Rachael Kirkconnell, known from The Bachelor, demonstrates how to integrate health and fitness into daily life without sacrificing enjoyment. Her approach emphasizes balance, combining regular workouts with mindful indulgence.
The Importance of Balance
Kirkconnell highlights balance as the cornerstone of her lifestyle. She advises adjusting your routine based on your plans. "I think the key is balance! If you know you are about to indulge in a heavy meal that night, make sure you are getting a good workout in that morning and have a super light and healthy breakfast and lunch."
The 80/20 Rule
Rachael is a proponent of the 80/20 rule, prioritizing nutritious meals 80% of the time and allowing for treats in the remaining 20%. "I'm a huge believer in the 80/20 rule, while we love to go out to eat or splurge on big meals, we have more meals that are healthy and nutritious than not. 80% healthy, 20% treats!" This method allows for flexibility and prevents feelings of deprivation.
Workout Motivation and Activewear
Reliable Activewear
Comfortable and supportive activewear is crucial for workout motivation. "No one wants to spend their workout session pulling up leggings or adjusting their sports bra. Wearing clothes that are supportive and comfortable is key, which is why Rachael created a collection with 437."
437 Collaboration
Rachael's collection with 437 focuses on creating functional and flattering pieces. "This capsule was over a year in the making. The 437 New York Minute capsule even includes a piece inspired by Matt."
Read also: Rachael Ray's Health Journey
The V Legging
The V Leggings from the 437 collection stand out due to their design and material. "Unlike most leggings, the V Leggings have both a high waisted v-waistband and v-dip back detail that is made to flatter your curves and accentuate your waist and bum (hence the name). They are also made with 437's Cloud fabric, which is moisture-wicking so they're great to sweat in, and they're also sustainably sourced." These leggings are available in six colors, ranging from XS to 2X.
The Rachael Onesie
The Rachael Onesie is another favorite from the collection, ideal for workouts and versatile enough to be styled for various occasions. "The Rachael Onesie might be my favorite piece from the collection. I LOVE it to workout in, not having to readjust your bra or pull up your leggings, it's so great. I also love being able to throw a jacket or hoodie over it and turn it into a cute biker-short look alike outfit. You can also throw some cute sweatpants and sneakers on with it and go shopping, go out to eat, etc!"
The Matt Hoodie
Inspired by Matt James, The Matt Hoodie prioritizes comfort and functionality. "Definitely the hood itself, Matt ONLY wears hoodies, no crewnecks, he loves and needs pockets in the front which we made sure to have, but the cherry on top and what sets this hoodie apart from other hoodies on the market is the fabric. It is so soft and light yet thick and warm. It's also already pre-shrunk so what you see is what you get!"
Workout Accessories
Headphones
Rachael recommends noise-canceling headphones for an immersive workout experience. "My favorite headphones that I cannot go on the treadmill without are the Sony WH-1000XM5 Noise Canceling headphones."
Water Bottle
Staying hydrated is essential, and Rachael prefers a reusable water bottle with practical features. "Oh! I love Ello Water Bottles. They are my favorite. It has a built-in silicone coaster at the bottom, a locking leak-proof lid, and it keeps my ice from melting for hours!"
Read also: Weight Loss Tips from Rachael Ray
Hair Accessories
For managing hair during workouts, Rachael suggests gentle silk scrunchies. "I love a good thin silk scrunchie for my hair. I have super fine and thin hair and the silk is gentle on my hair, yet it's still strong and holds my hair right in place my entire workout!"
Post-Workout Skincare
Cleansing Cloths
To refresh skin after a workout, Rachael uses gentle cleansing cloths. "Paula's Choice has some great Gentle Cleansing Cloths that are oil-free and great to use right when you're done sweating. I'll have these in my gym bag to use instead of rinsing my face with just water."
Hydrating Mask
For on-the-go hydration, she recommends a moisturizing mask. "I also love to use the Summer Fridays Jet Lag Mask whenever I'm on the go as a moisturizer. Not only is this great after a flight while traveling for extra hydration, but it's good anytime your skin is needing some moisture."
Sunscreen
Protecting skin from the sun is also a priority, with a preference for sunscreen that adds radiance. "The Protect + Glow has an incredible glowy tint or shine to it and it makes your skin look radiant."
Dry Shampoo
To maintain hair freshness post-workout, Rachael recommends a powder dry shampoo. "I love the Odele Dry Shampoo! It's a powder dry shampoo so there is no aerosol, and I think the nutrient-packed powder actually soaks up the oil so much better in my hair. It also gives me great volume and doesn't have a super strong scent, which Matt loves."
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Matt James' Fitness and Wellness Routine
Matt James, Rachael’s boyfriend, also emphasizes the importance of health and wellness. He focuses on physical fitness, mental health, and maintaining a balanced lifestyle.
Marathon Training
James is an avid runner who sets ambitious goals. "Earlier this year I ran the London Marathon, and I had a goal of going under three hours in the marathon and I was 42 seconds off that goal, which means that I’ve got to push the marathon training a little bit harder. I wasn’t doing enough to make sure I was getting over the edge."
Recovery
To manage the demands of rigorous training, James incorporates stretching, icing, rest, and proper nutrition. "What I’ve seen in my uptick in training is that my body has reacted to me pushing it more rigorously, so I’m having to do more stretching, more icing, more rest, and recovery. And recovery also entails eating and making sure I’m getting enough protein to rebuild those muscles that are being torn down."
Managing Aches and Pains
James uses TYLENOL® Easy to Swallow to alleviate minor aches and pains associated with his active lifestyle. "Tylenol® Easy to Swallow is a way for me to manage those minor aches and pains that I have when you’re putting 50 or 60 miles on your legs a week, it starts to add up."
Advice for Beginners
For those starting a fitness journey, James advises joining a run club, using proper equipment, and focusing on personal progress. "One would be to look to join a run club, and there are run clubs in every city… The second thing I would say is to make sure you have the proper equipment. If you’re running in shoes that aren’t made for running, then you’re going to run into injury issues… The last thing I would say is just to have fun… Everyone’s bodies, everyone’s experience is their own, so don’t compare yourself to the next person and just hyperfocus on yourself and set goals according to what you want to achieve."
Mental Health
James prioritizes his mental health by maintaining a structured routine. "I make sure that everything I do is regimented, and when I’m sticking to my regimen then everything falls into place… So, for instance, the first thing I do when I wake up after I do my devotions and my reading is I do my running and my exercising, and that’s every single day."
Inspiration
James credits his mother for inspiring him to overcome challenges. "The grace and humility she had in raising us, and the love that she showed us through that, and seeing her personal growth in her career through all of that was like, man… So just seeing her succeed gave me the confidence to go out and fail fast and not worry about making mistakes."
Life Lessons
James emphasizes the importance of learning from mistakes and pursuing one's passions. "Growth comes with making mistakes, and as long as you’re not making the same mistake, then you’re learning… My big advice about pursuing work and career goals is to understand that as you get closer to doing the things you want to do, you can cross off the ones that you don’t."
Shared Interests: Food and Travel
Matt and Rachael share a love for food and travel, exploring different cuisines and cultures together.
Cooking Together
Rachael enjoys cooking, and they often experiment with recipes in her kitchen. "She’s a phenomenal cook, so whenever we’re back in Georgia where she’s based… we spend a lot of time in her kitchen cooking, sampling different recipes that I like from experiences that we’ve had in restaurants."
Exploring Culinary Experiences
They seek out unique culinary experiences when traveling. "But when we travel, which we do a bunch, we’re constantly looking for the next best thing to share with everybody. Because I think one of the joys is traveling is getting to experience different cultures through food, so we’re always looking for the greatest and latest in every city."
Adapting to Locations
Their food choices vary depending on their location, with a preference for fresh seafood in Miami and Southern comfort food in Georgia. "When we’re down here in Miami, we make a great deal more fresh seafood-ish dishes as opposed to being in Georgia where it’s more Southern comfort, with a little heavier dishes."
Rachael's Active Lifestyle
Beyond structured workouts, Rachael incorporates various activities into her lifestyle, including hiking, Beachbody workouts, and skiing.
Hiking
Rachael enjoys hiking, which she finds beneficial for both physical and mental well-being. "If adrenaline, which is produced by the body to cope with real or perceived danger, isn’t released from the body, it accumulates, causing muscle tension and feelings of anxiety. Walking releases this adrenaline. Results showed immediate decreases in tension and anxiety after walking, regardless of how fast or slow the participants walked."
Beachbody Workouts
She utilizes Beachbody at-home workouts for convenient cardio. "Who says you have to leave your house to get some cardio in?"
Outdoor Activities
In the winter, Rachael enjoys skiing, adding variety to her fitness routine.
Quick Ab Workouts
Rachael maintains she achieves her abs with a quick 5-minute workout.
Diet and Indulgence
Healthy Diet
Rachael maintains a healthy diet but allows for occasional indulgences, like ice cream.
Realistic Serving Sizes
She emphasizes the importance of being mindful of serving sizes to maintain balance. "Make sure you have a realistic serving size."
Communication and Support
Matt and Rachael support each other's fitness goals and communicate openly about their aspirations.
Mutual Encouragement
They encourage each other to stay active and try new activities. "We just communicate. We have conversations where we're talking about what we want the future to look like and what our goals and aspirations are. We keep each other honest in that way. She'll be like, 'Hey, Matt, you said you were going to run today. Get up.'"
Trying New Activities
They participate in each other's preferred workouts, such as Pilates and running. "She's not trying to be anything she isn't. She isn't an ultra marathoner. She likes Pilates, and I think we try to pull each other into each other's things. She'll bring me to a Pilates class, and I'll try her workouts, and it opens my eyes to things. I'm like, 'Man, I'm not as strong as I thought I was! Pilates is hard!'"
Shared Enjoyment of Food
They prioritize each other's preferences when dining out, ensuring both enjoy the experience. "When we're on a date, I default to whatever she wants to do. There's nothing worse than going somewhere and you get something you're not stoked about, especially food. We'll typically eat sushi or Italian; it depends what she's in the mood for."
Motivation and Partnerships
Matt James partners with brands like RXBAR to promote motivation and healthy habits.
RXBAR Partnership
James has partnered with RXBAR to provide motivation through AR-scannable packaging. "It's very fitting to partner with a company like RXBAR. I'm a consumer of RXBAR Protein Bars, and as someone who is constantly fighting the internal battle of giving up, every run, I'm like, 'You can't do this. You're not fight enough. You're tired, your feet hurt, you didn't get enough sleep,' but those are all B.S. thoughts. I'm fighting to get them out of my brain," he explains. "What better way to motivate people who are probably have similar thoughts on their runs? Then, to come at them with a No B.S. Motivator with RXBAR and encourage them either before they run or after and say congratulations, we did this, that's not a lie! It's nice to know I'm not doing this by myself. I feel seen."
Benefits of RXBAR
He values RXBAR for its protein content and convenience. "It provides fuel, rebuilds muscle, they travel great, you can have it on the go, you can have it before a run. Anytime a brand reaches out that you support and you're a fan of is the icing on top of the cake!"
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