Rachel Bird Personal Training

Rachel Bird Personal Training Personal Trainer, Nutritionist, Clinical Pharmacist helping people lead healthier, happier lives.

10/03/2024

Let’s make this your best netball season yet!
Drop me a comment or message with ‘Netball’ and I’ll do the rest! 💪🏼

Client wins of the week 🏆Every check in I ask my clients, ‘What’s one big win from the week?’ There answers? Often surpr...
10/01/2024

Client wins of the week 🏆

Every check in I ask my clients,
‘What’s one big win from the week?’
There answers?
Often surprising, always smile-worthy! 😀

Having accountability from the program
Workouts becoming a normal part of the routine
Results in body composition
Training while on holiday
Conquering the gym by themselves
Hitting and surpassing protein targets
Fitting into jeans that were tight before
Finding time to train not because she has to but because it makes her feel really good
Making 90% of meals at home
Starting training together
Prioritising training
Lifting heavy


⭐️Testimonials ⭐️ What my clients say about working with me 🥰🙏🏼➡️➡️➡️➡️➡️Swipe to the end to see what say about me even ...
09/28/2024

⭐️Testimonials ⭐️
What my clients say about working with me 🥰🙏🏼

➡️➡️➡️➡️➡️

Swipe to the end to see what say about me even when they’ve not been asked to do a testimonial! 🤪






yas aalth
tk65





✅💚 5 Green Flags for your relationship with food 🧠🥙Swipe for the positive habits of a nourishing relationship with food:...
09/13/2024

✅💚 5 Green Flags for your relationship with food 🧠🥙

Swipe for the positive habits of a nourishing relationship with food:

1️⃣ Listening to Your Body’s Cues: Eating when you’re hungry and stopping when you’re full supports your body’s natural rhythms.
2️⃣ Enjoying a Variety of Foods: Incorporating different foods into your diet ensures you get a range of nutrients and keeps meals exciting.
3️⃣ Flexible Eating Patterns: Adapting your eating habits to fit your lifestyle and social situations without stress is key to a sustainable approach.
4️⃣ Eating Without Guilt or Shame: Approaching food with a positive mindset helps foster a healthier and more enjoyable eating experience.
5️⃣ Nourishing Your Body and Mind: Choosing foods that make you feel good both physically and emotionally reflects a balanced and fulfilling diet.

👉 Embrace these green flags for a healthier relationship with food!

Share your favourite one ot DM me to learn more about creating a balanced approach to your nutrition. 💚


09/12/2024

🏃🏋️‍♀️Protein recommended daily intake (RDI) varies by activity level but broadly endurance athletes require 1.5x bodyweight (kg) and strength athletes 1.8x bodyweight (kg).

If it’s solely plant based protein, add 10% more than RDI.

An example:👧🥗🏋️‍♀️A female vegetarian strength athlete weighing 67kg has 3 meals & 1 snack per day.

Multiply her bodyweight by the strength athlete factor67 x 1.8 = 120g protein per day.

Divide this by the number of meals/snacks she has per day.

120g/4= 40g protein per meal/snack.

And there you go, a simple calculation to work out how much protein to aim for for your bodyweight and activity factor.

✅Drop this a save for later and share with your vegetarian/vegan friends.

👀Keep your eyes peeled for part 2 in the series where I’ll go over which vegan & vegetarian foods to specifically include to help you hit your protein target!

🏆 My client’s 2 early wins that have nothing to do with the scales! ⚖️➡️ Swipe to read about Debahuty’s NSVs! 1. After a...
09/10/2024

🏆 My client’s 2 early wins that have nothing to do with the scales! ⚖️

➡️ Swipe to read about Debahuty’s NSVs!

1. After a focus on specific lower body strengthening exercises with control and single limb bias she’s noticed a reduction in her knee pain and can finally see the light at the end of the tunnel and aims to return to running again soon! 🏃🦵

2. Through mindset shifts and practical strategies, she’s learning to enjoy social occasions fully, without compromising her health or her joy. It’s all about finding balance and feeling empowered in her choices! 🍷🧠


5 Red flags of disordered eating that are common in society 🚩🚩🚩🚩🚩These habits are often encouraged, praised or even glor...
09/05/2024

5 Red flags of disordered eating that are common in society 🚩🚩🚩🚩🚩

These habits are often encouraged, praised or even glorified, but they could be signs of disordered eating!

Let’s break them down:

1️⃣ Compensating for Calories: Skipping meals or doing extra workouts to “burn off” what you ate to “make up” for the extra calories isn’t healthy or sustainable. Your body needs nourishment and balance, not punishment. 🥙

2️⃣ Obsession with Weight: Obsessively chasing a specific number of the scales without perspective can lead to unhealthy thoughts and behaviours and damage some people’s mind-set. Your worth is not defined by a number on the scales! ⚖️

3️⃣ Chronic Dieting or Restriction: Being constantly on a diet or restricting food can create an unhealthy relationship with food, where thoughts are dominated by calories or restriction. Food is meant to be enjoyed; overly restricting it should not be the norm. 🧁

4️⃣ Feeling Out of Control Around Food: If eating brings feelings of shame or leads to binge and restrict cycles, this isn’t a healthy approach to food but healing your relationship with food is possible! 😳

5️⃣ Irregular or Absent Periods: For premenopausal women, missing periods could indicate a deeper health issue related to diet and lifestyle. It’s not something to ignore! 🩸

👉 Recognise any of these red flags? It could be time to rethink how you view healthy eating. You don’t have to navigate this alone. Drop me a DM to start developing a healthier relationship with food. ☺️

09/04/2024

📘Download and use my creatively named ‘Starter Nutrition Guide’ ⁉️Are you bamboozled by conflicting diet culture messages? ⁉️And yo-yo dieting? 🪀. ⁉️Asking yourself are carbs really bad for me? 🍞. ⁉️Why does the scale weight fluctuate even when I’m doing all the right things? ⚖️.

My Starter Nutrition Guide is packed with: 🧠Diet culture mind-set resets. 🍞What you need to know about macros. 🍽️A sustainable and successful way to balance your plate and diet. ⚖️Scale weight fluctuations explained. 📏Tools to monitor fat loss. 🧾Bonus recipes. 🎯And more! Comment ‘guide’ below for free access to it ☺️

⭐️Testimonial Tuesday ⭐️Swipe ➡️ to see what my client .yas has to say about my online coaching service.Yas came to me l...
09/03/2024

⭐️Testimonial Tuesday ⭐️

Swipe ➡️ to see what my client .yas has to say about my online coaching service.

Yas came to me looking for support and accountability to get back into the routine of gym training and to prepare her for the upcoming football season. After 3 months of full commitment from Yas, she now has the skills & confidence, and crucially has developed the habit, to continue training alone. 💪🏼

Good luck for the football season Yas! 👏⚽️


&ccoach

🐦🔵 Why I don’t use ‘before’ & ‘after’ photos 📸I’m interested in helping people’s health. And health can’t be measured by...
09/02/2024

🐦🔵 Why I don’t use ‘before’ & ‘after’ photos 📸

I’m interested in helping people’s health.

And health can’t be measured by a picture (or by what a body looks like).

Using body size as a reflection of health ignores the multifaceted experience of health such as sleep, stress, movement, emotional, mental, physical, metabolic etc.

Before & after pictures can be problematic for a variety of reasons:

1. They can contribute to unrealistic body standards and the idea that only certain body types are ‘worthy’ or ‘healthy’.
2. They can perpetuate weight stigma by portraying larger bodies in a negative light and things like worth and happiness with thinness.
3. For some people, these images can trigger feelings of inadequacy, comparison or shame especially if they’re living in a body similar to the ‘before’ photo.
4. We don’t know the means people took to look like the ‘after’ photo and whether they were actually via healthful measures.

The ‘after’ picture is a snapshot. Health and fitness are lifelong processes, not short-term projects that finish with the ‘after’ photo.

My clients’ and my audiences’ relationship with themselves and with food matters more to me than an impressive ‘after’ photo.

So while many coaches will promote ‘before’ & ‘after’ pictures, I won’t.

It’s fine for others to do so, it’s just not aligned to my coaching values.

I prefer to promote overall well being and celebrate the achievements my clients make while working with me, things like improved:
Habits
Strength
Mind-set
Nutrition
Confidence
Bone strength
Metabolic health
Rehab from injuries
Sports performance
Cardiovascular health

I.e The things that actually improve their quality of life!

Want to improve an aspect of your health and maintain your relationship shop with food?

Drop me a DM and we can chat about how I can support you.


oach

🐦🔵 Cottage cheese breakfast tacos 🌮 Recipe (serves two)For the taco 🌮260g full fat cottage cheese2 egg whitesSalt, peppe...
09/01/2024

🐦🔵 Cottage cheese breakfast tacos 🌮

Recipe (serves two)
For the taco 🌮
260g full fat cottage cheese
2 egg whites
Salt, pepper and chili flakes to season
For the topping 🍳🥑
2 eggs, fried
1 avocado
4-6 sundried tomatoes

Method
1. Whisk the cottage cheese and egg white together.
2. Season to taste.
3. Spoon onto a lined tray into taco shapes.
4. Place in the oven on 200 degrees C for 20minutes.
5. When crispy on the outside they’re donez
6. Wait for a minute or two to cool slightly before peeling them off the paper.
7. Top with fried egg, avocado and sundried tomatoes.
8. Pick up taco and eat.

Prepare to get messy!

🐦🔵 AUGUST DUMP 🗓️1. Adele world. 🌎 2. Falling for the fur babies we looked after for the month 🐈‍⬛ 3-4. Beautiful Munic...
08/31/2024

🐦🔵 AUGUST DUMP 🗓️

1. Adele world. 🌎
2. Falling for the fur babies we looked after for the month 🐈‍⬛
3-4. Beautiful Munich. 🇩🇪🏰
5. Drinking beer in the ‘I drink wine’ bar. And my last drink for a while as I’ve decided to go teetotal. 🍺🍷
6. Two excited girls on the way to Adele 😁
7. A delicious tofu poke bowl to resolve my hanger 🥗
8. A beautiful Doha sunset on my walk home from work. 🌅


Address

871 NE 25th Avenue
Hillsboro, OR

Opening Hours

Monday 5am - 8pm
Tuesday 5am - 8pm
Wednesday 5am - 8pm
Thursday 5am - 6pm
Friday 7am - 2pm
Saturday 7am - 2pm
Sunday 5am - 8pm

Telephone

+97433649337

Website

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