Rachel Parcell's weight loss journey has inspired many, particularly mothers seeking to regain their fitness after pregnancy. Her approach emphasizes gradual lifestyle changes, consistent effort, and finding a sustainable balance between fitness and personal life. This article delves into the details of her journey, offering insights into her workout routines, dietary adjustments, and motivational strategies.
Initial Hesitations and Motivations
Initially, Rachel Parcell felt apprehensive about sharing her fitness journey publicly. She admitted to feeling self-conscious about her postpartum body, particularly her stomach. She often avoided showing her side profile in photos, opting instead for one-piece swimsuits or high-waisted options. However, her desire to improve her health and fitness levels ultimately outweighed her reservations, leading her to share her experiences and inspire others.
The Spark: A Mom Fitness Group
Rachel's journey began unexpectedly during a church activity at her home. A casual conversation with two young mothers about the challenges of "post-mom bods" led to a discussion about fitness. Inspired by a fit friend, they decided to start a "mom fitness group" using the Bikini Body Guide (BBG) program by Kayla Itsines. Despite initial skepticism, a text from her friend Carli motivated Rachel to attend the first workout session in her backyard. This marked the beginning of a transformative fitness journey.
Easing Into Fitness: A Gradual Approach
One of the most important aspects of Rachel's journey was her gradual approach. She didn't jump into intense workouts immediately. Instead, she started slowly, working out three days a week using the BBG app. After about four weeks, she gradually incorporated cardio classes into her routine. Around week five or six, she added Fitness Carli's meal plan, further enhancing her results. This step-by-step approach prevented her from feeling overwhelmed and allowed her to establish a sustainable fitness routine. By week nine, in addition to BBG resistance training and healthy eating, she began training for a half marathon.
Balancing Motherhood and Fitness
Many mothers struggle to find time for fitness amidst the demands of childcare and other responsibilities. Rachel acknowledged the reality of "mom guilt" and shared her strategy for balancing motherhood and fitness. She wakes up at 6:00 am to complete her BBG workouts or runs before her children wake up. Although it was initially challenging, she found that consistently waking up early allowed her body to adjust, and she now enjoys her early morning workouts.
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The Importance of Diet
Rachel emphasized the crucial role of diet in achieving her fitness goals. While she initially ate whatever she wanted when she started BBG, she noticed better results when she incorporated Fitness Carli's meal plan around week five. She tracked her calories and protein intake, reinforcing the idea that "it's 80% eating." She stressed that proper nutrition is essential for seeing desired results, as resistance training and healthy eating work synergistically. She did not follow the BBG nutrition plan, finding it less suitable for her due to the foreign nature of some of the foods recommended, since Kayla, the creator, is from Australia. Instead, she found Fitness Carli's meal plan to be simple, delicious, and realistic.
Workout Routine Details
Rachel's workout routine primarily consisted of the BBG program, known for its quick but challenging circuits. Each workout includes two circuits, each lasting 14 minutes, totaling about 30-45 minutes, including stretching. During the week, she runs 2-4 miles, which takes about 15-40 minutes. On Saturdays, when training for a half marathon, she does longer runs that can last 1-2 hours. She often does her BBG workouts at home using the app, demonstrating that it can be done anywhere.
Favorite Workout Gear and Brands
When it comes to workout attire, Rachel prefers brands like Lululemon and Kiava.
Results and Motivation
Rachel experienced both weight loss and inch loss as a result of her fitness journey. She also noted the difference between being "skinny and soft" versus "skinny and toned or strong." She found that working out and eating healthy made her feel better than she did when she was 17. To stay motivated, Rachel embraced the mental challenge of completing each rep during her workouts. She treated it like a game, setting numerical goals for herself. Before BBG, she eats a Treetop Apple Sauce pouch, and before a run, she eats a slice of peanut butter toast. She also emphasizes the importance of stretching and warming up muscles before starting any workout.
Sustainability and Long-Term Commitment
Rachel believes that her fitness routine is sustainable in the long term. She has done both at-home and gym workouts, depending on the day. She also shared her go-to breakfast and snack ideas, such as protein shakes with spinach and peanut butter toast with apples. The BBG program requires minimal equipment, such as hand weights and a mat. While she had a background in dance, she hadn't worked out in over a year when she started BBG.
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Key Secrets and Lifestyle Changes
Rachel's biggest secret is to ease into fitness gradually. She recommends taking a before photo to stay motivated, finding a workout partner, and establishing a comfortable routine before focusing on diet. She emphasizes that it's a lifestyle change that requires patience and consistency, with balance being key. She also allows herself cheat meals on the weekends to maintain a healthy balance. She added HITT in at about week 5, enjoying High Fitness classes or sprints on the treadmill.
Addressing Specific Questions and Concerns
Rachel answered several questions about her fitness journey, providing practical tips and advice:
- Snacks: She recommends Boom Chicka Pop, Dannon Light and Fit Greek Yogurt, protein bars, apples, and cheese sticks.
- Family Meals: Her family eats the same dinners from Fitness Carli's meal plan, though she makes separate meals for her babies for breakfast and lunch.
- Cardio: She does cardio about 4 times a week while training for a half marathon, but would do 2-3 times a week otherwise.
- Nursing and C-sections: She waited until she was done nursing before starting to workout and had to modify ab workouts due to Diastasis Recti (abdominal separation).
- Missed Workouts: She hasn't missed a BBG workout since May, even when on vacation, but has missed run or cardio days.
- App vs. E-book: She prefers the BBG app for its ease of use.
- Eating Out: She uses weekends as cheat meals and chooses restaurants with options that align with her meal plan, such as the Wild Rice Kale Salad from Cubby's.
- Calorie Counting: She uses the Lose It! app to track calories.
- Fitness Goals: Her ultimate fitness goals are to be healthy, confident, and happy.
- Tracker: She wears an Apple Watch for High Fitness and running but not for BBG.
- Customizing Workouts: She followed the BBG program as is without customizing it.
Postpartum Fitness and the SWEAT App
Inspired by Rachel Parcell’s postpartum fitness journey, another woman shared her experience using the SWEAT app. She began a light return to exercise about 4 weeks postpartum, focusing on core strength and gradual progression. She chose the postpartum program within the SWEAT app because it was quick, doable, and focused on core strength. The workouts consist of a warmup, two sets of three exercises, and a cooldown/stretch. She does strength workouts three times a week with two cardio days in between, incorporating Peloton rides or family walks. Her motivation was not just to lose baby weight but also to address ongoing high blood pressure issues developed during pregnancy.
Dietary Changes for Health
In addition to exercise, she made dietary changes to improve her health and manage her blood pressure. She re-read the book "How Not To Die" and incorporated recommendations such as adding flaxseed, beet juice, and lowering sodium intake. She is also focusing on incorporating more fruits and vegetables into her diet and paying closer attention to food labels to avoid additives and processed foods. She and her husband started drinking a green smoothie each day to increase their nutrient intake.
Workout Gear Recommendations
She recommends a foam roller and resistance bands for the SWEAT app workouts, noting that other equipment can be modified.
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Katherine Heigl's Postpartum Journey
Actress Katherine Heigl also shared her postpartum fitness journey, noting that it took her about 14 months to get back in shape after the birth of her son. She used the SWEAT app and BBG programs to achieve her fitness goals. She was motivated by an upcoming beach vacation, a new job, and a desire to feel fit and strong.