Exercise Will Get You Nowhere

Exercise will get you nowhere…without the proper nutrition. Sounds crazy, right? I mean, if you are spending an hour a day in the gym up to five days a week, or you run five miles every single day, you should be able to see at least some change without having to give up the fried food diet…don’t you think?


Not so much.


Various studies have shown that changing an individual’s training or exercise session without altering their diet plan at all did almost nothing to change their body composition. Also, there was less than a 2% fat loss overall total.


Think about how much it costs to hire a personal trainer. Even if you aren’t willing to fork out the money for a trainer, a gym membership can get pricey as well. If you aren’t utilizing the proper nutrition techniques to accompany your exercise routine, basically you are shelling out money AND time for something that will leave you disappointed, angry, frustrated, and mad at your trainer.


But it isn’t their fault at all.

Please don’t get me wrong. Exercise is still absolutely critical when it comes to feeling better, looking better, and performing to your best ability. It helps your energy levels so that you feel like going on trips with your spouse or so that you can keep up and play with your children. Exercise IS important.


My point is that exercise ALONE will get you nowhere. You need to implement not only a solid exercise routine, but also a sound nutritional program. Research has shown that participants that combined effective nutritional strategies with the same training plans mentioned above had almost a 10-fold increase in effectiveness than training with no nutritional program in place.


The results don’t lie. You cannot cheat the system. You cannot make shortcuts. NOTHING is as effective as solid nutrition and proper exercise.


One last note: If your trainer is not encouraging you to seek out nutritional advice, that is a problem. It is almost as if they are giving you a brand new car without the keys. You will continue to stay in the same place because you do not have all of the pieces to move forward.


The “F” Word

Yes, FIBER. The dreaded “F” word that none of us are entirely fond of, are we?


BUT, fiber is something that many of us know we need, but yet we really have no idea how much (or how little) we are consuming on a daily basis. Eating a high-fiber diet has many health benefits including lowered blood pressure, controlled blood sugar levels, constipation prevention, and improved cholesterol levels. It also plays a huge role in reaching and maintaining a healthy weight.


So what is the daily recommended amount of fiber?

That depends on several factors, but for the most part, it is recommended that men over the age of 19 should strive for 38 grams per day, while women over the same age should aim to consume at least 25 grams of fiber per day.


So how can you add more fiber to your diet?

Fiber is already in many of the foods we eat, such as fruits, peas, beans, and whole grains. Some of my favorite fibrous foods are blueberries, blackberries, raspberries, apples, almonds, brown rice, black beans, and chickpeas! Fiber is a form of carbohydrates, so it can be easily located on a nutrition label under the “Dietary Fiber” section. It is just as important to track fiber as it is to track protein, carbohydrates, and fats in your food log, especially if you are engaging in carb cycling and/or intermittent fasting (as we do in the Rapid Results Fat Burner Program!).

Adding too much fiber too quickly can cause pain and discomfort in the stomach, so if you are used to a diet that is relatively low in fiber, just be sure to increase the amount of fiber in small amounts daily so that your stomach can adjust accordingly.


While high-fiber diets help aid in digestion, it is also important to note that our bodies need enough fluid to properly process the fiber. Be sure to drink an adequate amount of water daily (minimum half your body weight in ounces each day) in conjunction with high-fiber foods.


What are some of your favorites high-fiber foods? Even better, what recipes do you make that can be incorporated into a high-fiber diet?

Worth the Wait

I can’t believe it’s been a year. It seriously seems like just yesterday! Almost one year ago, on February 6, 2016, on a hiking trip by a waterfall in Gatlinburg, Tennessee, Jordan asked me to be his wife. I honestly don’t remember everything he said that day because I was too busy smiling and nodding and happy-crying.

I had waited a long time for him. I had honestly reached a point in my life that I had given up on finding a husband. I had finally given everything over to God and told Him that I was content and at peace with it, but if He had other plans, then I would gladly follow. Only a few short weeks passed by, and then I met Jordan.

I had been on some terrible dates before I met him. I had also been on dates where everything “should” be right. You know, where the guy has a great job, nice house, goes to church, treats you well…but you just aren’t feeling it. I would get so discouraged when my family or friends would ask how my dates had gone because I never had good news. I felt like something was wrong with me. Eventually, though, I realized (after lots and lots of prayer), that you just can’t force those things. If a relationship doesn’t come from God and God is not in it, OF COURSE it won’t feel right. God is trying to tell you something when a date (or relationship!) doesn’t go as well as you hoped – He isn’t in it, and that man is not the one for you. I truly learned patience through this process. I learned to trust God and I learned to trust HIS timing.

I feel that so many young ladies settle. They settle for the one they “should” be with according to material matters. They never wait and find the one that was MEANT for them. The one that God made especially for them.

If you are still waiting on your meant-to-be, I encourage you to keep waiting. He’s out there. God has a plan for both of your lives, so the decisions you may make trying to force something that isn’t right will affect not only you, but the man God made for you. I’ll share with you the verse that I clung tightly to during my waiting period.

“Delight yourself in the Lord, and he will give you the desires of your heart.” – Psalm 37:4.

Cling to Jesus during this time. Wrap yourself with His love, stay in His Word, and surround yourself with His people. Your time will come soon enough. Right now, delight yourself in Him, and He will hold true to His promise to you. Your meant-to-be will come and you will KNOW beyond a shadow of a doubt that he is from the Lord. I did. And I am so glad I waited.


Overcoming the Struggle of Control

15170818_10153941461946587_8593302576359086811_nThe Christmas season is finally upon us! This is my absolute favorite time of year. I love everything about it: the lights, the movies, the decorations, the music, the meaning,  and the joyous time spent with family and friends. Tis the season of holiday parties, Christmas cookies, honey hams, apple pies, sausage balls, homemade fudge and many other tasty treats. Christmas food has always been such a special part of our family holiday traditions.

A few years ago, however, I stayed away from holiday parties as much as possible. I made excuses not to attend, even though I had no other plans. And it wasn’t just at Christmastime. I avoided social gatherings altogether where food was involved. I had lost about 40 pounds and I was terrified of gaining it back. I had developed an unhealthy relationship with food, but it wasn’t that I was over OR under eating. I was simply scared to be put in situations where I did not have control because I was terrified of putting the weight back on. I felt when I could not meal prep or portion out my food, or if I knew that no healthy options would be available,  I simply could not attend. It really ended up making me miserable and feeling like a hermit. I felt like a socially outcast, except I had made MYSELF the outcast. I was letting food control my life.

I know that in this time of year, as well as the upcoming New Year, the focus is mostly on those that are trying to lose the holiday weight, but there is a fine line between wanting to become strong and healthy and letting an unhealthy relationship with food and body image take over and consume you.


It is not necessarily easy to overcome the struggle with control, but it can be done!

  1. Focus on the people – not on the food

It took me a long time to realize that when I missed an event due to my food paranoia, I was also missing the relationships with the people invovled. During the holidays especially, we see several friends and family members that we do not have the privilege of seeing throughout the year. The focus of the event should be loving on the people – not avoiding the food in fear of gaining a pound. Enjoy the time spent together (and enjoy a small slice of pie!) because time is precious and life is short!

2. Learn to eat a balanced diet instead of being a calorie counter

When you learn to eat a balanced diet containing the right number of  protein, carbohydrates, and fats, it is relatively easy to allow room for “fun-foods” such as a Christmas cookie or two! This is where the popular method of IIFYM, or If It Fits Your Macros, comes into play. When you track your meals and know the exact number of each macronutrient you are consuming each day, you can tweak your foods on the days you have an event or party to allow for discretionary calories. Of course, it is still important to eat a diet made up of clean, whole foods, but this method allows you to enjoy special occasions without feeling guilty or anxious.

3. Reach out for support and accountability 

There is nothing wrong in asking for help, whether it be in the form of a friend to support you along your journey or by working with a nutrition coach. In fact, it wasn’t until I hired a coach before my September wedding that I truly learned the fundamentals in living a lifestyle that did not revolve around food. Now, food is incorporated into my lifestyle, not vice versa. Working with someone that can help you to develop a plan you can actually stick to that doesn’t involve crazy crash diets or ultra-restrictive methods is  a key part of the process. In fact, it may be the most important one of all. You are not alone!


Healthy Halloween Deliciously Dark Apples

Did you know that when you pair apples with dark chocolate you create a heart-healthy snack that is rich in antioxidants? Here is a tasty twist on the traditional version of candied and caramel apples that is actually heart (and tooth!) friendly!

Materials Needed:
4 apples
1 cup dark-chocolate baking discs or chips
Parchment paper

Remove the apple stems and insert the sticks into the top of the apples. Melt the dark chocolate baking discs or chips in a double boiler (or just insert metal bowl into a pot of boiling water). When the chocolate has melted, slowly rotate each apple until all sides are covered in chocolate. Place on a tray lined with parchment or wax paper and set in the refrigerator to cool.
*Once cool, serve and enjoy!

Friday Favorites: Day Designer Planner

I’ll be honest…

I used to be one of those people that would jot things down on napkins, envelopes, random strips of notebook paper – just anything that was convenient at the time. I knew that if I did not write it down, it would not get done. The problem with that strategy though was that by the time I went back to do the task, I had forgotten where I wrote it down! When technology started to become more prevalent, I would use the “Notes” section of my smartphone to keep a list of “to-dos.” This strategy worked for a while until all of the notes became jumbled, and then I would get overwhelmed and stop looking at the app.

Can you relate?


I have a super Type A personality, so I love to cross things off a list (hence all of the papers mentioned above!). That is why when I found the Day Designer planner, I immediately fell in love. It is simple to use, but complex enough to keep everything in my busy life organized. Running a fitness business and finance business while working a full time accounting job – as well as spending time with my husband and family and juggling housework – can get overwhelming at times, so I needed something to keep all of my many lists and tasks together. The Day Designer planner has time slots to account for each hour of the day, as well as a “to-do” list for each day. It has plenty of room for additional notes, and you can also view each month as a whole along with each day individually.  In addition, It has a rather large section to utilize for goal setting, which has been extremely beneficial to me so that the list is always in front of me and updated on a regular basis.

If you’d like to try it out before investing, Day Designer provides wonderful printables for free! To grab yours, just click HERE!


How’s the Married Life?

“So how’s the married life?”


I wish I could count the number of times I’ve been asked that question over the past two weeks. Each and every time, I smile and say “It’s wonderful! I couldn’t be happier!”

…but then, I am almost always met with the words “Enjoy it while it lasts.”


How discouraging, especially for a newlywed. I have waited twenty-eight years for this. I actually had to wait twenty-six years just to meet the man God made for me. Why put a damper on my excitement?

Better yet, why does it have to be this way? Why does the happiness have to end? Why do couples have to grow stagnant and forget why they fell in love with each other in the first place?




Maybe – just maybe – it goes deeper than that. Maybe couples forget their first true love instead, Jesus. Once they forget to put Jesus in the center of their relationship, everything begins to fall flat. Now, I understand that Jordan and I will hit rough times. I understand that we will get angry with each other and disappoint one another. But I never, ever want to enter into the place of constant bickering and misery that I see so many couples in today. I want to continue to date him. I want to continue to love him more each day. Most importantly, I want to continue to grow together in Christ.

Dear friends, I encourage you that if you are in that stagnant stage, do not grow bitter and spread your unhappiness to others. I ask that you examine your heart and have a real discussion with your spouse to make things right. Marriage is meant to be a beautiful thing. It is a true gift from God, and a gift that I do not intend to take lightly. It may have taken twenty-eight years of patience, but from this point on, the smile I wore on my wedding day never has to leave again.


“Therefore what God has joined together, let no one separate.” – Mark 10:9

Meal Prepping – Simplified!

I will be honest and admit that after being spoiled with a seven-day, all-inclusive honeymoon in Jamaica with unlimited food options readily available, it is definitely not easy getting back into the swing of meal prepping.

That is exactly why I am thankful for Prep Dish! Not only has it helped me tremendously, but now I can share it with all of you as well! I am so excited to be partnering with Prep Dish to offer all of my clients and followers a FREE two-week free trial (and who doesn’t like free??)
Prep Dish is a weekly meal plan subscription service developed by chef &
dietitian Allison Schaaf. She does all the planning for you- including easy-to-
follow shopping lists and prep-ahead instructions so you know what to prepare and when to prepare it.
Here are just a few of the reasons why I love Prep Dish:
weekly meal plans delivered straight to your inbox
delicious & easy “real food” based recipe that are always gluten-free
dairy-free & Paleo options available!
Prep Dish answers the dreaded question of “what’s for dinner?”
FREE for 2 weeks! 
(Start your free trial today! Just click here for details)
Prep Dish has allowed me to save valuable time in the kitchen because I have an easy-to-follow list that lists every detail from the grocery store to the dinner table. It allows my husband and I to eat nutritious, stress-free, tasty meals all week, and it has been perfect for our busy lifestyle!
I encourage you to try them out today!
As always, if you have any questions, feel free to contact me at info@rachelking.org. 

Get Your Balance Back!

Has “busy” become your way of life? Get your balance back by marking off the items on the checklist below!


  •  Plan a date with a bath or good book. Be sure to keep it, just like you would a business appointment.
  • Learn to say “no” to tasks or events that drain energy and do not benefit your personal or professional life.
  • Combine tasks. For example, fill prescriptions where you buy groceries.
  •  Set priorities, then sort your list in order of importance.
  •  Outsource time-consuming chores. Hire a teen to mow your lawn. Have groceries delivered.
  • Schedule one fun activity per week. Give yourself something to look forward to when things get crazy!
  •  Turn off the TV. Resist the urge to watch the late show, and go to bed. You will be amazed at how much better you feel the next morning.
  • Work exercise into your day. Take a walk at lunch, use the stairs instead of the elevator, or add a gym-time reminder to your calendar.
  • Live in the moment. Sometimes things are just more important than work deadlines. God first, family second, and the rest will fall into place!


*Adapted courtesy of WebMD

Probiotics: All Health or All Hype?

Just Thrive has provided product for this review. No monetary compensation was provided. All thoughts and opinion are my own.

Just Thrive

As someone who has battled digestive issues for the past few years, I am always a little skeptical when it comes to new “miracle” products. I have tried several probiotics in the past and, for the most part, I’ve been left feeling disappointed and discouraged. When I was offered a sample of Just Thrive probiotic, I had high hopes since all of the reviews I’d read were full of positive feedback, but the twinge of caution remained in the back of my mind.


I have been taking Just Thrive for one full week now, and I can already tell a huge difference. Not only have my digestive issues improved, but I have also seen a difference in my skin. I have had keratosis pilaris on the upper part of my arms since I was child and have tried every over-the-counter cream on the market to clear it up to no avail. I have also cut out dairy and gluten from my diet, which helped to lessen the redness to an extent, but not completely. In just one week, I have noticed a drastic change in the appearance of arms. The redness has reduced significantly.


As an added bonus, I have noticed my immune system is stronger than before. I have a pretty resilient immune system already from eating clean and incorporating Shakeology into my daily diet. But, I do still get the occasional “summer cold.” Last week, I felt as if I was coming down with one, but I was able to fight it off even though others were sick around me.


I am now a firm believer in Just Thrive and will continue to take it daily. I have also been reading great reviews on how this product has helped acid reflux sufferers, and I cannot wait to have my fiancé try it out, too! If you’re looking for a high quality probiotic to include into your routine, definitely give Just Thrive a try!