Blog – Rachael Attard

Rachael Attard Program Review by Dena from USA

Rachael Attard — Tue, 16 Nov 2021 23:47:38 +0000

A word from Rachael:

”If you’ve been following me on Instagram, or reading my blog, you know that you girls are my main inspiration & motivation.

It’s been some time since my Share Your Journey Challenge but there’s so many amazing stories so I wanted to share more. Dena, a 24y/o from USA is such a great inspiration for me and I am glad she got such amazing results with my programs!

Dena’s Review of the Lean G.A.L. Bundle

1. Did You Know Which Body Type You Are Before Doing the Body Type Quiz? What Was Your Fitness Routine Before You Started the Program?

Dena: No I had no idea what endomorph was before I found you, so it really helped make sense as to why my body would bulk or why I’d feel my legs getting bigger and realized my body wasn’t made for squats, sprinting, etc.

I tried a lot of different workout classes, youtube classes, and I didn’t find out the right way to workout for my body and get lean until I found your website and started following all your tips and getting your workouts/meal plans.

I did no walking, mostly did HIIT sprints and then lunges and squats thinking that’s what I had to do in order to get lean and toned legs and glutes. But I wasn’t seeing the changes in my body that I wanted to.

2. How Did You Find Out About the Program and What Convinced You to Try It Out?

Dena: I found your program while researching how to shrink my legs because that’s always been my insecurity since I am short and an endomorph so I tend to bulk easily there even when working out.

Once I found your website, right away I wanted to try this program out and I saw results quickly and fell in love with walking, your home workouts & using ankle weights as well as eating nutritious foods and now I can never look back because it’s a lifestyle.

3. When Did You First Start Seeing Results? How Did You Track Your Progress and How Did You Feel When You Noticed Those First Results?

Dena: I started seeing results right away with the first round of Lean Legs Program. I used your calories and macros at first and tracked using my fitness pal and I measured and weighed myself every 2 weeks.

In the past couple of months just doing G.A.L. I’ve lost a couple inches off my waist and hips and one inch off my legs even though the scale doesn’t change as much anymore I know I am making progress.

4. What Was Your Absolute Favourite Part of the Program and What Was the Most Challenging? What Motivated You to Keep Going?

Dena: I love booty workouts so finding alternatives to lunges and squats and using ankle weights is so fun for me.

For the most challenging part, at first I had trouble fitting in all the power walks but now I walk so much and I choose to walk to school every day instead of driving there so I get steps in naturally. That makes it easier for me to just then have a workout of running or strength at home because it’s so convenient.

5. How Did You Feel After Finishing the Program? What Are Your Goals for the Future?

Dena: I feel healthier and stronger both physically and mentally.

My goal for the future is to just keep toning up and being able to just be confident in my own body has made me overcome so many past struggles and insecurities so now I just want to maintain this lifestyle and keep making little changes because those changes add up.

6. Are You Happy with What You Have Achieved So Far? How Do You Plan On Continuing Your Fitness Journey?

Dena: I’m so happy and proud of myself but couldn’t have done it without you! I plan on continuing keeping myself accountable and working out and eating healthy is something I want to do now and that I love so that’s what keeps me going.

I don’t deprive myself but I have a healthy relationship with food now so I incorporate treats into my diet and that’s the key to maintaining this lifestyle as well as taking a rest day or two when your tired or just busy.

7. Would You Recommend the Program to Your Friends?

Dena: Yes I definitely would. I love that this program is specific for each body type and it’s obvious that Rachael has done her research and really wants us to get the best results possible for each body type.

And her meal plans/calories are never so low like others that I’ve tried that ends up backfiring and making you binge.

8. Do You Have Any Advice for the Girls That Are About to Start Their Fitness Journey?

Dena: Make weekly goals. Realize it’s okay to not be perfect and just be patient with the process because it definitely does take time!

Also don’t let little changes discourage you because they add up week to week whether it’s half an inch lost or half a pound.

I’m so happy to hear that this is now Dena’s lifestyle and I am so excited to see what she does next

Love Rachael xx

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What Happens When You Overtrain and Undereat

Rachael Attard — Sat, 06 Nov 2021 21:00:00 +0000

I love fitness and eating well, and I interact with so many girls who are passionate about it too! Working out and having a good diet have so many great side effects on your body and mental and emotional health!

However, some women find it challenging to know how much they should be working out or eating. Sometimes, they wind up overexercising and undereating. Some girls overexercise and undereat because they want to lose weight quickly or are trying to make extreme changes to their body composition. Other women feel carried away by fitness and don’t realize they are overdoing it. :)

Whatever the reason, training too much and eating too little can have severe consequences on your health and wellbeing. In this article, I’ll explain more about those consequences and how you could recover from overtraining and undereating.

What Happens When You Overtrain and Undereat?

Some of the Consequences of Overtraining

Working out is great for your body! In general, more exercise helps you improve your performance when you work out. Regular walks, for example, help you the next time you go for walk. Over time, your endurance, speed, and so on will improve.

However, the positive side effects of working out only work up to a certain point. After you reach that threshold, extra exercise can actually do you harm and hurt your progress! This mostly happens when you exercise a lot without much recovery time between workouts. If you do several days in a row of intense workouts, you’ll probably experience something called overtraining syndrome. This is basically your body’s way of telling you that you are burnt out!

Anybody can overtrain. Beginners, people who have been exercising for a while, and trained athletes all need to pay attention to their bodies and give themselves adequate rest!

Some of the consequences of overtraining include:

A weakened immune system, making you more likely to get sick
Osteoporosis and bone loss in women
Heart damage, especially in extreme cases
Poor exercise performance and stamina
Fatigue and trouble sleeping
Irritability

Some of the Consequences of Undereating

In a quest to be healthy or lose weight, many women cut back on calories. However, it can be easy to take this too far if you’re not careful. Undereating brings about serious problems, and you should be careful to make sure you’re eating enough healthy food! Being underweight can cause:

Osteoporosis and bone weakness
Nutritional deficiences
Infertility
Hormonal problems, including a loss of your period
A weakened immune system
Anemia
Chronic fatigue
Irritability

In addition to this, undereating can lower your metabolism. In fact, low-calorie diets can decrease the number of calories your body burns by almost 25 percent! The impact on your metabolism can last even after you stop the low-calorie diet.

Overtraining and Undereating Combined

As you might have noticed, many of the consequences of overtraining and undereating are very similar. Unfortunately, overtraining and undereating often go hand-in-hand. Each one is harmful on its own, but together they are even worse!

Remember, if you want to be a healthy, fit person, overtraining and undereating are hurting your progress! Rest and proper nutrition are essential for your overall wellbeing and physical appearance. :)

Also, some mental health professionals have noticed a link between overtraining, undereating, and mental health conditions, including eating disorders or anxiety. Perfectionism can also play a role in somebody’s desire to exercise a lot and restrict their calories. If you’re struggling mentally, consider reaching out to your doctor or a mental health professional to talk with them about this. :)

Signs You Are Overtraining

If you are concerned you might be overtraining, pay attention to these signs:

Soreness and Increased Number of Injuries

It’s normal to feel some muscle soreness after an intense workout or after doing an exercise that’s new for your body. Soreness is normally a sign that your body is repairing itself! If you’re feeling sore on a regular basis, there’s a good chance you are working out too hard or too often.

Overtraining can also lead to injuries, including:

shin splints
fractures
plantar fasciitis
soft tissue injuries

If you notice that your injuries keep coming back or they aren’t healing, you might also be working out too hard.

Getting Sick

Getting sick a lot, even with minor illnesses like the flu or a cold, is a sign you might be overtraining. Exercising too much can weaken your immune system and contribute to inflammation in your body. Both of these things can lead to regular sickness.

Sleep Changes

Normally, exercise helps you sleep better! But, if you notice you have trouble staying asleep or falling asleep, you might be overdoing your workouts. Too much exercise can stress your body out and make it hard to relax. It can also raise your cortisol levels, which contributes to restless sleep.

Fatigue

Mental or physical fatigue can be a huge sign of overtraining. Feeling sluggish all day isn’t normal or healthy! Sometimes, it is better to skip exercise in order to get a good night of sleep!

Of course, you should feel a little tired after a healthy workout, but excessive fatigue occurs when your body isn’t able to recover after your workout. Feeling drained, especially right after a workout, is a sign you might be overdoing it.

FAT GAIN

When you overtrain, your cortisol levels can remain high. This can lead to fat storage, especially around your hips. High levels of cortisol can also make it really hard to lose excess fat!

Extra cortisol can also prevent the hormones in your body that help build muscle from doing their job. Loss of muscle can make it harder for your body to burn fat off.

Reduced Appetite

In most situations, exercise should make you hungry and increase your appetite! It is normal to want to eat a snack or a meal after exercising. After all, you just worked hard!

But overtraining can cause hormonal imbalances that make you less hungry. This, in turn, can cause you to undereat, which causes plenty of its own problems!

Signs You Are Undereating

Some of the most common signs of undereating include:

Fatigue

Eating too little will make you tired! Your body needs calories and nutrients to function properly. Breathing, thinking, and moving around all require nutrients!

Most people need at least 1,000 calories a day to perform basic functions. Adding physical activity can increase the number of calories you need by 1,000 calories or more.

Hair Loss

When you aren’t eating enough, your body has to decide what parts of your body to take care of. It will prioritize keeping your brain, heart, and other organs healthy, and your hair might suffer because of this.

Your body needs proteins, minerals, essential fatty acids, and vitamins to help your hair grow. Eating too little can also cause changes to your hair’s color or feeling.

Trouble Getting Pregnant

Your body relies on your hypothalamus and pituitary gland to keep your hormones balanced. This system is really sensitive to changes in your calories and body fat. If either of these becomes too low, the signals your brain is sending to the rest of your body can become damaged. This can impact your ability to get pregnant and limit your sex drive.

One sign that your hormones might be affected is a missing period, especially if you haven’t had it for three months or longer.

Always Feeling Cold

People who don’t eat enough often have lower levels of the T3 thyroid hormone. This hormone helps keep you warm.

Not eating enough calories can also cause your core body temperature to drop, making you feel cold all the time.

Mental Health Issues

Eating too few calories can make you irritable, but it can also cause more significant mental health issues. Studies show a correlation between people who undereat and those who have depression or anxiety.

Constipation

Eating a low-calorie diet can cause constipation. If you don’t eat enough, you might not be eating enough fiber, which helps you have frequent bowel movements. However, studies show that even people who eat enough fiber, struggle with constipation if they don’t undereat in general.

Always Hungry

If you’re not eating enough, your body will let you know! :) Pay attention to your hunger signals. If you’re constantly hungry, thinking about food, or noticing a grumbling in your stomach, you might not be eating enough.

Recovering From Overtraining and Preventing Overtraining

Recovery from overtraining can be difficult, especially if you love working out! Everybody is different, but people with extreme overtraining symptoms might need to take at least two weeks off of intense exercising. During this time, you can do gentle exercises and go for walks.

People with injuries that don’t heal or get worse over time should talk to their doctor. If you regularly have muscle, joint, or ligament pain that doesn’t go away after 24 hours, you should also talk to a doctor. They can assess your needs and help you develop a fitness plan that will work for your body.

If you think you’re at risk for overtraining, make sure you’re scheduling regular rest days, especially after intense workouts. It can take your muscles one to two days to recover after exercise, especially if you’re doing resistance or strength training. You can also:

Take breaks throughout your workout to reduce the intensity of the routine
Schedule active rest days with walks or light yoga
Make sure you’re relaxing in other ways too, so your body is well-rested in general

If you’re struggling to eat enough, it’s important to try to increase your calories safely. Instead of eating foods that are high in sugar or are processed, try to:

Make sure you are eating meals and snacks that include protein
Picking complex carbohydrates, such as brown rice
Looking for healthy sources of fat, such as nuts or avocados
Eat veggies too!

Consider eating more frequently throughout the day too! Don’t be afraid to listen to your body’s hunger signals and eat a healthy snack between meals if you need. Eating after your workout is also important!

My Final Thoughts

Training excessively or undereating both cause serious problems on their own! If you are working out too much and eating too little at the same time, your body will really suffer. People have the best results when their diet and workouts are steady and sustainable for the long term!

In order to see excellent fitness results, stay healthy, and have good mental health, you need to make sure you’re eating enough and are careful to avoid working out too much. :)

Love Rachael Xx

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Holly Dolke Workout Videos Review

Rachael Attard — Tue, 02 Nov 2021 21:00:00 +0000

There are lots of fun workout programs and videos out there to try, and Holly Dolke is no exception! Holly’s videos focus on helping women achieve lean bodies so I’m not surprised that many of you have asked me my thoughts on Holly’s workouts.

I’m excited to share more about Holly’s program so you can see if it is right for you! Here’s more about her exercise videos:

About Holly

Holly Dolke is an Instagram and YouTube influencer who posts mostly about fitness. Her workout routines are all about achieving results from home without equipment, and her YouTube videos focus on helping women achieve flat stomachs and their dream bodies. She’s located in the United Kingdom.

Holly is also the creator of the Pink Dragon App, which is her fitness app. However, I’ll be reviewing workouts from her YouTube page, which has lots of workout videos of all types too.

In addition to being a fitness expert, Holly is a mom! Her daughter turned one in October! I’m a new mother myself, and I admire her hard work to continue managing her business and her fitness during a busy time of life. :)

Lower Body Workout Review

Holly’s YouTube channel has lots of different lower body workouts. I picked four of her videos to review.

Slim Legs in 10 Days

This workout includes:

Deadlifts
Squats
Curtsy lunges
Ski squats with a side kick
Clam kick-ups (on both sides)
Bridges

I really like that Holly includes a preview of what’s coming next. She even does this for the next circuit of the same exercise. This helps me know how to prepare for what’s coming! She also does three circuits of each exercise, which is enough to tire you out some, but it also isn’t too intense.

This video is only 10 minutes long, so it is perfect for people with busy schedules or for people who want to add this to the end of another workout video.

I also include clamshells, deadlifts, and bridges in my videos, and I think those are good workouts for rounding and lifting the butt! However, I do think that doing too many squats can lead to larger thighs and quads, which many women do not want. Doing this video for 10 days might cause girls with mesomorph and endomorph body types to bulk up more than they want.

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A post shared by Holly Dolke (@hollydolke)

Inner Thigh Burn for Slim Legs – 5 Mins

In this super quick workout, Holly leads you through:

Side leg kicks (both sides)
Crab open and close legs
Cross crunches
Butter legs boat pose

Holly includes a timer for all the exercises, which is helpful! She also doesn’t include any squats or lunges, so you shouldn’t be worried about bulking up from this video. I love that this is a bodyweight-only workout that can be completed from home. It is short too, so it is perfect for a busy woman!

Get a Toned Booty in 14 Days With These Quick Exercises

This workout video includes:

Lunges and kick backs (on both sides)
Leg raises (on both sides)
Fire hydrant with a kick out (on both sides)
Cross behinds with a swing-up (on both sides)
Bridges
Bridges with wide-leg stance

This video is a little bit longer than the other workouts. It lasts almost 11 minutes. I love that this video includes a variety of different types of workouts. I think bridges and fire hydrants are great moves!

I’m not completely anti-lunges! In fact, some of my own workouts include lunges. However, I do caution women about doing too many. If you were to do them for 14 days straight, you might notice your thighs growing more than what you want. Of course, this totally depends on your goals and body type. Endomorph and mesomorph women are more likely to have trouble with this.

Burn Thigh Fat Workout | No Equipment

In this 12-minute video, you do:

Squat jumping pulses
Curtsy lunges with a kick
Bridges, open and close
Bridges with feet up and down, close and open
Inner thigh leg lift (on both sides)
Clams (on both sides)
Top leg lifts (on both sides)
Cross leg crunches
Running

I like that this video includes a lot of different types of workouts, and I think the different bridge variations are excellent for the lower body! However, like some of the other videos, this includes lunges and squats that some women need to be careful about.

I also love that this is an equipment-free workout! It makes it so convenient to do from anywhere!

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A post shared by Holly Dolke (@hollydolke)

My First Thoughts on the Lower Body Workouts

All of these workouts are fast! The longest is just over 12 minutes. Because of this, most people should be able to incorporate these into their schedules without too much stress.

I also like that you don’t need equipment to do these workouts. This makes them super easy to do from home in your bedroom or while travelling. If you wanted more of a challenge, you could add dumbbells to your workout. :))

If you plan to do these workouts for several days or weeks in a row, as Holly suggests, you might find yourself becoming bored with the routines. Also, everybody is different. Some girls will be able to see results after 10-14 days, but some won’t be able to see results. In my experience, it normally takes a bit longer than that to see results from exercise. :)

Finally, if you choose to do these videos every day for 10-14 days, you might notice that you gain more muscle mass than you’d like. Again, that depends on your personal preferences about your body and your workout goals. Even though these workouts are focused on the lower body, they work your core too, so you might notice some ab definition from them.

Full Body Workout Review

In addition to her lower body workouts, Holly has plenty of full body workouts to pick from!

Full Body Shred in Under 10 Minutes

In this workout, Holly leads you through:

Low shuffle punches
Plank bear into side planks
Marching bridges with open and closed legs
Boat roll reverse crunch

You do three circuits of each exercise. I like that Holly packs a good amount of variety into this short routine. It’s quick and not too hard, so you should be able to get this in during your day!

Full Body Toning in 10 Minutes – No Equipment

This video includes:

Crab knee lift to boat
Boat bicycle twists
Bear plank to downward dog to push ups
Crunch donkey kicks
Dead bugs

You do two circuits of each of these exercises. Again, this is a quick video that isn’t too intense. Even beginners should be able to make it through this video. I love donkey kicks and dead bugs. Those are great moves to do! :)

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A post shared by Holly Dolke (@hollydolke)

10 Minute Intense Full Body Workout

In this routine, you do:

Arm circles
Arm pull downs
Push ups
Tricep dips
Woodchoppers (on both sides)
Sit ups
U Boat Holds
Crunches
Single leg crunches
Straight side leg kicks
Leg raises behind
Cross and donkey kicks
Swing and side legs
Straight side leg kicks

Even though this video has the word “intense” in the title, the workout isn’t too intense. Most girls should be able to get through it, and this routine shouldn’t cause you to develop too much muscle. :)

Personally, I love the variety of different moves in this routine. Your entire body is put to work with arm circles, push-ups, and so on! This is a very engaging routine!

Full Body Toning Workout (11 Minutes)

In this video, you do:

Side plank with kicks (on both sides)
Side leg lifts with legs (on both sides)
Bear plank kicks (on both sides)
Marching bridges
Arms (with a variety of arm exercises)

This was Holly’s first proper workout after giving birth! I’m so impressed and happy for her. :) I love that this is a low-intensity workout with lots of variety. You do several circuits of each exercise.

Holly also did a voiceover in this video, explaining the proper form and the exercise and I thought it was helpful!

First Thoughts on the Full-Body Workouts

These are quick workouts with lots of variety in the types of moves you do! Your body will feel engaged, and you shouldn’t feel bored doing the workouts. If you want a longer workout, you could even combine some of these videos since she usually changes up the exact moves she does in each one.

There are no squats, lunges, or plies in these videos. They’re all low intensity, and you don’t need to worry about gaining muscle from these workouts. :)

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A post shared by Holly Dolke (@hollydolke)

Final Thoughts on Holly Dolke’s Workouts

After Holly gave birth to her daughter, she was able to get into the groove of working out again after consulting with her doctor. For the first couple of months after giving birth, Holly focused on walking, deep breathing, and eating well. She was able to get back to intense workouts with jumping just a couple of months after giving birth, and she did this with her doctor’s approval. This is impressive, and I’m so happy she was able to do that!

Some women struggle to figure out how to exercise after giving birth, especially if they have health complications. I’m a new mom who had complications, and it’s taking me a while to figure out what works best for my body. Either way is ok! :)

Holly’s videos are full of lots of different types of moves that will engage your entire body! You probably won’t feel bored doing these quick, diverse workouts! Even though I like a lot of these workouts, I do know that some women will want to be cautious with some of Holly’s lower body workouts. Some of these have moves that can cause unwanted muscle gain. If you’re looking to gain some lower body muscles, these will work well for you!

But I don’t recommend combining these workouts with my program. Adding to my program will cause you to overtrain and overwork your muscles. This can happen even with low-intensity workouts like Holly’s! To get excellent results, you need to make sure to give your body rest so that you don’t have any unwanted consequences.

If you want lean, toned legs, you don’t need to combine my program with any others. :)

Love Rachael Xx

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Best Inner and Outer Thigh Workout for Women

Rachael Attard — Sun, 31 Oct 2021 02:16:37 +0000

This is one of my most requested workouts! And that makes sense since women tend to store most fat in hips and thigs.

It can be very difficult for us to slim down thighs and many of you have told me that workouts that you’ve previously done only made things worse, especially if you’re lifting heavy. Since I know how many of you are struggling with this, I decided to show you some of these easy and quick thigh workout for women which you can do at home

This is a great thigh workout for women which can help you slim down both your inner and outer thighs. And all you need is a pillow and a gliding disc (if you don’t have a gliding disc, you can use some type of cloth that you don’t mind on the floor).

How to Do the Circuit:

Complete the first 3 exercises in a circuit.
Do each exercise for 45 seconds and do 3 rounds.
Then complete the next 3 exercises in a circuit.
Do each exercise for 30 seconds and do all exercises on your left leg, then the other.
Do 3 rounds.

Try This Inner and Outer Thigh Workout for Women

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A post shared by Lean Legs Club (@rachael_attard)

1. Side Plank Leg Lifts

2. Fire Hydrant Extensions

3. Glute Bridge with Pillow

4. Gliding Disc Pulses

5. Gliding Disc Slides

6. Semicircles with Gliding Disc

All of my workouts are designed to tone and shape your muscles so you don’t want to worry about gaining unwanted muscle (unless that’s something you want to do). You can check more of these in my workout library, or on my Instagram. :)

Love Rachael xx

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Rachael Attard Program Review by Ellen from Norway

Rachael Attard — Thu, 28 Oct 2021 07:31:00 +0000

A word from Rachael:

“Getting motivated to start your fitness journey can be really hard sometimes. There’s so much happening in our everyday lives that working out can feel overwhelming.

That’s why I wanted to share some of the stories that my lovely girls sent me during my Share Your Journey Challenge. They are all so brave and so inspiring to me, and I hope they can be to you too.

Ellen is an Endomorph from Norway who followed my G.A.L. (Glutes, Abs, Legs) program. She’s one of the girls who’s story resonated with me.

Ellen’s Review of the G.A.L. Program

1. Did you know which body type you are before doing the Body Type Quiz? What was your fitness routine before you started the program?

Ellen: No, I wasn’t even aware there were different body types.

Before I started the program, I did weightlifting in the gym when it opened after lockdown. I felt I was just getting bigger without losing the fat for almost 6 months.

2. How did you find out about the program and what convinced you to try it out?

Ellen: I saw an article about RA and bought LLP (3 Steps to Lean Legs Program) almost 2 years ago.

I never tried until I came across the week challenge of GAL and liked the video quality. I bought that program too and started immediately.

3. When did you first start seeing results? How did you track your progress and how did you feel when you noticed those first results?

Ellen: The results came around week 4-5. I weighed and measured myself halfway through and lost a few cm but weight was the same.

Around week 7-8 was when I felt it was more visible. It felt amazing to see more results after this 8-week program than months in the gym.

4. What was your absolute favourite part of the program and what was the most challenging? What motivated you to keep going?

Ellen: I loved the circuits. Coming from weightlifting it felt a bit too easy, but it gave really good results.

The most challenging was making time for 2 workouts a day and following the guidelines of the diet. Powerwalks took up a lot of time, and eating more than I was used to was a bit hard.

But seeing how it gave amazing results in short time motivated me a lot. I was a bit disappointed losing the firmness in my arms though, so I’ll probably add more arm exercises next round.

5. How did you feel after finishing the program? What are your goals for the future?

Ellen: I feel so great having lost my lockdown weight. I still have a long way to go, so I will be repeating the program. Knowing that this actually works, with much less effort than doing intense workouts in the gym, I am so motivated to continue.

I found it is easier to incorporate this program as a lifestyle than any other programs I’ve tried before.

6. Are you happy with what you have achieved so far? How do you plan on continuing your fitness journey?

Ellen: I feel very happy. I am on my rest week and so ready to start a second round on Monday. Knowing what to expect, I’ll be more consistent with the diet and plan more ahead of time how to fit in everything in my daily life.

7. Would you recommend the program to your friends? Do you have any advice for the girls that are about to start their fitness journey?

Ellen: I would absolutely! The program is less intense yet gives amazing results as long as you are consistent.

And the advice, be patient, don’t worry about the scale, because it is in the inches you will see the results. And don’t worry too much whenever you fall off a day or two, just gwt back on track and you will be fine.

Thank you for sharing your story Ellen! I’m sure it will motivate so many of you lovelies as it did me!

Love Rachael xx

The post Rachael Attard Program Review by Ellen from Norway appeared first on Rachael Attard.

Rachael Attard Program Review by Arianna from Italy

Rachael Attard — Wed, 27 Oct 2021 00:06:33 +0000

A word from Rachael:

”If you’ve been following me on Instagram, or reading my blog, you know that you girls are my main inspiration & motivation.

I recently held my Share Your Journey Challenge and I have to say it was an amazing experience! Getting to read all of your stories was absolutely incredible.

In this chat, Arianna who is 26 , shared her story that really stuck with me. She completed my G.A.L. Program and she’s already onto round 2. I couldn’t be more proud!

I hope her story inspires you just as it did me. :)

Arianna’s Review of the G.A.L. Program

1. What Was Your Fitness Routine Before and What Made You Change It?

Arianna: I did ballet from when I was 7 till I was 16, so I think that helped me. When I do crunches and workouts like that I usually get abs instantly.

I always tried to be active after I stopped ballet, I used to do a lot, I did some Pilates and athletics. There wasn’t enough cardio in Pilates so I stopped.

I started to look for something to do at home since I didn’t want to go to the gym, I was too lazy.

Other programs changed my body but not the way I wanted since I’m tall and get big legs easily, so I didn’t like them.

I tried to do exercise at home with exercises I knew wouldn’t bulk my legs, but after a few months of doing the same thing I got really really bored and didn’t want to work out anymore. But I don’t know how to make a program or what exercises to change, so I did the same thing which became boring.

2. How Did You Find Out About the Program and What Convinced You to Try It Out?

Arianna: I knew Rachael from Instagram for years, but I never tried it since I hate running and I thought I didn’t have time to do two workouts a day. And I usually walk 10k steps a day but I didn’t see any changes without the program.

So I bought the Lean Legs Video Course first, but since I wanted to try G.A.L., I stopped the Video Course after two weeks and started doing G.A.L.

Now I am doing the second round of GAL since I really enjoyed it. I think that the HIIT workouts are easier in GAL than in the video course. They are great and are challenging, but I don’t feel as exhausted after the workouts.

I also wanted to give running a try as I trusted Rachael 100% and now I love it. Recently I ran for an hour since I was enjoying it.

3. Did You Notice Any Positive Changes After Running?

Arianna: I’m really stressed right now because of my university. I usually go for long runs when I’m more stressed. I don’t have a treadmill but there are a lot of parks in my area, so I go there and I can change which one I go to.

Since I did 1 year of athletics and was really good at 100m, I found that there’s a small athletic field in the park, so I went there and started running.

I usually run really fast first, then slow down to catch my breath, but I never stop, I only adjust the speed.

I can work on my exams more now, I’m not stressed. When I hit my goal, I don’t do it for the program anymore, I do it for myself, when I go running I do it for myself.

4. If a Friend of Yours Asked You About G.A.L. What Would You Say?

Arianna: It’s amazing, first of all. It really helps if you’re bored with your routine because it changes every day, it has so many different things, and you don’t even have to do running since you have other options.

And you don’t have to stress out about what you have to do, there’s a program and all you have to do is follow it.

It gives you results. I always thought I had a perky butt and flat stomach because of ballet, but the program actually makes it better.

5. What Is a Successful Result for You?

Arianna: In my opinion, you have to try again after you complete the first round so you can compare the rounds and see how you feel. It’s not just physical, it’s a fitness journey, it’s a health journey, it’s important.

Taking pictures helps if you’re really into the aesthetic part, it’s a journey so you have to keep going to improve and improve. I can look at myself and see changes, but I think how can I change it even better?

Before starting and during the past 2 months I was really eating badly, but now I’m more conscious about what I eat. I saw that if I eat badly, I can’t run properly or work out properly. So it encourages me to do better. The first round helps you change your diet for the better.

6. What Are the Changes Between Your First and Second Round?

Arianna: I trust the program more, first I was a little skeptical, now I just go for it. Running too, I’m more excited to run now than walk, and I love walking.

It also changed with how much I can do the workouts at home, they are easier. Well not the first one, it has a finisher that kills me every time. Rachael also says in that video that you can use ankle weights, but I’m not gonna do it.

The program is my routine, I’m not feeling like I’m doing a second round, I’m just doing what I do every day, I wake up, I eat, I work on university tasks, I go out, I work out, that’s my life.

Since the workouts change so much during the week, I don’t feel like I’m doing a second round, I’m just doing what I do. It feels like I’m challenging myself every day, focusing on how I feel when I do it.

7. How Do You Keep Yourself So Motivated?

Arianna: I usually think, maybe I’m not seeing the results I want, maybe I don’t see enough changes, I’m not feeling motivated since it was a bad training day or something like that. I just think, if I’m not going to do it today, I will regret it tomorrow and when I go to sleep, and then maybe I won’t do it tomorrow and then I’ll stop the program fully.

If I’m not seeing changes now, then how will I see them if I stop the program, and I’m not going to have a good training day when I start training again since it will be harder. Just do it and don’t overthink.

I typically work out at 5 pm since I always did ballet at that hour. I just don’t overthink, but I put my clothes on, put on podcasts and music, maybe sometimes lessons from university, so that also changes.

Sometimes I go for a walk and don’t listen to anything, it depends on how I feel.

Stopping something that will make you feel better isn’t going to help you. You just have to give it a try, since it’s just 2 months for one round, you won’t see changes before the first month, you just have to stick with it.

Also, it took you months or years to get to your current shape, it takes time because fitness is a long-term commitment. You shouldn’t feel discouraged if you don’t see results right away.

You just have 2 months to give the program a try and it’s one hour max a day. I also don’t consider walking a workout since I feel it’s good to go out and embrace nature.

8. When Did You First Start Seeing Results? Were You Happy With Your Results When You Finished the Course?

Arianna: For me, I started seeing results after 3-4 weeks. I don’t trust the mirror, since I’m the one seeing the reflection and I’m not objective. Usually, I measure myself.

I don’t trust the scale either, if I drank too much water or ate too much it changes. I weighed myself in July and after the program I lost 4 kilos but I didn’t do it for the weight, I did it to improve my body. It didn’t feel like I tried to lose weight, I wasn’t obsessed with that number.

I work out every day, I give it 1000 percent every time, I want to feel like I did everything I could so I give it my all and more.

The worst part that can happen is that I finish a workout and feel like I could have worked out more or harder. I never want to feel that way, I want to feel proud of myself and that’s a good training day for me.

Since I enjoyed it so much, it didn’t feel like working out hard even if I do it every day, it just didn’t feel like work, it felt like taking care of myself.

9. What Are Your Main Reasons to Be Fit and to Exercise?

Arianna: I feel better, a healthy mind in a healthy body. Since I’m really into university and studying, I don’t want to feel bad, I want to do as much as I can for my mind and overall well-being.

I want to perform at my maximum for everything, I’m not an Olympian but I want to feel good with myself.

I want to feel like I can do things in a normal life. When I don’t work out I notice that when I walk and talk I’m out of breath, and now I’m improving that too with my running, I’m improving myself with something that is a weak spot for me. Ballet trains everything but not breath.

10. What Would You Say Is Your Absolute Favourite Part of G.A.L.?

Arianna: I actually loved the challenges, the extra workouts at the end of the week, especially the last one at weeks 7-8. I didn’t like the extra workouts from weeks 1-2, so I think that I’ll do the ones from weeks 7-8 this week too , because I really loved them.

If a Friend Wanted to Start Gal, How Would You Motivate Her?

Arianna: First of all, all my friends always ask me what are you doing, how do you look that great? I would just say what I told you, it’s not hard to follow, it’s challenging but not too much that you feel discouraged, the workouts are so different that you don’t get bored, and the community is great, the Facebook group is nice and Rachael seems so nice to respond to everyone, the support group is amazing.

I tried a lot of things, nothing felt so effortless but still effective, or became a part of my daily routine so easily, nothing I ever did.

Could You Share Some Struggles With the Program, and How Did You Overcome Them?

Arianna: Usually I struggle with going out. I’m really a lazy person too. I like to stay at home, so the workouts at home weren’t hard since I could watch a TV show or movie to distract myself. Now I’m just listening to music since I think I work harder if I don’t distract myself.

I don’t like to go out, but I think about what I feel like when I work out outside. I enjoy both the feeling after and while I work out, and I think you can have that feeling right now if you go out.

So I put a good playlist on, music that really helps motivate me, pump myself up while I’m putting the workout clothes on and I don’t overthink it.

If I don’t do it, I will regret it later. You never regret a workout. You regret not doing it or not doing it well, but you don’t regret going for it. If you don’t have the time, that’s different but if you’re lazy, that’s not good.

I am sooo thankful to Arianna for sharing this lovely story with all of us. I can’t wait to see all about your progress after the second round!

Love Rachael xx

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