Rachel | Nutritionist & Personal Trainer

It’s not you - it’s the advice you’ve been given. This basic, cookie-cutter weight loss advice isn’t the full strategy you need. (Btw, I’ve created a free 7-Day Fat Loss Forever Challenge, packed with the tips, strategies, and support to help you finally lose weight for good. DM me “Challenge” to join!) Is cardio and eating less good? Sure. But those alone won’t help you lose the kilos and keep them off. You need to strengthen your weight loss and metabolism skills to make lasting change. And the best part? No extreme diets. When you start shedding fat, it comes off fast. I’m teaching you how inside my Free 7-Day Fat Loss Forever Challenge — it’s like getting 12 weeks of nutrition and training essentials in just one week. DM me “Challenge” to join for free! . . . #fatlossforever #metabolismboost #nomorecrashdiets #weightlossjourney #fatlosstips #healthyweightloss #fitnesswithoutextremes #sustainableweightloss #cardioandstrength #loseweightforgood #freechallenge #7dayfatlosschallenge #metabolicreset #weightlossmadeeasy #fitnessjourney #nomorecookiecutterdiets #empoweredweightloss

My husband asks me every week if we can have this for lunch - it’s that good! For 4 serves you’ll need: * 400g can black beans, drained * 420g can corn kernels, drained * 3 tri-colour capsicums, diced * 60g red onion, diced * 40g jalapenos, diced * 40g kalamata olives, diced * 80g feta, crumbled * 50g avocado, diced * 160g tortilla chips * 2 Tbs extra virgin olive oil * 2 Tbs lime juice * 1 Tbs red wine vinegar * 1 Tbs honey * 1 Tbs taco seasoning blend 1. In four glass bowls, combine everything from black beans to avocado. 2. In a separate small bowl, mix together olive oil, lime juice, vinegar, honey, taco seasoning, salt, and pepper. Add sauce mixture to salad. 3. Serve with tortilla chips. Enjoy! Follow @rachelstouchofhealth for more simple, weight-loss-friendly meal prep ideas! . . . #weightlossjourney #healthyeating #mealprep #healthylunch #quickrecipes #healthylifestyle #tastyandhealthy #easymeals #lowcaloriemeals #mealprepideas #healthyrecipes #weightlossmeals #tacoseasoning #weightlossfood #simplerecipes #healthysnack #fitfoodie

What if you stopped chasing quick fixes and focused on creating sustainable change instead? “Since shifting my focus from INTENSITY to INTENTION, I’ve seen the changes I always dreamed of in my body — leaner, stronger, and more energised.” This is hands down the most common feedback I get from my clients! They’re no longer focused on endless cardio or avoiding weights. Instead, they’ve learned how to mix the right exercises for maximum fat loss, muscle definition, and overall vitality. In RTH, you’ll: ⚡️ Learn the exercises that get you toned, based on your unique body type and goals
⚡️ Build a routine that actually gets results and fits into your lifestyle
⚡️ Understand the science behind fat loss and lean muscles
⚡️ Keep your metabolism burning fat, even on rest days Ready to hit reset on your health and body? The 12-Week Health Reset Program is designed for long-term results without the overwhelm. It’s the perfect way to establish lasting habits and get a body you feel confident in. 💥 Spots are filling up quickly! Fill out the application form in my bio to take your first step toward lasting transformation. Or DM me to chat and see if this is the right fit for you! . . . #transformwithintention #metabolismboost #strongerandleaner #fitnessjourney #sustainableresults #bodytransformation #fatlossjourney #fitandstrong #healthyhabits #metabolismreset #strongereveryday #fitnessmotivation #sustainablefitness #nomorequickfixes #healthylifestyle #fitnessforlife #leanmuscle #confidenceinmotion #strengthoversize #resultsthatlast #mindfulmovement #fitnessgoals #fitwithpurpose #transformyourlife #getstronger #fitnesssucces #empoweredliving

Save this SNACK BOX IDEA and follow @rachelstouchofhealth for more! Here’s what’s in my snack pack this week: 🥑 Guacamole – Creamy, rich, and full of healthy fats to keep you feeling full and energised.
🌽 Corn Chips – A crunchy, satisfying base for dipping that still satisfies those savoury cravings.
🍫 Dark Chocolate – A little sweetness with health benefits! Packed with antioxidants and perfect for satisfying your sweet tooth.
🍦 Yoghurt – A creamy, protein-packed addition that supports gut health and keeps you feeling full.
🍓 Strawberries & Blueberries – Sweet, juicy, and antioxidant-rich, these fruits add the perfect burst of flavour. Whenever you’re feeling peckish between meals, simply grab something from your snack box! It’s a simple, effective way to stay on track with your goals and avoid mindless snacking. A little prep can go a long way! Prioritise whole foods, eat your protein, and yes, you can still enjoy treats in moderation. Balance is key! Hope this helps you stay on track ❤️ Remember, it’s all about making nutrition work for YOU. That’s where I come in. Link in bio! . . #healthysnacks #busydayfuel #eatwellfeelwell #snacksmart #snackpack #worksnacks #portablesnacks #snackideas #snacks #nutritionist #perthnutritionist #snacks #snackideas #snackplates #highproteinsnacks #fatlosstips #mealplan #snackbox #healthysnacks

If cutting out carbs, losing weight quickly, and trying extreme diets worked, wouldn’t the weight already be gone? (Btw, I’ve created a *free* 7-Day Fat Loss Forever Challenge packed with tips, strategies, and support to help you finally lose weight for good. DM me “Challenge” to join!) Listen, I get it. You want fast results, and that quick-fix promise is so tempting. You’ve tried it before—carb cutting, extreme restrictions—hoping it would all click. But the truth is, real, lasting weight loss comes from learning how to work with *your* body, not against it. Your metabolism isn’t going to just see you cutting carbs and say, “Yup, I’ll lose 10kg!” It’s more complex than that. In fact, extreme dieting can backfire. Because your body is more savvy than that... and so are *you*. To lose fat and keep it off, you absolutely must understand your body’s needs and implement the right strategies. Your metabolism has changed, and it’s no longer enough to just “cut out carbs” and hope it all comes off quickly. That math ain’t mathing anymore. There’s a very specific weight loss strategy that works right now, and you need to learn it. Luckily, I made it easy for you with my Free 7-Day Fat Loss Forever Challenge. It’s a full 12-week program’s worth of nutrition and training essentials to teach you how to lose weight—and keep it off. DM me “Challenge” to join for free! . . . #fatlosschallenge #sustainableweightloss #heaĺthymetabolism #loseweightforgood #nomorediets #fatlosstips #bodytransformation #metabolismboost #weightlossjourney #weightlosssupport #healthylifestyle #mindfuleating #nomorequickfixes #fitnessmotivation #transformyourbody #fatlossforever #balancednutrition #weightlossstrategies #freefatlosschallenge

Losing weight is one thing, but keeping it off? That’s where the magic happens.✨ The secret? Reverse dieting and building habits that last. Instead of reverting to old eating habits after reaching your goal, it’s about slowly increasing your calories while keeping your metabolism strong. This isn’t a quick fix. It’s a long-term solution to stay on track without feeling deprived or constantly battling cravings. It’s about finding a balance that works for YOU, so you can enjoy life without the stress of constant dieting. 💪 Want to learn how reverse dieting can help you maintain your results? DM me or comment ‘LEARN’ and let’s create a sustainable plan tailored to your lifestyle.💛 . . . #weightlossjourney #sustainableweightloss #reversedieting #healthyhabits #caloriedeficit #fitnessjourney #metabolismboost #nutritioncoach #healthylifestyle #empoweryourself #bodypositive #nomorediets #fitnessmotivation

Is your “healthy routine” secretly sabotaging your progress? As a nutritionist and personal trainer working with busy professionals, I see these habits all the time - and they’re sabotaging your weight loss goals! 📍Follow @rachelstouchofhealth for my handy weight loss tips! 1️⃣ Skipping Meals to Save Time ⏳
We all get busy, but skipping meals throws off your metabolism and can lead to overeating later on. Try eating smaller, more frequent meals throughout the day to keep your body fuelled! 2️⃣ Relying Too Much on Coffee or Energy Drinks ☕️
I get it, the grind is real! But excessive caffeine can lead to energy crashes, poor sleep, and an increased desire for unhealthy snacks. Aim for balanced meals to keep energy steady. 3️⃣ Not Tracking Your Calories 📊
Many think they’re eating “healthy” but don’t realise the hidden calories in dressings, snacks, or larger portions. Tracking your food helps you stay accountable and avoid sneaky calorie creep. 4️⃣ Underestimating Stress and Its Impact on Weight 😰
Chronic stress can wreak havoc on your hormones, leading to cravings, belly fat, and more. Make stress management a priority (whether it’s through deep breathing, walks, or yoga). 5️⃣ Avoiding Reverse Dieting After Weight Loss 🔄
If you’ve lost weight but aren’t slowly increasing your calories again, you’re risking metabolic slowdown. Reverse dieting is key to maintaining your results and boosting metabolism. Small habits make a big difference! What “innocent” habits have you noticed sneaking into your routine? 👇🏼 Let me know in the comments! . . . #nutritiontips #weightlossjourney #reversedieting #busyprofessional #fitnessgoals #healthyhabits #metabolismboost #stressmanagement #loseweight #weightlosscoach #nutritionist #personaltrainer #calorietracking #reversedieting #keytoweightloss #weightlosssuccess #howtoloseweight #weightlosssabotage #weightlosshelp

Real food. Real results. 🍽️ Say goodbye to restrictive diets and hello to your new favourite meals! 🥗🍜🌯🍝🥩🥘 Want more delicious meals that help you lose weight? Visit @rachelstouchofhealth.meals for FREE recipes! 🙌🏼 . . . #sustainableweightloss #healthyeating #proteinpower #nomorediets #realfoodrealresults #loseweighttherightway #healthymeals #burnfatnotmuscle #lowcaloriehighprotein #quickhealthymeals #healthylifestyle #foodthatfuels #healthyanddelicious #weightlossjourney #eatrealfood #mealprepmadeeasy #nogimmicksjustrealfood #freerecipes #healthyweightloss

You don’t have to choose between tasty or healthy – you can have BOTH! Here’s what’s been working for me this week – a snack pack that’s both delicious and nutritious. With a well-balanced selection, you can fuel your body right and still indulge in the flavours you love, all while staying on track with your goals. 🙋🏽‍♀️ Double-tap if you want more snack ideas like this! Here’s what’s in my snack pack: 🍚 Flavoured Rice Cakes – A crispy alternative to potato chips with all the flavour you crave, without the extra calories! 🥒 Tzatziki – Packed with Greek yogurt, this creamy dip boosts your snack with protein and probiotics, helping you stay satisfied and supporting gut health. 🧀 Cheese & Rice Crackers – The perfect combo of protein and carbs to fill you up without the guilt. 🥕 Carrot Sticks – An awesome way to curb your hunger while adding extra fibre to your day. 🍐 Pear – Loaded with fibre, this is perfect for curbing that sugar craving while keeping you energised. Snack prep is all about staying consistent and fuelled, even on those busy days! Nutrition is about balance and making it work for YOU – that’s where I come in. Link in bio! . . . #healthysnacks #busydayfuel #eatwellfeelwell #snacksmart #snackpack #worksnacks #portablesnacks #snackideas #snacks #nutritionist #perthnutritionist #snacks #snackideas #snackplates #highproteinsnacks #fatlosstips #mealplan #snackbox #healthysnacks

Chances are you’re most likely doing most (if not all) of these things and wondering why you have to eat so little, exercise so much, feel so “off” and never reach your goals. It’s not a fun place to be! Follow @rachelstouchofhealth for more tips to shed fat fast! If you’re looking for a surefire way to mess with your metabolism, here are the steps to follow 👇🏼 🚫 Eat Very Low Calories Every Day & ALWAYS Live in a Calorie Deficit 🚫 Do Tons of Cardio (Especially Chronic Long-Distance Stuff) 🚫 Have Very Little Muscle Mass & Don’t Lift Weights 🚫 Constantly Yo-Yo Diet, Always Jumping from One Program to the Next 🚫 Sleep Very Little 🚫 Stay Chronically Stressed Out This is why your metabolism is struggling! 🫣 The good news? Our metabolisms are incredibly adaptable! They adjust based on how you fuel, rest, and train. The good news is, you can turn this around – it just takes some smart, consistent effort! If any of this sounds like you, send me a DM or comment below saying “me!” and I’ll send you my FREE guide on how to assess your metabolism & whether it’s working for fat loss. . . . #metabolism #fixmetabolism #metabolismbooster #weightlosscoach #perthnutritionist #perthpt #fitfam #loseweightfast #customworkouts #customnutrition #loseweight #fatloss #fatlosstips

Fuel your week with these high-protein savoury muffins! 😍 Perfect for meal prep & a quick snack on the go. 📍Follow @rachelstouchofhealth for more meal prep recipes! Ham & Cheese Muffins 👇🏼 For 12 serves you’ll need: * 1 ¾ cup plain flour * 1 ½ tsp baking powder * ½ tsp salt * 1 cup milk * 6 Tbsp Nuttelex, melted * 1 large egg * 1 tsp honey * ¾ cup diced leg ham * 1/2 cup light shredded cheese * ¾ cup corn kernels salt-reduced * ¼ cup parsley, chopped * 2 spring onions, thinly sliced Want the full recipe? Comment ‘recipe’ below and I’ll send you the link so you can enjoy these delicious muffins too! 🤍 . . . #mealprep #highprotein #snackgoals #healthyeating #fitfood #mealprepideas #meslprepsnacks #savourymuffins #healthysnack #highproteinsnack #hamandcheesemuffins

If you’re a busy professional who’s tired of the endless hours at the gym and just wants a simple, effective plan to get in the best shape of your life, this is for YOU! Say goodbye to restrictive diets and hello to sustainable results. Drop a ‘❤️‍🔥’ if you’re ready to transform without sacrificing your time! . . . #busyprofessionalfitness #nomoreexcuses #metabolismboost #reversedieting #efficientworkouts #weightlosscoach