Energy with RachelFree

Quick, Easy, healthy meal option.
10 minutes 🙌🏼
Minute rice
Diced peppers/diced tomatoes
One slice of THIN provolone.
Pop this right out of the freezer into the skillet.
🫶🏼

Sharing because this is so true. HABITS!

Stop watching and going by these “What I eat in a Day” reels or tik toks. We could all eat the same exact thing & all see a different result. Most are showing off their body and encouraging you to eat what they eat to look the way they do! Everyone has certain foods that work best for their body and specific needs as well as foods to avoid. 💕
So 1. stop comparing yourself to others. What they look like probably isn’t always exactly what they look like. People aren’t going to post their bad angles 🤪
2. Don’t rush the process. Losing weight, getting fit isn’t easy. So if you’re making an attempt and being mindful- keep going, you’re winning 🙌🏼
If you have questions, or need help with anything- let me know:)

Happy August:)
If you would like to join our August challenge, let me know!

If you’ve been with me for some time now, please message me and let me know what your goals are at this point and what areas you would like for me to help you better in! 🤍

If you’d like to join our agust group: Here are my thoughts for this month I would like to focus on!:
Please remember that healthy does not mean “skinny” healthy is reaching your best self. How do you feel? Are you giving your body the proper nutrition and movement that it needs? The scale doesn’t matter, let’s feel better, let’s have more energy, let’s learn how to take our favorite foods and create healthier versions, let’s learn how to listen to our bodies! Healthy looks different for everybody. We should still enjoy ourselves and life- so take this month: take it day by day. Each day do something that will make your body love you! You were created by God, only one body- let’s take care of it and encourage each other along the way! 💕

Stress can be maintained with a 15 minute walk each day, this is healthy. If you’re goal is to relieve stress and feel good each day outside of losing weight- I’d love for you to join also.

Healthy, Easy chicken & rice casserole!

Recipe:
2 small cans of Fat Free cream of chicken soup
1 8 oz lite Sour cream
2 cups of low sodium chicken broth
2 cups of minute brown rice (uncooked)
2 sleeves of whole wheat ritz crackers
2 chicken breast
1/2 cup of butter

*I did 2 chicken tenderloin packs I wanted extra chicken for the week*
Boil the chicken. I added a little pink Himalayan salt & pepper (you can also throw in the crockpot)

Shred the chicken about 4 cups is needed.

Mix the cans of cream of chicken, rice, sour cream, chicken, and chicken broth in a large bowl.
Spray a 9x13 & Pour the mixture

Melt the butter
crush the crackers
Combine them and mix until coated
Sprinkle the mixture on top

Bake on 350 about 40 minutes

You could add in some veggies, but I did mine on the side. I did broccoli for me and Peyton, green beans for the husband & Landon.

(There are GF crackers you can do instead of the ritz.)
There’s also a lactose free sour cream.

My left overs are going into meal prep containers

((I usually do whole wheat ritz, but I only had original this time!))

Let me know if you want in and have any questions ❤️🙌🏼

Becoming a healthier, better version of yourself takes time. Learning how to eat, how to read a nutrition label, how to prepare food, how to eat in moderation, & what exercises to do.

But most of all- healthy looks different on everyone.
“Skinny” is not always healthy!!
Restricting too** much & being miserable is NOT healthy.

Becoming a better you is a journey, but if we aren’t enjoying the process and feeling happy-
What are we doing?

July is approaching soon. ❤️
If you’re looking to become that best version of you, while learning how to properly become that-
Join my July challenge.

Comment with a heart if you’re ready to get started💕

Easy protein snack or breakfast!
Ham, a sprinkle of cheese, crack open an egg add a dash of pink Himalayan salt.
Store leftovers in containers for later! 🙌🏼

This is one of my favorite go-to meals each week.
It’s easy, it’s yummy, it’s healthy.
Shredded chicken with homemade taco seasoning (store bought is fine too)
Spring mix
Tomatoes
Peppers
And just a few tortilla salad topper strips

(You could also add some corn and black beans or rice)

Top with Cilantro avocado bolt house farms yogurt dressing 👌🙌🏼

Just a reminder on this Monday morning, no matter what this week throws at you. YOU are ENOUGH! 💕

Let Go of what you think your body should -look- like. Focus on how you should feel!

I have a couple spots left in my June challenge!! Let me know if you want in:)

Offering my June challenge to everyone for only $10

1 on 1 health and wellness advice
Meal prep/planning ideas for busy mamas
Accountability group
Step challenges
Weekly Check ins

This is my 3rd month to offer this program & i am SO happy to see the progress my sweet friends and clients have made!

You can’t out exercise a bad diet & the focus here is to create small habits each week that will last forever.
Restrictive diets won’t work, but learning how to properly eat and maintaining those habits - will work. 💕
Let’s work and create the best version of YOU.

Message me for questions.

-June challenge-
$10
-1 on 1 health & wellness advice from me
-Accountability group
-meal ideas
-friendships

Who’s in?

Gluten Free energy balls!

1/2 cup all natural peanut butter
1 cup of gf quick oats
1/2 cup of mini choc chips
3 tbsp of flaxseed meal
4 tbsp of honey
1/4 teaspoon of vanilla

Mix all together. Roll into 1- 1.5 inch balls, place in fridge until completely set for about 30 minutes.
Store in fridge for about a week, but they won’t last that long. 🤷🏻‍♀️🫶🏼

Small habits each week equal big changes in the future. If adding a 10 minute walk in each week is more than previous movement, that’s progress. Be proud of yourself for attempting small changes, be intentional, & keep pressing forward. 🌸

Hey friends 💗
Skinny does not equal healthy.

God made our bodies all different. Some have bigger bones than others, some have smaller bones than others. Some are short, some are tall. This doesn’t mean we should “be skinny” in the losing weight process. The focus should be on creating the best version of the person God made you to be. The focus should be on feeling good, having energy to spend with our loved ones, making sure we are taking care of the body God gave us the best that we can without trying to over restrict and become miserable. We should be able to enjoy ourselves and eat the pizza without feeling guilt, but then move on to the next one with a more nutrient dense meal. We shouldn’t look to “diet” , we should look to nourish our bodies with the proper foods and nutrients to help our well being. Fruits and veggies are not diet foods. (80/20).
We should turn the “I have got to workout and exercise to lose weight” into “ I GET to move my body today and enjoy the process of learning how to be the best I can be” 💙

Ladies, if you’re eating 1400-1500 calories a day & you’re miserable due from restricting too* much, is that actually healthy?

Hey ladies! I can take on 2 more of you for my May challenge 🙌🏼👍🏼☀️ Who wants in?

Hey Ladies!!! I am so excited to announce I am doing another challenge in May!! The April challenge has been SUPER successful so far. I am sooo proud of all of my girls, with still 2 full weeks left in April- EVERY ONE has taken 2 to 3 steps forward in successfully making lifestyle changes.
The goal is to slowly add in habits each week that will stick for LiFE!
Easy meal ideas
I teach you how to meal prep
Exercise guides
Weekly giveaways
It’s individualized as well- I communicate with you one on one weekly!
We have fun!

And more!

I’ve opened this up to my April group already.. I would love to see how many more are interested in the May challenge so I can start to prepare. If you have any questions, feel free to ask me:)
The cost is just $15

Hey ladies! I can take 2 more for my April challenge if anyone else is interested. I need to know for sure by the end of today. We have about 15 already and I would love to help you!

Lunch! GF Turkey quesadilla- sweet potato chips - grapes 🍇

Hey ladies! 💪🏼

I want to help you in anyway- if your goal is to feel better, lose weight, just learn what and how to eat or even if it’s to get your mindset ready to make a change! I am not looking to make tonnnns of money off of this, I truly want to use the tools I know to help you.

Would anyone be interested in doing a simple group challenge for April? I want to make it fun, uplifting, challenging, and motivating. There’s sooo much information out there, I know that sometimes it can truly be confusing! I want to help you the right way so that you can learn healthy habits that will stick with you for life.

How this would work: I would create a group on Facebook for us all to motivate and share your progress along the way!

-Each of you will have my phone number, I will send you your calorie, carb, and fat allowance based on your goals.

-I will check in with you individually, weekly

-There will be fun challenges weekly and giveaways for the winner of each challenge:)

-This would be 4 weeks long and start in April

-I’m not asking for a lot, but I will be using my time and knowledge in helping you. The cost would only be $15 for the 4 weeks!

-I will also give meal ideas with the macros to help you if needed

-I will also offer exercise/workout ideas to help you reach your goals

🌸If you are interested, $5 will be due now and the other $10 will be due by April 1st.

🌸We have until the 26th to fill this up, with it being a group challenge - I would like to have at least 5!

The hubby ate one before I got a pic!

Egg bites & I did egg white bites with spinach for me!
Super easy!!!! Bake ahead of time for breakfast:)

P.S this pampered chef pan is the best.

Keep your meals simple!
Don’t over complicate them.

Having some sort of protein already cooked ahead of time makes things so much easier! ** sides can be a simple as can be… for example- keep frozen veggies, brown rice, and salad mix for easy options to go with your protein:)

I did not have protein ready tonight SO - I grabbed some smoked chicken. We had salad stuff & baked potatoes at home already 🙌🏼

Just a reminder! In case your goal is fat loss and maybe you’re stuck. Make sure to check that heart rate! 70% of your max HR is where you want to be. Most of us have a watch on our wrist to check our Heart Rates which is awesome, but keep in mind that they aren’t always 100% accurate. So if your watch says one thing and you feel like maybe it’s higher or lower, do the talk test, if you can’t talk you’re probably in that vigorous mode and you wanna back down a little!
If you are slightly out of breath, but can still carry on a conversation or sing 🎤- you most likely are in that moderate, fat burning zone!

When you’re working in that fat-burning zone, your body uses fat storage for energy instead of using basic sugars & carbs: which leads to fat loss 💪🏼

Remember!!!! A well balanced nutritious diet is key & should be the main focus here. You can’t out exercise a bad “diet” make sure you’re adding in veggies, some fruit, plenty of protein & DRINK your WATER!

To calculate your max heart rate:
220-your age x 70% and that’s your fat burning zone!
220-33x70%= 131

You’ve got this! 💪🏼🙌🏼 🏃🏽‍♀️

30 minute arms in my bedroom today…
You don’t always need a fancy gym.. you don’t have to beat yourself up if you can’t workout for an hour… You do need a ready mindset, consistency, proper nutrition, hydration, sleep 😴.

You’ve got this 💪🏼

Busy Ladies, I have a program that will start in April… if you are looking for quick/simple meal ideas, want to gain more energy, need some accountability, & are wanting to create a healthy lifestyle the right way… this program is for you! This is not a magic pill or a drink.. this is REAL LIFE learning how to properly manage your health goals with a busy lifestyle.

I only have 5 spots available for a very reasonable price! Since this is my first group ever, it’s going to be discounted as a way to get this program started.
Message me or comment for more details:)

So thankful to have this first certification under my belt!
I am so excited to have a plan in the near future for you ladies to help you succeed in your health and wellness goals!
Talk to me and tell me some things you wish to accomplish!

Certified Nutrition and Wellness Consultant • Rachel Freeman • Afpafitness • cHJvZHVjdGlvbjcxMjI1 Home of digital credentials

It’s not about being *perfect*
But being consistent is the closest thing to perfect.

Don’t give up because there’s just not enough time
Don’t give up because the day before was skipped
Don’t give up because you treated yourself to dessert 🍨 once or twice

Sometimes just doing a quick move your body for 30 minutes in your living room is the best thing that can be done. Your kids can watch you move your body & them seeing that instills an importance in moving.

Sometimes it’s just about moving your body in general. Stop trying to be perfect in focusing so much on actually going to the gym when time isn’t available. Do it in your home:)

Focus on being consistent- with a routine.
Start there and I promise it will pay off in more ways than one.

I Just did a 30 minute workout around my living room and kitchen with 5 lb dumbbells. 200 calories burned 🔥