Rachel's Sick Protocol blog lifestyle tips Feb 02, 2024

It's that time of year 

I've been down and out for the past week or so and decided to update my Sick Protocol Guide with the foods, supplements, and other things that have helped me manage/fight it off as best as possible.

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How To Plan And Create Balanced, Simple Meals blog fat loss lifestyle meal prep tips Sep 23, 2022

Simplicity = Long Term Satisfaction

When you ‘train’ your body and mind to crave simple (and nutritious) meals, you will always feel satisfied! And when you learn to prepare your food in a way that supports your goals, life just becomes so much easier

The more elaborate and...

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How to Optimize Your Post-Workout Meal for Maximum Recovery blog lifestyle tips workout nutrition Jun 24, 2021

The primary goals of your post-workout meal are to:

  • calm the nervous system AKA stress response from training
  • get into a parasympathetic state (rest and digest mode)
  • kick start the recovery process
  • stimulate protein synthesis (making new proteins) and avoid a catabolic state (break down)

Post...

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How Much Protein Should I Eat? blog fat loss lifestyle tips workout nutrition Aug 15, 2020

I get this question ALL the time:

How much protein should I be eating?

Well, the cool thing about protein is that no matter what 'type of diet' you are following (unless it's a low-protein diet which I personally wouldn't recommend to anyone unless there was a certain medical reason for it),...

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Basics For Building Muscle blog fat loss lifestyle tips Aug 05, 2020

What are the BASICS FOR BUILDING MUSCLE?  

To start, is it possible to build muscle and lose body fat at the same time (AKA body recomposition)? 

General Answer: yes... BUT, there are different factors and scenarios to consider when talking about body recomp so it does...

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Enjoying Vacation WITHOUT Feeling Guilty blog fat loss lifestyle tips Jul 23, 2020

I went on vacation in Miami the week before last and enjoyed lots of sunshine, Cuban coffee, and yummy food

One of the biggest takeaways from the trip was the ability to enjoy foods that I wouldn't normally eat and not feel guilty about it AT ALL  

This used to always be a...

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…And Then I Ate My Feelings blog fat loss lifestyle tips Feb 13, 2020

Emotional Eating and How to Get Control of It.

We’ve all been there. A particularly stressful day, a bad break-up, a deadline looming, and you find yourself elbow deep in your comfort food of choice. For me, it used to be ice cream. No matter what I was dealing with, I always knew I had two...

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[FREE GUIDE] The Ultimate Hunger Hacks! blog fat loss keto basics lifestyle tips Feb 07, 2020

I'm SO excited to share this new resource with you!! 

One of the things I've personally struggled with over the years is having a severe night-time snacking habit. 

I've tried countless ways to get rid of the habit by focusing on something else like taking a bath, reading, or...

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