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.

CALCULATE NOW

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.

START THE PROGRAM TODAY

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

START THE QUIZ NOW

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

HOW JENNA’S FITNESS JOURNEY BEGAN

“My fitness journey started from an early age. I was always into sports and keeping fit at school. When I left school, I wanted to join a gym and stay as fit as possible. I was always very mindful of how I looked and I wanted to look a certain way. But I kind of got a bit lost along the way. 

I got into all kinds of training – kettlebells, zumba classes, all things that were fun to do but never really got the results I wanted to get. I then found a personal trainer who had me lifting weights and doing training that was very very intense and hardcore. And I would spend a couple of hours a day at the gym. I was getting stronger, sure, but I didn’t feel like I was seeing the shape I was after. Instead of feeling lean and light, I felt heavy and didn’t love how my legs and arms looked.

After doing all of this training that wasn’t really for me, I did gain a lot of muscle. And I found that people used to comment on my calves a lot, which was a lovely comment. But in my mind, I didn’t want to have these big calf muscles. I wanted to have a leaner look.

Then I found you online. I did the body type quiz and I was blown away that everything I did prior to finding you was so wrong for me. I used to do bike sprints and uphill sprints and my legs would be getting thicker and I’d be thinking ‘oh my gosh I’m supposed to be getting smaller and I’m getting bigger’ and I was just spending so much time doing all the wrong things for my body.”

DISCOVERING THE LEAN LEGS PROGRAM

“I used to spend hours in the gym, lifting as heavy as I could and pushing myself to the max. I thought working out had to be tough to work.

After doing Lean Legs, I just felt like all the walking and the training, my legs changed shape, I had very slimmer thighs, and my calves went so much smaller, which I’d been trying to achieve for such a long time. But yeah after 6 weeks I was like, wow this is incredible. 

With the right foods, it took me 6 weeks to get results on the Lean Legs Program. After 6 weeks, I remember looking down and I literally had abs popping and I was like wow. 

Every Summer when I’m going away with my family, I’ll really knuckle down and I’ll do a couple of rounds of Lean Legs. And everyone’s like ‘oh she’s on her Rachael Attard Lean Legs again’ and I’m so focused because I just know exactly how good I’m going to feel and the compliments I’m going to get, especially on my legs, so many compliments.

I remember going on my first holiday and putting a bikini on and never ever feeling so comfortable in a bikini. And I had a 1 and a 2-year-old at the time.

I’m just about to turn 40 and I look back on my fitness journey and think wow I have come such a long way. I’m so grateful to have found you when I did. When you put so much time into something and you’re not getting the results that you want it can be really disheartening. And also you’ve got conflicting information from personal trainers for example.

I used to worry so much about “falling off” and getting so fed up with the training that I was doing. But I just found that knowing I could get up in the morning even if it was going for a walk, I could do an hour and achieve better results. And it was good having that mindset knowing you can do what you need to do in a shorter amount of time. 

Friends have said to me – do you spend hours in the gym, do you not eat much? And I’m like, I can’t not eat much because I can’t run without fuelling my body. But it’s just once you can get your food and exercise just right, you’ve got all the knowledge there to be able to do and feel exactly how I feel. I have foods in moderation and I think that’s key. I make healthy choices because I know that when I’m training, I’m going to get the best results out of my training.

Also, I started sleeping better as well and overall feeling confident and good about myself.”

TRAINING AFTER HAVING KIDS

“I’ve had 3 children and I’ve had 2 cesarean sections. And I’ve had big big babies. It’s a hard journey being pregnant, your body changing and gaining weight. You don’t recognize yourself when you first have a baby. But to know that you can achieve the results again and be even better is absolutely incredible.

Someone said to me once ‘you’ll never look like you did before, and if you have another baby, you’ll never look like you did last time’. Actually, I can hand on heart say that I’m so much more comfortable in my skin after having a third baby, because I know once I put my mind to it, once I do what I need to in the gym, I can achieve the results with your program so easily. As long as I’m focused. I know it works for me. There was never any doubt in my mind after the third one that I wouldn’t get back to where I was previously.

I don’t know about other moms, but I absolutely love pushing the pram. It’s nice to be outside and breathing in the fresh air and getting your steps in. For a new mom, that’s a great way to get back out there and get walking. I think as a mom, if you’re feeling good I feel like that reflects on you as a person and a mother as well.

My advice is to be consistent and make the time, whatever it is, even if it’s just half an hour, it’s better than not doing anything.”

JENNA’S TOP TIPS AND HACKS FOR STAYING CONSISTENT

Jenna’s fitness journey wasn’t always easy, but she found ways to stay consistent even on the busiest days. Here are her top tips and hacks to help you stay motivated and make fitness a regular part of your routine.

1. PREPARE THE NIGHT BEFORE

One of Jenna’s best strategies for staying consistent is preparing the night before. “I always set out my workout clothes and gather anything I need for my session the evening before,” she shares. This helps eliminate any obstacles in the morning, ensuring she’s ready to go as soon as she wakes up. By having everything ready to go, you can simply get up and start your workout without wasting time deciding what to wear or gathering your gear. It removes the mental hurdle of getting started, which can be especially helpful on busy mornings.

2. FIND JOY IN MOVEMENT

Jenna emphasizes the importance of enjoying your workouts. She found that the key to staying consistent is turning fitness into something fun. “Music is my secret weapon,” she says. “Sometimes I’m literally singing along on my walks or treadmill runs. It makes working out something to look forward to!” If you love music, play your favorite playlist to get in the zone. Whether it’s upbeat tunes to keep you moving or relaxing music to help you focus, making movement enjoyable will help you stick with it in the long run.

But it’s not just about music—Jenna also finds joy in the process of getting stronger and feeling good about herself. When you start enjoying the workout itself, whether it’s a fun walk or a dance class, you’ll naturally look forward to it more, rather than seeing it as a chore.

3. BREAK IT DOWN

Sometimes, the thought of an intense workout can be overwhelming, especially on days when you’re already feeling drained. Jenna recommends breaking down your exercise into smaller, more manageable parts. “If a long gym session feels overwhelming, start with a simple walk,” she suggests. “That little bit of movement can lead to more!” The key is to start small. Even just a 10-15 minute walk can lift your energy levels and make you feel more motivated to keep moving. Once you get going, you might even feel inspired to do more. This approach helps prevent burnout and makes fitness feel more accessible.

4. EMBRACE FAMILY FITNESS

For Jenna, fitness isn’t just about personal time—it’s a family affair! She encourages others to get their loved ones involved in their fitness routines, whether it’s through family walks, runs, or at-home workouts. “Bring the kids along! Pushing a stroller or doing a quick workout at home with them can be fun and energizing,” she says. It’s a great way to bond while staying active, and it also sets a positive example for the next generation.

Including your family in your fitness routine can make it less of a solo task and more of a shared experience, making it feel more rewarding. Plus, seeing your kids enjoy physical activity will encourage them to adopt a healthy lifestyle too!

5. FOCUS ON CONSISTENCY

Jenna’s biggest takeaway from her fitness journey is the importance of consistency. “Even on tough days, I believe that getting in just 15-20 minutes of movement can make a big difference,” she says. “Remember, it’s about showing up for yourself!” Consistency doesn’t mean perfection—it means making the effort to move your body in some way every day, even if it’s just a short session.

Some days will feel harder than others, but Jenna encourages others to focus on doing something, no matter how small. The more you show up for yourself, the easier it becomes to keep the habit going. Even a short workout or stretch can boost your mood, and over time, those small steps add up to big results.

JENNA’S APPROACH TO FITNESS AND FAMILY BALANCE

Balancing fitness with a busy family life can be challenging, but Jenna has found a way to make it work. With four kids and a packed schedule, she’s discovered strategies that allow her to stay active while also prioritizing her family.

EMBRACING MORNING WORKOUTS AND FAMILY SUPPORT

Jenna gives a huge shoutout to her husband for being her rock on this journey. They both make fitness a priority, even with their busy schedules. “He dedicates early mornings to his training, and if I can’t go in the morning, he’ll say, ‘You go out for a walk or gym session; I’ve got it,’” she shares.

They’ve also found creative ways to involve their four kids in fitness! Whether it’s running along the beach with a stroller or getting the kids cheering her on, Jenna shows that staying active can be a family affair. “It’s so rewarding to see them appreciate the importance of being active and healthy,” she adds.

FINDING CONFIDENCE AND JOY IN MOVEMENT

One of the most beautiful things about Jenna’s transformation is how it has impacted her self-image. She feels more confident and fitter now than ever, even after having children! “I think I’m in better shape now than before I had my daughter,” Jenna says, and you can just feel her pride.

It’s a powerful reminder that our bodies can bounce back and thrive after significant changes. Jenna’s journey illustrates that consistency, rather than perfection, is the key. “Once you start prioritizing time for yourself, it becomes easier to keep going. Even a 30-minute workout makes a difference. It’s just about making that time for yourself,” she emphasizes.

OVERCOMING “NO TIME” HURDLES

Jenna often hears the question: “How do you find time for fitness?” Her answer? You have to make the time! For her, that means setting alarms and preparing the night before. “If it means getting up an hour earlier than usual, I’ll do it. That feeling afterward, knowing you’ve done something for yourself, is better than the extra hour of sleep,” she explains.

She also has a little hack that I just love: sometimes, she tells herself she’s just going for a walk, which feels less intimidating. But once she gets going, she often ends up doing a quick workout too! It’s all about those small commitments that lead to bigger results.

INCLUDING THE KIDS AND MAKING FITNESS FUN

Jenna beautifully weaves fitness into her family life. Whether it’s pushing the stroller or doing at-home workouts with her kids around, she shows that movement can be fun and engaging. “The kids love joining me, and it’s become a family bonding activity,” Jenna shares. How awesome is that?

By involving her children in her fitness routine, she teaches them the importance of an active lifestyle, and they see it as a joyful part of life. Talk about setting a positive example!

INSPIRING A MINDSET SHIFT

Jenna’s transformation is about so much more than physical changes. It’s a beautiful journey of finding balance, embracing fitness as a lifestyle, and inspiring those around her. She’s a reminder that fitness can be joyful, and it’s all about feeling good from within.

“It’s not about looking a certain way,” Jenna shares. “It’s about feeling good, being confident, and showing up as my best self for my kids and family.” Her story proves that with a little dedication, self-love, and practical hacks, we can all prioritize our health and well-being, no matter how busy life gets.

Jenna Sanders’ fitness transformation journey is a shining example of what it means to embrace fitness in a way that enriches your life. Whether you’re a busy parent or someone seeking inspiration, remember that your fitness transformation journey is uniquely yours. So, let’s celebrate every small victory and keep moving forward together!

FINAL THOUGHTS

If you’re feeling inspired by Jenna’s fitness transformation journey and ready to take that first step toward your own transformation, I’m here to support you! Whether you’re balancing a busy life or simply looking to embrace healthier habits, remember that your journey is uniquely yours.

Curious about how my Lean Legs Program can fit into your life? Check it out on my website, where you’ll find resources and a community that’s all about uplifting one another. Let’s make fitness enjoyable and meaningful together. Every bit of progress matters, and I can’t wait to see what you’ll achieve!

Let’s get moving and make this journey one you truly enjoy!

Love Rachael xx

CLAIM YOUR DISCOUNT

The post Jenna Sanders’ Fitness Transformation Through Lean Legs Program appeared first on Rachael Attard.

”If you’ve been following me on Instagram, or reading my blog, you know how much our amazing community members (and us!) love to learn about other women’s transformation stories. It is beyond motivating and reminds us that hard work pays off!”

In this interview, I chatted with the gorgeous Mimi Ikonn who followed 3 of my Programs – Lean Legs 1 Program, Lean Legs 2 Program, and Flat Tummy Program.

Mimi is a successful business owner, entrepreneur, a mum, and like a lot of women in the Femme Naiva community, she has a very busy lifestyle. But Mimi is also someone who prioritises a healthy lifestyle and she’s been training consistently for the last few years.

In this interview, we chatted with Mimi about her fitness routine, diet and also about her experience with the Lean Legs Programs.

I hope you get inspired by reading about her journey! :)

MIMI IKONN’S WORKOUT AND DIET ROUTINE

1. YOU’VE BEEN FOLLOWING OUR LEAN LEGS PROGRAMS FOR A FEW MONTHS NOW. WHAT CONVINCED YOU TO CHANGE YOUR FITNESS ROUTINE AND TRY THEM OUT?

MIMI: I have a virtual personal trainer but I decided to try your Lean Legs program after someone recommended it. I slimmed my legs and tummy a lot after using your programs.

RELATED POST: WHY YOU NEED TO KNOW YOUR BODY TYPE TO GET RESULTS YOU WANT

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

START THE QUIZ NOW

2. WHAT IS YOUR DIET like? Can you tell us what you typically eat in a day?

MIMI: I eat very healthy – mostly whole foods, gluten-free, sugar-free and dairy-free. I also eat a pescatarian diet.

3. ALL OUR PROGRAMS LAST FOR 8 WEEKS (AROUND 2 MONTHS) AND MOST WOMEN SEE RESULTS AFTER ONE ROUND. WHEN DID YOU FIRST START SEEING RESULTS WITH THE LEAN LEGS PROGRAM?

MIMI: I would say after a month of doing your program, I started seeing some results…. And the more I do it, the happier I am with how my body is transforming.

RELATED POST: HOW TO GET LEAN LEGS: WHY YOU NEED CARDIO FOR FAT LOSS

4. WHAT DO YOU ENJOY THE MOST ABOUT OUR PROGRAMS?

MIMI: The workouts feel enjoyable – not too hard or too easy. It’s something I look forward to every morning.

5. HOW DID YOU FEEL AFTER FINISHING OUR LEAN LEGS PROGRAMS?

MIMI: Sad, haha! Because it was over. Please bring out Lean Legs Program 3 and 4

Don’t worry, Mimi, we have a new program coming in January! ;)

6. DO YOU HAVE ANY ADVICE FOR WOMEN WHO ARE ABOUT TO START THEIR FITNESS JOURNEY WITH OUR LEAN LEGS PROGRAM?

MIMI: To be consistent with the workouts. Commit to it for at least a month, then it becomes a habit and much easier. :)

Thank you so much, Mimi! We are so happy to hear you are enjoying our programs!

Love Rachael and the Femme Nativa Team xx

START THE PROGRAM TODAY

The post Mimi Ikonn Reviews Our Lean Legs Program appeared first on Rachael Attard.

”If you’ve been following me on Instagram, or reading my blog, you know how much our amazing community members (and us!) love to learn about other women’s transformation stories. It is beyond motivating and reminds us that hard work pays off!”

In this interview, 40 y/o Linda shared her fitness journey after completing the Lean Legs 1 Program two times! She is a clinical psychologist and a mom of 2 based in Scotland.

I hope you get inspired by reading about her journey! :)

LINDA’S REVIEW OF THE LEAN LEGS 1 PROGRAM

1. Can you tell us a bit about yourself?

LINDA: I live in Edinburgh, Scotland. I am 40 and have two children, a 3 year old and an 8 month old.

I’m a clinical psychologist but currently on maternity leave.

I’ve always enjoyed sport and fitness. I’ve been a figure skater since childhood and only stopped when I was pregnant with my first child.
After baby 2 arrived I wanted a way to get back to my pregnant weight and size that didn’t exhaust me and was manageable with young children.

I really wanted to get my legs slimmer because I gained a lot of weight there during my pregnancies, but I couldn’t get back to skating until the children are older.

This is a progress picture Linda took about halfway into the program. She already achieved great progress and looked more toned! :)

2. Did you know your body type before starting our program? Did finding out your body type change your fitness routine?

LINDA: I hadn’t heard of body types before, so this was news to me. I found it fascinating and it made so much sense. Learning about my body type changed the way I thought about exercise.

Previously I would have worked super hard doing intense cardio and weights.
I was exhausted after every exercise session and the weight loss was slow and I never achieved the body shape I wanted.

RELATED POST: How To Lift Weights Without Getting Bulky

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

LINDA: Before having children I did figure skating 2-3 times per week and went to the gym to do extra cardio and weights.

After baby 1 I did a lot of HIIT, weights, and cross-training. I was so tired after every workout as I was postpartum and breastfeeding, but it was the only way I knew to exercise.

My upper body slimmed down back to my pre-baby size, but my legs stayed bigger and my jeans always felt tight.

I gained weight again in my second pregnancy and after baby 2 arrived I wanted a more enjoyable form of exercise to help me get back into my clothes and wanted something that would slim down my legs.

I Googled exercise to slim thighs and found this program. I was a bit skeptical at first because it seemed too good to be true, but I’m glad to say I was pleasantly surprised!

I loved the program, I looked forward to the exercise sessions, I wasn’t exhausted afterwards, and it was great (and easy) to get out for walks with baby in the pram.

This is Linda’s progress after completing all 8 weeks of the program! WOW!

She is a Mesomorph body type and she followed the Lean Legs Program for Mesomorphs. :)

If you don’t know your body type, you can do my FREE Body Type Quiz and find out how to eat and train to get maximum results.

4. WHAT is your diet like? Can you tell us what you typically eat in a day?

LINDA: I’ve always eaten a healthy, balanced diet.
But I hadn’t appreciated the importance of getting the right proportions of carbs and protein before.

I used to start the day with cereal, have a sandwich for lunch, and then a pasta or rice dish for dinner.

Now, I make sure to have protein with every meal and I try to make sure my snacks are protein based rather than carbs.

I didn’t follow the meal plan for the program rigidly as I’m breastfeeding and didn’t want to restrict things my body wanted. But I did switch out a lot of my old snack and meal options for ideas from the meal plan and definitely noticed the benefit of it.

RELATED POST: WHY YOU NEED PROTEIN FOR WEIGHT LOSS

5. When did you first start seeing results and how did you feel?

LINDA: I first noticed results after about 7 weeks. I did the LLP1 twice, and definitely halfway through the second round I found that suddenly things had changed. I had to switch back to my old clothes rather than maternity ones.

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

LINDA: I loved the walking and the resistance training. Walking is such a great way to get cardio without feeling exhausted afterward, instead, I always felt energised. The resistance training really made me feel stronger, which surprised me as it never felt too difficult!

RELATED POST: CARDIO FOR LEAN LEGS

7. How did you feel after finishing the program?

LINDA: I am so happy with the results. I plan to continue this exercise plan I can’t see myself going back to my old ways.

This program fits into a busy lifestyle with little kids and I know I’ll still be able to do it once I go back to work.

8. What would be your advice for other women who are about to start their fitness journey?

LINDA: I would say go for it and trust the process! Walking really does burn fat better than any other type of exercise and it feels great too.

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

Love Rachael xx

START THE PROGRAM TODAY

The post Lean Legs Program Review by Linda from Scotland appeared first on Rachael Attard.

”If you’ve been following me on Instagram, or reading my blog, you know how much our amazing community members (and us!) love to learn about other women’s transformation stories. It is beyond motivating and reminds us that hard work pays off!”

In this interview, we’ve learned about the journey of 24 y/o Katie. She is based in Northern Ireland and she completed our Lean Legs 1 Program in hope to lose weight all over, especially her legs, without getting bulky.

I really hope you enjoy reading about her journey and feel just as inspired by her as we are :)

KATIE’S REVIEW OF THE LEAN LEGS 1 PROGRAM

1. Can you tell us a bit about yourself?

KATIE: I am 24 years old from Northern Ireland. I am a Microbiology Lab Technician for a dairy company and I have been into fitness for most of my life (on and off).

I am currently planning my wedding for 2024 so this was my main aim for beginning a new exercise programme.

2. Did you know your body type before starting our program? Did finding out your body type changed your fitness routine?

KATIE: No I didn’t know there were names for different body types and this has benefited me greatly. I now know the kinds of exercises my body type likes.

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

KATIE: I was big into Les Mills programme and classes inspired by them such as Bodyattack, Bodypump and Body Combat. I also was weight lifting as well.

The main reason I wanted to change is that my body shape was starting to change in a way I didn’t like.

My legs were getting bigger and my jeans did not fit the way they use to. They would be so tight around my legs.

I wanted a program to specifically focus on slimming my legs and lose weight all over but without the bulk.

RELATED POST: HOW TO GET LEAN AND NOT BULKY

BTW, Katie is an Endomorph body type and she followed my Lean Legs Program for Endomorphs. :)

If you don’t know your body type, you can do my FREE body type quiz and find out how to eat and train to get maximum results.

4. WHAT is your diet like? Can you tell us what you typically eat in a day?

KATIE: My diet was terrible before I started the program, before my current role as a lab technician I had an office job where I drank tea all day and snacked a lot and the weight went on very quickly.

Currently, I like to eat between the hours of 12 PM and 8 PM as this works well with my schedule, I would start my day having two slices of whole meal sourdough bread with two eggs and a cup of tea.

Then I would have Greek yogurt with a selection of fruit usually strawberries, blackberries, raspberries, grapes, or banana.

Then I would eat a homemade honey chilli chicken with peppers and rice.

RELATED POST: INTERMITTENT FASTING AND WEIGHT LOSS

5. When did you first start seeing results and how did you feel?

KATIE: I didn’t realize I had made any progress until I compared photos at 4 weeks with the first ‘before’ photos I took so I cannot stress enough to anybody starting on a journey to take photos as it is so rewarding to look back on.

I really noticed at week 6 of the program the biggest change in my thighs and I was able to put jeans on that I hadn’t been able to get on in over a year, I was honestly shook (in a great way), it was the best feeling in the world.

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

KATIE: The workouts didn’t leave me feeling exhausted or fatigued the way other past workouts I’ve done have. I liked the schedule to follow as it helped me stay on track.

I loved the core workouts, I always hated core workouts until I started this programme.

RELATED POST: HOW TO BUILD A STRONG CORE

7. How did you feel after finishing the program?

KATIE: I feel amazing and confident in my body.

I am so amazed that I can get jeans on that I hadn’t had on in over a year and I will definitely be completing another round.

8. What would be your advice for other women that are about to start their fitness journey?

KATIE: Take photos!! And don’t give up, the results may take a few weeks to show but stick at it and you’ll feel on top of the world.

And also don’t beat yourself up if you do miss a day or your eating hasn’t been great. Just take it from the next day and don’t stress over it.

Thank you so much, Katie! We are so happy to be and stay a part of your fitness journey! :)

Love Rachael xx

START THE PROGRAM TODAY

The post Lean Legs Program Review by Katie from Northern Ireland appeared first on Rachael Attard.

”If you’ve been following me on Instagram, or reading my blog, you know how much our amazing community members (and us!) love to learn about other women’s transformation stories. It is beyond motivating and reminds us that hard work pays off!”

In this interview, 28 y/o Nicole shared her fitness journey after completing 2 programs! She is a busy businesswoman based in the USA and has followed our Lean Legs 2 and Flat Tummy Programs.

I really hope you enjoy reading about her journey and feel just as inspired by her as we are :)

NICOLE’S REVIEW OF THE LEAN LEGS 2 & FLAT TUMMY PROGRAMS

1. Can you tell us a bit about yourself?

NICOLE: I live in Las Vegas, 28, I’m a full-time project manager and own a business on the side.

I was once a college and professional volleyball player but only started exercise for personal health and goals after I retired at 23.

Very busy with work and a business but I’m sedentary all day for both so exercise has served as my movement for the day.

2. Did you know your body type before starting our program? Did finding out your body type changed your fitness routine?

NICOLE: No. It absolutely changed my fitness routine.

BTW, Nicole is a Mesomorph body type and she followed our Lean Legs 2 Program for Mesomorphs and Flat Tummy Program which is suitable for all body types. :)

If you don’t know your body type, you can do my FREE body type quiz and find out how to eat and train to get maximum results.

RELATED POST: 9 FITNESS TIPS FOR BUSY WOMEN

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

NICOLE: Playing volleyball and after that, I took fitness classes like hot Pilates, cycling and yoga.

4. WHAT is your diet like? Can you tell us what you typically eat in a day?

NICOLE: Now much cleaner! I don’t limit myself calorie wise, only portion size wise and I try to eat whole foods and a pescatarian diet.

Breakfast is usually oatmeal or avocado toast and fruit.
Lunch is typically a salad or something light and dinner is something heavier like a salmon protein bowl.
I have dessert almost everyday though I couldn’t give up my chocolate and ice cream!

Email

Free 7 Day Weight Loss Meal Plan Form Privacy Policy & Subscribe

Yes, I want to receive emails - Femme Nativa weekly newsletter and special promotions. Please read our Privacy Policy.

GET THE MEAL PLAN

5. When did you first start seeing results and how did you feel?

After 4 weeks I start seeing results and it motivated me to go all in :)

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

NICOLE: The flexibility!

Knowing a walk was a part of my routine everyday made it manageable if I couldn’t do a resistance exercise that day and I still felt like I was accomplishing something.

It was very easy to build my schedule around and knowing the workouts were quick made it mentally easier to do knowing I wouldn’t have to spend 2 hours in a gym to finish.

RELATED POST: CARDIO FOR LEAN LEGS

7. How did you feel after finishing the program?

NICOLE: Strong, confident and sexy!

8. What would be your advice for other women that are about to start their fitness journey?

NICOLE: Give it at least 2-3 weeks consistently. It may feel intimidating at first but it starts to become more maintainable and something to look forward to each day.

Make the program work for you and remember why you started! It’s a lifestyle not a chore :)

Thank you so much, Nicole! We absolutely love your progress! :)

Love Rachael xx

CHECK OUT THIS PROGRAM

The post Lean Legs 2 & Flat Tummy Review Programs Review by Nicole appeared first on Rachael Attard.