Rachael Attard

Low-Impact Workouts: Fitness Without Cortisol Burnout

Eunice — Wed, 04 Feb 2026 13:38:21 +0000

The post Low-Impact Workouts: Fitness Without Cortisol Burnout appeared first on Rachael Attard.

The Best Exercises for Perimenopause And Menopause

Eunice — Tue, 09 Dec 2025 05:05:10 +0000

As women move through perimenopause and menopause, our bodies start shifting in ways we don’t always expect. Hormones like estrogen and progesterone begin to fluctuate (and eventually dip), and suddenly we’re dealing with things like stubborn belly weight, hot flashes, mood swings, sleepless nights, achy joints, and changes in muscle and bone strength. It’s a lot, and you’re definitely not alone, which is why exploring the best exercises for perimenopause and menopause can make such a difference.

Exercise is one of the most powerful, science-backed ways to feel better, stronger, and more balanced during this transition. The right workouts can ease symptoms, boost confidence, and help you feel grounded and energized again. Menopause doesn’t have to feel like losing something, it can actually be a season of reclaiming your vitality!

In this post, we’ll walk through the best exercises for perimenopause and menopause, and how you can build a routine that supports your metabolism, bones, heart, brain, and emotional well-being. Let’s make this chapter one where you feel truly supported from the inside out!

Why Exercise Is Essential During Perimenopause & Menopause

As estrogen levels start to dip, your body naturally goes through some changes. You may notice your muscle tone isn’t quite what it used to be, your metabolism feels a bit slower, or your joints feel a little stiffer in the mornings. Bone density gradually decreases too, which is why the risk of osteoporosis rises during this stage. Many women also find that weight tends to settle more around the midsection, and stress can creep up, often thanks to sleep interruptions and normal hormonal ups and downs.

The good news? Exercise can make a huge difference. Moving your body helps rebuild and maintain muscle, strengthens your bones, and keeps your metabolism humming along. It also supports heart and brain health, lifts your mood, eases anxiety, and can even help you sleep more deeply. In other words: staying active is one of the most supportive things you can do for yourself during this transition.

Simply put: movement is medicine, especially during perimenopause and menopause.

The 5 Most Important Types of Exercise for This Stage of Life

1. Strength Training

If there’s one exercise category you should prioritize, it’s strength training. As estrogen declines, the body loses muscle more rapidly, and bones become more brittle. Lifting light weights or using resistance bands, light dumbbells, or even your own bodyweight, slows these changes dramatically.

Strength training provides a wide range of benefits, including increased muscle mass and strength, reduced belly fat, a boosted metabolism, improved posture and joint stability, and stronger bones that help lower the risk of osteoporosis.

A well-rounded strength routine can include exercises such as squats, lunges, deadlifts, glute bridges or hip thrusts, chest presses, bent-over rows, shoulder presses, and step-ups to effectively target major muscle groups and support overall strength.

Aim for 2–4 sessions each week, completing 2–3 sets of 6–12 reps per exercise. Take your time, listen to your body, and gently increase the resistance as you grow stronger.

2. Low-Impact Cardiovascular Exercise for Heart Health & Fat Loss

Menopause increases cardiovascular risk, making cardio exercise especially important. But it doesn’t need to be high-impact to be effective!

Great low-impact cardio options include brisk walking, cycling either outdoors or on a stationary bike, swimming or water aerobics, using the elliptical or rowing machine, and even dance-based workouts, all of which are gentle on the joints while still providing an effective cardiovascular boost.

Cardio exercise is especially helpful during perimenopause and menopause because it improves heart health, supports weight management, boosts mood through feel-good endorphins, and can even reduce the frequency and intensity of hot flashes.

Aim for about 60 minutes of moderate cardio for at least 3-4 days in a week, or simply break it into short, manageable sessions throughout your days, whatever feels most doable and supportive for you.

3. Flexibility & Mobility Training: Keep Your Joints Comfortable

Perimenopause often brings increased stiffness due to changes in connective tissues. Incorporating mobility helps reduce pain and maintain range of motion.

Try adding dynamic stretching before your workouts, followed by static stretching afterward to help your muscles unwind. Incorporating hip mobility routines, shoulder and spine mobility flows, and even some foam rolling can further enhance flexibility and keep your body moving comfortably.

A few minutes per day can greatly improve how your body feels and moves.

4. Balance & Stability Training: Protect Your Bones

As bone density decreases, the risk of falls and fractures increases. Balance training strengthens stabilizer muscles and improves coordination.

Simple balance exercises can make a big difference in daily stability. Try single-leg stands, tandem walking (heel-to-toe), and step-ups, along with core-strengthening movements. Yoga balance poses, such as Tree Pose or Warrior III, are also wonderful for improving steadiness and body awareness.

Practice 3–4 times per week, even if just for 5–10 minutes.

5. Mind-Body Movement: Stress Relief & Hormone Harmony

Chronic stress elevates cortisol, which can worsen weight gain, mood swings, and sleep disturbances. Mind-body exercise helps regulate the nervous system.

Excellent mind-body exercise choices include yoga, whether Hatha, restorative, or vinyasa, along with Pilates for core strength and posture. Tai Chi is wonderful for improving balance and cultivating calm, and simple breathwork practices like diaphragmatic or box breathing can further support relaxation and stress relief.

These practices help reduce anxiety, improve sleep, and increase body awareness.

Your Best Fitness Program for Perimenopause & Menopause: Our Full Body Fat Loss Program!

If you’re looking for a low-impact program that uses light weights and is thoughtfully designed for women navigating perimenopause and menopause, our Full Body Fat Loss Program is truly the perfect fit!

It not only strengthens your body but also helps you feel lean, toned, and confident, all without adding bulk. The routines are gentle yet effective, easy to follow, and crafted to support your energy, mood, and overall well-being. It’s a program that meets you where you are and helps you feel strong from the inside out.

Plus our Femme Nativa App comes with a tailored meal plan and recipes to help you lose weight.

Additional Wellness Tips to Enhance Exercise Benefits

Increase Protein Intake: Aim for 25–35 grams of protein per meal to support muscle repair.

Stay Hydrated: Hydration helps manage hot flashes and improves workout performance.

Prioritize Sleep: Your body recovers and regulates hormones during sleep.

Support Nutrient Needs: Magnesium, omega-3s, and vitamin D are beneficial, talk to a healthcare provider to personalize supplements.

Be Patient with Your Body: Hormonal transition is natural. Consistency, not perfection, is what counts.

Final Thoughts: Perimenopause and Menopause Is a Transition, Not a Decline

Menopause is often described as a season of loss, but it can also be a beautiful invitation to reconnect with your body in fresh, meaningful ways. With the right exercise routine, you can build strength, boost your confidence, sharpen your mental clarity, and feel better than ever, often in ways that surprise you.

During this stage of life, movement becomes more than just fitness. It turns into self-care, empowerment, and a gift you give your future self. ♡

Sources:

https://www.theoriginway.com/blog/the-best-exercise-for-perimenopause-menopause

https://www.taramd.com/post/exercise-and-perimenopause

The post The Best Exercises for Perimenopause And Menopause appeared first on Rachael Attard.

Review of Lean Legs 1 Program by Meryl Walters

Eunice — Mon, 10 Nov 2025 07:35:49 +0000

In this blog post, I’m excited to share the inspiring journey of Meryl Walters from Wales with our most-loved Lean Legs 1 Program!

She talks about what clicked for her, the challenges she pushed through, and the amazing progress and results she achieved.

Can you tell us a little bit about yourself?

Name – Meryl
Age – 44 years
Location – Wales
Body Type – Endomorph
Program – Lean Legs 1 Program
Cardio – power walks + running
Equipment Used – ankle weights

Did you know which body type you are before doing the Body Type Quiz? Have you ever tried exercising according to your body type before you started the program?

Meryl: Yes, I’ve always known that I was more pear shaped so I wasn’t surprised to get the endomorph result. I’ve never come across an exercise program based on body shape though, so that was brilliant and a key reason why I’ve stayed with Rachael’s workouts.

WANT TO KNOW YOUR BODY TYPE?

Complete the quiz in 2 minutes
It’S free
You will get 3 nutrition and workout tips for your body type

What was your fitness routine before you started the program? What made you change it?

Meryl: Tried a variety of things over the years. More recently I’d tried various YouTube videos by different trainers, but didn’t find that they helped slim down my legs. If anything, some made my legs a little bigger, which was not what I wanted!

How did you find out about the program and what convinced you to try it out?

Meryl: I came across Rachael on Instagram. What convinced me to stay was the focus on ‘lean legs’ which is key for an endomorph and especially the inspiring before and after pictures, showing me actual results!

When did you first start seeing results? How did you track your progress and how did you feel when you noticed those first results?

Meryl: Being an endomorph, it was definitely a process but in time the results did come. I really had to persevere over many months. The key additional factor on top of the exercise program was nailing the diet, and especially the importance of increasing my protein intake. For a few weeks, I even started tracking my macros and that was an eye opener! I no longer do that as I’ve learnt my lessons but that was super helpful and has helped me maintain my weight, moving forward.

What was your absolute favorite part of the program and why?

Meryl: I love my 2 walks a day! I can’t imagine life without them now, but it’s become far more than just an exercise to keep my legs lean. It’s enriched my spiritual life in giving me space to seek God and pray, as well as giving me space to process life, which is great for my mental health! Walking wins!

What was the most challenging part of the program? What motivated you to keep going?

Meryl: When it’s cold outside and I’m tired after a weeks work, going outside for a run or doing a workout isn’t always easy, but it’s become my weekly rhythm, so it’s what I do now, whether I feel like it or not. Because my Monday to Friday is so full of work, I don’t manage a third strength workout which is a shame but I’m pleased with my consistent weekend workouts. My motivation is having a slim, toned and healthy body.

How did you feel after finishing the program? What are your goals for the future?

Meryl: I don’t feel that I’ve finished. It’s a continual exercise program and lifestyle now. My goals are to maintain what I’ve achieved, enjoy the process and to keep fueling my body in the best way possible.

How many rounds of the program did you do? (One round is 8 weeks)

Meryl: I did around 2 rounds of Lean Legs 1 and am just starting my 2nd round of Lean Legs 2.

Are you happy with what you have achieved so far? How do you plan on continuing your fitness journey?

Meryl: Yes, I’m happy with what I’ve achieved. My plan is to carry on doing what I’ve been doing, which is combining a protein rich diet, with daily walks and weekend strength workouts.

Would you recommend the program to your friends? Why? What makes it stand out?

Meryl: Yes, I would and I already have! What makes it stand out for me are low impact exercises tailored to your body shape.

Do you have any advice for the girls that are about to start their fitness journey?

Meryl: As a short, pear shaped endomorph, I used to think that slim legs were an impossibility. But with that weekly discipline of walking, doing some workouts and eating the right mix of foods, I was staggered to see a thigh gap emerging! So go for it girls! Lean legs are possible for us all!

Diet Information

What was your diet like while following the program?

Meryl: I learnt to increase my protein intake whilst on the program. My diet would include a protein smoothie with berries, nuts and seeds in the morning, oatmeal most weekday lunchtimes and then a dinner of veggies and some form of protein, like turkey, chicken, tofu or salmon.

What’s your typical “plate” look like?

Meryl: My typical evening dinner plate would look like an oven baked fillet of salmon or chicken, with vegetables like broccoli, peas and carrots and some baby new potatoes. Or I’d stir fry some other veggies like peppers, onions and courgettis and have with some marinated tofu.

Did you restrict yourself with any form/kind of food?

Meryl: I’d have any kind of food I wanted including chocolate, ice cream and other sweet treats. The only restriction would be allowing myself a chunk or two of chocolate instead of the whole bar! Or a spoon full of my favorite ice cream
instead of a lot more! I would also treat myself over the weekend to lunch out or other foods I love, like pizza! But I’d try and eat the pizza alongside other healthy foods like a chicken salad and keep the rest of the pizza for another day! On the plus side, the pizza pleasure was then spread out over a few days!

Were there any particular challenges or obstacles you faced in maintaining your diet, and how did you overcome them?

Meryl: One challenge was the late afternoon energy slump when I craved something sweet. Remembering to take Greek yogurt and some nuts into work with me helped, as was remembering to grab my water bottle instead of hunting around for a biscuit!

How did you stay motivated to stick to your diet and exercise program?

Meryl: My main motivation was the goal of a healthy-looking body I could be proud of and confident to show others. I loved putting on my favorite jeans and them not feeling skin-tight on me as well as a visibly flattened tummy beneath by favorite summer dress.

What advice and tips would you like to share with the ladies that are just starting with their fitness journey?

Meryl: Consistency pays off. Even if you can’t do the full exercise program every week, do what you can regularly and it will pay off. I hardly ever reached 10k steps and could only manage 2 strength workouts a week, but doing what I could consistently worked for me. And to remember that diet is key! With every meal, it always helped me to ask the question, where’s the protein in this meal? Also, when it came to my sweet tooth I found that a chunk of chocolate or small slice of cake was actually enough and that I could say no to the full bar or 3rd biscuit! As a pear-shaped endomorph, I thought that leans legs and a thigh gap would always be beyond me! But no, it wasn’t! It did take some time, but consistency and some good choices with both exercise and diet did pay off in the end and is now a lifestyle that I can maintain. Keep going ladies! You’ve got this!

Thank you so much, Meryl! We are so happy that you achieved such amazing results! :)

Love Rachael xx

The post Review of Lean Legs 1 Program by Meryl Walters appeared first on Rachael Attard.

Top Zero Calorie Foods For a Flat Stomach: 15 Power Foods

Eunice — Wed, 22 Oct 2025 07:27:20 +0000

In this blogpost, I’ll share 15 low-calorie foods and a few simple, science-backed tips that support weight loss, reduce bloating, and help flatten your stomach.

Because let’s be real… everyone wants a flatter stomach. But starving yourself or doing endless sit-ups is really not the answer. The truth is, what you eat matters. And some foods can help you get leaner with barely any calories.

Before we get started, let’s clear something up. Technically, all foods have some calories. However the ones on this list are so low, your body might burn more calories digesting them than they actually contain. Wild, right? That’s why people call them ‘zero-calorie’ foods.

Alright, let’s dive in!

Top Zero Calorie Foods – The Top 15 Power Foods You Should Eat More Often

1. Cucumber

Cucumbers are basically water in veggie form – about 96% water, to be exact. And about 14 calories in 100 grams.

Their high water content helps flush out excess sodium and ease bloating, which makes you feel lighter. So, if you’re looking to flatten your stomach, cucumbers can really help.

Research has also shown they may help control and reduce blood sugar levels, which can help reduce hunger cravings. Because high blood sugar causes high sugar cravings.

And not to mention, they’re crisp, delicious, and super easy to use. Toss them in a salad, add a few slices to your water, or just snack on them with some lemon and a pinch of salt. You can even use them as a base for high-protein meals like tuna or chicken salad. Light, satisfying, and super practical.

2. Watermelon

Next up is watermelon – and yes, it can be part of a flat-stomach plan. It is very low in calories for a fruit, containing about 30 calories in 100 grams.

As the name suggests, it’s high in water content, which helps you to feel full. This is because it activates your stomach’s stretch receptors which signals to your brain that it’s full, controlling your hunger levels.

The high water content also helps to flush out excess salt and reduce water retention, making you feel lighter and less puffy.

I love watermelon because it’s mildly sweet, and super satisfying without packing on the calories. 100 grams of watermelon has 392 less calories compared to a 100 gram cookie. So next time you want a sweet treat, try some watermelon!

3. Celery

Number 3, celery, is a classic. There are only 16 calories in 100 grams of celery making it a super low calorie food!

It’s loaded with water and fiber, and here’s the fun part – it actually takes more energy to chew and digest than it gives you in calories.

While that’s a bit of a myth in extreme cases, celery really does support digestion and keeps you full without adding much to your daily intake.

4. Lettuce

At number 4, we’ve got iceberg lettuce, with only 7 calories per cup. It’s easily overlooked, but actually a solid pick when you’re aiming for a flatter stomach.

Lettuce is super low in calories, high in water, and gives you a decent amount of fiber, vitamin K, folate, and provitamin A. Plus, it adds bulk to your meals, which helps you feel full without racking up calories.

Use it in wraps, toss it into bowls, or layer it into sandwiches. You can also replace burger buns with lettuce for a bunless burger! Eating lettuce is an easy way to eat more and fill your tummy, without the extra calories.

5. Zucchini

Zucchini is one of those veggies that quietly does it all.

It’s about 94% water, so it helps with hydration while being super low in calories – around 17 calories per 100 grams.

It’s also rich in antioxidants and contains small amounts of vitamin C and potassium.

But the best part is that it’s incredibly versatile. You can use it to replace pasta, which is a very high calorie carb. Spiral it into noodles and add your favorite pasta sauce for a super low carb meal.

You can also grill it, roast it, or even throw it into the air fryer with some olive oil and spices. It’s perfect for volume eating, adding bulk and texture to meals, keeping calories and carbs low, and leaving you feeling full.

Definitely a go-to if you’re watching your waistline.

6. Tomatoes

Tomatoes aren’t just for sauces – they’re low in calories and packed with antioxidants such as Vitamin C, and lycopene, which helps fight inflammation. That’s huge if you deal with bloating.

100 grams of tomatoes only contains a mere 18 calories!

They’re great raw, roasted, or tossed into pretty much any meal. And tomato soup is another tasty, low calorie meal option.

7. Broccoli

Number 7, broccoli is a flat-stomach superstar – and way more powerful than it looks.

It’s a cruciferous vegetable, which means it’s packed with nutrients and fiber that support digestion and help you stay full longer.

Just one cup of cooked broccoli has only about 54 calories, but gives you more than your daily dose of vitamin C. Not bad, right?

Plus, eating more cruciferous veggies like broccoli has been linked to a lower risk of heart disease and even some cancers. Whether you steam it, roast it, or toss it in a stir-fry, it’s always a smart choice.

8. Cauliflower

Number 8 is Cauliflower. If you’re cutting carbs or calories, it’s super low in both – just 40 calories and about 8 grams of carbs per cup of cooked cauliflower. Super low in calories but still feels hearty.

It can also be used to create low carb meals such as cauliflower rice and cauliflower pizza bases, replacing traditional wheat and cutting the calories and carbs.

You can also add it to mash potato to lower the calorie content, or simply have it roasted with olive oil and salt and pepper. And it’s not just white… cauliflower actually comes in purple, orange, and yellow varieties too.

Beyond being low in calories, it’s rich in fiber and antioxidants that help reduce inflammation and support digestion – both big wins for a flatter belly.

9. Spinach

At just 7 calories per cup, spinach is one of the most nutrient-dense foods you can eat.

Don’t let its low calorie count fool you. It’s packed with vitamin K, folate, provitamin A, and antioxidants like lutein and zeaxanthin that are great for your eyes.

It blends right into smoothies, salads, omelets… you name it. It’s light, versatile, and a smart choice if you’re trying to slim down without missing out on nutrition.

Lean Legs 1 Program

10. Mushrooms

Next in line, mushrooms! They might not be the first thing you think of for a flatter stomach, but they’re surprisingly helpful.

They’re super low in calories at just 22 calories per 100 grams, naturally low in sodium, and packed with nutrients like vitamin D and antioxidants that help fight inflammation.

Plus, they support gut health thanks to prebiotics – which can reduce bloating and keep digestion on track.

11. Apple

Next up is apple. Apples are one of the easiest, most satisfying snacks out there. And they’re great if you’re watching your waistline.

100 grams of sliced apples has around 52 calories, but it’s packed with fiber to help keep you full and curb cravings. Plus, you get a boost of vitamin C, vitamin E, and even a little zinc – all good for your skin, immune system, and overall health.

You can sauté them, toss them into salads, or even use them to replace meat in some recipes. Light, satisfying, and easy to work into any meal – mushrooms are a quiet powerhouse when it comes to feeling lighter.

12. Radish

Radishes are one of those underrated veggies that quietly do a lot. Crunchy, colorful, and with just the right kick.

They’re super low in calories, with just 16 calories per 100 grams. And super high in potassium, Vitamins B6 and Vitamin C, which can support hydration and digestion.

Their natural bite makes them great for livening up salads or bowls without adding much to your calorie count.

If you’re after something crisp, colorful, and a little different, radishes are an easy way to add texture and nutrients while keeping things light.

13. Cabbage

At number 13 is cabbage which is a flat-belly-friendly food that deserves more love.

It’s super low in calories, just 22 per cup, but packed with fiber to keep you full and support digestion.

As a cruciferous veggie, it also brings plant compounds that may help reduce inflammation. You can enjoy it raw in slaws, cooked into stir-fries or soups, or fermented as sauerkraut or kimchi for an extra gut health boost. It’s cheap, versatile, and fits into just about any meal.

14. Strawberries

Number 14 is strawberry. Few things feel as fresh as a bowl of strawberries. With just 53 calories per cup, they’re light, naturally sweet, and loaded with vitamin C.

You can toss them into salads, blend them into smoothies, or enjoy them on their own.

And beyond the taste, studies suggest berries like strawberries may even support long-term brain health. Sweet, simple, and good for you – what’s not to love

15. Pickles

Last on the list – pickles. They’re super low in calories at 17 calories per 100 grams, and can be a lifesaver when you’re craving something salty.

Pickles are fermented in brine, so they are great for your gut health thanks to the presence of probiotics.

Just watch the sodium if you’re prone to bloating. Choose the low-sodium kind if possible, and enjoy in moderation.

Other Important Tips for a Flat Stomach: Focus on Top Zero Calorie Foods

Alright – those low-calorie foods can definitely help, but let’s be clear: getting a flat stomach isn’t just about what you eat. There are a few other things that really make a difference.

Calorie Deficit, Overall Weight Loss, and the Role of Top Zero Calorie Foods

First up – you can’t spot reduce belly fat. Your body loses fat from everywhere, not just your stomach. That means you need to be in a calorie deficit – burning more than you consume. A healthy, balanced diet paired with that slight calorie deficit over time is the real key to shedding belly fat.

Exercise Regularly and Pair It with Top Zero Calorie Foods for Better Results

Next – move your body! A mix of cardio and strength training is ideal. Cardio helps burn calories, while strength training builds lean muscle, which boosts your metabolism and helps shed fat from your tummy.

Sleep & Stress Management: Why They Matter as Much as Choosing Top Zero Calorie Foods

Now here’s something a lot of people overlook – sleep and stress. Poor sleep and high stress levels raise your cortisol, a hormone that actually encourages fat storage around your belly. Try to get 7 to 9 hours of quality sleep, and find ways to manage stress – like meditation, walking, or just doing something you enjoy every day.

Gut Health and the Role of Top Zero Calorie Foods

Last but not least – gut health. A lot of what we think is belly fat is actually just bloating. Supporting your gut with fermented foods like yogurt, kimchi, or even a probiotic supplement can really help. And good news – many of the veggies we listed earlier are high in fiber, which also feeds healthy gut bacteria.

If you need a little extra help on your journey, check out our Fit In 15 Program. It incorporates 15 minute strength training workouts to get a flat stomach in just 15 minutes per day. Plus our Femme Nativa app comes with a tailored meal plan and recipes to help you lose weight.

Check out these additional tips that could help you!

https://www.rachaelattard.com/negative-side-effects-low-calorie-diets/

https://www.rachaelattard.com/11-sneaky-high-calorie-foods/

The post Top Zero Calorie Foods For a Flat Stomach: 15 Power Foods appeared first on Rachael Attard.

Kelly Clarkson’s Diet and Workout Routine

Rachael Attard — Thu, 16 Jan 2025 07:04:12 +0000

Kelly Clarkson has one of those voices that just gives you chills, right? I’m such a fan of her music, her covers are incredible because she always makes them feel like her own. Honestly, her version of Please Please Please by Sabrina Carpenter still gets me emotional every time! Sabrina did such a beautiful job with the original, but Kelly has this way of delivering a song that just hits you differently.

Aside from her amazing talent, have you noticed how she’s lost weight recently? She looks incredible, and what I love most is how she’s focused on health and happiness above all else. She’s always been so inspiring, and I love seeing how confident and radiant she looks these days!

Kelly has done an amazing job balancing her career, motherhood, and health. She’s a powerhouse in everything she does, and she shows us how important it is to prioritize both mental and physical well-being while juggling life’s demands.

Let’s take a closer look at how Kelly prioritizes wellness while balancing her amazing career and family life!

KELLY CLARKSON’S DIET

Kelly Clarkson’s diet is all about finding balance and feeling good in her body. She’s focused on making healthier choices, and here’s a look at the diet habits that are working for her weight loss journey.

HIGH-PROTEIN DIET

One of the key changes Kelly has made is incorporating more protein into her diet. Protein helps keep her feeling full longer, which makes it easier to stick to her goals. She’s a Texas girl at heart, so she loves her meat! Whether it’s chicken, beef, or fish, protein is a big part of her meals, and it helps her maintain energy and support her weight loss.

BALANCE IS EVERYTHING

While Kelly focuses on getting enough protein, she also makes sure her diet is well-rounded. It’s all about balance. She enjoys a variety of foods, and she’s not afraid to treat herself. After all, life is too short to skip your favorite foods! For Kelly, balance means making healthier choices most of the time but allowing room for some fun indulgences.

LISTENING TO HER DOCTOR

Kelly’s weight loss journey hasn’t just been about what she’s eating it’s been about really listening to her doctor too. She’s opened up about how working with her healthcare provider has helped her stay on track. By following her doctor’s advice, she’s made lasting changes that support her health and overall wellness. It just goes to show how important it is to have a strong support system in place when it comes to taking care of ourselves!

A LOVE FOR MEAT

Since Kelly is a big fan of protein, meat is a major part of her diet. She loves eating things like chicken, beef, and fish, which are great sources of protein and nutrients. But don’t worry, Kelly knows the importance of variety. Meat is just one part of her healthy eating plan.

OCCASIONAL TREATS

Just because Kelly Clarkson’s diet is focused on health doesn’t mean she doesn’t enjoy the little things in life! She’s open about treating herself every once in a while. Whether it’s a frozen yogurt with her kids or a favorite snack, she believes in enjoying the foods she loves in moderation. It’s all about finding that sweet spot between healthy habits and enjoying life.

FOCUS ON WELLNESS, NOT JUST WEIGHT LOSS

Kelly is focused on wellness, and that means eating foods that nourish her and make her feel her best. Weight loss is just a part of the picture. Kelly wants to feel energized, happy, and strong, and her diet supports that overall well-being.

THYROID HEALTH AND DIET ADJUSTMENTS

Over the years, Kelly has dealt with thyroid and autoimmune issues, and she’s made adjustments to her diet to support her health. She’s even tried a lectin-free diet in the past to help with her thyroid, cutting out certain foods like beans and grains. But these days, she’s all about finding a balance that works for her, and her thyroid levels are back in check. It’s a reminder that small changes can have a big impact on how we feel.

KELLY CLARKSON’S WORKOUT ROUTINE

Kelly Clarkson keeps her fitness routine pretty flexible and fits it into her busy lifestyle. She doesn’t always follow a strict workout schedule, but she stays active by walking around the city, using infrared saunas for recovery, and even doing cold plunges to help her muscles recover.

Let’s take a closer look at how she stays healthy and energized while juggling her career and family life!

WANT TO KNOW YOUR BODY TYPE?

Complete the quiz in 2 minutes
It’S free
You will get 3 nutrition and workout tips for your body type

WALKING AROUND THE CITY

Since Kelly moved to New York City, she’s been loving how much walking she gets to do. Whether it’s walking to grab coffee, going out for errands, or just enjoying the city streets, Kelly finds that walking is a great way to stay active. She doesn’t have to hit the gym every day when she’s getting steps in naturally. Plus, walking is easy, fun, and a great way to clear her mind while keeping her body moving!

INFRARED SAUNAS

Kelly is also a big fan of infrared saunas. After a long day or tough rehearsal, she loves to unwind with the soothing heat of the sauna. The infrared heat helps her relax, ease sore muscles, and detoxify her body. It’s a go-to for recovery that helps her feel recharged and ready for the next day. Plus, it’s a great way to wind down!

COLD PLUNGE

Another recovery trick Kelly swears by is the cold plunge. It might sound intense, but this freezing cold water helps with muscle soreness and reduces inflammation. After working out or even a busy day, Kelly says it works wonders for helping her feel refreshed and ready to go. It’s all about helping her body recover faster so she can stay energized for her hectic schedule.

STAYING ACTIVE EVERY DAY

Kelly loves spending time with her kids, playing, walking, and keeping busy throughout her day. It’s all about making movement a part of her everyday routine. Dancing around with her daughter or walking to her next meeting Kelly focuses on incorporating movement into her lifestyle instead of sticking to a structured workout routine. It’s refreshing to see how she blends fitness with everyday life!

WHY I LOVE KELLY’S ROUTINE

Okay, can we talk about how awesome Kelly Clarkson’s routine is? I seriously love how down-to-earth and simple it is. She’s not trying to be perfect, she’s just doing what works for her and that’s exactly what makes it so relatable. From walking around New York City to unwinding with an infrared sauna, she’s making movement and recovery a part of her everyday life.

What I love most is how she balances all of this with her family. And let’s be honest, treating yourself every now and then is a must, Kelly’s all about enjoying life, and that’s exactly the kind of approach we need. It’s not about being strict or rigid, it’s about doing what feels good and fits into your world. I’m all in for her way of thinking!

WANT MORE?

Now, if you enjoyed learning about Kelly Clarkson, I’ve also written blog posts on other superstars like Taylor Swift, Lady Gaga, and Ariana Grande, exploring their unique workout styles and diets. Check them out below!

For more workouts, click here.

Love,
Rachael xx

Featured image credit: Kelly’s Instagram Account

The post Kelly Clarkson’s Diet and Workout Routine appeared first on Rachael Attard.

5 Fat Loss Habits That Changed My Life – Simple Tips from a Certified Nutritionist & Personal Trainer

Rachael Attard — Fri, 10 Jan 2025 05:18:17 +0000

If you’ve ever felt like you’re doing everything right but still not seeing the fat loss results you want, trust me, I’ve been there. It can be so frustrating! But here’s the thing, fat loss is about creating simple, healthy habits that work for your body and fit into your life. You don’t need to follow strict diets or spend hours at the gym to see results.

As a certified nutritionist and personal trainer, I’ve learned that fat loss involves more than counting calories. It’s about balancing what you eat, how you move, how you recover, and the mindset you bring to it. Once you get that right, the results follow and trust me, it feels amazing!

So if you’re tired of feeling stuck and ready to make some lasting changes that actually work, keep reading. I’m sharing the 5 fat loss habits that totally changed my body and mindset. Let’s dive in and get started!

1. HOW MUCH YOU’RE EATING: CREATING A SUSTAINABLE CALORIE DEFICIT

When it comes to fat loss, the most important principle to understand is the calorie deficit. Put simply, if you want to lose fat, you need to eat fewer calories than your body burns. But don’t worry this doesn’t mean starving yourself or drastically cutting your food intake. In fact, cutting too many calories too quickly is one of the biggest mistakes I see people make.

Many people get caught up in the idea of extreme dieting to lose weight fast. The problem? It backfires. Severely restricting calories can slow down your metabolism, cause muscle loss, and lead to something called metabolic adaptation, where your body adjusts to burning fewer calories. This can make it much harder to lose fat in the long term.

The sweet spot for fat loss is eating about 200-500 calories less than your body needs for maintenance. This creates a moderate calorie deficit that is sustainable over time and won’t wreck your metabolism.

HOW TO FIND YOUR MAINTENANCE CALORIES:

2. WHAT YOU’RE EATING: FUELING YOUR BODY WITH WHOLE FOODS

What you eat is just as IMPORTANT for fat loss as how much you eat. And here’s the thing, nutrition doesn’t have to be complicated. Focus on whole, nutrient-dense foods as the foundation of their diet. This means focusing on foods that are minimally processed and provide essential vitamins, minerals, and fiber.

WHAT TO INCLUDE IN YOUR DIET:

Lean Proteins: Chicken, turkey, fish, tofu, legumes, and eggs are great sources of protein that help you maintain muscle while losing fat. Protein also keeps you feeling fuller for longer, which can help with calorie control.
Healthy Fats: Avocados, nuts, seeds, and olive oil provide healthy fats that support fat loss and overall health. They also help with satiety, so you’re less likely to overeat.
Fiber-Rich Foods: Vegetables, fruits, whole grains, and legumes are packed with fiber that supports digestion and helps keep you full. Fiber slows down digestion and keeps blood sugar levels stable, which can help prevent cravings.

Now, I know that perfection isn’t realistic, and I’m not here to tell you to cut out all your favorite treats. That’s why I LOVE the 80:20 rule. You eat healthy, whole foods 80% of the time, and the other 20% of the time, you can indulge in your favorite “non-diet” foods without guilt. This creates a more sustainable way to approach eating without feeling deprived.

RELATED POST: WHY I FOLLOW THE 80-20 RULE

HERE’S WHY THIS WORKS:

When you eat nutrient-dense foods most of the time, you’re providing your body with the vitamins and minerals it needs to function optimally. Then, when you do have those moments of indulgence, your body can handle it because you’ve been nourishing it properly the rest of the time. It’s all about balance!

3. EXERCISE: STRENGTH TRAINING AND CARDIO FOR MAXIMUM FAT LOSS

You can’t out-exercise a bad diet, but the right exercise plan will definitely help you reach your fat loss goals faster. And guess what? Aside from Cardio, Strength training (or resistance training) is one of the most effective ways to burn fat and maintain muscle mass.

As you lose fat, you also want to preserve as much muscle as possible because muscle burns more calories at rest than fat. The more muscle you have, the more efficient your metabolism will be. PLUS, strength training gives you that toned, lean look that many people are after when losing fat.

WHAT I RECOMMEND:

Strength Training: Incorporate bodyweight exercises (like squats, push-ups, and lunges) and resistance exercises using dumbbells or resistance bands. Aim for at least 2-3 strength training sessions a week.
Cardio: Cardio is great for heart health and burning calories, but don’t rely on it as your primary fat loss tool. Walking, in particular, is my absolute favorite form of low-impact cardio. It’s easy, free, and gentle on the joints. Try to aim for 10,000 steps per day (or whatever is realistic for you).
Consistency Is Key: It doesn’t matter if you’re doing a workout at home or hitting the gym. The key to fat loss is finding a routine that works for you and that you can consistently stick with.

If you’re looking for a time-efficient, full-body workout plan, check out our Full Body Fat Loss Program. All the workouts are within 30 minutes, so even if you’re super busy, you can fit them in.

4. REST AND RECOVERY: THE POWER OF SLEEP

Sleep is one of the most underrated components of fat loss. Lack of sleep messes with your hormones, including ghrelin, the hunger hormone, and leptin, the satiety hormone. When you’re sleep-deprived, you might feel hungrier than usual and struggle to control cravings.

Sleep also plays a huge role in recovery. When you’re sleeping, your body repairs muscle tissue, restores energy, and balances hormones. All of this helps you perform better in your workouts and makes fat loss easier.

TIPS FOR BETTER SLEEP:

Aim for 7-9 hours of sleep per night.
Create a bedtime routine, try winding down by reading, taking a warm bath, or listening to relaxing music.
Avoid caffeine in the late afternoon and evening, as it can interfere with your ability to fall asleep.
Limit screen time before bed. The blue light from phones, tablets, and computers can disrupt your body’s natural sleep cycle.

5. PATIENCE AND CONSISTENCY: SMALL WINS LEAD TO BIG RESULTS

The last habit is all about your mindset. Fat loss takes time. I know it’s tempting to want quick results, but I can promise you that consistency and patience are the keys to success. Focus on one day at a time, and celebrate your small victories along the way.

Instead of stressing about reaching your big goal right now, try setting small, realistic goals for the week. For example, you could aim to eat healthy for five days in a row or hit 7,000 steps each day, then gradually increase it as you progress.

When you focus on these small wins, they add up over time. Eventually, those little wins will help you reach your bigger goals whether it’s losing a certain amount of fat, fitting into your favorite jeans, or just feeling more confident in your body.

FINAL THOUGHT

Losing fat doesn’t have to be complicated or overwhelming. It’s about taking small, sustainable steps toward better nutrition, regular exercise, proper rest, and a positive mindset. And remember, it’s not about being perfect it’s about being consistent.

These five fat loss habits have truly changed my life, and I know they can help you, too. So, if you’re ready to take the first step, try applying these habits to your own life and see how you feel.

And if you want a more structured plan, don’t forget to check out our Full Body Fat Loss Program. It’s designed to help you lose fat without bulking up and without spending hours in the gym. Plus, all the workouts are under 30 minutes, so they’re easy to fit into even the busiest schedule.

Love, Rach xx

WANT TO KNOW YOUR BODY TYPE?

Complete the quiz in 2 minutes
It’S free
You will get 3 nutrition and workout tips for your body type

The post 5 Fat Loss Habits That Changed My Life – Simple Tips from a Certified Nutritionist & Personal Trainer appeared first on Rachael Attard.