eat clean

How To Make Healthy Pad Thai

Ugh, I am obsessed with eating things that taste amazing, leave me feeling good, are actually filling and still help me reach my goals...that is a #WIN.

I mean really, pad thai and feeling confident in my clothes. YES. 

Enough with the excitement, I just get really jazzed when people can see that you don't have to eat tree bark with a side of lemon slices to be healthy and reach your goals.

 

The Recipe

It's actually insanely easy. I'm about to blow your mind.

What You Need:

  • 1.5lbs of chicken
  • 1 red pepper (any color is fine)
  • 1 whole onion
  • 2-3 cups green beans (broccoli would be awesome too)
  • 2 eggs
  • Annies Pad Thai sauce
  • Pad Thai Rice Noodles
  • Olive oil for cooking

 

How To:

  1. Heat a pan to medium and add 1tbsp of olive oil
  2. Chop all veggies and add to pan. 
  3. Sautee veggies for 4-7 min
  4. Meanwhile heat another pan to medium and add 1tbsp of olive oil
  5. Add cleaned chicken to the pan and cook 3-4 min each side (season with salt and pepper)
  6. While the chicken is cooking, follow the directions on the rice noddle package and cook them. When they are done, set them aside.
  7. Take chicken and chop it. 
  8. Crack two eggs and scramble them into your veggies
  9. Now put your cooked chicken and drained noodles into your veggie pan
  10. Add 4tbsp of the Pad Thai sauce to the mixture and stir
  11. Now eat and enjoy :)

 

 

 

How I Broke Up With Binge Eating

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Sharing this part of my journey is something I've actually always wanted to do. I just wasn't sure when I'd be ready, I'm ready now. I'll begin this by saying I don't like labels.I don't like thinking I have "a problem".  Today though, I want to share my story because I know from working with over 100 women that I am not alone in my struggle and for a long time my WHY--the reason I didn't give up on myself, was to be able to share this story. I wanted so badly to break the horrible habits I had with food to be able to help women do the same. I knew I could never be of help, If I didn't get my own shit together.

icecreamMy First Lie

I'll start with this picture. I had my bestfriend take it one night after we went out for a cheat meal *cringe*. We got Jenni's ice cream--a massive amount. I had already stuffed myself from dinner, then we ventured to get this HUGE cone of 3 different flavors. Then? We went up again and I got a huge sundae.

"I feel sick but I want this"

"Why am I ruining my own progress"

"You know you don't need this"

"I'll get back tomorrow"

Those were a few of the things I told myself as I went back up that second time. The thing is, I wasn't hungry. I'm sure you could have guessed that though. I went up there though because I couldn't stop, I didn't know how to stop.

The personal trainer who is suppose to have her shit together didn't know how to stop. I told myself it was just a cheat or relaxed night though, that I would be fine if I went out. I knew though, I knew I wouldn't know how to stop.

That's the thing. Extremes for me are easy, I can eat super clean and boring and it's simple. I can eat paleo, simple. It's because I have set guidelines, I know this is what I can and can't do. Finding that balance though--how the fuck was I suppose to do that?

I Created This

I never had this problem in the past, the feeling of not being able to control my body and binge on food even if I wasn't hungry. I was raised by a strength coach in an extremely healthy environment. Scales? We didn't have one? Body image issues? No way--all I knew was self love. It wasn't until I became a trainer. After a year of coaching, I saw people experiment with new ways of eating. I let everything I knew go away, and I gave into to eating and training for a body..not for health.

That started this cycle of eating for a body I thought I needed, then a cheat meal would turn into a binge because I had restricted myself so bad and I couldn't control the aftermath. I'd feel extreme guilt for the first time in my life then, I'd learn what it was like to actually hate myself. It was horrible.

I had created this mess, because I craved a body that wasn't mine. I got lost in a world I didn't know. Which led to binge, restrict, hate, binge, restrict, hate more.

I know healthy. As I write this I'm sad for the fact that I lost myself for so long--yet proud and humbled that I fought like hell to get out. I know what healthy is, and through the issues I had struggling with food, I was coaching women on how to love themselves and reach their fitness goals while simultaneously sabotaging myself like it was my job.

failure.

fake.

liar.

stupid.

That's how I labeled myself. How I  treated myself.

Breaking Free

I can't tell you how many times I said to myself "NOW, right now you will get back on track. You have to." I would, but I would "fall off" again. Here's how I changed it.

I knew from working with so many women that I wasn't alone in this horrible cycle, and if I ever wanted to help other women break free from this pattern that I HAD create a healthy relationship with my body, and with food again. I created a mess, and if I could create something so big (on a bad scale of course), I could create something even greater--that served me and others and was good.

You see, there's no magical diet. I can't write you the perfect workout program and all will heal. I wish there was, I wish I could pull all the women who struggle with this from the ashes and make them feel worthy again and like food doesn't control them.

 

It's a choice though. I know, oh my gosh how I know, that it in no way at all feels like it is. We do have the choice though to commit to ourselves and not let food control us.

I have sat down and eaten a whole pie. I don't say this because I'm proud or I think it's funny. I ate this fucking pie and after 6 bites I didn't like it anymore, I ate it anyway because I felt like something In me was making me.

So when I say I get it, I do. I have a game plan for breaking free though, this is how it works:

Step One: Evaluate your relationship with food, are you in this kind of cycle that I've explained? Do you binge and restrict? Do you have a hard time finding balance and simultaneously reaching your goals? Acknowledge it. A lot of your issues here stem from thinking that you're the only one going through this. That you're the only one who could possibly be addicted to food, or binge eat like a crazy person. We think something is specifically wrong with us because we don't understand what is going on. So think about your relationship with food. Is it healthy?

Step Two: Now is the time where the focus of eating has to turn away from getting abs, or looking a certain way. When we are so focused on reaching physical goals, all we see is the body we want. Resulting in turning to crash diets and pills ect to reach those goals. The focus needs to turn on health. I think it should be a requirement to starting any weight loss plan that you have a healthy relationship with food first. That you understand why you should fuel your body right, why we need certain things and why having a healthy relationship with food is critical to you reaching weight loss goals, and most importantly those goals staying life long. Not a continuous cycle of losing and gaining.

Step Three: Start eating foods that honor your body. Meaning foods that make you feel good, foods that don't make you sick or hate yourself. We should treat our bodies like we love them. When we decide to say fuck it, and eat whatever we want--we are basically saying screw you. That's the last way we want to treat the vessel that carries us through life.

 

What Now?

I can proudly say, I've won. I beat the shit out of whatever it was in my mind that I let control so many horrible actions I took against my body. I want you to be able to say the same thing. Break free from the chains that you feel are holding you from being happy with your body, with food and with your life.

Tips For Success:

-Focus on the task, not the outcome: Focus on eating a healthy breakfast, then lunch, then dinner, workout ect. If you have 50lbs to lose and are constantly thinking about those 50lbs and how long it will take, it is more than likely that you're going to spend so much time dwelling on that, that you won't put the effort that needs to go in NOW.

-Win the day: Starting a new workout program is great, but again when we focus on 90 days from now it's harder to be intentional with the present moment. So I don't like to think 1 week, 2 weeks or 90 days from now. I focus on "winning" one day at a time. Eat well, sweat and love your body for one day at a time. That is much more helpful than trying to focus on a huge chunk of time all at once. Remember, healthy is for life--not 90 days.

-Practice self acceptance then, self love: Everyone tells you to love yourself, as they should, you should love yourself. The problem is, you have to accept yourself as you are currently before you can love yourself. Allow yourself to accept where you are. It doesn't matter where you are or how much weight you have to lose. If you don't love yourself at 50lbs overweight, what makes you think you'll love yourself when that's gone? True self love is going to come from being at peace with who you are on the inside. Accepting doesn't mean it's okay to be unhealthy, accepting means that you are acknowledging where you currently are so you are able to move forward and allow loving thoughts to flow freely.

-Find what works for you: Where does a healthy relationship with food start? It starts with doing you. Everyone in the world isn't following one "diet", because there isn't one specific plan that works for everyone. This is where you have to experiment. Listen to your body and how it responds to certain foods. Find the foods that you like, that taste good, that honor your body and your goals...that's when a healthy relationship with food is made. When you finally are doing what works for you, and trying to follow 490458 different plans.

 

I wish I could have given you a three step simple plan that told you exactly how to break these habits. It has to come from within though, and I can't do that for you. I hope though, that my story made you feel less alone and gives you hope that there IS freedom. You can have a healthy relationship with food and your body.

Strong Chicks Rock

My mission with SCR is to help women get unstuck. Unstuck with their health and fitness and unstuck with life. To teach self love and acceptance. To help you punch every excuse in the face and to find fitness freedom.

If you need help, advice, a listening ear, or guidance please email me: stongchicksrock.rachel@gmail.com

I am happy to help you in any way I can. I want you to be free.

 

xoxo

Rachel Turner

 

Dear Girl Who Loves Pizza Too

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Dear Girl Who Loves Pizza Too, I know how you feel. I know how much you love pizza, your feelings go deeper than "half cheese, half pep see you in 30". You love the damn thing. Heres the deal, I know you're pretty much FBO (facebook official) with it and all, but there's one huge problem that you don't even want to admit to yourself....your pizza is a cheating whore. You think it's making you happy and it loves you back, nope. That big cheesy slob is only making you feel like garbage. You know what I mean..bloating, gas, sick feeling. My gosh!!

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It's time to take the cheese by the crust, and toss that cheater to the curb.

Okay, okay, okay..I'll be serious now. I just shared a slice of my newest novel: Cheese Just Not That Into You.......LOL okay, now I'm done.

We have a serious issue, we think we deserve pizza (insert your favorite unhealthy meal).

Strong

I chose the name "Strong Chicks Rock" for my business not just because I help women build strong bodies, but because we focus on mental strength just as much. That doesn't mean I teach you to flex your brain, or have willpower of steel. It means I coach you in having a healthy relationship with food, I lead you to self love and having confidence.

To me, having the mentality of "I deserve this meal/ because______" only sets you up with an even worse relationship with food.

Most women at some point in their journey say things like:

-I'm earning my cheat meal -I deserve this donut for how hard I worked this week -I need to run extra so I can have more pizza

All of those thoughts contribute a self destructive relationship with food.

My hope for you, if you feel like your relationship with food struggles is that you allow yourself to let go of the "deserving mentality".

100% of my clients go from lost, stuck, feeling deprived, and having a deserving mentality to having a healthy relationship with food and enjoying their whole journey solely from making the mental switch.

It's important that you know this:

  • Your body will change and physical results will happen with consistency.
  • You will never deserve food. No matter how hard you work, that doesn't mean you've earned cake. YOU AREN'T A DOG. No tricks, miles, workouts will lead you to a reward.
  • Your body is a temple, honor it through foods that fuel you and make you feel good.
  • Know that you can have something unhealthy, but know when to stop. (The biggest piece of advise I have for this is: Your food won't run away. We tend to think 'shit I need to eat this all right now or I can never have it again' . That's not the case though, have a serving or whatever and then be done. Knowing that if you truly wanted more its there. You are in no rush.)
  • You can't out train a bad diet. So if you eat like poop and think you can go work it off, you can't. This doesn't mean that one bad meal will ruin everything you've done. It just means that you can't go into a night out thinking "I'm going to eat ALL THE FOOD, just going to work it off tomorrow".

 

What helps me the most when I'm eating, no matter what kind of food it is, is this: Is what I'm about to eat going to honor my body and my goals?

If it's clear it won't honor your goals ask yourself this: Is this something I can get anytime? Is it worth it?

If it's something you can eat anytime, I always say pass. I'd rather get something special, something I couldn't eat anytime so I really enjoy the experience.

 

I hope this article helps you, my pizza loving friend. I hope you are honest with yourself and your journey and can come to peace with food. A healthy relationship with food is what I want with for ALL women. May you have that and keep it for life forever.

 

xo

Rachel

Workout Wednesday!

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Hey friends! Loving today's workout because I added in one of my favorite core moves--plank drag throughs. Here's how it's done: what you're doing here is setting up two 5-10lb dumbbells and then getting in push up position, you'll then be picking up the dumbbell with the hand furthest away and pulling it under your body to the other side. We are really focusing on our core of course and balance/stability.

As always ladies, scale this workout to YOUR fitness level. That may mean doing less reps, taking more breaks or if you're advanced adding in an extra set. Train smart!

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Xo Rachel

Healthy Maple Breakfast Sausage & Egg Muffins

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Happy Valentines Day! This morning I stirred up lots of love in the kitchen and made two of my favorite breakfast foods! The Applegate brand carries a maple and sage breakfast sausage that I LOVE but they are $5 for only 3-4 servings which are super tiny...so I set off to make my own!

You'll need:

1lb ground turkey 1 1/2 tsp Thyme 1 1/2 tsp Sage 2 tbsp Maple syrup 2 tbsp Coconut sugar Salt to taste

How: 1. Heat a pan to medium 2. Throw ALL of the ingredients in a bowl and mix together thoroughly 3. Form small patties and cook on each side for about 3-4 min or until cooked through

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Egg Muffins

What you'll need: (This is for one serving)

4 egg whites 1/2 tsp Italian seasoning 3 tbsp shredded cheese

How: 1.preheat oven to 400 2.Mix together ingredients and pour in muffin tin--bake at 400 for 10-15 min.

Before you think I'm all about that egg white life--stop! IM A YOLK LOVER to my core. You know how they say eggs are healthy? They are, and all of the vitamins and nutrients come from the yolk. Healthy fat? The yolk is FULL of it! So by all means you can use four WHOLE eggs (probably 3 will do)! I chose to not have the yolks this morning because I know I'll be cooking the rest of the day and will be making some yummy treats, and since it's a special occasion I'd rather get my fats from those sources (AKA: Cookie Butter) than yolks..today! See, we don't gain weight from eating fats, carbs or any macronutrient. We gain weight from eating too much of any macro. So occasionally I'll opt to play around with my fats and avoid some during breakfast or dinner to enjoy more of another fat latter. Does that make sense? I don't want to confuse you guys and I'd be happy to talk about this more with you!

Also, feel free to get creative with the egg muffins. I like to add onions, broccoli, bacon, blue cheese..literally any meat or veggie would be good in there!

Have a beautiful day,

Rachel

Valentines Day Desserts For NON-Chocolate Lovers

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Maybe I'm the only one, but I'm just not a fan of chocolate. In small amounts it's ok, but it's nothing I crave or really love. So I wanted to make a special treat for those of you who are on team #nochocolate with me. Before we dive into the recipes though, I want to talk about treats. As always with my cooking/baking I try to make things as healthy as possible while not sacrificing flavor. With that said, if I want to make something more, something that oat flour and stevia simply won't do for, I aim to use 100% natural and real ingredients. So the recipes below are definitely a treat, not an everyday thing. I use organic and natural ingredients but sugar is still sugar and I used two forms of it below.

So often when people decide to eat healthy they just replace all of their unhealthy desserts with healthier versions. Which isn't bad, however choosing to eat healthy means not relying on desserts and sweets as much so I think it's crucial to always remember that a dessert is still dessert, even if it's a bit healthified. Let's remember that desserts like the ones below are to be enjoyed in moderation just like any other dessert, but with these we know the ingredients won't piss off our bodies as much.

Maple Bacon Donuts

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Ingredients: -2 cups almond flour -1/3 cup maple syrup -1/3 cup coconut sugar -1tsp vanilla -2 eggs -2 pieces of cooked bacon (nitrate free, organic) -1/2 tsp baking soda

Steps: 1.Preheat oven to 350 2. Cook two pieces of bacon, chop up into tiny pieces and set aside to cool 3. In a bowl mix the almond flour, coconut sugar and maple syrup 4. Once mixed together add in the eggs, vanilla, baking soda and bacon pieces 5. Spray a donut pan with coconut oil spray and fill each 3/4 the way up. 6. Cook for 10-15 min or until cooked through

For a glaze mix equal parts almond milk and coconut sugar, I did 1/4 c each and heated the mixture on the stove for 3-4 min.

If you don't have a donut pan you can try making these into muffins OR cookies. Only about 6 cookies will fit on the pan as the dough is more liquid and will spread!

Cookie Butter Blondie Cakes

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Ingredients -1 can of navy (white) beans drained -1 cup almond flour -1/2 cup coconut sugar -3tbsp oat flour -2 tsp vanilla -3 tbsp melted grassfed butter OR coconut oil - 1/4 cup almond milk -1/4 cup cookie butter OR peanut/almond butter - 1 egg -1/4 cup maple syrup -1/2 tsp baking powder -1/2 tsp baking soda

Steps:

1.Preheat oven to 350 2. In a magic bullet/food processor or blender dump your can of white/navy beans in and blend until 100% smooth 3. Dump bean mixture in a bowl with your vanilla, butter, egg, almond milk, maple syrup, and coconut sugar 4. Once all of that is mixed well add in your dry ingredients--almond flour, oat flour, baking powder and baking soda 5. Line your muffin tin with liners or spray with coconut oil and fill each of them with batter about 3/4 of the way full as they will rise! 6. Bake at 350 for 30-45 min or until cooked through

Workout Wednesday!

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Happy Hump Day! Today you're doing a mix of all of my favorite lower body movements! Working towards sculpting those legs for summer.. Or just life in general, because hey, we're training for life. Not just 3 hot months.

As always adjust weights as needed based on your fitness level. The workout should be preformed for a total of 3-5 circuits, again this is based on YOUR fitness level.

Now go rock it!

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Xo Rach

Why You Keep Falling Off "The Wagon"

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"It's just not for me." Have you told yourself that when it comes to a diet or workout program? I know I have time and time again and after being sick this week and feeling a bit discouraged a lightbulb went off in my head.

I think 80% of the time it's not that the program or diet isn't for you, it's that it becomes hard and you want to stop.

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There are times when programs really aren't for you, this is true. You must be honest with yourself though and ask "is this just hard?". If it's just hard, well good. It should be! The body you want will never come from half assing ANY program.

A memory that comes to my mind is when I was going to do the 21 Day Sugar Detox with a friend. I didn't get through one day, and a few days later my friend and I both agreed it just wasn't for us.

The thing is, it would have changed our lives for the better! We couldn't let go of sugar, we needed sugar in our lives so instead of making a change and doing hard work we went for the easy way out.

Next time you want to say "this isn't for me" , remember to ask yourself if it's just hard. You know you can do hard things. You may not always want to, but if you want something you've never had you've got to do something you've never done.

Xo Rach

Workout Wednesday!

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Woohoo! Another Wednesday, another SCR workout. This one I'm super pumped about because I'm sharing one of my favorite variations of planks that really target your core and your upper body! Here we go:

As always, adjust the weights used to your fitness level. You should be using a weight that challenges you but still allows you to perform the move with proper form. Depending if you're a beginner, intermediate or advanced you can adjust the amount of circuits. I recommend 3-5 total circuits!

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Hope you guys kill it today!

Rach

My Body Doesn't Define Me

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When I first started working out after I had my son, my fitness journey was about gaining strength and most importantly confidence. I had( still have) stretch marks like crazy and my confidence was at an all time low. Though, I'd never thought highly of myself sadly. Shortly after I began my journey I found instagram, and I found the fitness community there. At first I thought it was amazing. I started following these strong women, and I was inspired. Then I let what I saw warp my mind. I saw the "ab progress photo" and thought to myself "when I have abs I'll be happy". Everything I knew that was right, keeping a good mindset, getting fit for myself, loving me for my own strength and not abs, it all went away.

I looked at myself in the mirror 100x a day, waiting to get abs. I still ate healthy and worked out normal but my mind went somewhere else. I got abs, and I posted them all the time. Before you think I'm the biggest douche on the planet just keep reading. I let my abs define me and my fitness.

That was two years ago, that was at the beginning of Strong Chicks Rock. Now you can check my instagram and you won't see ab shots. Why? Because abs don't define me. They don't make me better, or more healthy than someone else. I may have them, but who cares?

A learner you, or a you with abs, isn't a better you. It's just a different body.

Am I proud, yes. I'm very proud of myself , but I'm not proud that I let 12 inches of skin define me and SCR. Nor is that the example I want to show women, that they should strive for abs. You should strive for wellness.

It's easy to get wrapped up in social media. To see abs as the defining moment in your health and fitness journey. Abs don't mean anything though.

Your strength isn't defined by your abs, how healthy you are doesn't show in your abs. I might as well hold my pinky up and say "LOOK, look here at my pinky. See how healthy I am!!!"

Don't get me wrong, I'm pro selfie, I'm pro sharing progress with social media. If it's all done with the right mindset. Abs aren't bad at all, I love abs. What is different is how I see abs, and the role that they play--or I let them no longer play in my mind. They may be there, but I measure my healthy, and you should measure yours too, based on how you feel, your strength and your confidence without the superficial aspects.

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" A Strong Chick is a woman on a mission to be the best version of herself she can be. She strives to have a healthy body and mind. She is smart with her training and what she puts into her body. She is ever learning and growing. She has chosen to take control of her life, to not just gain physical strength, but mental strength as well. She is kind, she is powerful, she is in control." -Me..Rachel Turner

Monday Q&A

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I hope you've all had a gorgeous Monday! Today I'm answering some random health and fitness questions that I've gotten this week. Enjoy!

Q: "Do you recommend taking a multi vitamin? If so which ones, why and why not?"

A: If you would have asked me two years ago I would have said yes. The reason my view has changed to more on the no side, is because not everyone needs or will benefit from a multi vitamin. Vitmains and supplements should be taken when and if you are deficient in something. For example, if you're someone who's never outside and doesn't get any vitamin D, then I would suggest supplementing vitamin D (as well as go outside a bit more!). If you're a very healthy person, eating a lot of nutrient dense food then you should be getting the majority of vitamins and minerals from the food you eat, My recommendation if you don't do that, is to start eating more super foods and more foods that provide your body with the nutrients it needs. So no, you don't need any multi vitamins! If you do by chance go and get one (though I still stand firm in you adding the right foods into your diet!), you must always by a high quality one. GNC brand will not cut it, the pill is so diluted that the quality of the pill is a 10 on a scale of 1-100. Search for a high quality brand!

Q: "I feel bloated all of the time, I don't know what to do. HELP!"

A: I take bloating as a sign from out bodies that something isn't right. It can come from many things but the first place that I look at is the food you're eating. This is typically the problem, and it's also a quite easy thing to fix! So there are some general inflammatory foods. Inflammatory foods are ones that cause digestion problems, lead to bloating, cause acne and gas just to name a few. These are common trigger food groups:

-Grains -Legumes -Dairy -Sugar

It's hard to know which of these may be causing you an issue right off the bat, so the best thing to do is test things out. Wake up and have some water, eat a pretty basic breakfast of something not on the list above so you start the day not feeling bloated. Then try grains, maybe oats or a sandwich. If you notice bloating/gas, then you've found one of your trigger foods.

Gas/bloating isn't normal, I've learned what works best for my body resulting in me not having gas or being bloated anymore! I thought farting 20x a day was normal until I found how good my body felt from eating the right foods and avoiding the wrong! I hope this helps those of you who asked me questions this week!

Leave a comment below with what you'd like me to answer for you next week.

Rach

Becoming Fearlessly Fit!

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Are you someone who shys away from the gym? Or maybe someone who goes, but stays away from the weight room? This is something so completly common in women unfortunately. What is it that has made you fear the gym? Is it the other people there or lack of knowledge when it comes to what to do? Theres no wrong answer, but both answers have solutions.

People use to tell me all the time (because I was dealthy afraid of the gym, like sick to my somach afraid) "Whats the worse thing that could happen?". As they asked this I created a list a mile long in my head of all the things that could happen.

What is Fear?

Here's the thing. The story we ae playing in our heads is just that. A story. You've walked into the the gym and already told yourself that you are going to fail. You've played out the situation. You know if you go over to the squat rack that someone will stare at you and make you feel bad. You already know this.

image Whats the easiest way to stop the stories in our head from playing at 100mph? Realize this, fear is just an emotion. Just like happiness and excitement. We can choose to be happy, and we can choose to be fearful. It's important to know that fear isn't a man with an axe running after you. It is only an emotion we give power to. One that we 100% don't need to.

Getting Over Fear

I'm not saying that if you think of rainbows and butterflies that you'll never encounter fear. Trust me, I know fear. I suffered from serve anxiety for years. When I realized I had a choice though, to not let fear consume me. My life changed. When I feel those feelings creeping up in my mind I acknowledge them, I realize they are there and I keep going. I don't feed their thoughts, I don't plant a story. I let them come as they are, then let it go. I still may feel nervous occasionally, but I know that fear isn't real.

I know what you're thinking, well no I don't but if you were anything like me then maybe these thoughts are running through your head. "You're a trainer it's easy for you to say that" or "Yeah think happy thoughts and I can do everything I wanted..yeah right". Those are both valid thoughts, truly.

Think of this, the olympian athlete didn't just wake up one day and acquire super human strength over night. He decided he had goals, and in order to meet them he had to put in work. Even if he didn't always like it or feel comfortable he had to, if he wanted to reach the olympics.

This is the same with dealing with fear. We don't want to live a fearful life, we want to be happy and confident. Not just in the gym but in life. Evey step we take to achieve this may not always be easy and it definitely may not always be comfortable. Think of the alternative though, a life never reaching goals. Never accomplishing the things you want because you feed the story of fear to your mind.

So, lets bring it back to the gym. You've never lifted before, or maybe you have in private but never in a gym setting. That's ok. The people you see rocking it, all started out somewhere. They made mistakes and still make mistakes. You have to be ok with being new at something. You must accept that it's ok to look silly, or do something wrong. That's all part of learning and growing. Everyone in the gym from pro athletes to beginners are in there to progress. You don't reach your goal then say F it and never come back . You stay to learn and grow.

The gym is a school of fitness (I say this lightly..). Walk in knowing that you won't give power to your negative thoughts. Focus on yourself, not on others. I promise you, they are focusing on themselves..not on you!

Your Fearlessly Fit Workout

Here's a workout to take with you to the gym, each move is linked to a YouTube video that shows proper form. Keep this post up with you when you go to the gym and click the links as needed so you know what to do.

Adjust weight based on fitness level. Do 3-5 rounds of this workout, again based on your fitness level. Form is key, so if you feel your form lacking then lower your reps.

Weighted walking lunges x10 R/L Push ups x10 Box step ups x12 R/L TRX rows x10 Bugarian split squat x10 R/L

Know that you freaking rock and you can do this! You are not bound to cardio and abs. Take control of your mind.

You are a Strong Chick.

xo Rach

Friday Fit Tip!

Happy Friday everyone! Let's get into our first Friday Fit Tip...

Cardio is on the menu today. While steady state cardio (running on the treadmill, using the elliptical) can deffintley benefit us in ways. It's not the only way, nor best way to achieve our goals. More so if fat loss is our goal.

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For those of you that have been running mindlessly on the treadmill hoping for a way to reach your goals in a more efficient way.. I have your answer.

HIIT or high intensity interval training.

What is it?

HIIT is working at intervals. Giving 100% all out effort (with proper form) for the allotted "work" time then rest for a short period and beginning again.

Where you were spending 30-60min doing cardio before, now with HIIT you'll be burning 2x the amount of calories in your cardio session AND be done in less than half the time. With most HIIT sessions lasting anywhere from 10-30 min, you are blasting fat like a mother trucker.

If you thought you were someone on a plataeu, I highly encourage you adding this form of training to your programming 2-3x a week. You'll notice signifigat changes in your body.

The Benefits

Healthier Heart: One study has shown that after 12 weeks of incorporating HIIT training the studies where able to bike DOUBLE the amount they could before!

Happier Insides: Research has also shown that you can improve your insuiln sensitivity by 25%. That alone, is just incredible to me. By adding 2-3 HIIT sessions a week, your body from the inside out it completely improving and becoming fitter, and healthier.

Happier Weight Loss: Where once you had thought you had to spend hours doing cardio you can now achieve double if not triple the results by spending less than an hour a week doing this.

How

One thing needs to be clear, HIIT is great. However, you need to adjust accroding to your fitness level. If you've never worked out before and you're trying to demolish a HIIT workout, you are likely to injure yourself. So let's be smart. Take this workout below and adjust as needed for your fitness level. By that, I mean maybe you'll do less rounds or stretch your resting period by an extra 5 seconds.

20 seconds kettlebell swings 10 second rest 20 second split jack lunges 10 second rest 20 seconds jump squats 10 second rest

1-2 min rest then repeat the circuit again for 7-10 circuits.

See what I'm saying, that's only 7-10 active minutes of training!

You can add a HIIT workout to the end of a normal workout, or if you want you could just make a HIIT routine your workout for the day!

What do you think, will you be adding more HIIT into your training?

Would you guys like more HIIT workouts to be added?

Have a great weekend.

Rach

What Is Strong Chicks Rock?

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That's a great question, I'm glad you asked. When you come to this site, it's www.rachelturner.com...my name! This site isn't about me though, it's the home for my career, my love, my gift to the world, Strong Chicks Rock.

Why

Strong Chicks Rock, also SCR, started as an online personal training business 2 years ago. As a certified personal trainer and fitness nutrition specialist, I wanted to start my "Job" asap. From the moment my certificate landed in my hands though, I KNEW I would never be a "normal" trainer. I didn't want to work in a gym. Not for me. I wanted to create a community for women, made up of women all striving towards one goal. To become the best versions of themselves possible through a healthy lifestyle.

It was wonderful and I was able to help women from all over the world reach their goals. For me, this wasn't enough though. SCR needed to become more.

With the over abundance of health and fitness resources there are out there, but still hundreds and thousands of women so beyond lost and confused where to go I finally knew what I had to do.

The Result I like to call what Strong Chicks Rock has now become, is a mix between a magazine and an "organized pinterest". Basically my goal is to bring to you, the woman who has just started her fitness journey, or the advanced athlete, a place to come learn and grow. A place to really, truly and honestly learn what the heck to do with your fitness journey. Covering a multitude of topics from form, workouts, food, diet fads, training tips, gear and so much more (que the cheesy music here).

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This is a place for you to grow not only physically through your journey, but mentally as well. As we go deeper than the normal, "how to find the motivation to workout", or 5 foods to bust fat (don't worry--we'll hit those as well), you will truly discover how to live a fitness and spiritually balanced life.

We'll get down and dirty with meditation, mindfulness. This isn't just a place for fitness, but over all wellness. Fueling our minds with clarity, our muscles with strength our hearts with peace and our bodies with balance.

Come learn and grow with me, and the other contributing writers on this site!

The REAL Flat Belly Foods You Should Be Eating!

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Magazines, Pinterest, and Instagram to name a few, are always trying to share with us the latest diet trends (ew, don't even like saying diet), flat belly foods and more. When you see these posts, blogs and articles sharing these "foods you must eat to obtain abs" and you are just beginning your health and fitness journey it can be really freaking confusing.

One may tell you to eat a bagel with peanut butter for breakfast, while another may say to eat berries and egg whites and to avoid the grains. So what are you to do? Who are you going to trust?

 

Let me share this little secret with you, none of them are necessarily right but they are all wrong.

Why?

The thing is, every single person is different. What you consider healthy and might eat for breakfast could make your best friend bloat and fart all day. Which, hello..clearly what you wanted was to cut the bloat. When we see the "flat belly foods" recommendations we can't put much truth into them.

How To Figure Out What You Need

You now know why we need to stay away from the opinions and views of others. Even those that come from a magazine, hey..they don't know YOUR body. However, you came here to learn the foods to cut the bloat and make you feel comfortable through the day. The no bullshit truth is that it's going to take trial and error. I could tell you to eat oats with berries and some hard boiled eggs for breakfast. That may not digest well for you though.

These eggs and potatoes (with the cute smile I made) work for my body, they fuel me and help me reach my goals. I only learned this after I applied the steps below!

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Here's Your Plan Of Attack:

1.) Cut the processed food out of your diet. This means junk, sugary foods and food that have a long list of ingredients (most of which you can't pronounce!). I can say with 99.9% certainty that processed foods and sugary drinks/food will most definitely cause bloating and discomfort among many things.

2.) Find the healthy foods you like. This is the part that you may not enjoy, but in the long run it'll be worth it, to be able to et the foods that work for YOUR body. Test things out, see what works and doesn't. Try oats one morning, if you don't experience bloating, farting or other discomfort I would say that would then be your personal flat belly food.

There is no "one size fits all" approach to health and fitness. It's all about finding what works best for you. Give it a go, start testing things out to find the foods that fuel your body, and get you the results you want!

xo Rach

We Are Assless.

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We are a generation of assless people. Sitting on our buts ALL THE TIME. image

People would rather veg out on netflix for days on end than spend time in the real world, moving our bodies.

Thanks to our sit to move ration, we are left with pancake rumps.

Can we as women unite to change this nonsense? I'm not telling you to be the next J Lo, unless you want then by all means go ahead. Lets just get off our asses and move more.

Walk more, train more..whatever you do, just don't continue to sit around.

In the spirit of our butts, here's a glute focused workout to get things going.

Warm up for 5 min

3x15 weighted glute bridges 3x12 goblet squat 3x15 sumo squat 3x20 weighted walking lunges 3x15 curtsy lunges 3x5 pistol squats R/L

Now get to it and stop sitting!