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An Australian personal trainer has shared her daily eating strategy to maintain her lithe physique complete with smoothies, avocado salads and a sweet potato dinner.
Rachael Attard, who lives in Sydney, is best known for being the CEO behind the famous Lean Legs Program and encouraging women to achieve their fitness dreams with manageable and easy-to-follow steps.
On Friday she showcased what she eats everyday to encourage others to stick to their health goals during the winter period.
‘I don’t count calories and macros anymore, but I added them here as I get lots of questions about how many calories I eat,’ she said, adding that her meals totalled 1,660 calories.
On Friday she showcased what she eats everyday to encourage others to stick to their health goals during the winter period
She starts the day with avocado and feta on toast before completing a workout, and then supplementing her protein needs with a smoothie
‘I eat intuitively, so sometimes it’s more than this, sometimes less, it depends on how active I am that day and how hungry I feel.’
She starts the day with avocado and feta on toast before completing a workout, and then supplementing her protein needs with a smoothie.
Lunch is a kale and avocado salad with chickpeas followed by a glass of freshly squeezed orange juice.
Dinner is a delicious piece of cooked fish alongside sweet potato, broccoli, capsicum and squash.
Previously Rachael has shared insight into the main diet ‘rules’ she subscribes to and how they have helped her maintain her toned body.
‘Not restricting any food is key! Being restricted and not allowing yourself to eat certain things isn’t sustainable or good for your relationship with food,’ she said.
On February 11 she shared insight into the main diet ‘rules’ she subscribes to and how they have helped her maintain a lithe physique
‘For me, no foods are off limits. I just try to eat as healthy as I can and then if I’m really feeling chocolate I eat it, or I’m out at a restaurant, l eat whatever I want and don’t feel guilty. This can be called the “80/20 rule.”‘
Her second rule is to fix your hormone imbalances and gut health, which may be preventing you from losing weight.
‘This caused huge cravings for me but I don’t really get cravings anymore now that I have worked on my health,’ she said.
‘It doesn’t happen overnight. I’d say it took me a solid year to find a good relationship with food and be able to eat intuitively. But it is worth all the effort!’
Rachael is adamant it’s possible to achieve a leaner and longer body without changing the number on the scale or ‘bulking’ any of your pre-existing muscle
How can I slim down my body without bulking?
Rachael is adamant it’s possible to achieve a leaner and longer body without changing the number on the scale or ‘bulking’ any of your pre-existing muscle.
‘For me personally, when I do lots of walking my legs slim down a lot but my weight doesn’t change,’ she said.
She aims for 10,000 steps each day and recommends dedicating five days a week to making strides on the pavement.
In the same vein, her ‘number one’ exercise for slimming down the upper inner thigh has nothing to do with resistance training and everything to do with walking.
Walking and strength workouts: ‘For me personally, when I do lots of walking my legs slim down a lot but my weight doesn’t change,’ she said
Do you eat sugar?
While you’d be forgiven for thinking Rachael doesn’t treat herself to achieve the lithe and lean body she has, this isn’t the case for the balanced mother.
She eats sugar every day but ‘in moderation’, meaning she tries to eat ‘healthy’ foods 80 per cent of the time, and allows 20 per cent of the day for indulgence.
‘I found out that I don’t do well on restrictive diets so nothing is off limits. It is hard to eat in moderation and not binge on chocolate (admittedly I still do sometimes!) and it takes practice and control but it’s sustainable long term and I never have to be on a diet,’ she said.
While it’s perfectly fine to incorporate sugar into your diet, there is a limit.
‘I guess it depends on the food. So for example if it’s chocolate (my sugar of choice) maybe just a small bar or two rows of a block,’ she said.
‘But if you have sugar cravings there will be a reason why. It could be something to do with hormones, nutrient deficiencies, stress or mental reasons just to name a few. So it’s good to get to the bottom of it so you can treat the problem.’
While you’d be forgiven for thinking Rachael doesn’t treat herself to achieve the lithe and lean body she has, this isn’t the case for the balanced mother
How quickly will I see results with exercise?
While this depends on where you’re at in your fitness journey, the client asking was coming from a sedentary lifestyle with little to no daily exercise included in their routine.
‘If you’re new to exercise, then you should see results relatively quickly. Around two to four weeks I’d say but everyone is different,’ Rachael said.
As you progress or if you’re not looking to lose weight the results may take longer to notice, which is why taking photos at every stage of your journey can help keep you motivated.
Favourite healthy lunches?
As a mother Rachael freely admits that time isn’t always on her side, so when it comes to cooking a nutritious (and delicious) lunch she opts for tried and true staples.
‘Sandwiches with salad and a protein like chicken, bacon or eggs are my favourite,’ she said.
‘Bread is actually not the enemy. It’s relatively low calories, high in fiber and keeps you full for longer.
‘I also opt for a protein smoothie if I’m on the go or leftovers from the night before are an easy one.’
As a mother Rachael freely admits that time isn’t always on her side, so when it comes to cooking a nutritious (and delicious) lunch she opts for tried and true staples
Results depend on the person: ‘If you’re new to exercise, then you should see results relatively quickly. Around two to four weeks I’d say but everyone is different,’ Rachael said
How can I ‘firm’ my chest?
If you’re looking to build muscle in the chest region doing push ups and chest exercises will increase your pecs, but won’t make your breasts look bigger or firmer.
‘Unfortunately breasts are mostly fat so nothing you do can firm them up, besides surgery,’ Rachael said.
Can I exercise during my periods?
It’s certainly possible to exercise while on your period but Rachael warns it’s completely up to the individual and how they feel.
‘Listen to your body and if you’re feeling really tired or fatigued, give it some time to rest,’ she said.
‘If you feel okay then you can continue to exercise as normal.’
It’s certainly possible to exercise while on your period but Rachael warns it’s completely up to the individual and how they feel
How to compensate for eating out and drinks?
After a holiday or big night out Rachael says it’s easy to overeat and forget about your fitness goals.
But even if you do, Rachael doesn’t necessarily recommend working out more than you usually would to compensate.
‘Just get straight back into your normal routine, focus on eating health and you will be feeling great again in no time. You don’t need to do anything extreme,’ she said.
To find out more about Rachael Attard, you can visit her website here.
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