How to Maintain your Weight at Christmas

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

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 ...

Macro-Friendly Pizza Chicken Penne Meal Prep Bowls

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 ...

What to Bring Hiking with Kids

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 ...

Top 5 Productivity Boosting Tips

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 ...

Something’s Gotta Give

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 ...

Meal Prep: Simplified!

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 ...

3 Nutrition Tips You NEED to Know for Weight Loss

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 ...

The Key to Nutritionally Navigating Your Vacation

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 ...

“I Hate What Motherhood Has Done To Me…”

“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 ...

11 myfitnesspal Tips and Tricks

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. ...

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

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 ...

11 Tips to Make Meal Prep Easier

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 ...

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!

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 ...

Lightened Up Eggs Benedict Recipe

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 ...

How to Talk About Diet and Exercise Around Your Kids

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 ...

10 Minute Hip Mobility Lower Body Warm-up Routine

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 ...

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

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 ...

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

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 ...

Macro Tracking Tips and Free Macros Cheat Sheet

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 ...

How to Keep Fitness Going When Life Gets Hard

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. ...

The Best Air Fryer Potato Wedges

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 ...

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

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 ...

8 Helpful Macro-Tracking Tips and Tricks

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 ...

Protein French Toast Recipe

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 ...

Why Your Fitness and Nutrition Routines Should be Totally Average

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 ...

How Fitness Made Me More Productive

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 ...

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

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 ...

The 5 Pillars of Diet-and-Exercise Success

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 ...

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

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 ...

You Have Control over Your Fitness this Christmas

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 ...

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

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 ...

Eat Dessert, Lose Weight: My Macro-Friendly Treats

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 ...

Avoid Mindless Snacking with These Helpful Distractions

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 ...

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

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 ...

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

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 ...

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

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 ...

My Postpartum Fitness Journey with the SWEAT App

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 ...

How Being “Fit-Shamed” Made Me Feel

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 ...

Halloween Candy and Fitness Goals: You Can Have Both

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 ...

9 Sneaky Ways to Increase your NEAT

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 ...

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

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 ...

Calorie Cycling FAQs

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 ...

5 Quick and Easy Macro-Friendly Weekday Breakfasts

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 ...

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

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 ...

10 Tips for Healthier Snacking

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, ...

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

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 ...

Macro-Friendly Starbucks Orders

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, ...

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

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 ...

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

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 ...

July 22, 2015

Back On Track, Post-Baby

 After an almost 9-month hiatus from consistent workouts (babies are the best and worst excuses ever!), I have decided to ramp things up a bit so as to not be fat. That’s my workout goal and always has been – to not be fat. Seems basic enough and doesn’t require anything too too hasty, yet I’ve gained and lost the […]

rachelle.kay@gmail.com Fitness 0 4 min read
July 9, 2015

Fur-babies after Real-babies

  My hubby and I got Otto for free from a friend whose dog had puppies they were trying to find homes for. We knew we wanted a dog but wanted to wait a bit longer – we are planners, after all, and we didn’t have a fence at the house yet. Buuuuuut, there were these puppieeeeees and they neeeeeeeded […]

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

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