Need a Fun Reason to Lose Some Weight?

Keep thinking ‘I should start working out’ or ‘I should start my diet’ but keep pushing it back to next Monday? Then next Monday comes and you push it back one more week then another and another? Don’t you want to finally lose weight and get into those jeans you’ve been dying to wear already? How about if I give you an awesome reason to get on that horse?



Starting August 6th, I’m giving you a reason to get started.  Get ready for Momma’s 60 Day Cut the Fat Challenge!  Dedicate yourself for 60 days to shred some inches and some fat and… if you lose the most out of the group?  You win a free FitBit.  OH YEAH!  How’s that for a reason to start moving?



If you don’t know what a FitBit is, I’ll fill you in right quick: a FitBit is a nifty little wireless device you can clip on your clothes.  It tracks calories burned, steps taken, calories consumed and even your sleep patterns.  It’s a pretty sweet little gadget.  


So, here are the rules:

  • You must take pictures of the scale every week to prove loss – to prove the pictures are current, take a picture of the number on the scale or the numbers down on the measuring tape with that day’s newspaper.  
  • You must be registered on TeamBeachbody.com with TurboRachel (me) as your coach.  To do this easily, sign up on beachbodycoach.com/turborachel and click join.  A basic free membership will work!  If you’re already a TBB member but I’m not your assigned coach, you can switch by sending an email to coachrelations@teambeachbody.com asking them to switch your coach to TurboRachel, coach ID 128848.
  • Must be a U.S. resident to participate.  
  • You can do this using ANY fitness program, provided it’s a Beachbody program.  Why? These are the programs I’m qualified to coach. I would have no idea how to help you get through TapOut or a Jillian Michaels workout because I’m not familiar with them or affiliated with those companies. So for the sake of keeping things neat and tidy, please stick with Beachbody’s workouts! There are a ton to choose from!
  • This isn’t a rule, but thought I would share.  For the month of July (and there isn’t a lot of time left), you can try Turbo Fire, P90X or Brazil Butt Lift FREE for a month before you buy them, and they also come with a month’s supply of Shakeology.  You just pay for shipping. How?  Go to my site – beachbodycoach.com/turborachel and look in the bottom right for the link to Challenge Packs.  On the left, look for ‘trial offers’ and click there.  I absolutely recommend all 3 programs – especially Turbo Fire (of course).  Brazil Butt Lift and P90X are also very effective and if you want proof – check out my Success Stories tab!  (There are a ton of other programs that come in challenge packs or by themselves that you can pick from, these 3 are just the ones available in the trial offer)
  • Non-coaches only may participate!  Sorry, dear coaches, but we have Team Athena challenges for you guys!
  • You MUST have a Facebook account!  All of my challenge groups meet over Facebook – what allows me to work with people all over the place, not just in my town!  Daily accountability in our Facebook groups is HIGHLY RECOMMENDED.  Having a bunch of people to check in with and support you really makes a difference in your success.  Fo’ shizzle.
  • Before and After pictures will be required!  These will be considered in your total transformation.  You do not have to post these until the challenge is over if you are uncomfortable.
  • While I don’t care which Beachbody program you pick, I am very seriously recommending using Shakeology for this challenge!  Especially for those who don’t have time to eat breakfast in the morning, don’t like eating veggies or have tendencies to emotionally or binge-eat.  Seriously, get every weapon in your arsenal that you can.  I can give you 100 people who will all tell you that they swear by Shakeology who I know personally – it really is amazing stuff.  You can save money on Shakeology by ordering it HD (monthly auto-ship).  This gives you free shipping and you can cancel after one month so you don’t keep being charged.  Want to save even more money on ShakeO? Email me and we can discuss some different options. ūüôā  

And that’s it!  The rest is up to you – so make the decision!  What better motivation is there to finally get the weight off than a possible prize at the end?  And it doesn’t get easier to get through a weight loss journey than to have support from others along the way also going through it.  Decide! And then email me at turborachelfitness@gmail.com with the subject FITBIT CHALLENGE telling me you want in.  


You are worth a happy and healthy life.  There is no better feeling in the world than achieving a goal and having a healthy functioning body to go with it is pretty awesome too.  Everyone should know what it feels like to be healthy and strong.  So let’s do this thing!!!


Deets about the trial offer challenge packs (and all challenge packs come with these goodies, even if you pay for the whole pack up front):


Advertisements

For the Ladies: How to Survive That Time of the Month and Not Gain Weight

You’ll be doing fine diet-wise and working out everyday.  Then all of the sudden, you get smacked in the face with a butt load of crazy-making hormones and you are starving, borderline psychotic and exhausted.  Welcome back, PMS, you cruel cold-hearted bitch. 



The starving thing is normal and makes sense when you think about it – your body thinks you’re pregnant so it wants to pack on the pounds.  And you do need to eat a little extra calorie intake during this point at your cycle, but you can control it. How? You increase serotonin. Serotonin is a feel good hormone that gets secreted from non-fruit carbohydrates – you know how you get the happy from eating chocolate? That’s serotonin. Unfortunately, most of those carbs that we crave aren’t good for the waistline and for most of us, when you’re PMSing and dip into the chocolate or the chips, you can’t stop until the bar is gone or the bag is empty.  There’s another way.

Tryptophan is an amino acid that helps the body produce niacin and serotonin. Eating foods high in tryptophan trigger that serotonin release so your PMS cravings go away and you’ll also sleep better, which is also great for weight loss.  Like you need a good reason to get some sleep?

Some foods high in tryptophan:
  1. Dairy products
  2. Animal proteins like fish, turkey, beef, chicken, pork and eggs
  3. SHAKEOLOGY!!! WHAT UP! (plus you can drink the chocolate or make it into ice cream and get your fix without the guilt)
  4. Legumes like chickpeas and lentils
  5. Whole grains – oats, brown rice, wheat germ, quinoa
  6. Nuts and seeds
So that solves the diet bit, but what about exercise?  Surely, who can think about working out when you feel bloated and crampy?  Well, there are a couple of fixes for this one.
  1. Ditch salt and alcohol – these just make you retain water and feel more bloated, no thanks!  
  2. Avoid simple carbs – candy, fruit, syrups, honey, pastries, chips, white bread, pizza crust… the good stuff.  While these might make your tastebuds sing and release serotonin, they also increase inflammation in your body so you feel more like Stay-Puffed and less on the svelte side.
  3. This one is going to make you want to smack me, but I have to say it.  Even though you’d rather stab yourself in the ear with a fork, EXERCISE!  Guess what, it will make you feel better!  By increasing your circulation to all parts of your body including your uterus, you’ll actually feel less crampy.   It also relieves headaches and the endorphin release will put you in a better mood!  
The rest is up to you in terms of controlling your thinking so that you stay motivated to keep on your body/health-transforming mission.  This is a great time to really work on flexing your willpower, because it’s just like a muscle.  You have to work it and work it for it to get strong.  If the urge to binge starts getting really strong, get out of the house or go take a bath.  I really recommend tracking your cycle so that you know when to get any junk food out of the house so that if you are a binger, knowing it’s all there isn’t tugging at your brain to send you to go get your fix.  Whatever you can do in your busy life to take care of yourself and let yourself relax a little will help, because your diet really doesn’t have to unravel just because it’s that time of the month and you can make yourself feel better just by being healthy.   

Gluten-Free Whole Grain (mostly) Berry Muffins

Eating clean doesn’t mean you can’t bake, it just means you have to think about your ingredients a little more carefully.  Crap, if I couldn’t bake, I’d probably turn inside out.  Or totally break and end up whipping up a huge batch of buttercream frosting and Jabba-ing out alone in the kitchen with my shame.  


If you happen to get the itch, give these a shot.  You don’t have to use berries – you can use raisins or banana or apples or whatever floats your boat!


Dry Ingredients:
2/3 cup quick oats

1/3 cup quinoa
1/3 cup coconut flour (almond meal can work here too or whatever non-wheat flour rocks your world or even wheat flour, whatever!)
1 1/2 tsp baking soda
1/4 tsp sea salt
4 tbsp chia seeds (optional)
1 tsp cinnamon


Wet Ingredients:

2/3 cup honey
1 tsp vanilla extract
1/8 tsp almond extract
2 eggs or 4 egg whites
2/3 cup canola or melted coconut oil
2 cup berries or other ingredient of choice

Preheat oven to 350 F.  Fill up a muffin pan with foils.

Combine all dry ingredients in one bowl

And your wet ingredients in another, then combine the 2, letting them sit a few minutes so the oats and quinoa can start to absorb some of the moisture.  I let mine sit about 15 minutes before I add anything else.

Add your berries, nuts, bananas… whatever you want to the mix (I added pureed papaya, mixed berries and coconut shreds) and distribute batter into your cupcake foils.

Bake 25-30 minutes (I have a convection oven so it may be a different amount of time for you – check yours at 15-20 min?)
Muffins may be a little darker than you’re expecting if you’re not used to baking with whole grain/non-wheat flours.  This is normal so don’t panic, they’re not burnt!

Let cool in pan for about 10 minutes before transferring them to a wire rack to cool the rest of the way.  They may need to cool longer before transferring if you have a lot of berries in there, they can be kinda crumbly.

Then stuff your mouth and enjoy! ūüôā

I Don’t Eat Breakfast!

I hear a lot of people say this – “I don’t eat breakfast.”  Well, if you want to lose weight, find a way to start.  Here’s why.

  1. According to the Mayo Clinic, eating breakfast can reduce hunger later of the day (you know, when you find yourself scrounging around the office for the first sugary object you can find and end up devouring the entire candy bowl? I can’t be the only person who’s done this).
  2. Also, according to the Mayo Clinic (they’re just right on the ball, aren’t they?), when you go for a long time without eating – like all night up to lunch, you trigger an insulin response – those jackasses that signal your fat cells to store fat.  Let’s keep our insulin low, shall we?
  3. Elisabetta Politi, nutrition manager at Duke bless her heart, states that eating breakfast jump-starts your metabolism and if you skip it, you prevent your body from creating enzymes that it needs to signal fat loss.  Do I really need to follow this one up with any sassy input?  Thought not.
  4. It’s also been discovered, thank you WebMD (see, I’m citing my source here so you know I’m not just pulling this stuff out of my ass) that people who eat breakfast end up making better food choices throughout the day and because of this, end up keeping the weight off.  

Those are 4 amazing reasons.  Now I get it, time is a big player in this game but no one said you have to go make some big elaborate fancy meal for yourself – pffft eff that.  You know that Shakeology thing i’m constantly going on and on and on and on and on and on and on about?  This is one of those areas where it’s amazing.  Whatever you do, find a way to get some breakfast going on.  Your excuses are just adding to your waistline!

Why Am I Not Losing Weight?

Why am I not losing weight?  


This is a question I hear a lot.  We all struggle with different diet issues.  We all want to fit into the skinny jeans.  Many of us are fighting this weight loss battle and feel like it’s hopeless.  It isn’t.  What I have found is that it really comes down to what your food habits are and whether or not you’re doing resistance training.



First of all, before I dive into food, let me tell you this.  If you want sustainable weight loss that will last, you have to boost your metabolism.  The easiest way to do that is to lift some weights.  You can pick up a strength training program like P90X or Les Mills Pump (obviously, I’m in favor of Pump – I really appreciate how attentive they are to teaching you proper form and telling you what lower back pain means, things like that).  If you need to follow along with someone but are limited on time, you can pick up a program like Ten Minute Trainer.  You can leave a set of dumbells in your bathroom and do calf raises while you brush your teeth, triceps dips and push-ups on the bath tub, shoulder raises, biceps curls, weighted lunges, weighted squats – these exercises don’t take a lot of space.  You can save time by doing your bicep curls or overhead presses while you do your lunges or squats.  The point is – 3 times a week or so, you should be lifting weights.  Muscle burns fat.  Proven.  Word up.

So then it comes down to what you put in your mouth.  It’s totally true, you can’t out-exercise a bad diet.  When I say bad diet, that doesn’t mean over-eating (though that’s another problem area but we’ll get there).  I mean that the quality of the calories you are feeding yourself is not ideal.  If you are eating 1200 calories a day of M&M’s and ice cream, you may lose weight but you’re going to feel like crap.  If you’re exercising on top of that 1200 calories of M&M’s and ice cream, though, you’re not going to burn fat.  You’re not fueling enough and the fuel you are providing your body is crap.  Not to mention, sugar promotes insulin production. Insulin tells your fat cells to store fat.  Ew, ew, ew.  

Let me give you a visual of how your ideal meal should be laid out – snacks too!

You can even buy these plates at apartmenttherapy.com.  I wonder how my husband would feel if I swapped out all of our plates with these? 


Most people will look at this and immediately say, ‘but I hate veggies, they make me gag.’  Well, you know what?  BUCK UP AND EAT THEM.  I hate veggies too.  Does that stop me from eating them? Heck no! I eat them, pretty much with every meal.  If I really can’t stand them (broccoli makes me want to kill myself), then I eat them first and eat them fast.  Then I let myself enjoy the rest of my my meal.  BUT NO MATTER WHAT, I EAT THEM.  EVEN IF I WANT TO KILL GREGOR MENDEL FOR CROSS-GERMINATING THE DAMN MUSTARD GREEN PLANT TO MAKE THAT DARN BROCCOLI.  OH WHAT – HE’S ALREADY DEAD?  WELL, I STILL RAISE MY MIDDLE FINGER IN SALUTE.


Okay, enough caps-lock yelling at a dead guy.  ANYWAY…


At first, this plate might be panic-making – I’m supposed to have meat and veggies available for every meal??? Well, protein comes in multiple sources.  It can come in the form of nuts, lentils, protein powder, peanut butter, eggs, fish, meat, poultry, tempeh, soy, quinoa, Greek or Icelandic yogurt, cheese, peanuts, beans… there are many possibilities.  So that plate can turn into a burrito with a whole grain tortilla (notice I didn’t say whole wheat – wheat is another insulin stimulator – bad!) with avocado (healthy fat), lettuce, tomato, beans and chicken – just make sure you keep track of your portions. You can make an on-the-go meal in the form of a protein shake with protein powder, some spinach leaves and a banana (the banana will cancel out the spinach’s flavor – trust me!). That plate can also turn into a banana with nut butter (protein and healthy fat) and unsweetened coconut shreds sprinkled on top (carb!).  Okay, that last one lacks veggies but fruits in moderation are important too.  The point is balance.  Protein and carbs.  Meat, grains and veggies.  


When you balance your plate and include protein and fibrous carbs (veggies – holla!), it takes your body longer to digest and it keeps you fuller longer.  AND, your body has to work harder digesting it which means more calories burned with digestion!  HOOTY HOO!!!



So, earlier I talked about calories with exercise.  First of all, the quality of the calories you put in your body if you’re an exerciser (and you should be) really matters.  If you’re running on sugar, you stand a good chance of getting hypoglycemic.  You may not get the results you are looking for because of insulin-production. And if you aren’t eating enough of the right things or eating enough period, there’s a chance you could end up overtraining due to lack of adequate fuel or even starvation mode.  


If you are female, your body needs AT LEAST 1500 calories to function.  If you’re eating 1200-1500 calories a day and working out, you’re not eating enough calories to trigger fat loss.  You’re body is going to want to cling to fat to keep you alive.  My best rule of thumb is – calculate your calories.  Here’s a website that uses the Harris Benedict equation to give you an accurate basal metabolic rate – how many calories you need to be alive: http://www.bmi-calculator.net/bmr-calculator/  Once you get that number, click the link to calculate your daily calorie needs.  Be honest with your activity level – if you underestimate, you risk falling into starvation mode.  Then, to lose weight, remember that 

1 lb = 3,500 calories

3,500/7 = 500 so to lose 1 lb a week from diet, you need to subtract 500 calories from the calorie amount you calculated with your activity level included.  This way, 1 lb of weight loss comes from your diet, and 1 lb of weight loss comes from working out – eating enough to fuel workouts where you can push at high intensity insures that weight lost will be from FAT.  I know this is confusing and I still don’t quite understand it myself but look at the people I got this info from: Jillian Michaels, Shaun T, Chalene Johnson, Bob Harper, Tony Horton… they all instruct you to calculate this way.  They’re all ripped.  I followed their instructions and trusted them and it worked for me too.  So, TRUST IT.  And eat enough to support metabolic muscle tissue.  You want your weight lost to be fat, not lean muscle tissue so go about this right.

Last piece – water.  Your metabolic rate increases with drinking water.  In a study conducted by Berlin’s Franz-Volhard Clinical Research Center, they discovered that subjects’ metabolic rate increased 30% by drinking 8 glasses of water a day.  Drinking water also helps fill your stomach, making you feel fuller.  So, I follow Bob Harper’s advice:  as soon as I wake up, I drink 16 oz of water to get my metabolic rate up and at ’em!  Before I eat, I drink 8 oz of water.  It’s a pain in the ass, yes, but you know what?  I want my metabolism as high as I can get it.  Don’t you?  

So that’s it in a nut shell.  It isn’t really that difficult.  It just takes developing the right habits.  Picking quality foods to eat.  Staying away from sugar.  Eating within your calorie range.  Tracking everything you eat and drink.  It will seem like a lot of work at first because it’s new, but before you know it, you’ll be doing these things without even thinking about them!

Why I Coach

I work for a company called Beachbody.  Their mission is to put a stop to the obesity epidemic, an epidemic that not so long ago, I was apart of.  They make it simple for people to lose weight and change their lives Рnotice I said simple, not EASY.

Basically, they provide people with workout programs, a nutrition plan, a schedule that tells you when to workout, what to do, what to eat and when, a coach to help you get through it and support from other people who have already taken the journey or are going through it themselves. ¬†Lots of people go to the gym everyday and try to diet and fail. ¬†I think a large part of why these people don’t succeed is lack of direction. ¬†Beachbody takes that excuse right out of your journey – with the tools they provide you, there’s no way you can fail.

Most importantly to me, Beachbody saved my life. ¬†Before I started working out, I was 300 lb. ¬†My liver was so full of fat, it became inflamed and I developed non-alcoholic steatohepatitis. ¬†My gallbladder was working over time to produce enough bile to help break down all the fat in my system and as a result, it backed up and had to be taken out. ¬†I spent so many days lying in bed in a fetal position in agony, in self-hatred, in shame. ¬†Well, as soon as I got my P90X in the mail and logged into TeamBeachbody.com for the first time… everything changed. ¬†I had a direction for how to take care of myself and turn things around. ¬†I had support from my coach and from a wonderful team of people who were doing P90X right along with me. ¬†I had a new home.

Using Beachbody’s programs P90X and Turbo Fire along with drinking Shakeology everyday, in 10 months, I lost 150 lb. ¬†My asthma disappeared. ¬†My liver cleared up. ¬†My skin was clearer. ¬†I had so much energy, it was like I evolved into a whole new person. ¬†My heart was bursting at the seams – realizing after being so depressed and miserable and sick that this sort of feeling was possible… how can people not grab the opportunity to use one of Beachbody’s programs and turn things around and find that health brings happiness!? ¬†I realized that before me, I had an awesome opportunity. ¬†Everything that Beachbody and my coach Cheryl gave me, I could pay forward. ¬†So I paid the $39.99 start-up fee and signed on to be a Beachbody coach.

Since doing this, some amazing things have happened. ¬†First, it’s forced me to take even better care of myself and work even harder to improve my physical fitness. ¬†People are looking to me now to show them the way, which means I need to walk the path myself. ¬†We all work harder when we know people are paying attention.

Secondly, I’ve met some of the most heart-breakingly wonderful people. ¬†Being able to work with people so that they can realize their own potential and even meet it… it’s beyond awesome. ¬†There aren’t words for how wonderful of a feeling and how inspiring that experience is.

And the icing on the cake – I have a job where I get paid to do something I really care about, that really means something to me and I can do it on my own time. ¬†I can sit at home and be with my son and experience the wonderful milestones he reaches and discoveries he makes. ¬†I don’t have to miss these things by putting him in daycare and going through the motions at a job that makes me miserable. ¬†Even though that’s not the most important piece to me, it’s still very important. ¬†I want to be present with my son and my family. ¬†What good am I to them if I’m miserable and exhausted?

Anyone can be a Beachbody coach, no matter what point in the journey you’re at. ¬†Even if you’re just starting or you’re still working somewhere in the middle – all it takes is passion and the drive. ¬†Once you start seeing results from using one of Beachbody’s programs, it’s hard not to be overcome with passion. ¬†It’s amazing to discover in yourself what you’re capable of. ¬† If you want to help people claim power over their lives, lose weight, tone up, become financially free and enrich their lives overall, this might just be your calling. ¬†I never dreamed in a million years that I could be a fitness and nutrition coach, let alone a successful one. ¬†But it turns out, this was the path I was meant to walk.

Becoming a coach is simple. ¬†Go to this website:¬†https://teambeachbody.com/signup/-/signup/coach/128848. ¬†Fill in your information and you then will be connected to a page where you’ll find all sorts of special coach offers – up to 50% off some of Beachbody’s programs.

Being a Beachbody coach costs $39.95 to start up. ¬†What this gets you is a business starter kit and the Get Started Right guide. ¬†There are CD’s that explain how coaching works, compensation and how to set up your websites. ¬†After the first month, you pay a monthly $14.99. ¬†This pays for Beachbody to host three websites that you can give to people you meet so they can purchase a Beachbody program and join your team.

Here are the benefits to coaching:

  • You become more committed to your health – when you know people are watching, you work harder!
  • You have the opportunity to touch the lives of others and inspire them to realize their own potential by promoting your now healthy lifestyle!
  • You receive 25% off all Beachbody products at any time!
  • You decide your hours and can adjust them to your lifestyle!
  • You are not responsible for shipping or inventory.
  • You have unlimited income potential and build a residual income up over time‚Ķ meaning YOU get paid, whether you work or not!
  • You become a business owner which has GREAT tax benefits!
  • You have the opportunity to purchase packages as up to 50% off retail during coach sign up!!!

It doesn’t matter when you sign up. ¬†In fact, I wish I hadn’t waited so long to do it. ¬†I wish I would have done it right when I was in the middle of Turbo Fire. ¬†When you start seeing real changes in your health, energy level and in what you see in the mirror, it’s hard not to want to shout your enthusiasm from the rooftops! ¬†Coaching gives you a chance to do this and get paid for it. ¬†Even better, you get to join Team Athena’s coaching team. ¬†We will support you and help you learn how to use the right tools so your coaching business starts booming right away. ¬†I, along with my other awesome team of coaches, will be there with you every step of this journey so that you never doubt for a moment that you are supported and surrounded by people who care that you succeed.

How Turbo Fire Saved and Changed My Life

Aside

See this woman right here? ¬†A lot of who I am today I owe to her. ¬†She didn’t do the work, but she helped guide me through the right steps to take and because of her, for the first time in my life I can confidently say that I am both physically AND emotionally healthy. ¬†Wow.

When I first started working out, I looked like this:

I was a shell of the person that I thought I was.  My confidence was pretty much negative.  I hated myself.  I was too ashamed of my body to go out and meet friends.  I thought for sure, people would judge me.  I was constantly judging myself, how could other people not do the same?  


In that photo, I was 301.5 lb. ¬†The heaviest I have ever been. ¬†It was the rock bottom I ¬†needed to hit to get things together and turn them around. ¬†I ordered P90X and the pamphlet in the box lead me to Team Beachbody where I started hearing about Turbo Fire. ¬†I looked at the Turbo Firers’ before and after photos on the messageboards and saw the energy in their posts and it was inspiring. ¬†So I ordered it, even before I was done with P90X. ¬†I added Fire 45 EZ and Greatest HIIT’s here and there in my P90X schedule. ¬†When 90 days of P90X were up, I was excited for the first time about exercising – because I was about to start Turbo Fire. ¬†I was 265 lb when I started Turbo Fire. ¬†I was also sick.¬†

Turbo Fire forced me to push outside of my comfort zone. ¬†I was always fat, whether I was visibly fat or skinny fat. ¬†It was largely my mentality. ¬†I also have asthma so the idea of exercise let alone cardio was always uncomfortable. ¬†Well, guess what Turbo Fire is. ¬†Cardio conditioning. ¬†There is some resistance in the program, but largely, Turbo Fire is cardio. ¬†Except unlike other cardio programs and workouts, Turbo Fire is fun. ¬†Really, really fun. ¬†You dance and kick box and jump around to old school hip hop and techno. ¬†If you can’t jump, that’s okay. ¬†Alee is the modifier and she is awesome to follow. ¬†She still puts some insane energy into her workouts so you still get a great calorie burn. ¬†That’s Alee on the right:

It was more than just good music and fun choreography that made this work for me. ¬†Chalene has this energy about her. ¬†Even though she’s not there in the room with you and has never actually met you, you can feel coming from her that she sincerely wants you to succeed and she gives a crap that you do. She helps you learn how to speak to yourself because honestly, your mind quits in your workout about 10 times before your body does. ¬†Learning that and becoming aware that how I talk to myself determines my perception and how I feel about working out and life in general was really eye-opening for me. ¬†She taught me that I determine how I experience things. ¬†Things don’t just happen to me. ¬†The world is not against me. ¬†It’s just how I decide to interpret my life and the challenges I meet. ¬†That was really important for me to learn and I hope that at Coach Summit this year, I get a chance to thank her for that. ¬†Well, if I don’t break down sobbing first. ¬†Crap, I’m crying now. ¬†


Outside of Turbo Fire, Chalene also helped me to start to realize my own capabilities and what I have to give this world with her book, “Push.” ¬†If you haven’t read this, I absolutely recommend picking it up. ¬†It can truly change your whole life. ¬†She gives you something most of us long for but don’t know how to get: ¬†control, direction and a path. ¬†In that regard, her book more than pays for itself.

Anyway, by the time I finished the 90 days of the basic Turbo Fire schedule and the 30 additional days of the advanced classes, my weight was down to 150 lb.  Not only that, but I had muscle definition.  My body was actually hot in my own mind, and we are all our worst critics in the mirror. 


Chalene and Turbo Fire gave me the confidence and self-love so that I could see myself and the changes I’d made and was able to be proud of myself. ¬†That’s not a feeling I was ever familiar with before. ¬†Using “Push,” I built up enough confidence in myself to pay what Chalene gave me forward. ¬†I started coaching. Really, actively coaching. ¬†She helped me feel confident enough in myself to reach out and “push” myself out of my comfort zone and it’s absolutely changed my life. ¬†It’s changed everything and I am so much of a better person because of it.


Coming up on April 21st, I am taking the Turbo Kick instructor training class so that I can become certified to teach Turbo to others. ¬†This is my final step in preparation before I start running my Turbo Fire challenge group starting May 7th. ¬†I want to help other people not only lose the weight, but reach their fullest potentials and learn to love themselves as well and I’m finally truly ready to open my heart all the way and do this.


If you’re reading this and you’re overweight, in debt or you’re unhappy with yourself (or all of the above really) and desperately want to change… send me an email PLEASE. ¬†TurboRachelFitness@gmail.com. ¬†I want you in my challenge group. ¬†If you don’t already have Turbo Fire, message me before you purchase it so we can discuss the best option for starting – if you need the Fire Starter pack or if you want to jump right in to Turbo Fire and also how to¬†accommodate¬†that with the right nutrition. ¬†I know change is scary. ¬†Reaching outside of your comfort zone is scary. ¬†Like Chalene was there for me, she’ll be there for you and I will be there for you also. ¬†I’m on your side and I will help you get there every step of the way. ¬†You are worth having a wonderful life, no matter what hiccups have been on your journey up until now. ¬†Take your power back. ¬†Decide and take action. ¬†You won’t be alone. ¬†I’ll be your shoulder the whole journey.


Take the first step and sign up on my site so that I am your official coach. ¬†Beachbodycoach.com/turborachel¬† ¬†That’s the only part you’ll have to do alone. ¬†Once you take that first step, I’ll be there to help you the rest of the way.

What is Your “WHY?”

Your task is not to seek for love, but merely to seek and find all the barriers within¬†yourself that you have built against it.” Rumi


Most people want to lose weight or tone up. ¬†We live in a country (well, I live in this country maybe you don’t) where we are surrounded by processed foods and over-sized portions and artificial sweeteners and as a result, most of us are overweight. That excess weight leads to a poor body image and depression and results in more weight. ¬†It’s a vicious cycle and it’s hard as hell to break.

We all want to lose weight fast. ¬†If something doesn’t provide instant gratification, it’s easy to lose hope and just give up. ¬†We yo-yo with dieting. ¬†We get bored of our workouts. ¬†Our friends, family, coworkers, society in general sabotage us by lack of support for our efforts. ¬†So we get stuck. ¬†Stuck being fat and stuck being miserable.


I work for a company called Beachbody. ¬†I coach for them and help people learn how to eat healthier without dieting and also help them get through Beachbody’s exercise programs. ¬†I don’t do this to make money, although it is a perk. ¬†In fact, most of the time I do this for people for free. ¬†I do this because Beachbody saved my life. ¬†Seriously. ¬†Beachbody gave me something that Atkins, Slim Fast, Jillian Michaels, Self, Crunch, 24 Fitness, Jenny Craig and countless other things I tried couldn’t. ¬†Support. ¬†Through Beachbody, I found people who were there for me. ¬†Who were on similar journeys or who had been. ¬†With the support I found, learning how to eat healthily and learning to love working out, I lowered my blood pressure from 170/100 to 110/60. ¬†I reversed my prediabetic status. ¬†I reversed my non-alcoholic steatohepatitis. ¬†And I earned a body and state of mind that is healthy and confident. ¬†


With coaching, I pay this forward. I work with people in a way that is different than other weight loss groups I’ve participated in. ¬†See, what I believe is that being overweight is a symptom of something deep inside. When you’re hurting inside, you wear it outside. ¬†When you start learning to love yourself, you reflect that by taking better care of yourself and the weight starts to come off. ¬†


The first step is to do some soul-searching to find within yourself why you put on the extra pounds in the first place. ¬†The next step is to focus on really why you want to lose them. ¬†For some people, they want to finally be able to sport a bikini or look good in a dress for a wedding. ¬†But for a lot of people, their reasons are deeper than that. ¬†They’re tired of feeling sick all the time. ¬†Their health is declining. ¬†They’re tired of being miserable, ashamed and depressed. ¬†Keeping focus of your WHY is a great source of motivation. ¬†That’s what keeps you driving forward and sticking with your goal. ¬†And having a group to push with, well, that’s the icing on the cake. When we feel supported and we feel like people truly care about whether or not we reach our goals… when we know people are paying attention, we work harder. ¬†So I run challenge groups. ¬†We all do a program together. ¬†We all stick to healthy eating together. ¬†Most importantly, we all check-in with each other EVERY DAY. ¬†We keep each other accountable and on track. ¬†I work with my challengers in the group and one on one to make sure everyone reaches their goals. ¬†


If you think that you could benefit from working with me in one of my challenge groups, send me an email at turborachelfitness@gmail.com. ¬†I’ll tell you how to join Team Athena and I will hold a place for you in one of my upcoming groups. Please note that to participate in one of my challenge groups, I must be your assigned Beachbody coach.¬†All programs and challenge packs can be purchased through my site, www.beachbodycoach.com/turborachel. You can just buy the program, (you don’t have to buy the whole challenge pack) to participate in a challenge group. ¬†Here is a schedule of what is coming:

Brazil Butt Lift Challenge (starting April 9th Рthere is still time to get in on this):  

Victoria’s Secret models use Leandro Carvalho’s Brazil Butt Lift program to get in shape for shoots and fashion shows. ¬†This workout is low impact, but boy does it work and in just 2 weeks, you’ll really start to see your “bum-bum” lift. ¬†All participants who purchase a challenge pack will be sent a free pair of ankle weights on me.

Turbo Fire Challenge Group (Starting May 7th)
This is the program that took about 120 lb off my body.  90 days of Turbo Fire can change your body, your attitude and your life. With new Turbo Fire classes coming out on April 4th, anyone can get in on this no matter what your fitness level is.  


Les Mills Pump Challenge Group (starting May 7th – filling up now)
Les Mills Pump helped me drop down 2 dress sizes in 90 days. ¬†6 weeks in, I had the beginnings of a 6 pack. ¬†This program is awesome and uses something called the “rep-effect,” using lighter weights with a higher rate of repetition so you don’t bulk up. ¬†Instead, you tone up, torch up to 1,000 calories a workout and your metabolism just sky-rockets. ¬†Best part? ¬†You only have to “Pump” 3 times a week. ¬†There’s a reason this workout is taking over the 24 Hour Fitness classes. ¬†Need extra motivation? ¬†Here are my Les Mills Pump before and after photos:
P90X2 Challenge (Starting June 4th)
I have not completed P90X2 yet, however I am a P90X grad and I am also P90X Qualified, see?
P90X2 is a program that I am very excited to try and would love to have a group to do it with.  This is a challenging program and is not for those who are brand new to fitness.  So, if you are ready to work hard and push and want a great source of motivation to keep you going, get in on this and do this with me!!!

Insanity Challenge (July 2nd)
Want to torch some serious calories fast? ¬†This is a great program to do it with and it only takes 60 days. ¬†You’ve gotta be willing to dig deep on this one but by the time 60 days are up, you’ll be a machine.

Climb out of your comfort zone and try something new. ¬†It’s the only way we grow. ¬†When you stay with what’s safe, nothing changes. ¬†I will be there for you every step of the way to make sure you succeed in reaching your goals. ¬†You’re not alone and I will make damned sure you know it. ¬†



Also, do you like the idea of coaching? ¬†Want to help others reach their health and fitness goals? ¬†Send me an email at turborachelfitness@gmail.com and I’ll tell you how to join my team. ¬†We’re awesome and we all have a whole lot of love to give!





Reset

The last couple of weeks, I’ve been in a funk. ¬†With my whole family getting norovirus at once, having to miss my son’s first birthday party because I was in urgent care, then my birthday and my husband’s birthday and my mom’s birthday all back to back… it’s been hard to get through and I realized that lately, my attitude has been in the toilet.

Isn’t this a lovely image that I found?¬†

Chalene Johnson, my hero and savior and creator of all things Turbo, always stresses mental fitness. ¬†You have to work your mental fitness before you can be physical fit. ¬†Everything you tell yourself, your body believes. ¬†Boy, isn’t that the truth. ¬†I was rereading some of my blog posts last night and thinking to myself, wow. ¬†Something is going on and something has got to change because THIS is not healthy and not the way forward and the goal here is transformation for the better, not backsliding into self-pity land because that’s where the binge-eating and emotional eating live.

This morning was very hard.  It started with my son, the little terrorist, hurling cottage cheese at the dog, at the door, on the windows, all over the floor then following this up with projectile vomit and then splashing in it as it was coming out.  Lovely, eh?  


Anyway, this started my morning in a dark place and before I let it consume me, I realized what was happening. ¬†I gave myself a mental “bitch-slap” and forced myself to throw on my Lululemon shorts and get my butt downstairs to do some Les Mills Pump: Pump Revolution. ¬†


First of all, that workout kicked my butt.  I am on my 4th scoop of P90X Peak Results & Recovery formula and still shaking like a leaf 30 minutes later.  I upped my weights again to 70 lb in the squat and dead lift tracks and wow.  By the time the shoulder track came about, I was already failing push-ups (which are my strongest exercise).  


But something really important happened by the end. ¬†I realized I was barely even able to do the ab track and suddenly, my mind reset. ¬†I was humbled by my inability to perform perfectly and snapped out of the funk. ¬†I realized that it’s okay that my eating hasn’t been perfect lately. ¬†I’m one strong and determined woman and I have come so far, there ain’t no way in HELL I’m letting myself backslide. ¬†Today has been hard so far, but I’ve survived. ¬†I haven’t turned to food. I got my workout in despite the chaos this morning started off with and that’s what matters. ¬†


I also know now that I need to start reorganizing my day and forcing myself out of bed at 5 am, like it or not.  Letting myself lie in bed lazily until 8 staring blankly at my Facebook newsfeed is not helping the way I feel. 


So that’s it. ¬†Funk is over. ¬†Turbo Kick instructor certification and Coach Summit are coming and I want to be my best for both and that means there is NO ROOM for negativity. ¬†Period. ¬†

Jack in the Box, Pop Tarts and Carrot Cake – oh my!

I’m forcing myself to write about this openly. ¬†I’m telling myself, that’s the point of this blog – keeping me accountable to clean nutrition and exercise and also proving to the world that you can have a fit body and still be real… and things don’t stop being hard. ¬†


So, last week I really screwed up the grocery list. ¬†I’m trying to find a good balance between healthy foods and cost efficiency which isn’t always so easy. ¬†Last week, I tried to cut down the amount of snack foods on the grocery list to help keep the cost of groceries low and also limit my snack-availability. ¬†With my son starting to walk and become increasingly clingy in the process, I have had less and less time to prepare real meals for myself and have found myself snacking a bit too much. ¬†So, this week our groceries limited the amount of protein bars and trail mix we normally have around and by Wednesday, all we had in the house were eggs, spinach, frozen broccoli, leftover pot roast, Shakeology and plain yogurt. ¬†We also had foods I use to teach my son how to hold and break part like Pop Tarts (the organic variety made with whole grains of course) and cereal bars.


Well, come Friday, I was hurting for carbs. ¬†I ended up breaking down on Friday night and consuming 2 Pop Tarts and a huge hunk of a slice of carrot cake. ¬†I didn’t let myself feel guilty. ¬†I acknowledged that this was the result of poor planning on my part, made up for it with Turbo Fire’s HIIT 20 and Insanity’s Pure Cardio and that was that. ¬†I was moving on. ¬†The rest of the day on Saturday was a little tricky, due to a revved up metabolism, but I managed to keep my diet within the lines of what’s considered clean. ¬†Okay, there was some teriyaki chicken in there but the rice was brown and the chicken was chicken breast and I only ate half of it to keep each food group to a single serving and I still feel like that was a pretty harmless food choice.


And then came yesterday, Sunday. ¬†Oy. ¬†My food intake of the day consisted of: ¬†1 cup of Pepperidge Farm goldfish crackers. ¬†2 maple brown sugar Pop Tarts. ¬†A handful of wasabi soy almonds. ¬†A coconut almond Kind Raw bar. ¬†And then.. a Jack in the Box Jumbo Jack. ¬†Curly fries. ¬†An oreo cookie milk shake. ¬†And later.. another Pop Tart. ¬†There was an apple and a banana in there somewhere but still…¬†


The first thing I noticed yesterday was a rush of heavy fatigue. My body felt like it was moving through jello. ¬†My limbs felt heavy and I felt like I hadn’t slept in a week. ¬†I also bloated – really badly. ¬†This morning I wake up and my¬†seborrheic¬†dermatitis (also known as Cradle Cap) is in full force on my cheek – grains, flour and sugar especially bring this out and it really isn’t pretty. ¬†My skin turns bright red and angry on my nose and cheek and all in my scalp and the skin starts to flake off. ¬†So sexy. ¬†


I went downstairs to workout and popped in Pump & Burn, a 30 minute Les Mills Pump workout since I wasn’t sure how long my kid would tolerate mommy lifting. ¬†I kept my weights at 50 lb throughout the entire workout and even though I got through it, it was just barely. ¬†I felt terrible. ¬†My back was killing me from the bar through the squat track. ¬†I was shaking like a leaf through chest presses and dead lifts/rows/clean&presses. ¬†By the time the abs track was over, I could barely roll over to stretch. ¬†


Well, my little indoor terrorist tolerated that workout well so I went upstairs, downed half a scoop of P90X Peak Results and Recovery (seriously good stuff to use as post-workout fuel) and made my way downstairs to fit in Turbo Fire’s Fire 30 – gotta keep burning off all the crap I ate yesterday. ¬†Well, for the first time in almost a year, halfway through the workout I puked. ¬†I wasn’t even working that hard but it happened. ¬†I finished working out, didn’t even pause – just ran to the bathroom did my business and ran back… and that was that. ¬†


I’m not thrilled with myself for yesterday’s food shenanigans. ¬†Normally, I make a point to try and forgive myself and move on and I am trying… but it’s hard when these last 2 weeks have been full of binges and poor food choices. ¬†This weekend, my Beachbody team, Team Athena is doing a Shakeology cleanse together and I am really hoping that going through this will help get the need for sugar out of my system once and for all. ¬†I am being mindful of myself today already that I am NOT going to touch my son’s food other than to feed it to him. ¬†I am going to drink my Shakeology, possibly for lunch as well as breakfast and eat a ton of veggies and clean house. ¬†And then I need to sit with my feelings for a while and find the root of what is driving me to eat poorly. ¬†Because obviously something is going on… I just don’t know what.