Fall Superpower Smoothie

I love fall flavors and I often experiment with them. This one is a winner! I have been sharing over on the rachelfitpics Instagram page and have been asked for some actual measurable recipes. Here you go! If you are new here or don’t know me, I have a passion for preventing and eliminating pain. I spend a big part of my time working one on one with clients fixing movement and correcting alignment issues, but, there’s often more to it than that. Diet plays a big role. The recipes I share are full of nutrients that support your body as a whole, including the musculoskeletal system. Give this one a try and let me know what you think!   Fall Superpower Smoothie Bowl 4 oz unsweetened plain almond milk 1 heaping tablespoon almond butter 1 teaspoon vanilla protein powder 1-2 tablespoons whole flax seed 1 teaspoon Maca Powder 3 Frozen Strawberries 1 Chunk Frozen Mango 1 inch frozen banana 1 teaspoon pure maple syrup with ginger (from Trader Joe’s) 1 teaspoon pumpkin spice Lots of cinnamon Blend until smooth in a high powered blender. Top with 1-2 teaspoons of chia seeds and 1-2 teaspoons of cacao nibs. Enjoy and let me know how you like it below.  

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Mountain Dew, Cool Ranch Doritos and Candy Bars

The breakfast and lunch of ……. a future holistic health and fitness coach? It may be hard to believe, but, that was my breakfast and lunch for at least a full year in high school. I would get picked up by a friend for school and we would stop at the Speedy Q where we would get breakfast. My go to was Mountain Dew and cool ranch Doritos (cool ranch was a new flavor at the time). In my school our Spanish club sold candy bars year round for their trip to Spain. Sadly, I ate the gooey caramel one almost daily for lunch. I stepped it up a bit senior year and ate a super bagel and fries at Charlie Brown’s every day. Charlie Brown’s was an ice cream place that was off limits for lunch because we weren’t allowed to leave school property. The craving for super bagels must have been pretty bad since I seem to remember serving detention a time or two. Horrifying isn’t it? Somehow, with those habits, I remained very thin and relatively healthy. I think it must have been because my mom cooked healthy meals every night. One nutritious meal a day kept the doctor away. Well, when I was a kid anyway. In college, I drank double shot mocha’s two to three times a day. Except in the summer time. Tim Horton’s came out with a frozen mocha that was ridiculous and yes, I had at least one a day. I was already a personal trainer at this time! Hell of a role model, huh? My habits sucked! 

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What’s one more dog?

I’m not going to pretend that loving Jackson has been easy. Those of you who know us well, know of our many struggles. Physical, mental and emotional. I am not doing all of the Instagram posts to make anyone think I am this awesome dog mom or to think that it’s all fun and games until the end when they deteriorate. Our story is quite the opposite, in fact. I share this with you because when I was struggling with Jackson in the early days and even just a few years ago, I only ever heard these amazingly happy rescue dog stories and it made me feel guilty and bad. There were times I wanted to give up on him. There were things he did that made me feel things about a dog that I had never felt about any animal. That made me feel like a horrible human being. I am not going to give you a storyline of all of the trials and tribulations because that could be the size of a novel. Let me just say this…at his worst he attacked me in my sleep on Christmas eve. I know I can be judged either way here and trust me, I have been and I have had lots of concerned people give me advice, but, now isn’t the time for that and all these years later, I have learned that not giving up on him is one of the best things I have ever done. Our story began one day way back in 2004. My mom and a dear friend that is no longer with us, Katy, had started a company called the Bone Yard. The Bone Yard offered pet gifts and Katy and my mom were at the Pet Expo in Novi spreading the word about […]

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Who are you listening to?

What in the world does it mean to have a best body?

I was in Target this afternoon and saw Us Magazine’s cover this week. It has Jennifer Lopez on it and the title is Best Bodies.

It struck me. What the hell does that even mean? How many women and young girls see that cover, compare themselves and then dismiss their body as less than?

How many guys see that and a million other covers over the years and compare the women in the real world?

I realize this sells magazines. But, here’s the deal.

They are strictly talking about looks, so, call that shit out. Looks aren’t the only aspect of what makes a body awesome. And who the hell are they to tell me what body looks best? How many people believe them?

Think for a minute about who the people are that are telling us who’s hot and who’s not. They are getting paid a whole bunch of money to figure out how to use our insecurities to make us “need” to buy stuff.

It’s simple really. They get us to think we need things by making us feel like we are not enough.

If we all felt secure in our own skin, it wouldn’t be good for a lot of industries. In fact, marketing to us would have to take on a whole new approach. The more confident and secure I am in myself, the less money I spend. When I am confident and secure, I don’t need anything outside of myself to feel good. I don’t feel like I need to fix things. Media doesn’t get to me.

I know that if I feel like something needs fixing, it isn’t about spending money.

You don’t need a magazine to tell you who has the best body. YOU have the best body. So do I.

I am not always in love with how every part of my body looks, but, that isn’t all a body has to offer. Ironically, when you honor it for all it has to offer, it looks better too.

My body is constantly working to correct itself. Even when I am not nice to it.

My body takes me places even when it is screaming for rest. It deals with what I give it.

My body constantly looks for balance and has systems to keep brining me back to balance all while dealing with chronic illness. Your body is doing the same thing even if you don’t have a chronic illness.

You know the things you do to treat your body poorly. Guess what? It’s so forgiving that it works to counteract your carelessness. It is working to counteract the environment. It is built to live. You cannot live while comparing yourself to bodies on magazines.

I encourage you to honor your body for being the best body you will ever have.

If you are sick and tired of the rules of how to look and what you need to do to get there sign up for the Unruly Rules for looking good, feeling great and living happy. It’s free and you can sign up below. No BS. Just simplicity.

Keep the conversation going. Comment below.

Happy No-resolution New Year’s

If you have been following for any amount of time, you know I can’t stand new year’s resolutions. I won’t get into why other than that they don’t work and they generally make people feel bad about themselves pretty quickly. What I do believe in is looking back on the year and reflecting on what went right and what you have accomplished. Spend some time with the things that make you feel good about yourself. Then, what didn’t go so well? What mistakes did you make? What lessons did you learn from them? Is there some area of your life that you keep getting in your own way? If you aren’t sure, is there an area that you keep making the same mistakes or you just feel stuck? This is a good area to enlist help in. Do that in 2015. I don’t think this should only happen annually, though. Especially if you have a vision you are working toward. I like to check in with myself on Sundays before I start the week. How I did the week before is my key to what needs attention the next week. Keep it simple and shut the critical voices in your head up while you are doing it. Don’t let them have a say in what your next week is going to be like.

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What happens to workouts when you get sick?

That time of year is upon us. “Flu Shots Here” signs on every corner. The woman in the next cubicle is hacking and coughing. You sit down for the evening when you get home from work and realize…you feel off. What is it and is it going to wreck all the progress you’ve made with your fitness? I decided to write this blog because scratchy throats, runny noses, coughing, and a general off feeling have been plaguing some of my clients recently and it brought some very important things to my attention.

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Your Bucket List

Do you have a bucket list? If not, do you already do things on a regular basis that encourage growth, happiness and challenge? It doesn’t really matter if you keep a list in your head or maybe you have an app for that, however you do it, I think it’s important to live outside your comfort zone regularly. What’s the quote? Life begins at the end of your comfort zone.

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Fitter With Friends

“Why would I want to train in a group atmosphere? Training one-on-one is better, right?” I get that a lot. The truth is, there isn’t a simple answer that fits across the board. I do believe there are tremendous benefits if you have the ability to train one on one with a trainer, but, there are also benefits to training with other people that you can’t get from one-on-one sessions. Here are just a few:

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Meet Christine

Hello everyone! My name is Christine. To those of you that have not met me yet, I am Rachel’s assistant. I have been working with her to build content for the website and help with the business end of things. Before working with Rachel, I went to school for and graduated with a degree in Architecture. Prior to this I worked in the restaurant business and even spent several years working in the kitchen.

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