth busting tips 🤜🏻

Myth 1: Carbs Make You Fat 🥖

Reality: Carbohydrates are a crucial energy source for the body. Weight gain occurs when there is an excess of calories consumed regardless of the source. The key is choosing complex carbohydrates like whole grains, fruits, and vegetables, which provide sustained energy and essential nutrients.

Myth 2: You Can Spot Reduce Fat 🎯

Reality: Spot reduction, or losing fat from a specific area by exercising that part of the body, is not effective. Fat loss occurs throughout the entire body and is largely influenced by diet and overall exercise. A combination of strength training, cardio, and a healthy diet is the most effective approach for reducing body fat.

Myth 3: Lifting Weights Makes You Bulky 🏋️‍♀️

Reality: Building large muscles requires specific training, diet, and often genetic predisposition. For most people, strength training leads to increased muscle tone and strength, not bulkiness. It’s also beneficial for boosting metabolism, improving bone density, and supporting overall health.

Myth 4: Cardio Is the Best Way to Lose Weight 🏃‍♀️

Reality: Cardio is effective for burning calories, but it’s not the only or even the best method for weight loss. Strength training builds muscle, which increases metabolism and helps burn more calories at rest. A combination of cardio, strength training, and a balanced diet is the most effective approach for sustainable weight loss and overall fitness.

Pro tip: the shorter the list, the easier you will make things on yourself 😎

Fat loss food qualities that I look for:

☑️ high protein
☑️ nutritional value
☑️ high volume / lower calorie
☑️ fiber

Need help with a fat loss nutrition plan❓Book a call through the link in bio.
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Rethinking Progress Metrics 💭

Here are some pretty cool ways to measure your progress that have absolutely nothing to do with the scale ⚖️

Which one is your favorite 🤩 comment 👇

I know how it feels because I was exactly like you 👀

There was a point I felt it was pretty much helpless.

I thought nothing will ever work for me or actually lead me to attaining my fat loss goals or really just looking the way I wanted to in the mirror.

I was exercising regularly and eating healthy. I was putting in the effort.

I would follow the latest trends in fitness and nutrition that promised to be THE thing that would deliver results - and NOTHING.

I now know this was mainly due to in correct or incomplete information and of course good ole unsustainability.

The truth is, achieving the body of your dreams takes a lot more specificity than “exercising regularly and eating healthy” especially for women, especially as you reach your 40s and beyond.

In fact “exercising regularly and eating healthy” means absolutely nothing in definite terms when it comes to whether you will lose body fat or build lean muscle tissue.

I’m sharing this in hopes it will help women out there understand there is a way, and if what you are currently doing isn’t delivering your desired result or working for you, it might be time to get more specific.

This is where a great coach becomes invaluable. See, we don’t know what we don’t know.

Find someone who was once in your shoes and has gotten to where you want to go. 💪🏻

I’m tired too, but we have dreams to chase.

STAY STRONG 💪🏻

I’m sure we’ve all heard the saying what gets measured gets managed. And it’s true. It will always be my first choice as it is is the most precise. 📊

That being said this is for those folks who find it extremely difficult to track weigh and measure everything in an app every day.

Swipe to read. Let me know ❤️ if you found helpful!

As a woman 👧 did you know you require an even higher intake of protein as you age due to hormonal shifts in order to prevent muscle breakdown and support recovery.

Timing your protein intake also becomes more important around your training as well as supplying your body the amino acids it needs at regular intervals throughout the day.

Women can see pretty significant benefits from just tracking this one macronutrient daily.

Are you a protein 🥩 tracker? Let me know in the comments. ⬇️

Ladies, ever feel like no matter how much you exercise and try to eat better your body just won’t change?  😞

I did. For YEARS I tried various exercise classes, workout DVDs on my living room floor, the latest celebrity’s workout template with the same light dumbbells in the 12-15 rep range across 12 weeks and increased my running or cardio. 

As far as food was concerned, I was ALWAYS searching for the next diet with a specific name and rigid restrictions ❌ that would be the answer to all my woes and the thing I needed to finally see a change in my physique. 

AHH THE MEMORIES…not good times 😂

My life was FOREVER changed the day I was introduced to strength training in a gym with weights so challenging they were asking my body to get stronger and develop more muscle mass. 💪🏻

On the nutrition front, I learned from one of my first mentors the concept of energy balance as well as the different macronutrients that make up the calories we eat along with the purpose of each in the female body.

The two key points above WILL change your life too. In my coaching business after consulting and working with 100s of women these are the two components missing from their routine EVERY TIME.

Now in my 40s, there are a few more specific detailed training and nutrition practices I’m implementing to enhance these basics in order to retain my muscle and keep my metabolism and hormones optimized for this season of my life.

To learn more about my 1-1 health and training coaching program DM or Comment "OPTIMIZE” 

Save 💌 these tips for more effective fat loss 🦵

Losing fat is simple, but that doesn't mean it's easy!

Swipe through this checklist to ensure you are ticking all the important boxes 😎

Something I've noticed after working with hundreds of women is how the majority of the time the conversation and focus is always about losing weight and becoming smaller. 😩

Nothing wrong with that per se as long as you don't get stuck there forever. Certainly can be seasons for losing body fat and tightening things up.

BUT...I've recently transitioned a few of my ladies who train with me online to STRENGTH phases and I've just observed them growing, blossoming and beaming from accomplishment and the feeling of being challenged 💪🏻

Ladies, we are meant to be strong! Make sure your coach supports you not only getting healthier but also stronger!

Trust me, it's a lot more fun than obsessively trying to get smaller and probably weaker 😎

If you are interested in building muscle and becoming the strongest version of yourself send me a DM for more info 👊🏻

Prioritizing some nutrition rules around your training can be a real game changer 🚀

A pretty common question I get asked by clients is what to eat before and after training.

Here are a few options to try, play around with and see how your training feels. I can definitely tell a difference in my strength and energy, depending on the preparation I've given ahead of time to fuel my body.

Save this post to keep easy options on hand 🤚

⭐️ Testimonial Tuesday ⭐️

Thank you for your kind words! I'm continually proud of your determination and progress 💪🏻

You have pushed through and demonstrated real consistency despite what life, work and travel stress adds to your life on a weekly basis!

A true success story 💯

Never stop pushing 👊🏻

How long have you been struggling to get in shape❓

How many programs have you started but failed to stick with? ❌

Are you in need of accountability and support to finally achieve the results you’ve been longing for?

Introducing my VIP Online Coaching! 🙌 It's the ultimate accountability program customized just for you, your goals, and your lifestyle.

We take a holistic approach, looking at your life as a whole, including nutrition, training, sleep, stress, daily steps, habits and hormonal changes.

My VIP program is designed to support you to reach your goals sustainability. You will have me in your back pocket every step of the way, creating a new game plan each week adapting to the challenges that a demanding work schedule or family throws your way.

Does this sound like something you need?

Comment COACHING 👇 and I'll send you all the details.

I am opening 2 online client spots to start in May 🎉

And as a special BONUS will be offering a 10% discount code for either the weekly or PIF option! This will only be valid through 5/7. Act fast to take advantage of this savings 👏

A few nutrition principles 🤓 I've lived by in my 30s and 40s that have allowed me to stay lean, feel strong, sleep well, have endless energy and maintain my body weight with ease 💪🏻

1. Choose whole food sources that are filled with nutrients and easily absorbed, 90% of the time.

2. Prepare my own food.

3. Balance meals to include protein, carbs and fats.

4. Eat meals that I enjoy and make me feel satisfied.

Super basic and really easy to execute. The return you will see from implementing these principles can produce massive change in your physique, energy levels and overall wellbeing.

Double tap 🤍 if you agree
I'd like to know, what nutrition principles do you live by 👇

Today I celebrate 🎉my two-year anniversary running RDG Coaching out of in Flower Mound.

I'm very grateful to have found a wonderfully run facility with all the bells and whistles that allows me to provide the best service to my clients.

I want to say thank you to both managers and who are always very friendly and help me with whatever it is I may need.

And lastly, thank you to all of my clients past and present, whom have trusted in me to guide and encourage them toward a stronger, healthier life style.

I appreciate YOU 💪🏻💪🏻

Very rare early morning in person training slot coming available April 10th 💪🏻🎉
7am 3x per week

Message me for more details!

First of all, ZERO fun was had this weekend 😆

Secondly we kicked some major ass 💪🏻 and are pretty pleased with our performance and how the race went overall, especially being our 1st Hyrox experience.

We competed in Women’s Doubles and finished 8th Place 🏆 overall for our age group with a time of 1:18:52

Huge congratulations to my online client who has not only made massive strength improvements since starting with me in Aug 2022 but was also doing ZERO cardio as of Jan this year when we decided on a whim to train for this challenging endurance race.

It’s been fun watching your competitive, hard working nature and athletic side shine through!

My Coach heart is full. 🫶🫶

Until next time, NEVER STOP COMPETING!!!

The #1️⃣ anti- aging product women can invest in is muscle 💪🏻

Be sure to lift weights to look and FEEL younger as you get older.

I specialize in teaching women some basics and fundamentals of strength training so they can feel confident on the gym floor and in taking control of their health 🙌

If you’d like more information on adding weight lifting to your fitness routine, send enquires through the form in bio 🤝

Two weeks out from with my training partner Jen 💪🏻 we are feeling pumped and ready to go!!

Hello! My name is Rachel. I am the owner and trainer at RDG Coaching here in Flower Mound. I specialize in teaching women the fundamentals and importance of strength training to create lean muscle mass for longevity, a healthy metabolism and weight management. I also coach women on how to properly nourish their bodies in a way that is sustainable for health and fat loss.

I have recently expanded my online training and virtual services and am looking for a few women who are interested in learning more about online fitness and nutrition coaching.

Visit my website for more information here:
www.rdgcoaching.com

Or Fill out this form to book a free discovery call.
https://docs.google.com/forms/d/1BtUhq7Rn82BAy2Kk_NrNr00Z89dSekKf2t_d0TWtA_g/edit

Looking for forward to helping you achieve your health and fitness goals💪🏻

On the go - healthy eating is possible!

[Infographic] 25 ways to eat well on the go. Traveling for work? Going on vacation? Running your kids from soccer game to violin practice? Being away from home is one of the most common nutrition challenges I hear about. So I asked Precision Nutrition’s coaches for the tips and tricks they use to eat well on the go. Below, 25 ways to do stic...

Feb 2024 >>>>>Feb 2022

As a coach I will always be 100% dedicated to applying to my own life what I preach and teach to my clients.

1. Do some form of exercise with weights.

2. Consistency trumps perfection.

3. Take responsibility for your nutrition by learning how to fuel you body optimally.

4. Stay active OUTSIDE of the gym.

5. Drink water and eat vegetables. ( no excuses, its too important )

6. Sleep. ( less scrolling, more shut eye )

I will push these points till the end of time because I know they work.

You will know also when year after year you look and feel the same or BETTER!

Double tap if you agree ❤️
Follow for fitness tips

Deserved to be in the feed. Show me your work 👊

Maximizing every moment of sunshine ☀️ these last few days.

Do you prefer indoor or outdoor movement?

Post workout meal 🍳

Whole eggs
Egg whites
Sourdough toast + butter
Grapefruit

If I had to choose my number 1️⃣ piece of nutrition advice for optimal health and weight management it would be 👉 Cook at home and make your own food!

follow for nutrition tips
What did you make for breakfast this AM 👇

Swipe 👉 to see transformation pics 👀

I want to congratulate my client .lov on her 1 year anniversary 🎉 training with RDG coaching and the amazing progress she has made.

Down 23 lbs and up several levels in strength and confidence her 🔥 new shape speaks for itself!

One of the most consistent clients I’ve had she worked her ass off training 3x per week with me over the last year. 💪🏻

Now shifting to my hybrid training program we will continue to work together 1x per week in person with 3 additional strength workouts being delivered through my app and performed on her own.

I’m excited to watch you continue to progress and grow, learning to train yourself!

Swipe 👉 to see some amazing progress pics❣️

I want to take a moment to brag on my client

Down 45 lbs 👀👀

In November we celebrated her one year anniversary training with RDG coaching 🏋️‍♀️

She has shown up to train 3x per week with 💯 consistency from the start.

It took a good 3-4 months to nail all the moving parts; cardio, nutrition and movement but it is safe to say she has been nailing those as well for several months.

Remember you don’t have to be perfect, you need to be consistent over a very long period of time 📈

Keep crushing it Moira 👊 you are an inspiration!

Monday morning question❓👇

In which direction are your habits currently steering your life?

Get into the habit of asking yourself “does this support the life I’m trying to create”.

Feeling like skipping your training 👆

Reaching for the donuts at work instead of the breakfast you packed 👆

Snoozing the alarm over getting up for a walk before work 👆

Let’s do this 👊