Rise With Rae - Online Nutrition & Fitness Coaching

“The toned body you want might require you to eat more food.”

Here’s the deal. That dream physique you saw on Instagram wasn’t built by a crash diet and hitting the treadmill every day.

Likely, that shape was built in several years and various phases of nutrition. Cutting, reversing, maintenance, body recomp, bulking, cutting, repeat. There’s a lot of hard work, patience and discipline involved.

If you want to get “toned” you have to understand what that means. Being toned typically indicates leanness and noticeable muscle definition and shape. AND muscles are BUILT, not starved, into existence.

Additionally, extreme caloric deficits can lead to muscle waste.

If you’re wanting to get toned, but are struggling to see results, comment the word “FIT” below or send me a message.

The right programming and nutrition can make all the difference.

Happiness🤍🏔🌲

A simple way to start eating healthy is the Plate Method. Especially if you’re feeling overwhelmed with how to eat or where to begin, this can be one of the simplest ways to start and also begin to create a sustainable lifelong healthy lifestyle.

Follow these general guidelines for your meals/plate:

1/4 plate protein source
1/4 plate carb source
1/2 plate veggies
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What does a fit healthy day of eating look like? (Note: these are my target calories for me specifically)
Nothing is really off limits. I do my best to fuel my body with the calories it requires, focus on getting the right quantity of macros my body needs, and pick nutritious options so I feel my best too 😊

All of this food was delicious. Fit, macro-friendly healthy food doesn’t have to be boring. Being healthy doesn’t mean eating boiled chicken, steamed broccoli and plain oats every day 😝 When you understand how it all fits together, you can enjoy it and still reach your goals!

So, here’s some meal ideas to adapt around YOUR specific caloric intake and macros:

✅Breakfast: Protein oats with granola and berries, fresh vegetable juice, and coffee with collagen protein for healthy skin, hair and nails
✅Lunch: Leftover sweet potato and roasted brussel sprouts, rosemary citrus shrimp and some harissa chickpeas I picked up from a vendor at the local farmers market
✅Snack: veggies with turkey breast
✅Dinner: cauliflower and zucchini with edamame and Korean bbq beef 😋 seasoned with coco aminos
✅Post dinner snack: *not pictured* bowl of leftover sweet potato fries, watching Yellowstone 😚

This is for anyone who has ever been in a place of discouragement or doubt… for anyone who has struggled to see the light but chose to rise out of the dark. 🤍

The concept of rising is something special to my heart. We make choices every day whether to rise up or not. I’ve shared this before, but my dream and hope for this space is to encourage living in true freedom and abundance. Rising from whatever situation you’re in, to live a beautiful optimal life you were purposed for. If I can help through nutrition, fitness, and a healthy heart and mind that can develop in the process, then I am honored to play a small roll in that with you.

Is there an area of your life where you need to rise? Do you have health goals you’ve been putting off or maybe disbelieving you can achieve? Where do you need to make changes and rise in your life?

This is my encouragement to make the choice to rise. Over and over. That it’s never too late. That every new day and moment is a chance to make the changes you want to see. You’re never stuck or too far gone. You’re not alone… with love, 🤍 Rachel

A little mid week adventure 🏔 Ditched buying a lift ticket and trekked my board up in the nearby mountains instead. Calling this the “legs of steel” workout 🙃 Hike up the slopes and snowboard down. Repeat for hours.

Often we hold ourselves back because of our past. Our memories of past failures or disappointments often plague us and prevent us from stepping into hope and newness and everything we need to do to move forward into what we really want.

I know this all too well. Unanswered prayers, closed doors, disappointments, failures, regrets… these all used to rob my hopes and dreams and ultimately rob my joy.

But now I say: I refuse to be robbed.

Hope does not put us to shame.

So today, I challenge you to throw away regrets, disappointments, failures, and fears that are robbing you of stepping into freedom and living in abundance. Don’t give it room to occupy your thoughts. Don’t give it space over your dreams. Don’t let it hold you back from stepping into newness and what you’ve been waiting for…

Excited for another week of progress, as well as another active adventure to fill my cup! What fitness or other activities did you make happen last week or are you looking forward to this week?

There are a couple important elements to good nutrition:

🤍QUANTITY(calories and macronutrients)
🤍QUALITY(nutrient value)

Often what I see is that too much emphasis is placed on one or the other, without an understanding of both.

For example someone may be eating low calorie for weight loss, and choosing low calorie options simply because it’s low calorie, but are not nutritious. Or, an individual is meeting their macronutrient needs, but the foods have little nutritious value.

On the other hand, I see people eating “clean” and healthy but are not eating nearly enough to fuel their body’s caloric needs.

I believe there’s a healthy balance of both.

Fast food burgers and candy might fit in your daily caloric and macro needs and still allow you to meet your physique goals, but eating it every single day might not have you feeling your best as if you ate more nutritious foods that hit your same macros. Hence why quality is also important.

Hope this info in helpful!! 🤓🥳💪🏼

Leg day eats! Currently at maintenance calories after a reverse diet up to about 2400 daily. (I will talk more about reverse dieting in later posts.)

All of this fits within my specific target macros. Even my evening snacks and Cheezits 😂

Let this reminder motivate you today that anything is possible with the right intention and action. Lets believe this for ourselves. Lets change the way we think about what’s possible and change our lives in the process.

What consistent action are you going to implement today? That if you keep at it, you’ll see amazing results?

What thought or belief needs to change to get you where you want to go?

🤍Rae

We know that eating in a calorie surplus causes weight gain. And eating in a calorie deficit causes weight loss. But what happens when we are near the end of our weight loss, or we’ve hit our goal? Then what? Are we stuck eating this current calorie deficit forever to maintain our weight? Is this new calorie intake our new normal? Or what if you’re still carrying weight and barely eating? Do you have to live like this forever?

In long term calorie deficits, your body and metabolism begin to adapt to your new lower intake. Calories are what our bodies use as energy to fuel all our bodily functions. So in long term deficits, your body will slow down in order to conserve that energy. It will prioritize how it uses that energy. Priority #1 keeping you alive. Everything else will be secondary.

So it’s imperative that you don’t live your life in a calorie “deficit” forever. In general, most individuals should never be in a calorie deficit for longer than 4-6 months without professional help or a coach. And most individuals should not be in a fat loss phase more than one time a year!!

If you’re resonating with this, the good news is that you haven’t ruined your metabolism forever, and there’s a way to get out of this cycle and still maintain your healthy weight 😊🤍

Hit me up if you have any questions! I’m very passionate about this. I wanna see women eating and thriving and loving their lives! 🥳🥰

Rise With Rae - Online Nutrition & Fitness Coaching updated their business hours.

Anyone else coming off some kind of sickness and feeling a bit behind on some of your goals?! 😮‍💨🤒 Today’s the first day I had more energy for a walk, and even though I am wanting to get back to my workouts, I’m gonna give it more time.

Right now my fitness goals are about being optimally healthy and really reducing stress on my body and mind. Sometimes this means slowing down.

I don’t know about you, but I have a hard time truly giving myself time to rest when I’m sick. I’m dying to get back in the gym and get moving. But rest is so so important for your health and often underestimated in the “hardcore” world of fitness. 🙃 This week I hit 1 out of 5 workouts and barely got 2000 steps a day. I slept 10 hour nights and 2 hour naps when my body needed it. It’s also tempting to eat less when you’re sick and inactive. No, do not do this!! 🙅🏻‍♀️ You need to eat. You need nutrients and calories to take care of yourself. So I made sure to eat a ton of food and give my body the nutrients it desperately needs. Drinking fresh homemade vegetable juice, huge bowls of homemade chicken noodle loaded with veggies, protein oatmeal, toast, fruits, water water water!! Even got a huge burrito and a burger cause it was what my body was needing.

It’s really easy to get discouraged when you’re sick. I’m super guilty of getting frustrated when I can’t stay active and consistent with my workouts. It can feel like you’re pausing or taking a step back. But your body IS progressing when you give it rest. When you give yourself more sleep, when you’re feeding it nutrients, when you’re hydrating and allowing yourself to heal, you are progressing and strengthening your body and mind more than you realize.

So, give yourself grace to rest and heal. Don’t be hard on yourself. Be kind to your body 😊

Hey friends! Are you or someone you know interested in taking the next step in your health or nutrition/fitness goals? Working with a coach, someone who can put together a game plan for you and walk beside you on the journey, could be a valuable investment to change your life. If you’re curious, I’m taking clients for online coaching and consultations and would love to talk to you 😊

Can you relate to any of these?

➡️Are you feeling stuck, feeling like you’re trapped in a cycle and want to finally take control of your health?

➡️Have you been on a weight loss/fitness journey but have plateaued and don’t know what to do next?

➡️Do you want to start eating better and working out but feel overwhelmed and don’t know where to start?

➡️Have you been active and healthy for awhile but want to take your aesthetic to the next level and recomp your body?

➡️Are you curious about macros and optimizing your nutrition?

If this sounds like you or you want to pass my contact info onto someone, please reach out to me. If you have any questions send me a DM. I’d love to help 🤍 Rachel

This is not a comprehensive list. But as we head into 2022, it’s worth giving some thought to what we want to implement and hold onto. OR what we need to stop.

Have you given much thought to healthy changes you want to make in the new year? Or the unhealthy things to leave behind?

To me, the new year (and truly each new day) represents hope and new beginnings. It represents change, growth, maturity, strength, wisdom. This particular new year represents owning who you are, your life and your story. Stepping out in courage to fight for what matters, not settle for less, and rise with more faith.

Take a moment and think about anything else you’d add to this list for yourself. 🤍

Hi Everyone! I’m Rachel (or Rae🤍) and I’m here to support you in your nutrition, fitness and wellness journey. Wherever you are at, whether you’re curious about starting to live a healthier life or excited to take your goals to the next level, I’m glad to have you here and I’m here to help 😊

I offer customized nutrition coaching and fitness plans. Through 1:1 coaching, we’ll work on a plan that works for your life and create action steps to get there. Ultimately, I want to help you create lasting change and transformation. It’s about building a healthy sustainable life you’re actually excited about.

Changing our mindset around health, nutrition and staying active is an important first step in pursuing your goals. Many of us have beliefs around food and fitness, who we are, and what we can accomplish. Beliefs that may be holding us back from living a life we could have.

Anyone can change their life for the better. Every small step forward each day adds up and creates significant growth, and today is a new day 😇

DM me anytime - I’d love to hear from you!

🤍Rachel

Welcome to my health and wellness page. My dream and hope is to embody living in true freedom and abundance. Rising from whatever situation you’re in, to live a beautiful optimal life you were purposed for. If I can encourage and motivate that through nutrition, fitness, and the healthy heart and mind that can develop in the process, then I am honored to play a small role in that with you. Thanks for coming along for the journey 🤍 Rachel

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