The Book’s Cover

How to Maintain your Weight at Christmas

The Fit Girl's Christmas Wish All I want for Christmas is… my weight loss progress! Sound familiar? I feel you, girl. I feel you hard on this one. The holidays ...

3 Tips to Survive Thanksgiving on a Weight Loss Journey

Turkey Day is here! Here are my top 3 Tips to Survive Thanksgiving on a Weight Loss Journey Gobble, gobble! It’s that time of year, so put on your pilgrim ...

December 22, 2021

How to Maintain your Weight at Christmas

The Fit Girl’s Christmas Wish All I want for Christmas is… my weight loss progress! Sound familiar? I feel you, girl. I feel you hard on this one. The holidays are about family, food, and fun! It’s gift giving, gathering around the dinner table, stocking candy and hot cocoa. There’s decadent desserts and Christmas movie cuddles (& popcorn!). Baking traditions, […]

rachelle.kay@gmail.com Fitness 0 5 min read

November 23, 2021

3 Tips to Survive Thanksgiving on a Weight Loss Journey

Turkey Day is here! Here are my top 3 Tips to Survive Thanksgiving on a Weight Loss Journey Gobble, gobble! It’s that time of year, so put on your pilgrim shoes, make a handprint turkey, stock up on pumpkin puree, and watch Planes, Trains, and Automobiles. Thanksgiving seems to get walked all over by it’s flashy sibling, Christmas, but it […]

rachelle.kay@gmail.com Fitness 0 8 min read

November 20, 2021

Macro-Friendly Pizza Chicken Penne Meal Prep Bowls

If you’re a human, chances are you like pizza and pasta. I’m willing to bet if you had pizza in one hand, and pasta in the other, you’d be a happy camper. Now, put your hands together…then put the contents of those hands into your mouth. Dreamy, right? I’ll take it one step further – imagine eating this cheesy, saucy […]

rachelle.kay@gmail.com Fitness 0 9 min read

October 13, 2021

What to Bring Hiking with Kids

What to bring hiking with kids Curious what to bring hiking with kids in tow? I’ve got you covered with my Hiking with Kids packing list of 10 crucial items below! But first…my Ode to Colorado I live in Colorado. Where outdoor activities reign supreme, and everywhere you look there’s someone fitter than you. I moved here from the midwest, […]

rachelle.kay@gmail.com Fitness 0 16 min read

October 11, 2021

Top 5 Productivity Boosting Tips

My Top 5 Productivity Boosting Tips: How to Get More Done! Life gets busy. It can get downright overwhelming some days. Somehow, some way, I manage to get a lot accomplished and stay on top of the tasks, errands, and chores that demand my time and attention. I’m not saying I do it all and do it all well, every […]

rachelle.kay@gmail.com Fitness 0 11 min read

September 29, 2021

Something’s Gotta Give

Something’s Gotta Give: A Busy Woman’s Guide to Letting Things Slide Doing it all! Every woman’s dream, amiright? I don’t know about you, but I want both my home and my body to be clean, well kept, beautifully decorated, and nicely manicured. I want healthy, home cooked meals and polite children every day…to work on personal and professional growth and […]

rachelle.kay@gmail.com Fitness 0 10 min read

September 22, 2021

Meal Prep: Simplified!

Meal Prep: Simplified! I know the idea of meal prepping can be intimidating. Searching through 100s of recipes, scouring the grocery store for obscure ingredients, and spending hours in the kitchen every Sunday “Funday” doesn’t sound all that appealing. I get it. But what if I told you you don’t have to do any of those things? That meal prep […]

rachelle.kay@gmail.com Fitness 0 9 min read

September 14, 2021

3 Nutrition Tips You NEED to Know for Weight Loss

3 Nutrition Tips You Need to Know for Weight Loss When it comes to how to lose weight, there’s a lot of nonsense out there Do I need to list off my credentials, or will the age old “it’s on the internet so it must be true” thing hold water here? Seriously, some of you believe anything and everything you […]

rachelle.kay@gmail.com Fitness 0 9 min read

August 24, 2021

The Key to Nutritionally Navigating Your Vacation

The Key to Nutritionally Navigating Your Vacation The pre-vacation fitness freakout Woohoo! Vacay! Let’s have some fun! Oh, but wait…vacay…more eating on the road, more dining out, more alcohol, more indulging. Hm. What about my gains? What about my macros? What if I gain it all back? I don’t wanna lose my progress! Oh no! Vacay! Let’s have some stress! […]

rachelle.kay@gmail.com Fitness 0 16 min read

August 16, 2021

“I Hate What Motherhood Has Done To Me…”

“I hate what motherhood has done to me…” I literally uttered those words to my own mom, while I was driving her, and my 6- and 3- year old to a fun little outing to the Butterfly Pavilion. Having stooped down to the level of a toddler, I had just copied my whining 3-year old at the top of my […]

rachelle.kay@gmail.com Mom Life 0 9 min read

July 16, 2021

11 myfitnesspal Tips and Tricks

11 myfitnesspal Tips and Tricks: Start Tracking Calories and Macros Like a Pro! I’ve been an avid myfitnesspal user, on and off, for about as long as I can remember. Whenever I decided it was time to drop a few pounds in the past 20 years I’d dust off the app and get to logging! I’ve always gotten results when […]

rachelle.kay@gmail.com Fitness 0 18 min read

June 23, 2021

How to Get Back on Track after a Diet and Exercise Break

How to Get Back on Track after a Diet and Exercise Break When it comes to diet and exercise, I am the consistency QUEEN. For reals. Over the last 3 years of conscious, regular effort I’ve managed to lose and maintain a 30 pound weight loss, and drastically alter my body composition. But ya know, even queens get beheaded sometimes. […]

rachelle.kay@gmail.com Fitness 0 12 min read

June 11, 2021

11 Tips to Make Meal Prep Easier

11 Tips to Make Meal Prep Easier What do you think when you hear “meal prep”? The term “meal prep” might sound intimidating. Or even douchey. I get it. I used to roll my eyes when people would mention “meal prepping” like they were some fitness messiah or something. It seemed extreme and unnecessary. Honestly, at the time, it was […]

rachelle.kay@gmail.com Fitness 0 12 min read

June 10, 2021

Macro-Friendly Fast Food Orders that Aren’t Salads – Everything Under 500 calories!

Macro-Friendly Fast Food Orders that Aren’t Salads – Everything Under 500 calories! The title of this blog – Macro-friendly fast food orders that aren’t salads – is deceiving, and I’ll tell you why…FAST FOOD SALADS AREN’T MACRO-FRIENDLY! They’re so chock full of fat you’d wish you’d gotten a burger instead. Honestly. That being said, I am not too pig headed […]

rachelle.kay@gmail.com Fitness 0 21 min read

May 11, 2021

Lightened Up Eggs Benedict Recipe

A Lightened Up Eggs Benedict Recipe to Try at Home Love Eggs Benedict but don’t love “spending” almost an entire day’s worth of calories first thing in the morning? Give this lightened up eggs benedict recipe a try for your next brunch in! You’ll save yourself some calories and some cash. Not to mention the hassle of putting on a […]

rachelle.kay@gmail.com Fitness 0 8 min read

May 2, 2021

How to Talk About Diet and Exercise Around Your Kids

How to Talk About Diet and Exercise Around Your Kids Saying the right thing in any given parenting situation is hard. So hard for me, in fact, I usually get it wrong. It’s actually a huge source of anxiety for me. I’m worried my behavior and word vomit is going to negatively impact my now 6-year old and 3-year old […]

rachelle.kay@gmail.com Fitness 0 16 min read

April 25, 2021

10 Minute Hip Mobility Lower Body Warm-up Routine

10 Minute Hip Mobility Lower Body Warm-up Routine What is Hip Mobility? Mobility is the ability to move freely and easily. The hip girdle contains 15+ muscles, all working together to allow proper movement of the hip joint. Hip mobility is simply the ability of the hip joint to achieve full range of motion during dynamic movements. The Importance of […]

rachelle.kay@gmail.com Fitness 0 4 min read

April 15, 2021

Your Kid’s Leftovers Could be Sabotaging your Weight Loss Goals

Your Kid’s Leftovers Could be Sabotaging your Weight Loss Goals: Tips to Cut out these Mindless Calories Ah, to be a kid again Toddlers, and kids in general, are living the dream, amiright? “The dream” being the ability to eat copious amounts of complete crap foods and not gain weight, or at least not care about gaining weight. I mean, […]

rachelle.kay@gmail.com Fitness 0 14 min read

March 21, 2021

How to Set Your Macros For Beginners: A Step-by-Step Guide

How to Set Your Macros For Beginners: A Step-by-Step Guide The thought of tracking macronutrients can be intimidating. I mean, “macronutrients” has 5 syllables. That’s kind of a lot. It must be hard and fancy, right? Honestly, I used to think macro tracking was just for meathead gym rat bros. Macros, among other things like Paleo, Whole30, and injuries, were […]

rachelle.kay@gmail.com Fitness 0 15 min read

March 15, 2021

Macro Tracking Tips and Free Macros Cheat Sheet

So you wanna track macros Do you have what it takes to be a macro tracker? Take the quick survey below to find out! Do you like to eat? YES or NO Do you have a mouth? YES or NO If you answered YES to the above questions, then you’re in luck – you are macro tracker material. Congratulations! **Disclaimer: […]

rachelle.kay@gmail.com Fitness 0 15 min read

March 5, 2021

How to Keep Fitness Going When Life Gets Hard

“Motivation gets you started, discipline keeps you going” “You won’t always be motivated, so you must learn to be disciplined” I’m sure you’ve read those little nuggets of wisdom before. Those, and little motivational quotes similar to those run rampant all over the fitness world. They’re especially prominent in the fitness worlds of social media platforms like Instagram and Pinterest. […]

rachelle.kay@gmail.com Fitness 0 10 min read

February 25, 2021

The Best Air Fryer Potato Wedges

Air Fryer Potato Wedges Recipe Who doesn’t love a good French fry, amiright? They can straight up murder your macros, though, with their fat- and calorie-laden deliciousness. You think that’s ketchup? Nah…that’s the blood of your diet on their salty hands. If potatoes had hands…they have eyes, so…plausible? Instead of dining out and consuming the caloric equivalent of two full […]

rachelle.kay@gmail.com Recipes 0 7 min read

February 20, 2021

Healthy Air Fryer Egg Roll Recipe: Macro-Friendly and Delicious!

I love egg rolls. Back in my Chinese buffet days I’d go and eat my weight worth of delicious, fried egg rolls. They’d burn the hell outta my tongue, and I’d sit there with my mouth gaping open and full of steaming hot pork and cabbage trying to cool everything down. You know, the super attractive method of sucking in […]

rachelle.kay@gmail.com Fitness 0 5 min read

February 20, 2021

8 Helpful Macro-Tracking Tips and Tricks

Changing eating habits and focusing on nutrition can be intimidating. So much conscious effort is required, especially in the beginning. You have to consider your menu plan in advance, prepare a grocery list, and get your shopping done before you’re tempted to hit the drive-thru. You have to find, make, and set aside the time to prepare and/or pack healthy […]

rachelle.kay@gmail.com Fitness 0 20 min read

February 13, 2021

Protein French Toast Recipe

As far back as I can remember, I was never a big breakfast person. Even growing up I was the person who ordered a lunch or dinner entree at IHOP when everyone else was getting their pancake fix. Not exactly sure why, but I have a couple theories: For one, I was super weird and wouldn’t touch any bottle of […]

rachelle.kay@gmail.com Fitness 0 12 min read

January 28, 2021

Why Your Fitness and Nutrition Routines Should be Totally Average

If you’re on a fitness journey and feel like you’re getting nowhere, or you’re just starting out and totally overwhelmed, let me give you some advice based on my nearly 3 years of experience: Strive for average. I understand that may seem like the opposite of good advice. You want to be extraordinary, no? You want to kick ass and […]

rachelle.kay@gmail.com Fitness 0 11 min read

January 22, 2021

How Fitness Made Me More Productive

TCOB. Taking care of business. Getting shit done. It feels so good, right? I know I feel much more content at the end of the day when I know I’ve checked things off my to-do list. Bonus points when I complete a task that’s not on the list, add it to the list posthumously, then check it off. I love […]

rachelle.kay@gmail.com Fitness 0 8 min read

January 12, 2021

11 Fitness Essentials to Kickstart Your New Year’s Resolutions: Found on Amazon!

It’s no longer January 1st, but that doesn’t mean it’s too late to get moving on those fitness goals of yours. Just think of it as having an eleven-and-a-half month head start on 2022 rather than being 2 weeks behind on your 2021 goals. How do you like them apples? Because if you’re already counting yourself out for the year, […]

rachelle.kay@gmail.com Fitness 0 17 min read

January 4, 2021

The 5 Pillars of Diet-and-Exercise Success

Everywhere we look, we are surrounded by temptation. The temptation to binge watch Netflix instead of going to bed, to snack on Doritos instead of eating carrots, to scroll Instagram instead of folding laundry. Why do we constantly sabotage ourselves, our productivity, and our well-being with time-wasting, unhealthy habits? Because it’s easy. Taking the path of least resistance is easy. […]

rachelle.kay@gmail.com Fitness 0 10 min read

December 28, 2020

6 Baby Step Fitness Goals that will Lead to Big Changes in 2021

We’ve officially reached the end of what’s likely been the most trying, and quite possibly the oddest year of our lives. 2020, amiright? One for the history books, eh? I could go over the things we’ve all been through and endured this year, but why dwell on the past and make ourselves more depressed than we might already be? LOL. […]

rachelle.kay@gmail.com Fitness 0 13 min read

December 20, 2020

You Have Control over Your Fitness this Christmas

The holiday season is in full swing, and Christmas is THIS WEEK! This year has been all kinds of weird, and the holidays look and feel different. Not traveling, not sitting across the dinner table from loved ones we might only see sparingly as it is, no mall Santas with accessible laps, no company Christmas parties…or any Christmas parties for […]

rachelle.kay@gmail.com Fitness 0 10 min read

December 10, 2020

10 Things I’ve Learned on my Fitness Journey that Will Help You with Yours

I’m 2 years and 7 months into my fitness journey now (crazy!), and I’ve learned a thing or two. If you really learn something new every day, I’ve actually learned at least 942 things. But I’ll give you the truncated, health & fitness specific version. After all, you don’t need to know that I’ve learned that when potty training a […]

rachelle.kay@gmail.com Fitness 0 7 min read

December 3, 2020

Eat Dessert, Lose Weight: My Macro-Friendly Treats

Any treat can be macro-friendly if you think ahead and work it into your day. That being said, sometimes you need to keep calories and fat low, or maybe you need to up your protein intake, but still want something to satisfy your sweet tooth. I get it. Dessert is probably my favorite meal, in a 4-way tie with breakfast, […]

rachelle.kay@gmail.com Fitness 0 15 min read

November 25, 2020

Avoid Mindless Snacking with These Helpful Distractions

To snack, or not to snack: that is the question. More often than not, snacking is the answer. I mean, if you’re hungry, have a damn snack. I’m not here to tell you to ignore legitimate hunger. What I’m here to address is the uber-common scenario where you’re tempted to snack out of boredom, a shitty mood, or just because […]

rachelle.kay@gmail.com Fitness 0 10 min read

November 23, 2020

6 Things You Don’t NEED to Do to Lose Weight

Starting an exercise routine and changing eating habits can be downright daunting. Change is hard, especially when there’s so much information bouncing around about what is the best way to lose weight. Not only is there a ton of information, but there’s so much misinformation out there! It’s almost impossible to figure out what direction to go in order to […]

rachelle.kay@gmail.com Fitness 0 14 min read

November 13, 2020

Why a “Bad” Diet Day is Actually a Good Thing

Totally blew your diet yesterday, didja? Epically fell off the wagon? Ate your weight in chips and queso last night? Ended your evening next to a mountain of empty Halloween candy wrappers? GOOD! I’ll get to why that’s good in just a minute. But first, here are my credentials: I have been at this whole fitness thing for 2.5 years […]

rachelle.kay@gmail.com Fitness 1 9 min read

November 9, 2020

Why I Love My Fitness Instagram Account and Tips For Starting Your Own

I created a fitness Instagram account to document my progress, both physically and mentally, while training with the BBG program. At first it was about getting a little attention and kudos for my hard work. But it goes soooo much deeper than that now, on so many levels! Having a “fitstagram” account has been such an amazing, positive experience for […]

rachelle.kay@gmail.com Fitness 3 13 min read

October 24, 2020

My Postpartum Fitness Journey with the SWEAT App

My Postpartum Fitness Journey with the SWEAT App Two-and-a-half years ago I was a recently postpartum mom to a 3-year old and a newborn. Honestly, so much from that time is a sleep-deprived, tear-fogged blur of nursing around the clock, working through the big sibling transition, and trying to survive. My days…& nights…well, my whole life revolved around the feeding, […]

rachelle.kay@gmail.com Fitness 0 8 min read

October 17, 2020

How Being “Fit-Shamed” Made Me Feel

How Being “Fit-Shamed” Made Me Feel. The Good, The Bad, and The Ugly. The Bad These last couple weeks have been kind of a shit-show. It all started when I injured my back, triggering a chain reaction of chaos in my life. I’ve been dealing with a lot between scheduling and figuring out childcare in order to see multiple medical […]

rachelle.kay@gmail.com Fitness 2 8 min read

October 9, 2020

Halloween Candy and Fitness Goals: You Can Have Both

Halloween Candy and Fitness Goals: You Can Have Both October is officially here, which means fall color, sweater weather, pumpkin patches, and apple cider. It also means that Halloween is upon us. Yay, right? Halloween! Costumes, ghosts, jack o’ lanterns, horror movies, and tricks and…DUN DUN DUNNNNN…treats! EEEEK! If that last part scared the bejeezus out of you more than […]

rachelle.kay@gmail.com Fitness 0 9 min read

October 1, 2020

9 Sneaky Ways to Increase your NEAT

9 Sneaky Ways to Increase Your NEAT Are you working hard and burning a bunch of calories in the gym but not seeing progress as quickly as you’d like? Maybe you need to focus some attention on what you’re doing the other 23 hours of the day. If you sit most of the time, either at work or for your […]

rachelle.kay@gmail.com Fitness 0 7 min read

September 30, 2020

How to Make a “Skinny” Pumpkin Spice Latte at Home

How to Make a “Skinny” Pumpkin Spice Latte at Home Pumpkin Spice Season is Here! It’s OFFICIALLY pumpkin spice season, y’all! I never say y’all, but it seemed appropriate, as I will be sitting on a hay bale in a trailer being pulled behind a tractor while wearing skinny jeans, a flannel shirt, and knee-high boots at some point in […]

rachelle.kay@gmail.com Fitness 0 3 min read

September 24, 2020

Calorie Cycling FAQs

Calorie Cycling FAQs A few weeks back I posted Calorie Cycling: Why I Cycle My Calories and Why It Might Be Right For You, Too. A great big THANK YOU to those of you who read it and shared your thoughts. I’ve heard from a number of you with questions, general appreciation, and your own experiences after giving calorie cycling […]

rachelle.kay@gmail.com Fitness 0 7 min read

September 10, 2020

5 Quick and Easy Macro-Friendly Weekday Breakfasts

**Disclaimer: This post may contain Amazon affiliate and other affiliate links. Any purchases made through these links may result in a small commission for me (at no extra cost for you), but all opinions are my own. Thank you 🙂 ** Ah, breakfast. The most important meal of the day, right? Seems like people either love it or hate it. […]

rachelle.kay@gmail.com Fitness 1 9 min read

September 6, 2020

Calorie Cycling: Why I Cycle My Calories, and Why it Might Be Right For You, Too

Calorie Cycling is a valuable, easy tool to use during your fitness journey. Read on to find our what calorie cycling is, and why I choose to do it. You may discover it’s right for you, too! It’s Monday and your weight loss journey has begun! You start strong, making smart food choices and logging in under your calorie limit. […]

rachelle.kay@gmail.com Fitness 1 12 min read

August 23, 2020

10 Tips for Healthier Snacking

I’ve had a lot of experience preparing and eating food, tracked and not, in ways that support weight loss. ALL the foods, by the way. I enjoy pizza, hamburgers, tacos, steak, ice cream, chocolate, chips, and wine weekly. Some of those are enjoyed daily, actually. Snacking smart helps keep me on track with my goals. I feel satisfied, have more […]

rachelle.kay@gmail.com Fitness 1 10 min read

August 16, 2020

Meal Prep Recipe Roundup! 8 of My Favorite Make-Ahead Lunches (& my Macro-Friendly Prep Tips!)

One of the most challenging aspects of weight-loss, and health and fitness in general, is nutrition. Learning how to fuel your body properly, while also satisfying your taste buds, can be a tricky process! “Health” or “diet” food is commonly misconstrued as being boring, tasteless, and leafy. We’d all rather mow down a bag of Doritos – let’s be real…a […]

rachelle.kay@gmail.com Fitness 0 8 min read

August 9, 2020

Macro-Friendly Starbucks Orders

I’m as basic as the next bitch, so obviously I enjoy a good Starbucks coffee. Being basic, I also do not enjoy black coffee. It’s a means to an end, for sure, so I’ll choke it down if I must, but my overall take on the matter is life is too short to drink black coffee. When I go for […]

rachelle.kay@gmail.com Fitness 0 10 min read

August 2, 2020

I Started Tracking Macros at My “Happy” Weight and Here’s What Happened.

I’ll preface this by saying this is not my first attempt at tracking macros, however, this is certainly my MOST CONSISTENT attempt, over the LONGEST amount of time. I’ve tried tracking macros 2 or 3 other times in the past, each short-lived, and typically ended up crying into cans of tuna at 9 pm. I’m happy to say I’ve learned […]

rachelle.kay@gmail.com Fitness 0 8 min read

July 19, 2020

Kelsey Wells’ PWR and PWR at Home Programs: How Do They Compare?

I’ve been using Sweat-trainer Kelsey Wells‘ programs for a year now. Primarily PWR, but have dabbled in PWR at Home here and there, and just finished 6 weeks straight of PWR at Home for Sweat‘s Summer Challenge. When I started PWR I planned on doing the gym version when I was able to get to the gym and the home […]

rachelle.kay@gmail.com Fitness 1 6 min read