Mandeville Wellness

Hi, I’m Coach Rach 💁🏼‍♀️

When people ask me advice about starting their own coaching business, I always say these two things..

*know your stuff and constantly be learning 
*be someone that others would actively trust seeking advice from 

Meaningful connection is one of the most important things we need as human beings, so it’s important to give a little insight on what you’re about as well. 

Here's some stuff about me:

*I love to start my morning off slow, taking time to be with my thoughts before jumping into work

*I stay grounded by spending time in nature and prioritizing rest 

*When it comes to fitness, I’m a blend of textbook (tried & true techniques) with new tech (utilizing insights to adjust programs). I geek out over data and love trying new things 

*I’m an introvert with a very extroverted job

*I feel the most accomplished when I’m sweaty after a workout 

*I love celebrating others’ success

*I’m curious to learn about who people truly are

*Quality vs quantity when it comes to interactions and doing things 

So what about you?  Do we have anything in common?

Want to know why I track my food frequently and why I often recommend that my clients do the same.

The reason I track is because I simply will not eat enough if I don’t log it in. I’m running around non stop most days, and if I don’t pay attention, I simply will not get enough macro nutrients in. Getting enough in is important because having enough energy to run my business and workout the way I want to is a priority for me.

Knowing your maintenance calories (the calories you need in a day to stay the same) is very valuable information. Once you have an understanding of that, you can slightly tweak up or down over a period of time to increase muscle (calorie surplus) or lose weight (calorie deficit).

If you’ve been eating under maintenance calories for awhile and you want to lose weight, often times you have to increase calories first for your body to feel ‘safe’ before you can actually diet successfully. I often see women eating super low calorie for their activity level, this can cause the body to down regulate i.e screw up hormones, hold on to body fat even on a super low cal diet, feel fatigued, mess up sleep, and create bone density issues etc.

Tracking is a form of self care that I’ve doubled down on in the last few years, and I really don’t mind doing it as it takes a total of 3 minutes a day for me and I noticed a big difference in my workouts and body when I do.

Often times performance, energy issues, and weight issues get cleaned up just by creating awareness around how you fuel your body.

What is inflammation, and why should you care?
Inflammation is the body's natural response to protect itself against harm, there are two types: acute and chronic. 

Inflammation that is essential to your body's healing system is typically acute, but chronic inflammation can be a problem. Chronic inflammation happens when the response lingers, leaving your body in a constant state of alert. Over time, chronic inflammation may have a negative impact on your tissues and organs. 

Inflammation typically can get worse with the following.. 
* Bad diet
* Drinking alcohol in excess 
* Too much stress
* Not getting enough physical activity
* Not getting enough sleep

Signs of inflammation are like a car's dashboard engine light. It tells you that something is wrong under the hood.

Here are some examples of symptoms..
* Unexplained muscle aches and joint pain
* Feeling tired all the time and insomnia
* Depression/anxiety
* Stomach issues and acid reflux
* Weight gain or weight loss
* Frequent infections
* Headaches
* Skin rashes 

If you suspect that you're dealing with inflammation or will be (ie going into surgery, having a baby, healing from an injury) diet and exercise have an especially strong impact on managing inflammation.

Below are a few tips to help 
* Load up on anti-inflammatory foods: Fresh veg/fruits and antioxidant-rich foods. Turmeric, ginger, and bone broth are also great
* Cut back or eliminate inflammatory foods: Alcohol, sugar and processed foods
* Control blood sugar
* Make time to exercise
* Manage stress

Many of us are conditioned to solely focus on reading the scale for how much we weigh, but body weight is only one piece of data.

It doesn’t say anything about our body composition, how we look, or how much muscle/body fat we have.

Focusing on reading the scale alone can be a frustrating way to measure progress because someone could make positive changes to their nutrition/exercise routine, gain muscle, lose body fat and still see the same exact number on the scale.  Fixating on how the number changes or doesn't change can lead to burn out and frustration.

Consider some other ways to focus your energy:

* Pay attention to how you're feeling: The nutrition/exercise routine you're embarking on may not show changes on the scale right away but if it is giving you more energy or helping you have a healthier relationship with food, these are also positive signs to keep doing what you're doing.
* Celebrate what your body can do: If you're feeling stronger, such as building muscle, this may also not show a change on the scale but can lead to feeling better about your body and increasing your metabolism.

Readings on a scale are just one signal in your journey to feel good and become stronger.

Once you get in a rhythm it can start to feel easy to dial in your healthy habits during the week, but I often see progress get a little derailed when the weekends hit. Don’t forget that weekends are 30% of your week 😉

Here are a few helpful thoughts for those struggling with staying healthy and continuing to reach their goals over weekends:

Calories: Are you eating enough of them during the week? If you’re not and combining that with working out too much, all that under-eating + under recovery catches up with us by the weekend and we can find ourselves struggling to not inhale everything insight. Get a clear picture of how many calories and macro nutrients you need by either trying an online macro calculator or working with a coach.

Workout in Advance: Have a fun event or social outing where you may over indulge? Get a good resistance training workout in before so your body uses all that extra fuel for good.

Communicate: Tell your friends/ significant other about your goals and expectations so they can support you.

Meal Prep: Hit an end of week meal prep so you have food to eat at your place on the weekends especially pre-cooked proteins. 

Regular Meal Times: Keep your weekend eating schedule similar to your week and eat at regular intervals. 

Well-rounded Choices: Protein, carb, fat, fiber, fruit/veggie. Eating out? Same thing.

Pick Restaurants That Work: Look at menus ahead of time, how can you make the best choice and also the easiest choice?

Travel with Snacks: Always keep a little stash in your purse or backpack-protein bars/powder, dried fruit, plantain chips, dark chocolate, granola, etc.

It's great to let loose sometimes so you don't feel deprived, but try these tips out and see if it gets you a little closer to your goals.

As tech proliferates across the fitness industry (Peloton, Mirror and a plethora of apps), people may wonder: what does working with a trainer really offer?   

If you're the do-it-yourselfer type and tech is able to get you to do physical activity, that's great!  As good as tech innovations in fitness are becoming, there are some things that tech hasn’t been able to replicate. 

Let me touch on what people get from working with me.

Some of my clients have worked with me 3x a week for 7+ years. I would venture to say that I know these people really well.  As soon as they walk into the gym, I can get a sense of what’s going on with them physically and mentally. By making adjustments based on how they're feeling, I can substitute exercises to ensure they get a proper workout that is challenging, but also makes sense for them at that time and leaves them feeling better. Having a second pair of eyes (especially if you’re the type that tends to overtrain) is extremely valuable in helping you figure out what’s safe and what’s not when working through an injury or periods of low energy.

Time is precious, no one wants to workout for hours each week and not see any results.  Doing the right exercises with proper form (!) and following a well thought out program that progresses appropriately drives results. Equally important is creating a habit and being consistent with your workouts. Having a good trainer that can provide quality guidance and keep you accountable, will allow you to become more efficient in achieving your goals. I tailor my clients programs specifically to their needs and adjust as they progress. The guidance and motivation I provide strengthens their accountability to show up for each session.

There are an ever increasing number of workout options out there and it can be overwhelming in selecting one that fits your needs. I strive to help my clients understand their own bodies, what works and what doesn’t so they’re able to make informed decisions. If you have questions, discovery calls with me are free! No matter what you do for your health, make sure to do your own research, ask yourself if what you’re doing is actually helping or sustainable?

I’ve always been fascinated by sunrises and sunsets. It reminds me that nothing is permanent and that the slate can be wiped clean if that’s what you choose and allow at the days end.

There’s something beautiful about new beginnings, new opportunities and the possibility at the start of a day. Never knowing what could be around the corner as long as you’re present and open.

Days that I feel frustrated, hopeless or stuck in my head, I love to take a walk early morning or in the evening (without my phone) and just be present. Try to really be open to what I’m feeling and ground myself.

Walking has been an incredible tool that I’ve used for years, but it’s been a form of self care that I’ve really leaned into this year in particular.

Yes it has fitness benefits ie. increasing your metabolism and improving body composition while keeping your cortisol levels low. It also helps keep joints healthy and lubricated while strengthening the surrounding muscles and improves blood flow (important for proper recovery and improving stiffness from long days of sitting).

However, the mental health benefits may surprise you. Walking boosts endorphins and helps ease stress. It’s also similar to meditation in the sense that it can help calm your mind and become a practice of awareness. Other benefits are elevated mood, increased energy, enhanced creativity, improved sleep quality, building bone mass, and regulating blood pressure.

I love starting my day with movement in some form or another, mentally and physically it prepares me much better for the day ahead (oh and coffee!).

Sharing 3 of my go-to stretches to alleviate tightness after long WFH days. If you find yourself hunched over your computer for hours on end, these simple stretches can help you release tension and get back to feeling good.
* Couch Stretch
Prolonged sitting leaves the hip flexors chronically shortened. This stretch will release tension in the hip flexors and quads and restore normal hip function. Sitting all day also makes the glutes sleepy and more difficult to engage. This stretch reactivates them, reinforcing a more stable position and giving us access to more power from the posterior chain when walking, running, or lifting. How to do it: Bend your left knee back and place your shin along the front edge of a couch (or a chair) with your toes pointed upward. Keep your left thigh in line with your body. Place your right foot on the floor in front of you, aligning your knee above your ankle. Elongate your spine and engage your core and glutes.
* Doorway Pectoral Stretch
When we spend a lot of time bent over our computer screens, our pecs and chest tighten up and pull our shoulders forward. This is a great stretch to release that tightness and improve posture. How to do it: Place your forearm against a door frame, wall, or squat rack. Make sure your elbow is at a 90-degree angle, with your triceps parallel to the ground. Stagger your stance. Using the structure to resist, rotate your torso in the opposite direction until you feel a stretch in your chest and shoulder.
* Open Book Stretch
This stretch improves upper back movement, which in turn helps with shoulder and neck mobility.How to do it: Begin by lying on your side with your bottom leg out straight and your top leg bent at a 90-degree angle. Reach your arms out straight on the ground in front of you, pressing them together. Slowly move your top arm up and away from your bottom arm, toward the floor on the other side of you, rotating your trunk at the same time. Quick tip: Make sure to keep your top leg glued to the floor and only go as far as you can without arching your back.
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Kick-starting my day with a balanced and quick breakfast! When it comes to my morning meal, I always make sure I have 3 things on my plate: fat, protein, and plants.

* Fats to keep me full, give me energy, and make my hormones happy

* Protein to build strong bones & muscles and speed up recovery time after a workout

* Plants to get those essential vitamins and minerals my body needs

Eating this way also stabilizes my blood sugar—the key to consistent energy and better focus—and sets the tone for a healthy and productive day 😉