Learn how to lose body fat and build muscle
without cutting carbs, endless cardio, or another fad diet.
If you’re a driven, high achieving woman looking to get a lean and strong body, without your life revolving around your "diet" then listen up!
You've tried all the things -- low carb diet, intermittent fasting, calorie restriction, endless cardio, and you realize that none of these strategies provide you with lasting (sustainable) results. You consider yourself to be a healthy person and want your body to reflect that. If this sounds like you, then you would be a great fit for my Lean and Strong Group Program!
In this 12 week online group program...
- You will go from feeling confused on how to lose stubborn body fat to feeling confident on how to feed your body in a way that is enjoyable and sustainable, so that you can achieve the body composition that YOU desire.
- You will learn how to implement a custom nutrition plan that takes you from feeling fluffy and soft to lean and strong.
- You will go from feeling dissatisfied around your body to feeling proud of its strength and abilities.
- You will go from feeling addicted to caffeine for energy to feeling focused and energized, experiencing a natural high from eating the foods that nourish your body.
- You will learn to lose the shame around food and finally step away from fad diets.
By the end of this 12 week program,
you will have…
-
An Understanding Of Your Personalized Nutrition Needs
No more cookie cutter diet plans. You will have a personalized plan for your goals. -
A Step by Step Plan of How to Achieve Your Body and Fitness Goals
No more guessing what you should be doing in order to get results! In this program, you will learn exactly what you need to be doing in order to get the results you desire! -
A Full Understanding (and Plan) of How to Achieve Lasting Fat Loss
No magic bullets or special shakes. During this program, you will learn what most women are doing wrong in their efforts to lose weight! -
A Full Understanding (and Plan) of How to Build Muscle
Do you want to actually "look like you workout?" Are you tired of not seeing progress from the work you put in? You'll be given a specific, effective plan for building muscle! -
An Improved Mindset Around Food and Fitness
Neither food or exercise should be used as tools of punishment. Throughout this program, you will have the opportunity to completely transform how you view both food and exercise for the better!
“I finally came to the realization that I needed to be eating more. My relationship with food has always been that of restriction, but working together has taught me that I can eat more and reach my goal. I also learned that it’s perfectly ok to exercise less.”
L.B.
Sam went from eating 1200 calories/day to nearly 2000 calories per day and actually lost inches. She has gained freedom with food and confidence in her body!
Tracie had been a chronic dieter from childhood, so the idea of eating more concerned Tracie. Wouldn't eating more actually cause weight gain? Tracie improved her digestion, energy levels, and lost 14lbs!
"I achieved pretty sizable body composition changes that I am so proud of and worked so hard to achieve. Also, I learned that I don't need to be hungry or restrictive in order to make these physical changes. I am feeling so much more balanced mentally and physically. I had the mental shift from resenting or being dissatisfied with my body to being proud of my body - admiring its strength and all it allows me to do each day. As women specifically, we have so many cultural beliefs we've internalized about our size, our eating habits, etc. I want everyone to feel free of those beliefs the way that I do!"
- K.W.
"My goal when I started working with Rachel was to lose weight. Things that have actually happened:
♥️weight loss
♥️muscle gain from improved performance/nutrition
♥️WAY better relationship with food
♥️less sugar cravings
♥️improved mood/decreased anxiety
♥️better understanding of nutrition
♥️not fearful of carbs 😳 this was huge for me!
Bottom line, working with Rachel has been life changing for me...She has helped me completely change my mindset around food."
- M.C.
"I lost all of my baby weight (and then some!) and was able to fit back into my pre-pregnancy clothes.
When I started with Rachel, I was surprised to find that I wasn't eating enough for my daily needs. What I was doing wasn't working, and I wouldn't have known where to start without her! Having increased energy and fueling my body with what it needs has made a big difference in my mental health.
I was uncertain of tracking macros, because I felt like having to keep track of every little thing I ate might feel restrictive or put too much focus on food. But I trusted the process, and I was so happy to find that it was actually really freeing for me. I found that I needed more food to fuel myself than I had previously been consuming. Between that and eating more balanced macros, I was pleasantly surprised at how much more energy I had. It has changed the way I look at eating and approach fueling my body!"
- E.P.
When you enroll during this limited time period,
you’ll get:
Lean and Strong Online Program
A $3000 Value
-
9 Information Packed Self- Paced Modules
ALL of the content outlined below that you can work through at your own pace! No more googling and trying to figure it out on your own.
-
6 Group Coaching Calls
Led by me (Rachel, a registered dietitian) you'll receive extra coaching to support you throughout your journey! -
Weekly 1 on 1 Message Progress Check-Ins
Looking for that individual support? You'll have weekly progress check-ins with Rachel so you don't ever have to wonder if you are on the right track! -
Private Support Community and Accountability
Join dozens of other ladies who have completed this group program AND women in this round in our private online group! This online group is wonderful for support and accountability so that you don't feel like you are in this alone!
What’s Inside the Lean and Strong Online Modules
Module 1
Nutrition Foundations
Module Highlights:
Become an expert of your own body and nutrition. By the end of this module, you will understand calories, macronutrients (protein, fat, and carbohydrates) and why a fad diet isn't the answer for lasting results!
- Why Restrictive Diets Don't Work
- Understanding Total Daily Energy Expenditure
- Understanding Macros (Protein, Fat, and Carbohydrates)
- Why to NOT Just Count Calories
Module 2
Tracking Your Macros
Module Highlights:
Does the thought of tracking your food overwhelm you? In this module, the process of food tracking will be broken down step by step so that tracking (and hitting your targets) will feel like a breeze!
- How to Use a Food Scale
- Common Tracking Mistakes
- Flexible Macro Tracking
- Tracking Tips
- How to Use Cronometer for Food Tracking
- Pre-planning Your Meals
- Estimating Portions Using Your Hands
Module 3
Fat Loss
Module Highlights:
No magic bullets or special shakes here! In this module, you will learn the exact process of successful (and realistic) fat loss and how to implement your plan, track your progress, and make adjustments along the way!
- Understanding a Fat Loss Plan
- Determining Your Fat Loss Macros
- How to Track Your Progress
- Prioritizing Consistency Over Perfection
- What to Do When You Hit a Plateau
- Ending Your Fat Loss Plan
Module 4
Mindset
Module Highlights:
In this module, you will learn that mindset is everything! You will be taken through exercises that will allow you to ditch the fad diet mentality for good and finally take control of food, rather than food controlling you!
- Taking the Authority Mindset
- Ditch the Fad Diet Mentality
- Mindset Makeover
- What to Do When You Feel Overwhelmed
Module 5
Social Events
Module Highlights:
One of the biggest hang ups I see when working with clients is them feeling unsure of how to navigate social events while trying to reach their health and fitness goals. In this module, you will learn that it is possible to reach your goals without giving up your social life!
- Avoiding the All or Nothing Mentality
- Flex Meals
- Eating Out
- How to Navigate Travel
- How to Track Alcohol
Module 6
Movement and Muscle
Module Highlights:
In this module, you will learn what it required to achieve the "toned" look that most women are after. Rather than endless cardio and HIIT workouts, you will learn that building muscle is key to a lean and strong body.
- The Importance of NEAT (Non-Exercise Activity)
- Benefits of Muscle
- Progressive Overload
- Pre and Post Workout Nutrition
Module 7
Reverse Dieting
Module Highlights:
If you are a woman that has always been on a diet, then reverse dieting will be key for your results. Ever heard that in order to lose weight you need to eat more? This is the idea behind reverse dieting, bringing your body to a place where it feels safe to lose weight because it is receiving adequate nourishment.
- What is a Reverse Diet and Why is it Important?
- Implementing a Reverse Diet
- How to Tracking Your Progress During a Reverse Diet
Module 8
Maintaining Your Results
Module Highlights:
Most women have no idea how to maintain their results after losing weight. Unfortunately, they think that in order to maintain their results that their world has to revolve around food and fitness. In this module, you will learn how to create a sustainable maintenance plan so that you can continue to enjoy your hard earned results without obsessing about it for the rest of your life!
- Creating a Sustainable Maintenance Plan
Module 9
Tools and Resources
Module Highlights:
All the tools and resources that you will need for success throughout the program!
- Recipes with Macro Breakdown Included
- Meal Planner
- Full Sample Eating Days
- Supplements 101
- Mindful Eating
- and MORE!
Fast Action Bonus for the first 10 Enrollments!
Be one of the first 10 ladies to register and you will receive...
A Custom Nutrition Plan (A $350 Value)
Built by Rachel, you will receive a custom nutrition plan with not only your macros calculated for you, but also a custom meal plan with recipes!
What You’ll Get:
- Your recommended calorie, protein, carbohydrate, and fat targets based upon your goals and detailed intake form.
- A meal plan with 2 breakfast ideas, 2 lunch ideas, 5 dinner ideas, and 2 snack ideas!
- Simple, quick recipes that go along with the meal plan based upon your preferred eating style (vegetarian, vegan, dairy free, gluten free, etc.)
- Any of your food preferences will be taken into account!
Plus These Additional Bonuses to Help You Up Level Your Results!
Bonus 1
12 Week Exercise Program
A clear-cut strength training plan that tells you exactly what exercises to perform, how many sets and reps to complete, with demonstration videos for all movements.
(A $300 Value)
What You’ll Get:
- At Home or Full Gym Options
- Workouts are updated every 4 weeks
- An app that makes tracking your progress seamless
- Beginner and Intermediate Options
- Video demonstrations for all movements
Bonus 2
Lean and Strong Guide in Print
A 92 page support guide mailed directly to your home. All supplemental course material available at your fingertips! This guide includes cheat sheets, grocery lists, shopping guides, food swaps, and recipes!
(A $100 Value)
What You’ll Get:
- Shopping Guides, Food Swaps, and Recipes
- Sample Full Days of Eating
- Habit Tracking Journal
- Travel Tips
- Hormone Supportive Foods
- No Cook Meal Ideas
Bonus 3
Women's Hormones Guest Expert
Learn about the importance of supporting your hormones through nutrition and lifestyle factors with this guest expert talk!
(A $300 Value)
I can’t wait for you to join Lean and Strong
As embarrassed as I am to admit it as a nutrition professional, at one time I was on the hamster wheel of yo-yo dieting, trying to find the secret to have a lean and strong body. At the same time, I was doing high intensity exercise 6 days per week and felt guilty when I took a rest day. I restricted during the week and then "went crazy" with my food choices on the weekends. I was stuck in the cycle of shame around my food choices, feeling as if I did not have enough discipline or will power.
It wasn't until I started eating the right balance of macronutrients, quit following silly food rules, and learned the right way to build muscle that I finally started seeing the changes I wanted in my body!
What is even better, though, is that I no longer feel chained to food rules or spending hours at the gym. I am able to eat the foods I love, take much needed rest days, and feel confident in my body!
And I want that for YOU too! I created this program so that any woman can have the opportunity to achieve a lean and strong physique while simultaneously getting off the hamster wheel of yo-yo dieting.
Are you ready to get lean and strong for good? Let's do this TOGETHER!
- Rachel
Here’s what you’re getting when you enroll today:
- Custom Nutrition and Meal Plan - $350 Value
- Lean and Strong Self-Paced Modules - $3000 Value
- Weekly 1 on 1 Progress Check-Ins - $1500 Value
- 6 Group Coaching Calls - $1500 Value
- 12 Week Exercise Programming - $600 Value
- Lean and Strong Guide - $100 Value
- Guest Expert on Women's Hormones - $300 Value
When you add it all up, that’s a value of over $7000!
But when you enroll today, you’ll get access to everything for just:
OR
90 Day Money Back Guarantee
Because I am so confident in this program, I am offering a FULL refund if you are not completely satisfied with this program! So there is really nothing to lose!
If you are not completely satisfied with the program, you must have completed 100% of the online modules and attended at least 70% of the group coaching and implementation calls in order to qualify for the full refund.
Refunds will not be granted if these requirements are not met.
Frequently Asked Questions
What women asked before signing up for Lean and Strong
This program costs too much. Do you have anything cheaper?
Do you offer longer payment plans?
I have worked with a "nutrition coach" before. How is your program different?
What type of exercise programming is included?
Will I only have access to this program for 12 weeks?
I think I am too old for this program. Do you work with women over 50?
Enroll in Lean and Strong Today
OR
Still thinking about it?
Lean and Strong is PERFECT for you if…
- You are a complete newbie and looking to get results the right way the first time.
- You have tried ALL the diets but haven't found a sustainable plan that gets you results.
- You consider yourself to be knowledgable about nutrition but are confused with all of the different recommendations and want to know what is right for you.
- You are motivated and willing to say yes to your current and future self.
- Are ready to give up fad diets for good.
- Are excited about feeling strong and confident in your body.
- Ready to take the actions needed to get a lean and strong body.
