Rachael Toohey Strength + Nutrition in Nerang, Queensland, Australia | Gym/Physical fitness centre

Rachael Toohey Strength + Nutrition

Locality: Nerang, Queensland, Australia

Address: 7027 Southport Nerang Rd, Nerang QLD 4211 Nerang, QLD, Australia

Website: http://Www.rachaeltooheyfitness.com/

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11.05.2022 Looking for the easiest ways to stay consistent and make progression?! have a swipe through this The key is to FOCUS on non physical progress. ... Get that stuff right, follow the process of training & nutrition adherence of course and your results will come so much more naturally Do you get caught up in the end result too much?? There are so many other means of progress more than just physical changes. It’s often the unlearning of old bad habits and reintroducing new habits which is the hardest part about a lifestyle change.. once you’ve nailed things, sticking to a diet : exercise plan feels easy Save & Share this post if you agree

24.04.2022 Do you often freak out when you see the scale fluctuate upwards? There are many reasons why you might see the scale shift that are irrelevant to fat gain. The scale alone is never a good factor to measure progress. As you can see there are so many reasons we might see normal fluctuations and definitely not reasons to stress. ... Try not to attach too much emotion to the scale. If you weigh yourself I recommend doing so daily or a few days in a row and looking at the AVERAGE. This will show shifts and trends over time compared to one off weigh ins. At the end of the day the scale does not matter but it’s important to learn why it might fluctuate so easily to limit emotional attachment to numbers and learn how different lifestyle factors can be of influence. It’s also important to remember that you want fat loss, not just weight loss. Don’t make the scales your only focus. Focus on following the process and the result you’re after will come

12.04.2022 Absolutely so impressed with this progress from @kayleebooth_ Kaylee has been working incredibly hard over the past few months on building shape and muscle in all the right areas and oh as you can see, hard work and patience pays off. Over time we have been building calories up to reach 700 extra calories per day compared to when we initially started coaching. YAYYY... I know many women get scared to eat more calories, but you should never fear food. In order to make substantial changes to your physique spending time in a calorie surplus will lead to a far superior result long term than continuously trying to diet down. Shape is built in a SURPLUS with a progressive program of course Don’t let the numbers of calories & scale weight frighten you And remember - Food is fuel. Need help increasing your nutritional intake Click the link in my bio

30.03.2022 Do you fall off the wagon at night time? Maybe you’re on track all day, eating your meal prep / being good and then suddenly come night time once you start eating you struggle to stop Here’s why and 3 tips to on how to over come it ... What you’re doing: You’re skipping breakfast in order to reduce total calories for the day You’re not being consistent with your protein intake throughout the day You have failed to eat enough nutrients and calories through the day that you’re starving and feeling restricted so when you eat it is difficult to stop. What you should do instead Focus on eating healthy balanced meals frequently throughout the day, with no need to skip breakfast Choose nutrient dense foods and high protein options to keep you satiated throughout the day Avoid restricting all your favourite foods, moderation is key for sustainability A slight calorie deficit is likely all that’s needed, you don’t have to go super aggressive and make your fat loss journey miserable.. This is often a common trend I notice within females who are trying to diet but feel like they’re not making the progress they’re after If this sounds like you, let me show you how to change your mindset and start smashing your goals Click the link: Www.rachaeltooheyfitness.com

12.03.2022 Woah 5 weeks progress Super pumped seeing the hard work come together for my client here. She is also participating in my 12 Photoshoot Challenge so I seriously cannot wait to see the end results of this is the current progress This is a reminder to take your progress pictures!!! And don’t cover up in them either. ... Sometimes when we see our reflection we don’t notice much changes but pictures always show more detail And remember always compare you VS you! No one else

23.02.2022 All this rain making me miss sunshine and holidays

20.02.2022 Struggling with consistency?! How often do you tell yourself you want to achieve X only to find yourself somehow back at square one. Chances are you lack accountability to yourself. ... Swipe across for my 3 most important steps to maintaining consistency long term! Because long term consistency is the key to results Save this post in case you find yourself lacking consistency moving forward If you still struggle with consistency and self accountability let me help you Send me a DM for more info

31.01.2022 Quick fixes and fad diets or sustainable enjoyable progress As much as fad diets may result in a fat loss change short term, what it doesn’t show in the long run is how that person felt while they were dieting, what their relationship with food was like and how long they maintained the weight loss. Which are key factors to consider when dieting ... Most people who have completed a diet that is rigid weren’t able to sustain it very long and of course, the weight rebound would be upon them very quickly. This is why flexible dieting is king Flexible dieting has many benefits: Change your meals more frequently to avoid boredom, increase palatability and enjoyment Ability to fit in meals while socialising and eating out Being able to eat the same meal as your family and not feel like you're "missing out" Less likely to see food as "good vs bad" Reduces the need to overeat as the scarce mentality is not there Here is an example of some yummy meals you could recreate which are nutrient dense & yummy

28.01.2022 4 simple ways to avoid a disappointing training session Do you ever experience the following? Your lift doesn’t feel as smooth as usual... You feel more fatigued than normal You reach midpoint of your workout and suddenly lose interest If this is you, you might want to read this now! Still want more help, send me a message and I can further break it down for you Happy lifting my beauties

25.01.2022 ’ ? Swipe to see the basic ingredients I get weekly and some of the condiments I use regularly to mix up my meals but keeping them macro friendly. I always buy the basic meats fruit and veg because I love nutrient dense food. However this week a lot less snack style foods just so I focus on eating wholesome meals and less snacking when I’m busy.... If you struggle with snacking and overeating I would suggest: Decide on what meals you will cook for the week ahead, write a meal plan for yourself and then a shopping list. Only buy the ingredients you know you need. Sometimes it’s easier to just not have easy access to snacks if you find yourself struggling. Research new recipes, flavours and ideas so you get to try new options. Sometimes when we eat the same stuff repeatedly it often makes us crave and can lead unnecessary overeating. Check the sauces and recipe bases isle, it’s so easy to just read the nutrition labels and compare packages. I find the masterfoods and little pouches are generally lower calorie compared to jars of pre-made thick sauces. I am a very simple eater and not much of a chef but I find just changing the recipe base how I prepare my meat or vegetables can really help change a whole meal. # # @ Goodlife See more

24.01.2022 Dreams don’t work unless you do Join my team today and start working towards your dream body now Personal Training... Nutrition Plans Macros/Flexible Dieting Personalised Training Programs, Online coaching The time is now [email protected]

23.01.2022 Hello 2021 And hello to a If you’ve set your intentions for the year and you’re ready to make a real change but need some guidance along the way... Join I’ll teach you: the tools to lose fat and build muscle so you can get sustainable results eliminate toxic food fears, how to eat to nourish your body while still enjoying foods you love build strength physically to change your body and challenge your mind learn correct exercise technique and workout to build your dream bod 2021 is here and I’m ready to help give you girls the answers Prove it to yourself because you are strong enough Prove it to yourself because you are worth it It’s you vs you girl Let me help you become the best version of yourself I have space for 5 new clients for 1:1 clients for the new year Enquire now Www.rachaeltooheyfitness.com [email protected] See more

23.01.2022 : It’s to not be okay It’s to ask for help... It’s to admit your struggling What’s not okay is Suffering in silence Not reaching out Giving up If you are struggling today and need help emotionally Please know you have people who you dearly Please know you are , Please know ’ Life is too short and things can happen at any instant You never know when it might be the last time you speak to someone Over the past 3 years I’ve changed a lot and my perspective on life is much different, I spend my life trying to help others feel better within themselves and my values are so much higher on giving to others and constantly wondering how I can be a better person so I can impact others to also be better Here are 7 things I really live by: Hold on tight to your loved ones Be grateful and count your blessings daily You’ll live a more fulfilling life if you spend time giving to others - helping people Material items don’t mean shit Don’t hold fucking grudges Don’t waste precious energy angry or upset over trivial things. Help people and genuinely care about others without there being benefits to yourself always pay close attention to changes in personality, mood, energy of your friends and family #ruok #mentalhealthawareness #missyou See more

22.01.2022 Sad day today saying goodbye to this one before she moves away from me Mel was my very first client and I still remember 3 years ago sitting down with her having my first consult. My voice was so shaky, I was nervous and worried if she’d even sign up with me.. ... Thanks for sticking by me all this time, we have both made killer progress. 6kg of gains Kfc less regularly Body weight squats to 65kg 100kg hip thrusts Unassisted chin ups And she would have seen all my progression as a coach over the years too which is pretty cool So grateful for the relationships I create in pt.. watching people’s lives change for the better and creating a solid friendship. Good luck with your move, I’ll miss you See more

21.01.2022 Do not compare your 6 weeks to someone else’s 6 years FOCUS on YOU VS YOU How can you be better each day? ... Do you ever find yourself comparing where you are at now vs someone else you see on social media? If yes, remember where they started. Probably the exact spot you started in. Me? I was too intimated to go into the weights section. I ran on the treadmill for months before I finally worked up the courage to get a PT. How I looked in my first 6 weeks of consistency and dieting is VERY different to what I would look like if I did a cut for 6 weeks now. This is why it is important to remember that someone who is a beginner will look MUCH different to a person who has been weight training for years. I often hear people comparing themselves to fitness models and what they were able to achieve in a short amount of time when they read advertising. REMEMBER - It’s not the 6 week cut that’s given them the results but the years of training prior to that cut. I know it’s easy to get caught up in comparison mode through social media But focus on YOU every day, how YOU can be better, how YOU can improve. Don’t worry about them The time will pass by anyways and the results will come if you do the work! The only failure is giving up Here are some of my pics over the years. These pics don’t even show all of the years of ups and downs, only small fragments of my consistency and my will to never give up on myself. Do you find yourself ever comparing your journey?? Comment below if you need help

20.01.2022 . Let me repeat that for those who didn’t read it through, .... I often have conversations with people who believe they aren’t eating much throughout the day but wonder why they’re not losing weight. Yes your meals or snack might be small in size but can still be very calorie dense depending on your food choices. A meal which weighs 500g can still have calories than a meal weighing 250g. I find things like muesli bars, granola, nut spreads, nuts and dried fruits are the worst culprits for this misconception. Generally the listed above yes small in volume but can have tones of calories. It does not mean they are bad foods for you, just higher in energy per serve compared to things like fruit, rice cakes etc. If you often finding yourself believing this misconception: The best way to overcome this would be Learn to read the nutrition labels on packages, compare different brands to find the best one. Compare the labels per 100g not per serve. Weigh your food to see what an actual serve of that food is. Often our perception of what a serving size is vs what the actual serving size is, is very different. Don’t fall for the sneaky labels advertising healthy low carb. Great marketing because it’s easy to fall for but you’ll often find foods marketed this way are still higher calories Try tracking calories to start to understand the different energy in foods. I can relate, before I had knowledge about nutrition I would eat anything in the health food isle in the supermarket because I just assumed they would put me in a deficit. It makes such a difference when you start to take note of the above Swipe to see top up shop, some of my basic macro friendly foods. can still have fun foods that are more macro friendly. #nutritionmisconceptions #healthyeatingideas #macrocounting #themoreyouknow

19.01.2022 A day on my plate... Today I decided I would have a day off tracking as I go like usual and wait for my normal hunger cues to kick in throughout the day and eat when hungry not just because macros. However, I still choose foods I know would be aligned with my current nutrient goals because over time I have learnt serving sizes and I know roughly how much I need based on just looking at my food. This was a skill acquired over a bit of practice but I think well worth it.... At dinner time tonight I logged everything from the day and pretty pleased to see I managed to be super close to what I expected even hit my fiber goal for the day pretty easy. I promote tracking your calories over meal plans because I believe it actually helps you learn: you learn portion control and learn how to eat foods based on your current needs. Regular weighing foods can help you see how much 1 serve is as often it is a lot smaller than the packet may make it seem. you become good at estimating when you eat out because you’re used to what your normal portion sizes look like. it allows you to enjoy yummy food in moderation, no restriction which could lead to binging. it makes you realise how many calories can be in that tiny tea spoon of PB you’re eating and not accounting for If you’re yet to start, it’s totally worth it as you can learn a lot so you can eat without following strict diets or fads. DM me if you have any questions about tracking macros or flexible dieting #teamRTSN #personaltrainergc #onlinecoach #flexibledietingapproach #balancelifestyle # @ Goodlife See more

19.01.2022 I’ve been doing everything, why don’t I have my dream body yet I hear it a lot from people.. This is a 7 year transformation..... HAVE SOME PATIENCE How much EFFORT, CONSISTENCY and TIME you invest to your goal will be aligned with your result/outcome. Sure I could have achieved these results probably a bit faster but honestly first 2 years of going to the gym for me was inconsistent. I lacked knowledge, intensity and effort. I have probably spent the past 5 years pretty committed to building my physique with weight training and eating nutrient dense food to build up muscle. Sure I haven’t been perfect But I have been consistent Yes it’s a slow process but time passes by anyways.. so why not work each day to get you where you want to be Next time you’re complaining you don’t look like your #goals yet, Consider: Have you been training long enough? Have you been consistent enough? Are your eating your daily nutrient intake aligned with your current goal? Do you have the right knowledge and guidance to get you from where you are now to where you want to be? And finally you being patient enough?? I’ve left the main pic of this transformation a current pic from last week as I think that’s a fair and a realistic comparison compared to the next pic which imo is more impressive but not a good expectation for those gen pop clients to expect to look like peak week comps lol. Please also remember that when you’re comparing yourself to your favourite #fitspo who’s prepping for a comp #myfitnessjourney #consistencyiseverything #fitnessprogress #personaltrainergc #onlinecoach #femalesstrengthtraining #teamRTSN @ Goodlife Gym Nerang See more

18.01.2022 Think long term and be future focused- how can you maintain your habits and daily practices in a manageable way to ensure you will get to your long term goal. If worrying about a few macros here and there stress you out to the point you’d rather give up you’re doing it wrong.... The point of flexible dieting is to still be flexible in your mindset. You don’t want to stress yourself out so much it makes you want to give up. It doesn’t need to be as ridged. For years I followed strict body building style dieting, this only caused me to have my 1 x week cheat meal which quickly turned into binging. I’d go to sleep so full I couldn’t breathe and if I didn’t stuff myself until that feeling I’d be upset and scared for not being able to eat like that again until my next cheat. The moment I started practicing a more flexible approach, I let go of the fear of eating foods I enjoyed and I let go of the fear of not nailing my macros 100% every day I soon realised consistent daily efforts were more important than super strict perfection. What you need to focus on Prioritise meeting your calorie goal Priority protein and fiber Split remaining calories between fats and carbs Be within 5% of your targets Focus less on getting upset if your macros aren’t hit 100% perfect to the gram. worrying so much about the little things that it makes you upset - feeling upset or overwhelmed will only impact you negatively Unless you are in a comp prep, for most people long term you will get better results by stressing a bit less and just focusing on being consistent over a period of time rather than going so hard you burn out and give up. Sounding like a broken record but consistency is king #consistentfatloss #bikinibody #positivelifestyle #macros #healthiermindset #nutrition See more

17.01.2022 Always struggling to hit your protein target?? Sick of your coach .. aka.. me harping on bout the benefits of it? If this sounds like you.Read this ... I’ve noticed a common trend for females is hitting carb and fat goal but struggling with protein. Generally I think it comes down to a few things not being prepared with meals for the day not knowing which foods are high in protein not understanding why intake matters In order of importance after energy balance and tracking your daily intake, I would prioritise managing your protein intake next. Reasons WHY: Allows you to rebuild tissue breakdown after resistance training, this is the process of building muscle Adequate daily amount can reduce loss of muscle while in a calorie deficit Increase satiety after meals and generally keeps you going longer between meals So how much should you be having? And when is the best time to have protein? Anywhere between 1.8-2.4g of protein per kg of lean body weight is a guide but varies for person to person. for example 60kg x 2.2g per kg bw = 132g I would suggest breaking up your protein intake and spreading it evenly throughout the day. To break it down further you can take your total daily of protein and divide it by the number of meals you intend on having for that day. This will be roughly a good amount to have at each meal. 60kg LBM x 2.2 = 132g per day 132 / 5 meals = 25g per meal You could easily have 5 meals a day with roughly 25g each and you should easily meet your daily goal. I think it’s also important to point out the health halo surrounding other foods typically found in the health isle with pretty packaging marketed as high protein. This tends to grab attention but if you look at the labels often are actually not high in protein at all when you compare to carbs/fat. So definitely check labels! remember What matters most is total intake of protein throughout the day. So slamming down a big shake 5 minutes after leaving gym isn’t necessary unless you ACTUALLY enjoy it. You won’t lose your gains if you don’t have a shake

17.01.2022 , - As it heads into the end of the year, there are a lot social events happening each weekend which makes it a very exciting part of the year but also doesn’t need to be a complete write off to tha healthy life Weekends should not be feared ... It is very important to be able to socialise and enjoy life too It’s not entirely necessary to track all the time and I do recommend clients having occasions off and just enjoying the moment because it’s important to have time not worrying and actually being present rather than stressing over calories all the time. However if you’re still keen on staying accountable over the weekends here’s my recommendations 1 Log your alcohol in your food diary as calories and just focus on hitting your protein and fiber goal throughout the day and minimise your carb/fat intake and stay within your daily calorie goal. 2 Bank calories from throughout the week and have a high calorie refeed day Eg. Eat 100 cals less per day x 6 days = 600 calories extra for that particular day. What matters most is weekly total average of calories. 3 White alcohol spirits are the lowest in calories and you can always pair with sugar free mixers. My fav is vodka Coke Zero with lime limit those cocktails gals, most are roughly 300-400 cals. Alcohol is not technically a carb/fat and 1g is = 7 calories. Alcohol is not digested by the body the same way as macronutrients and can stall fat loss if consumed in excess as often it limits our ability to control calorie intake from higher palatable foods when intoxicated If you have more specific time restrictions on fat loss results I wouldn’t recommend drinking often and a lot. However it’s good to know you can still stay on track and enjoy being social Hope my tips helped just in time for the weekend. X See more

15.01.2022 Breakfast today with my 2 favourites @__jessied__ @ dad I hope everyone is having the best day with their fam and friends. Merry Christmas

15.01.2022 When you climb into bed, does it take forever to fall asleep? Or are you out like a light the minute your head hits the pillow only to wake up at 2 am, tossing and turning? If yes, this post is for you! The quality of your sleep can reflect poorly into your fitness goals in a few ways: ... Ever felt an intense hunger or food cravings when you’re exhausted? This is due to: Our hormones which regulate satiety and hunger cues are affected. Ghrelin is increased and leptin decreases which means our ability to regulate the feeling of being full is much shorter and our hormone which controls our hunger signals is heightened. This generally has a flow-on effect: - Decreased motivation to exercise and reduced general movement about the day - Decreased performance in the gym - Poor nutritional choices due to feeling tired and choosing easy options - Mood impacted Moral of the story: SLEEP ISN’T FOR THE WEAK Sleep better, you’ll find your compliance to dieting and training is much easier. See more

15.01.2022 I’m trying to put out some better content for you guys lately but I often only talk about training and nutrition. So for something diff I just thought I’d introduce myself to my new followers and even old as I haven’t done this in the past before.... So hi I’m Rachael 1. I’ve been a coach for 3 years now, after joining a gym 8 years ago. Being a coach was never something I thought I’d do growing up. I wanted to be an accountant when I was in high school but ended up deferring uni to just chill (party) ... lol thank god I’m completely different now 2. Gym was the first sport/exercise I ever did, growing up I was lazy and ate a lot of junk food while staying up all night on my computer. I never played team sport unless forced at school. I only joined the gym at first because someone I knew said I had gotten fat lmao 3. I am a massive introvert and I get a bit of social anxiety when I’m in group settings with people I don’t know. I even get super nervous and shy to speak on my IG but lately I’m forcing myself out of my comfort zone to help put out some better content for you guys. I didn’t do this for ages because I was so shy. 4. My dog taco is my best friend. 5. I prioritised building my own business over partying and holidaying and I have ZERO regrets 6. Every morning while driving to work I have a daily ritual of listening to a particular album and practicing gratitude. I say thank you to the universe every day for all of my blessings. Might sound lame to some but #lawofattraction 7. 2020 has been the best year for me, despite all the sadness we have been going through and I truly feel for those who are finding this year tough. I have achieved a lot and I am so proud of my hard work paying off. 8. @__jessied__ is the blessing who walked into my life thanks for being you and making me happy on the daily Did some of this come as a surprise to you? If so comment below what and introduce yourself and tell me something about you! I’d love to get to know more or my followers xx #gettingtoknowme #teamRTSN #goldcoast #onlinefitnesscoach #thesecret #personaltrainergc

15.01.2022 That 1200 calorie diet you keep attempting is going to hurt you more than help you How many times have you waited until Monday and thought to yourself this time I’m gonna stick to my diet You plan out your daily intake in according to this magic 1200 calories, only to leave yourself feeling starving, weak in energy and in a bad mood. ... This quickly results in a desperate reach for the easiest and often most calorie dense meal possible just to refuel because you just CANT STAND the diet any longer. Which then leads into the next cheat meal and before you know it you’ve broken that diet and you’re back to square one. Relatable ? Well I’m here to share with you a secret You don’t have to restrict yourself to ultra low calories to make the progress you are so desperately wanting. Eating in a unhealthy calorie deficit for prolonged periods of time can quickly result in a lot of negative adaptations to the body: Metabolic adaptation (maintaining on lower calorie intake) hormonal disruptions negative perceived body image negative feelings of self worth due to yo-yo dieting rapid weight loss / gain from restricting and overeating disrupted sleep patterns decreased motivation and energy for performance You will most likely end up going around in circles because all of the above will make you lack consistency The good news is you can ditch the super low calorie diet Wouldn’t you much rather: gradual and consistent fat loss nourish your body so you maintain your mood and energy levels gain strength and fitness in the gym be proud of yourself and have good body image Less is NOT more when dieting, the goal is to be dieting on as much food as possible! Still not sure? Send me a DM and I’ll explain why

13.01.2022 Thanks for painting my face @kimmikartistry and making me feel pretty on Sat! You are amazing xx

12.01.2022 26 Another lap around the sun complete and to be honest it was my best one yet. I never worry about the years passing as I believe as every year improves the last by so much!! I keep growing ... I keep learning I keep wanting and expecting more of myself I know there is no limit No matter how hard things may seem at the time I now know I just have to be persistent and stay true to myself However I haven’t always had this mindset especially from 16-21 I struggled a lot with self confidence, self esteem and my mentality. Things I wish I could go back and tell my younger self 1. Stop being so scared to fail. If you don’t fail, you won’t learn - it is better to try and learn than not try at all. 2. When you treat yourself better, the relationships you form with those around you are much healthier. Don’t put up with peoples BS because you think it’s what you deserve 3. If you’re unhappy with your current state it is only your responsibility to change your environment no one can change it for you. All in all, I think life will always bring you things along your journey to teach you, force you to grow make you feel uncomfortable Out of that discomfort comes growth I love that I have grown into a woman who is so driven to becoming my best self I love that when I wake up I am so excited for life I can’t sleep in I love that I’ve learnt to appreciate the little things and be truly grateful for what I do have Here’s to 26

12.01.2022 Do you often skip a gym session because you feel anxious? Worried about what other people might think of you?... Do you create false scenarios in your head of things that could (but actually wouldn’t) happen? I love the saying Remind yourself to interrupt those negative thoughts with affirmations of self belief. You feel better for pushing yourself outside your comfort zone. You build resilience and prove to yourself you can overcome feelings of self doubt. You be grateful for ignoring the fears and doing it anyways. If you relate Try doing this Write down why you want to go and how good it will make you feel for accomplishing your workouts and pushing past the anxious thoughts follow a program that’s customised exactly to you and your abilities - my app has video demonstrations too Hire a coach to help teach you correct technique and injury prevention. This will help with confidence and accountability Schedule times for workouts into your diary and show up for yourself as a commitment Organise a girls gym sesh with your bestie for encouragement Remember you’re not alone with these thoughts, it is very common for most people especially in the beginning. But the only way to get outside your comfort zone is by just going for it. You got this girl See more

11.01.2022 ’ , ’ ... , . My goals this week are; 1. Hitting my macros 2. Drinking 3L water per day 3. Training program completed in full 4. 10 000 steps per day 5. Minimum of 7hrs sleep per night 6. Schedule in down time to relax so I don’t get too stressed working so much (this one is my hardest lol) Seems so simple, but these daily goals are ingrained in my mind and even on the days I don’t feel like doing them I always have the discipline to follow through. The power of relying on habits rather than motivation Comment below what your weekly goals are, I’d love to hear #weeklygoalsetting #dailydiscipline #goalgetter #fitnessroutines #positive gymhabits #onlinecoachingfitnessplan #teamRTSN #goodlifehc #personaltrainergc See more

10.01.2022 You cannot hate yourself into your ideal body. Associating negative thoughts and feelings towards your body will not help improve your body composition. Negative thoughts will only lead to unrealistic expectations and exercising as punishment will only be detrimental to your mental health. There is no such thing as good food and bad foods only foods higher/lower in nutritional value. Eating ... won’t make you automatically lose weight faster and you are not superior because you can stick to your strict meal plan without eating . Weight training is not going to make you look manly and bulky. is literally just building muscle. Running and circuits won’t your body. The all or nothing approach is horse . What matters most is what you do not what you do every now and then. People underestimate how important the little daily habits truly are. What you do consistently each day adds up to a big result. becoming a coach I experienced all of the above Hating my body No calorie control Bulk cardio + hitt Strict dieting priding myself on how clean I could eat Regular Saturday night cheat meal BINGES Social restriction Unhealthy relationship with food all I know now I can happily say I have a more flexible approach in my mindset. I have learnt to love my body through shapes and sizes. I exercise for how good it makes me feel I eat nutrient dense foods and still enjoy my life to the fullest at the same time and I’m here to say you can too To find out how DM me or head to www.rachaeltooheyfitness.com See more

09.01.2022 My girls are on fire Wow what another successful week here for #teamRACHAEL @goodlifehc Nerang and my online babes! Every single morning I drive to work and think to myself how truly lucky I am to be able to positively influence others to live a healthier lifestyle and be happier people.... I am so blessed to every day be given the opportunity to help make a difference in other people’s lives. Watching my girls grow and make progress inside and out makes me feel so proud. I love seeing the excitement in your eyes light up when you smash a new PB or drop a dress size and even when you consistently just show up even when it feels tough! Pretty cool looking around the gym seeing you all following your programs between pt and getting it done like a boss #beastmode Thank you to my clients for trusting me and working with me to get the results we are both after and for making the journey fun along the way. I never knew what I wanted to be when I grew up but everyday I count my lucky stars that the universe lead me down this path... Ahh life is bloody brilliant when you find your passion and you give your all every day Have an amazing weekend everyone Tonight and tomorrow for online check ins then I can finally relax hehe Xoxo gossip girl #teamRTSN #goodlifehc #onlinefitnesstrainer #gratitudejournal #appreciationpost #fitnessprogression See more

09.01.2022 Facing food anxiety around holiday time? Well you most certainly shouldn’t Worry about calories consumed and think more about of the time you are spending with your loved ones.... There should be no need for food anxiety, stress or fear. I know for some of us, this is a hard concept to grasp Especially if you have an all or nothing mindset But I’m here to remind you that it’s important to be present with your family and friends. You can enjoy yourself without restrictions but you also don’t need to completely disregard health if you don’t want to However If you do have a specific fat loss goal and you still want to stay within your weekly average.. that’s totally cool too! Here’s some advice: You could take roughly 150-250 calories (depending on how high/low your usual daily target is) from each day of the week and give yourself Christmas Day as a free off tracking that way you bank up roughly 900+ cals if you did this over a week. This would be more than enough and you can relax your mind and even if you ended up slightly over / under in the grand scheme of things it really isn’t going to hurt your progress anyways. A little preparation can go a long way I hope this helps if you are trying to stay on track But whatever you end up doing I hope you all have a great day filled with happiness n yummy foods without any food anxiety xxx See more

08.01.2022 Are you mentally prepared to enter a dieting phase? Is your headspace and lifestyle ready to make changes to your routine and habits? You will need to introduce new habits and you need to be committed to practicing these habits until it becomes a routine. Does your effort align with your expectations? The more effort you are willing to put into consistency the more likely your expectations are going to be met.... What is the reason why you are wanting to change? What is your why? Knowing your purpose will make your journey easier and hold you accountable. I am now entering week 6 of a small calorie deficit for a cut I have for an upcoming holiday. This will be my 3rd but only successful attempt at a cut this year. I have spent the majority of this year around my maintence or in a calorie surplus trying to build more muscle but in between I have tried to do mini cuts but failed because I wasn’t really committed. 1. LMentally committed to my goal - gave myself a time frame to stick to and something to work towards. Having a time frame meant that I could break it down into smaller more manageable goals. I started earlier than necessary to give myself enough time as results are not always linear. I tracked my efforts each day. I did this in a simple way by just creating a note on my phone and each day I would write the date, my body weight, macros and steps per day. I would just give myself a or based on whether I won that day. Started counting ALL of the food going into my mouth. I noticed the previous times this year I’d tried to cut I still wasn’t tracking all the licks, and bites I was having. This adds up! Sauces and mouthfuls and little handfuls I was making all adds up and could have been up to 200 cals per day which of course probably took me out of my deficit range and into maintenance The tried attempts didn’t go so well because I wasn’t ready to commit. I think most people have better success when they have purpose and a reason WHY. I’m always interested in your why comment below why you work on your fitness journey See more

08.01.2022 , Do you often experience negative self talk? ... You weren’t born insecure or self conscious. You have learnt it overtime, but the good news is : Unlearn self hate Unlearn self doubt Unlearn self criticism : Building new habits of positive self talk Learn to appreciate your body for what it is capable of not what size you are Learn to bring yourself up instead of beating yourself down Accept compliments I see a lot of girls who struggle with self love and think by changing their body it will make them love themselves more. At the end of the day no six pack abs or perky bum is ever going to be enough if you don’t appreciate yourself for who you are inside - no matter where you are at in your journey. It’s ok to want to improve your exterior but make sure what’s going on in your head is healthy too. If you struggle with self love my DM’s always open Xx #mentalhealthmatters See more

07.01.2022 Happiest when I’m with you @__jessied__

07.01.2022 Crazy progress from this lovely woman and total super mum! I’m super impressed with her effort day in and day out. With measurement change of 14cm loss from the waist and with 8.5kg total between start to finish. I can’t even begin to imagine how crazy mum life must be for all the mothers out there. I am always very conscious of my expectations while encorporating fitness into a lifestyle of someone who isn’t able to always put themselves first. This has been a 16-week tran...sformation. See what’s possible in such a small amount of time if you’re committed and ready to go all-in on achieving your goals. Wondering what I can do for you? Check out some of my other client results & testimonals @rtfresults Orrrrr Sign up for my 12 Week Photoshoot Prep Challenge now and get to work sooner. The more time you have the better your results Inclusions: 2 x 6 Week Training Programs gym & at home available Log in-app access Demonstration videos Personalised Nutrition Protocols Example meal plans and flexible dieting education Weekly 1:1 coaching check-ins via loom & phone call Access to 12 Educational Modules covering all aspects of fitness and nutrition How to track calories e-book Invitation to team photoshoot in April Professional hair and makeup on the day Click the link in my bio or DM me with any questions you might have! www.rachaeltooheyfitness.com

07.01.2022 On your pursuit to achieving your goals, don’t forget to appreciate where you are at currently and how much you’ve ALREADY achieved. It is so easy to be focused on the future that we really forget to be present and appreciate right now. I hear it a lot, from clients and people always focusing on the end result. Yes this is great to be goal driven but you need to give yourself credit for making it this far.... For some credit to yourself could be Taking the first step and joining up to a gym and starting your journey Being consistent for weeks and months Showing up and putting in effort daily Showing more self love and appreciating your body Getting back on track if you have found yourself struggling for a while Grinding it out no matter how tough things are Or taking a step back to focus on other priorities in life. Where ever you are in your journey Remember How hard you have worked & How much effort you have put in.. Just be patient and know your daily efforts will all pay off #teamRTSN #personaltrainergc #onlinecoach #nutrition #trainingfemales See more

03.01.2022 Clients who have faster body composition results make daily choices which they know will help them reach their goals with themselves and their coaches with open communication on their strengths and struggles... strive for consistency rather than all or nothing / perfectionist approach and they have patience knowing their hard work WILL pay off over time they have a realistic expectation of what they can achieve in a given timeframe So if you want faster results Ask yourself, ? Misreporting your nutrient intake can really stall your progress and it seems to be common among most people. The licks and bites here and there with just one more over time adds up. If you’re eating in a calorie deficit but over the week you are misreporting extra calories eaten, this would take you from a deficit into your maintenance calories.. and then, depending on how much you’re misreporting by potentially taking you into a surplus. This would cause you to plateau and you’d probably be wondering why you’re not progressing at the speed you’re expecting. However remember being honest with yourself is the key to continue to progression. Everyone has times where they struggle! Gosh even I do.. plenty of times.. but being honest with myself and my actions is the first step in getting back on track I always encourage my clients to express how they’re feeling because open communication will help me come up with strategies to implement to ensure they keep moving forward and can continue to enjoy their journey. This is my client @beccblah and we have made some crazy progress, looks like a completely different person and is far more educated with her nutrition and actually enjoys working out now We have never strived for perfection but consistency over time, implementing refeeds and diet breaks as well as always giving honest communication and feedback. Proud of you Bec! #clienttransformation #teamRTSN #clientlove #personaltrainergc #onlinefitnesscoach #consistency #progresspictures See more

03.01.2022 Friday night @thecalilehotel thanks to @__jessied__ for being boyfriends of ig against your will

03.01.2022 Before the rain washed us away... but on the bright side this time next week I will be on a well deserved holiday

02.01.2022 If you’ve fallen off the wagon.. Don’t wait till Monday ... Monday isn’t a magic day I know it’s easy to write off the whole week, start fresh, give yourself one more day before you start again. I know because this was once me, in the past I used to try to diet so hard and when I’d stuff up I’d write off the entire week and tell myself, On Monday I’ll be good. On Monday I’ll start working out I’ll just enjoy this week of being bad before really knuckling down Monday I seriously had ALL the Monday excuses possible. And now looking back I really do see how much time I wasted waiting until Monday, waiting until that perfect moment.. and in the time waiting, I would tend to go backwards in the f*ck it mindset. Because the chances are if you think like this you will self sabotage and do much more damage in the time waiting to start fresh. I have now learned that the best time to start over is right now, accept what has been is and if I just start fresh in this moment I am already one day ahead of starting fresh Monday. So, if you’re reading this relating Quit waiting for that perfect moment Happy Sunday x #fitnessgoalsetting #startnownottomorrow #makingachange #sundayselflove #nutritioncoaching #personaltraining #onlinefitnesscoaching See more

24.12.2021 How amazing are these results? My wonderful client here with an 8 week transformation with 5kg difference. The focus was on nutrition coaching and education around flexible dieting while still losing body fat and enjoying more food she loved. If you’re after results like this and more... Sign ups for my 12 Week Photoshoot Prep Challenge now open & almost at full capacity already!! Ps. If you’re not interested in doing a photoshoot but would like to participate in this challenge you are most welcome to do so!! 2 x 6 Week Training Programs gym & at home available Log in-app access Demonstration videos Personalised Nutrition Protocols Example meal plans and flexible dieting education Weekly 1:1 coaching check-ins via loom & phone call Access to 12 Educational Modules covering all aspects of fitness and nutrition How to track calories e-book Invitation to team photoshoot in April Professional hair and makeup on the day Sign-ups are now open! Get in quickly to avoid disappointment as spaces are limited Click the link in my bio or DM me with any questions you might have! www.rachaeltooheyfitness.com See more

14.12.2021 The 4 tops reasons you’re likely not seeing the muscle gains you want 1. Your training intensity is too low! Your working sets should be challenging. You need to be pushing yourself close to failure each set. 2. You don’t eat enough. You have to eat according to your goal and you can’t expect an underfeed body to grow. Trying to stay lean 24/7 is not ideal if you’re serious about making some gains ... 3. You’re following random unstructured workouts and mixing it up too often. This doesn’t allow for proper progressive overload which is key to building muscle 4. You’re just being impatient! Muscle gaining takes time, but time passes by anyways! You just have to stay consistent and put in the work. If you're feeling like your progress is slow or limited, consider these 4 reasons and see if you can make the relevant changes to improve. Need more help making gains? Click the link in my bio xx See more

08.12.2021 Looking for the perfect way to stay committed to your fitness goals after the initial January ‘New Year New Me’ hype settles down? Avoid letting the new resolution go out the window and commit to a fun, motivating and rewarding challenge that will teach you all about nutrition, training and new and improved habits. The best part is you will also build self-confidence and be able to show off your hard work at the end in a super fun photoshoot surrounded w...ith like minded women. If you’re ready to make 2022 your year, sign-ups are now open for round 2 of RTF Photoshoot Prep What this program includes: 2 x 6 Week Training Programs gym & at home available Log in-app access Demonstration videos Personalised Nutrition Protocols Example meal plans and flexible dieting education Weekly 1:1 coaching check-ins via loom & phone call Access to 12 Educational Modules covering all aspects of fitness and nutrition How to track calories e-book Invitation to team photoshoot in April Professional hair and makeup on the day Sign-ups are now open! Get in quickly to avoid disappointment as spaces are limited This was honestly the most fun day and I can’t wait to see how crazy good all the girls look this time around. Click the link in my bio or DM me for more info www.rachaeltooheyfitness.com See more