Rachel L'Ecuyer Fitness

09/10/2024

I felt like I was working SO HARD for the longest time and nothing was changing. I felt STUCK!

Here’s what helped me!

09/04/2024

My client completely transformed her body

She’s a busy wife, mom, and full time nurse

She was looking to build a healthier lifestyle and have more energy to keep up with her kids

🚩 She has a chronic back issue that has often left her in a lot of pain

🚩 She was relying on expensive supplements for digestive health

🚩 She wasn’t sure what to eat or how much

We focused on improving her relationship with food by showing her the importance of protein in her diet and we slowly increased her calories through a reverse diet

We developed a gym routine that fit her busy schedule and allowed her to see progress without feeling burnt out

✅ She focused on lifting 3-4x per week

✅ She focused on core stability to help protect her back

✅ She aimed for a daily step goal

✅ She increased her fibre intake through food and no longer required a supplement for digestive health

Although there’s only about 5lbs difference between these photos, she was able to completely transform her body composition while eating more. She’s much more confident navigating social events and no longer has the guilt that can come with indulging in those more fun foods!

She also saw improvements in her back pain which is a HUGE WIN!!!

08/01/2024

Some of my favourite options if I’m out & about but want something that’s still higher in protein!

If I’m getting a side typically it’s a side salad or small fries depending on how the rest of my day looks.

07/30/2024

Some of my favourite ways to get extra protein in my day!

07/26/2024

Sarah has completely transformed her body!!!

She’s been working with me the past 6 months to lose weight while improving her nutrition and building muscle.

Before Fitstrategy

❌She was active but wasn’t following any type of program
❌She didn’t really know what to eat for her goals
❌She had guilt around certain foods and struggled to incorporate them

Over the course of the last 6 months, we’ve been able to

✅Improve her relationship with food
✅Allow her to eat foods she enjoys in moderation
✅Build muscle
✅Improve her confidence
✅Transform her body
✅She’s at her lowest weight while eating more then ever!

Sarah has put in the work! She has seen tremendous changes not just physically but also mentally. I’m so proud of her 💕💕💕💕

This is what she had to say:

“I've now learned that no food is bad food, l've come a long way in my eating journey, I've learned that I can have some treats within reason .. I'm so proud of myself for all the work I've done and learned to love myself more and love my body”

07/23/2024

I lost 70lbs and kept it off while working different shifts!

It’s tough flipping back and forth between days and nights

If anyone tells you otherwise, they’re lying!

And while it may seem more difficult to lose weight when your body feels all over the place, it is still possible!

Here’s my top 6 tips for losing weight while working shifts and keeping it off!

07/19/2024

📌Save recipes for your next meal prep!��Turkey Wrap
- [ ] 1 large whole wheat tortilla (use a protein wrap for extra protein)
- [ ] 4 ounces of sliced turkey breast (about 4-5 slices)
- [ ] 2 tablespoons hummus or sauce of choice
- [ ] 1 cup mixed greens (such as spinach or lettuce)

Poke Bowl
- [ ] 4 ounces of sushi-grade tuna, diced
- [ ] 1/2 cup cooked brown rice or quinoa
- [ ] 1/2 avocado, diced
- [ ] 1/2 cup cucumber, diced
- [ ] 1/4 cup shredded carrots
- [ ] 1 tablespoon soy sauce
- [ ] 1 teaspoon sesame oil
- [ ] 1 teaspoon rice vinegar
- [ ] 1 teaspoon sesame seeds
- [ ] 1 green onion, chopped
- [ ] Optional: seaweed salad, edamame, or any other fave toppings

Chicken Salad
- [ ] 4 ounces (about 1 cup) of cooked, shredded chicken breast
- [ ] 2 cups mixed greens (such as spinach, arugula, or lettuce)
- [ ] 1/2 cup cherry tomatoes, halved
- [ ] 1/2 cucumber, sliced
- [ ] 1/4 cup red bell pepper, diced
- [ ] 1/4 avocado, diced
- [ ] 2 tablespoons balsamic vinaigrette or your favorite salad dressing

Tuna Sandwich
- [ ] 1 can (5 ounces) of tuna in water, drained
- [ ] 1 tablespoon mayonnaise
- [ ] 1 teaspoon Dijon mustard (optional)
- [ ] 1 tablespoon chopped celery
- [ ] 1 tablespoon chopped red onion
- [ ] Salt and pepper to taste
- [ ] 2 slices whole wheat bread
- [ ] Lettuce leaves (optional)

Burrito Bowl
- [ ] 4 ounces cooked chicken breast, diced (about 3/4 cup)
- [ ] 1/2 cup cooked brown rice or quinoa
- [ ] 1/2 cup black beans, rinsed and drained
- [ ] 1/4 cup shredded cheddar cheese (or a dairy-free alternative)
- [ ] 1/2 cup salsa or pico de gallo
- [ ] 1/4 avocado, diced
- [ ] 1/4 cup corn kernels (canned or frozen, thawed)
- [ ] 1 cup chopped romaine lettuce or mixed greens
- [ ] 1 tablespoon Greek yogurt or dairy-free yogurt (optional, for topping)
- [ ] Lime wedges (optional, for serving)

Yogurt Parfait
- [ ] 1 cup non-fat Greek yogurt
- [ ] 1/2 cup mixed berries (such as strawberries, blueberries, and raspberries)
- [ ] 2 tablespoons granola (look for a high-protein variety)
- [ ] 1 tablespoon honey or maple syrup (optional)
- [ ] 1 tablespoon chopped nuts (such as almonds or walnuts)

07/18/2024

Morning vs Night

Trying to achieve that morning leanness led me down a toxic rabbit hole

Every morning I’d wake up super lean but as soon as I had anything to eat or drink I’d start looking more full

So if I had an event or something going on that day, I’d hold off on eating so I could keep that morning look

It continued to spiral from there

I tried fat burners, skinny teas, sweat belts, you name it, to try and achieve that lean look throughout the day

I’d weigh myself throughout the day, feeling worse and worse each time the scale went up

I felt like complete garbage!!! I was so irritable and I had absolutely no energy to make it through my shifts, especially nights! I became a walking zombie from my efforts of trying to achieve that morning look all the time!

After nearly falling asleep during my shifts because I just had 0 energy I realized I had to start eating some more

And while I wasn’t able to keep the morning look throughout the entire day, I actually began to feel WAY better

My energy levels improved so much and I found work went a million times better!!

I also began seeing more progress in the gym. Because I was actually eating whole foods and not relying on fat loss supplements my strength kept going up.

And my body began to change in ways I had never been able to accomplish before.

Now I know just how normal it is for my body to change throughout the day and trying to keep that morning leanness and weighing throughout the day only fu**ed with my head, it never helped!

Instead of focusing on the fluctuations throughout the day I now look at my long term progress and how far I’ve been able to take my body through eating enough, getting in my nutrients and lifting weights!

We all have those thoughts from time to time but you can refuse to take action on them.

Your body is going to change throughout the day, it’s meant to!

Focus on doing the things that make your body feel good, like eating whole foods, movement, and drinking water! You’ll feel a million times better then trying to chase that morning look and you’ll actually see more long term progress! 💕

07/16/2024

What do you struggle with more, fitness or nutrition? What do you want to see more of?

Send a message to learn more

07/14/2024

📌Save Recipe for Later

High Protein Cheesecake Bowl

1 cup fresh/frozen strawberries (thaw if frozen)
3/4 cup Plain Greek Yogurt
1 TBSP Jello Sugar Free Cheesecake Pudding Mix (from USA or online)(can also try vanilla or another flavour)
Graham Crumbs

240cals
21g Protein

07/12/2024

📍Save this and add these to your next upper body workout!

If you’re looking for a strong back to not only look good, but help prevent those dreaded workplace injuries, focusing on building muscle with these exercises is a must!

Bent over rows, lat pulldowns, and cable rows all work the shoulder from different angles, strengthening the lats and other muscles to help you build muscle through the back and arms

And no, it’s not going to make you bulky 😉

Instead, it will provide that snatched waist look that you’ve been looking for

No cable machine? No problem!

Try elevated rows with dumbbells instead 💪

Workout videos in comments!

07/11/2024

If you're not sure how you can increase your protein intake, here's some simple tips to help!