Category: Self Care

Blessing · Faith · Happiness · Life · Lifestyle · Reflection · Self Care · Thankful

Just Wait…

Rachel King1 Comment

Two of my least favorite words: “just wait.”

I heard these words from so many people when Jordan and I were engaged and just married. “You just wait until you’ve been married a few years. The new will wear off and you’ll be just like the rest of us’ Or my favorite, ‘You just wait…enjoy the honeymoon stage while it lasts!” I never will forget how discouraging that was to hear. Why must people tear others down? Why can’t you just let people be happy?

And now we are hearing it again, but for a different reason…”You just wait…you’ll find out soon enough!” (Pertaining to ANYTHING child related – behavior, eating habits, how I’ll never sleep again, school activities, tantrums, how our house will never be clean again, how expensive babies can be, and the list goes on and on…). Don’t you think we’ve thought about all of this? My husband and I are 30 years old. And while we don’t have a real clue what we are about to get ourselves into when Grayson arrives, is it really necessary to make us feel defeated as parents before we even get started? I know that I won’t get much sleep the first several years (I’m already getting good at running on 5 or 6 hours or so just due to pregnancy). I know that my child will not be perfect and he will act out in the most inopportune moments, and he’ll probably say things that embarrass us from time to time. I know that boys will be boys, and we will probably have broken windows, messy floors, stinky clothes, and lots of jokes about bodily functions.

But I prayed for that.

I admit – after wanting to be a stay-at-home mom for so many years (that’s all I wanted to do when I was in high school), I totally changed my mind when I graduated college and started working. It took me a long time to get mentally ready – well, as ready as you can be – to start trying to have kids. But once God showed me that the time was right, I prayed for those things. I prayed for the sleepless nights and dirty house. I prayed for the chaotic schedule that we’re sure to have that will completely throw off my beloved, familiar routine. However, I also prayed for the snuggles, and the “I love you Mama,” and getting to see my husband be a dad. So let us enjoy it – even if for a short time. Let’s turn the “just waits” into “Just wait until you lay eyes on your son for the first time’ and ‘Just wait until you get to hear those sweet baby giggles.”

I know life is hard. And I know I don’t know how hard it can be just yet. But life is too short to “just wait” on the bad things and focus on the hard times. So for now, I’ll “just wait” on Baby Grayson to get here and for my life to be changed forever. And I’m completely ok with that.

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Clean Eating · confidence · Fitness · Goals · Gut Health · Heath · Journey · Macronutrients · Metabolism · Nutrition · Self Care · Transformation

Exercise Will Get You Nowhere

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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.

 

Clean Eating · Fiber · Fitness · Macronutrients · Meal Planning · Meal Prepping · Metabolism · Nutrition · Self Care · working professionals

The “F” Word

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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?

Bridal · Faith · Happiness · Journey · Life · Marriage · Self Care · Success · Uncategorized · Wedding

Worth the Wait

Rachel KingLeave a comment

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.

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Busy · Clean Eating · Fitness · Gluten Free · Goals · Gut Health · Macronutrients · Meal Planning · Meal Prepping · Metabolism · Nutrition · Self Care · working professionals

Meal Prepping – Simplified!

Rachel KingLeave a comment

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.

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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. 
Fitness · Gut Health · Heath · Immunity · Just Thrive · Life · Nutrition · Probiotics · Self Care · Skincare

Probiotics: All Health or All Hype?

Rachel King1 Comment

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!

Big Hair · confidence · Fashion · Friday Favorites · Haircare · Self Care · Style · Summer · Transformation · working professionals

The Higher the Hair, the Closer to Heaven!

Rachel KingLeave a comment

This edition of Friday Favorites is all about the hair!

As I was doing a little grocery shopping in Publix Wednesday afternoon, a random woman followed me down an aisle and chased after me, specifically to tell me she loved my hair and find out how I was able to so much volume, even at the end of the day. So today, I want to share with you my top three hair care products for maximum volume!

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  1. Big Sexy Hair Root Pump Plus – I spray this right at the roots while my hair is still damp, just before drying my hair. It gives my hair just the right about of “lift.”
  2. Spornette Teasing Brush – My hairstylist introduced me to this style of teasing brush, and it has been a life changer! It can be used to tease the hair at the crown, but it can also be used to smooth the down without pulling out the tease.
  3. Kenra Volume Spray – This stuff is amazing! It only takes a small amount, and it holds hair in place up to 24 hours with no stiffness or sticky residue. Use this after you have teased your hair to finish your style.

And that’s it! Feel free to post any questions or share some of your favorite hair care products in the comments below!