Podcast appearances and mentions of rachel trotta

Discover all of the podcasts in our network, search for specific episodes, get the Optimal Living Daily workbook, and learn more at: OLDPodcast.com. Episode 2995: Rachel Trotta explores how treating yourself with the same compassion, structure, and care you'd offer a child, or even a pet, can transform your self-care habits. By reconnecting with your "inner parent," you can develop routines rooted in empathy, foresight, and executive function, creating a healthier, more sustainable lifestyle. Read along with the original article(s) here: https://racheltrotta.com/inspiration/self-care-parenting-inner-child/ Quotes to ponder: "Why don't we treat ourselves that way?" "The parental self, caring for the inner child, is the wise, executive planner who knows how to keep the show running smoothly." "Taking responsibility for yourself is not the same thing as shaming and hating yourself." Learn more about your ad choices. Visit megaphone.fm/adchoices

Discover all of the podcasts in our network, search for specific episodes, get the Optimal Living Daily workbook, and learn more at: OLDPodcast.com. Episode 2995: Rachel Trotta explores how treating yourself with the same compassion, structure, and care you'd offer a child, or even a pet, can transform your self-care habits. By reconnecting with your "inner parent," you can develop routines rooted in empathy, foresight, and executive function, creating a healthier, more sustainable lifestyle. Read along with the original article(s) here: https://racheltrotta.com/inspiration/self-care-parenting-inner-child/ Quotes to ponder: "Why don't we treat ourselves that way?" "The parental self, caring for the inner child, is the wise, executive planner who knows how to keep the show running smoothly." "Taking responsibility for yourself is not the same thing as shaming and hating yourself." Learn more about your ad choices. Visit megaphone.fm/adchoices

Discover all of the podcasts in our network, search for specific episodes, get the Optimal Living Daily workbook, and learn more at: OLDPodcast.com. Episode 2971: Rachel Trotta debunks the myth that women will “bulk up” from lifting heavy weights, emphasizing that genetics, more than workouts, determine your physique. She also shares practical strategies for tracking food intake and caloric needs to avoid mistaking fat gain for muscle growth, helping you build a lean, strong body on your own terms. Read along with the original article(s) here: https://www.racheltrotta.com/fitness/get-bulky-strength-training/ Quotes to ponder: "You can only 'bulk up' within the spectrum of your genetic potential." "Most women mistake fat for out-of-control muscle gain." "Looking better starts with feeling better and thinking better, and it's important that you have your mindset right before you start working on physique goals." Episode references: MapMyFitness: https://www.mapmyfitness.com Cronometer: https://www.cronometer.com MyFitnessPal: https://www.myfitnesspal.com Learn more about your ad choices. Visit megaphone.fm/adchoices

Discover all of the podcasts in our network, search for specific episodes, get the Optimal Living Daily workbook, and learn more at: OLDPodcast.com. Episode 2971: Rachel Trotta debunks the myth that women will “bulk up” from lifting heavy weights, emphasizing that genetics, more than workouts, determine your physique. She also shares practical strategies for tracking food intake and caloric needs to avoid mistaking fat gain for muscle growth, helping you build a lean, strong body on your own terms. Read along with the original article(s) here: https://www.racheltrotta.com/fitness/get-bulky-strength-training/ Quotes to ponder: "You can only 'bulk up' within the spectrum of your genetic potential." "Most women mistake fat for out-of-control muscle gain." "Looking better starts with feeling better and thinking better, and it's important that you have your mindset right before you start working on physique goals." Episode references: MapMyFitness: https://www.mapmyfitness.com Cronometer: https://www.cronometer.com MyFitnessPal: https://www.myfitnesspal.com Learn more about your ad choices. Visit megaphone.fm/adchoices

Discover all of the podcasts in our network, search for specific episodes, get the Optimal Living Daily workbook, and learn more at: OLDPodcast.com. Episode 2937: Rachel Trotta explains how small, consistent movements throughout your day, known as non-exercise activity thermogenesis (NEAT), can significantly boost your metabolism, even more than formal workouts. By emphasizing low-intensity activity and strength training, she highlights a sustainable approach to maintaining a healthy metabolic rate, especially through hormonal shifts and aging. Read along with the original article(s) here: https://www.racheltrotta.com/making-the-changes-that-matter/how-does-your-metabolism-burn-calories/ Quotes to ponder: "You will make huge inroads in 'speeding up' your metabolism." "NEAT has the potential to vary your metabolic rate in the quadruple digits." "You must work with yourself, not against yourself." Learn more about your ad choices. Visit megaphone.fm/adchoices

Discover all of the podcasts in our network, search for specific episodes, get the Optimal Living Daily workbook, and learn more at: OLDPodcast.com. Episode 2937: Rachel Trotta explains how small, consistent movements throughout your day, known as non-exercise activity thermogenesis (NEAT), can significantly boost your metabolism, even more than formal workouts. By emphasizing low-intensity activity and strength training, she highlights a sustainable approach to maintaining a healthy metabolic rate, especially through hormonal shifts and aging. Read along with the original article(s) here: https://www.racheltrotta.com/making-the-changes-that-matter/how-does-your-metabolism-burn-calories/ Quotes to ponder: "You will make huge inroads in 'speeding up' your metabolism." "NEAT has the potential to vary your metabolic rate in the quadruple digits." "You must work with yourself, not against yourself." Learn more about your ad choices. Visit megaphone.fm/adchoices

Discover all of the podcasts in our network, search for specific episodes, get the Optimal Living Daily workbook, and learn more at: OLDPodcast.com. Episode 2936: Rachel Trotta breaks down the truth about how your body burns calories, clearing up common myths about metabolism and fat loss. Through clear analogies and science-backed insight, she empowers listeners to take control of their health by understanding the key role of resting metabolic rate and the importance of daily energy expenditure even outside the gym. Read along with the original article(s) here: https://www.racheltrotta.com/making-the-changes-that-matter/how-does-your-metabolism-burn-calories/ Quotes to ponder: "Fear and worry thrive in an environment of innocent ignorance." "Your body takes energy just to maintain itself." "When you are taking in less food than your energy needs on a regular basis, your body begins to mobilize the calories stored in body fat to make up the difference in fuel." Learn more about your ad choices. Visit megaphone.fm/adchoices

Discover all of the podcasts in our network, search for specific episodes, get the Optimal Living Daily workbook, and learn more at: OLDPodcast.com. Episode 2936: Rachel Trotta breaks down the truth about how your body burns calories, clearing up common myths about metabolism and fat loss. Through clear analogies and science-backed insight, she empowers listeners to take control of their health by understanding the key role of resting metabolic rate and the importance of daily energy expenditure even outside the gym. Read along with the original article(s) here: https://www.racheltrotta.com/making-the-changes-that-matter/how-does-your-metabolism-burn-calories/ Quotes to ponder: "Fear and worry thrive in an environment of innocent ignorance." "Your body takes energy just to maintain itself." "When you are taking in less food than your energy needs on a regular basis, your body begins to mobilize the calories stored in body fat to make up the difference in fuel." Learn more about your ad choices. Visit megaphone.fm/adchoices

Discover all of the podcasts in our network, search for specific episodes, get the Optimal Living Daily workbook, and learn more at: OLDPodcast.com. Episode 3537: Shifting from an "all-or-nothing" mindset to a flexible, adaptable approach is the key to long-term fitness success. Rachel Trotta highlights how life's constant interruptions, vacations, injuries, and work stress aren't exceptions but the norm. Instead of pausing progress every time life gets hectic, learning to “downshift” allows for consistent growth, no matter the circumstances. Read along with the original article(s) here: https://racheltrotta.com/fitness/shifting-gears-vs-taking-brak/ Quotes to ponder: "This is so weird! My life is never like this! Actually, it's always been like this, and it will always be like this. You just never noticed." "You will only get to your destination in a timely manner if you understand how to downshift." "Life is constantly changing and presenting new challenges, and the smooth sailing periods are exceptional." Learn more about your ad choices. Visit megaphone.fm/adchoices

Discover all of the podcasts in our network, search for specific episodes, get the Optimal Living Daily workbook, and learn more at: OLDPodcast.com. Episode 3537: Shifting from an "all-or-nothing" mindset to a flexible, adaptable approach is the key to long-term fitness success. Rachel Trotta highlights how life's constant interruptions, vacations, injuries, and work stress aren't exceptions but the norm. Instead of pausing progress every time life gets hectic, learning to “downshift” allows for consistent growth, no matter the circumstances. Read along with the original article(s) here: https://racheltrotta.com/fitness/shifting-gears-vs-taking-brak/ Quotes to ponder: "This is so weird! My life is never like this! Actually, it's always been like this, and it will always be like this. You just never noticed." "You will only get to your destination in a timely manner if you understand how to downshift." "Life is constantly changing and presenting new challenges, and the smooth sailing periods are exceptional." Learn more about your ad choices. Visit megaphone.fm/adchoices

Discover all of the podcasts in our network, search for specific episodes, get the Optimal Living Daily workbook, and learn more at: OLDPodcast.com. Episode 3537: Shifting from an "all-or-nothing" mindset to a flexible, adaptable approach is the key to long-term fitness success. Rachel Trotta highlights how life's constant interruptions, vacations, injuries, and work stress aren't exceptions but the norm. Instead of pausing progress every time life gets hectic, learning to “downshift” allows for consistent growth, no matter the circumstances. Read along with the original article(s) here: https://racheltrotta.com/fitness/shifting-gears-vs-taking-brak/ Quotes to ponder: "This is so weird! My life is never like this! Actually, it's always been like this, and it will always be like this. You just never noticed." "You will only get to your destination in a timely manner if you understand how to downshift." "Life is constantly changing and presenting new challenges, and the smooth sailing periods are exceptional." Learn more about your ad choices. Visit megaphone.fm/adchoices

Discover all of the podcasts in our network, search for specific episodes, get the Optimal Living Daily workbook, and learn more at: OLDPodcast.com. Episode 2899: Weighing yourself regularly can be a powerful tool for weight maintenance, helping to catch small fluctuations before they turn into significant gains. Rachel Trotta highlights how monitoring trends, rather than obsessing over daily numbers, allows for subtle course corrections that keep progress on track. She also emphasizes the importance of revisiting the habits that led to success and setting fresh, motivating goals to prevent burnout and keep a healthy lifestyle engaging. Read along with the original article(s) here: https://racheltrotta.com/fitness/from-weight-loss-to-maintenance/ Quotes to ponder: "Monitoring has an almost uncanny power. It doesn't require change, but it often leads to change, because people who keep close track of just about anything tend to do a better job of managing it." "By being observant of your habits and shifting daily patterns where needed, you'll be surprised to find that results show up just as easily as ever." "It's often disappointing that once you lose weight you have to maintain some level of focus and work to keep it off. Wouldn't it be much more fair if the weight just stayed off after all your hard work?" Episode references: Obesity Journal Study on Daily Weighing: https://onlinelibrary.wiley.com/doi/10.1002/oby.22392 Happy Scale: https://happyscale.com Learn more about your ad choices. Visit megaphone.fm/adchoices

Discover all of the podcasts in our network, search for specific episodes, get the Optimal Living Daily workbook, and learn more at: OLDPodcast.com. Episode 2899: Weighing yourself regularly can be a powerful tool for weight maintenance, helping to catch small fluctuations before they turn into significant gains. Rachel Trotta highlights how monitoring trends, rather than obsessing over daily numbers, allows for subtle course corrections that keep progress on track. She also emphasizes the importance of revisiting the habits that led to success and setting fresh, motivating goals to prevent burnout and keep a healthy lifestyle engaging. Read along with the original article(s) here: https://racheltrotta.com/fitness/from-weight-loss-to-maintenance/ Quotes to ponder: "Monitoring has an almost uncanny power. It doesn't require change, but it often leads to change, because people who keep close track of just about anything tend to do a better job of managing it." "By being observant of your habits and shifting daily patterns where needed, you'll be surprised to find that results show up just as easily as ever." "It's often disappointing that once you lose weight you have to maintain some level of focus and work to keep it off. Wouldn't it be much more fair if the weight just stayed off after all your hard work?" Episode references: Obesity Journal Study on Daily Weighing: https://onlinelibrary.wiley.com/doi/10.1002/oby.22392 Happy Scale: https://happyscale.com Learn more about your ad choices. Visit megaphone.fm/adchoices

Discover all of the podcasts in our network, search for specific episodes, get the Optimal Living Daily workbook, and learn more at: OLDPodcast.com. Episode 2898: Losing weight is one thing, but keeping it off long-term requires a shift in mindset and habits. Rachel Trotta challenges the myth that maintaining weight is harder than losing it, emphasizing the importance of sustainable lifestyle changes. She shares key strategies for navigating the transition, including keeping exercise a priority and strategically increasing food intake to find a "new normal" without regaining weight. Read along with the original article(s) here: https://racheltrotta.com/fitness/from-weight-loss-to-maintenance/ Quotes to ponder: "It's easy to lose weight, but it's harder to keep it off." "Instead, you need to embrace that you have a ‘new normal.'" "Keep in mind that exercising an hour per day does not mean slogging it out on the treadmill for 60 minutes every night." Episode references: National Weight Control Registry: http://www.nwcr.ws/ Learn more about your ad choices. Visit megaphone.fm/adchoices

Discover all of the podcasts in our network, search for specific episodes, get the Optimal Living Daily workbook, and learn more at: OLDPodcast.com. Episode 2898: Losing weight is one thing, but keeping it off long-term requires a shift in mindset and habits. Rachel Trotta challenges the myth that maintaining weight is harder than losing it, emphasizing the importance of sustainable lifestyle changes. She shares key strategies for navigating the transition, including keeping exercise a priority and strategically increasing food intake to find a "new normal" without regaining weight. Read along with the original article(s) here: https://racheltrotta.com/fitness/from-weight-loss-to-maintenance/ Quotes to ponder: "It's easy to lose weight, but it's harder to keep it off." "Instead, you need to embrace that you have a ‘new normal.'" "Keep in mind that exercising an hour per day does not mean slogging it out on the treadmill for 60 minutes every night." Episode references: National Weight Control Registry: http://www.nwcr.ws/ Learn more about your ad choices. Visit megaphone.fm/adchoices

Discover all of the podcasts in our network, search for specific episodes, get the Optimal Living Daily workbook, and learn more at: OLDPodcast.com. Episode 3489: Rachel Trotta explains how most of our choices are already made on autopilot - just not always in ways that serve us. By identifying triggers, understanding concerns, and creating a plan for change, we can reprogram our automatic behaviors to align with our goals, making better choices with less effort over time. Read along with the original article(s) here: https://racheltrotta.com/making-the-changes-that-matter/living-autopilot-making-better-decisions-every-time/ Quotes to ponder: "Having some behaviors on autopilot allows us not to 'sweat the small stuff' and frees up mental bandwidth for the bigger picture of life, relationships, ideas, and personal growth, for starters." "We think we're being conscious and intentional, but the reality is that our lives our decisions, our thoughts, and our behaviors follow familiar, predictable grooves that we have essentially programmed into our brains through repetition and socialization." "Changing your 'outer thinking' the you that you perceive as you is easy." Learn more about your ad choices. Visit megaphone.fm/adchoices

Discover all of the podcasts in our network, search for specific episodes, get the Optimal Living Daily workbook, and learn more at: OLDPodcast.com. Episode 3489: Rachel Trotta explains how most of our choices are already made on autopilot - just not always in ways that serve us. By identifying triggers, understanding concerns, and creating a plan for change, we can reprogram our automatic behaviors to align with our goals, making better choices with less effort over time. Read along with the original article(s) here: https://racheltrotta.com/making-the-changes-that-matter/living-autopilot-making-better-decisions-every-time/ Quotes to ponder: "Having some behaviors on autopilot allows us not to 'sweat the small stuff' and frees up mental bandwidth for the bigger picture of life, relationships, ideas, and personal growth, for starters." "We think we're being conscious and intentional, but the reality is that our lives our decisions, our thoughts, and our behaviors follow familiar, predictable grooves that we have essentially programmed into our brains through repetition and socialization." "Changing your 'outer thinking' the you that you perceive as you is easy." Learn more about your ad choices. Visit megaphone.fm/adchoices

Discover all of the podcasts in our network, search for specific episodes, get the Optimal Living Daily workbook, and learn more at: OLDPodcast.com. Episode 3489: Rachel Trotta explains how most of our choices are already made on autopilot - just not always in ways that serve us. By identifying triggers, understanding concerns, and creating a plan for change, we can reprogram our automatic behaviors to align with our goals, making better choices with less effort over time. Read along with the original article(s) here: https://racheltrotta.com/making-the-changes-that-matter/living-autopilot-making-better-decisions-every-time/ Quotes to ponder: "Having some behaviors on autopilot allows us not to 'sweat the small stuff' and frees up mental bandwidth for the bigger picture of life, relationships, ideas, and personal growth, for starters." "We think we're being conscious and intentional, but the reality is that our lives our decisions, our thoughts, and our behaviors follow familiar, predictable grooves that we have essentially programmed into our brains through repetition and socialization." "Changing your 'outer thinking' the you that you perceive as you is easy." Learn more about your ad choices. Visit megaphone.fm/adchoices

Discover all of the podcasts in our network, search for specific episodes, get the Optimal Living Daily workbook, and learn more at: OLDPodcast.com. Episode 2863: Rachel Trotta explains how to distinguish between real hunger, cravings, and emotional eating while emphasizing that occasional hunger isn't harmful, it's a natural sensation. By practicing mindful eating and tuning into physical cues, you can create a healthier, more intuitive relationship with food. Read along with the original article(s) here: https://www.racheltrotta.com/making-the-changes-that-matter/the-hunger-scale-recognizing-hunger-and-fullness/ Quotes to ponder: "The easiest way to use a hunger scale is to give yourself a spectrum from 1-10, ‘1' being ravenous, and ‘10' being uncomfortably stuffed." "Cravings and thirst can often masquerade as hunger. Having several large glasses of water between breakfast and lunch can be enough to eliminate the need for a morning snack." "Feeling your stomach rumble a little is not an unhealthy or undesirable experience. It's simply slightly uncomfortable, and you should attend to it." Learn more about your ad choices. Visit megaphone.fm/adchoices

Discover all of the podcasts in our network, search for specific episodes, get the Optimal Living Daily workbook, and learn more at: OLDPodcast.com. Episode 2863: Rachel Trotta explains how to distinguish between real hunger, cravings, and emotional eating while emphasizing that occasional hunger isn't harmful, it's a natural sensation. By practicing mindful eating and tuning into physical cues, you can create a healthier, more intuitive relationship with food. Read along with the original article(s) here: https://www.racheltrotta.com/making-the-changes-that-matter/the-hunger-scale-recognizing-hunger-and-fullness/ Quotes to ponder: "The easiest way to use a hunger scale is to give yourself a spectrum from 1-10, ‘1' being ravenous, and ‘10' being uncomfortably stuffed." "Cravings and thirst can often masquerade as hunger. Having several large glasses of water between breakfast and lunch can be enough to eliminate the need for a morning snack." "Feeling your stomach rumble a little is not an unhealthy or undesirable experience. It's simply slightly uncomfortable, and you should attend to it." Learn more about your ad choices. Visit megaphone.fm/adchoices

Discover all of the podcasts in our network, search for specific episodes, get the Optimal Living Daily workbook, and learn more at: OLDPodcast.com. Episode 2835: Rachel Trotta breaks down how food tracking can be a powerful tool for overcoming weight loss plateaus. By embracing mindfulness, personal accountability, and data-driven adjustments, she provides actionable strategies for fostering sustainable progress without falling into obsessive patterns. Read along with the original article(s) here: https://www.racheltrotta.com/healthy-eating/using-food-tracking-destroy-weight-loss-plateaus/ Quotes to ponder: "Food tracking isn't about perfection; it's about mindfulness and clarity." "When you identify trends and adjust your approach based on real data, you empower yourself to make sustainable progress." "Embracing food tracking as a tool, not a rule, can transform your mindset about eating and health." Learn more about your ad choices. Visit megaphone.fm/adchoices

Discover all of the podcasts in our network, search for specific episodes, get the Optimal Living Daily workbook, and learn more at: OLDPodcast.com. Episode 2835: Rachel Trotta breaks down how food tracking can be a powerful tool for overcoming weight loss plateaus. By embracing mindfulness, personal accountability, and data-driven adjustments, she provides actionable strategies for fostering sustainable progress without falling into obsessive patterns. Read along with the original article(s) here: https://www.racheltrotta.com/healthy-eating/using-food-tracking-destroy-weight-loss-plateaus/ Quotes to ponder: "Food tracking isn't about perfection; it's about mindfulness and clarity." "When you identify trends and adjust your approach based on real data, you empower yourself to make sustainable progress." "Embracing food tracking as a tool, not a rule, can transform your mindset about eating and health." Learn more about your ad choices. Visit megaphone.fm/adchoices

Discover all of the podcasts in our network, search for specific episodes, get the Optimal Living Daily workbook, and learn more at: OLDPodcast.com. Episode 2811: Rachel Trotta explores the paradox of knowledge, illustrating how being overly informed can sometimes hinder progress, particularly in fitness and health. She offers actionable insights to bridge the gap between knowing and doing, helping readers translate knowledge into real-world achievements. Read along with the original article(s) here: https://www.racheltrotta.com/fitness/when-knowledge-isnt-power/ Quotes to ponder: "Knowledge becomes a barrier when it paralyzes us with too many options or too much information." "It's not about knowing more; it's about applying the right amount of knowledge in the right way." "Action creates clarity, not the other way around." Episode references: Atomic Habits: https://www.amazon.com/Atomic-Habits-Proven-Build-Break/dp/0735211299 The Paradox of Choice: https://www.amazon.com/Paradox-Choice-Why-More-Less/dp/0060005688 Learn more about your ad choices. Visit megaphone.fm/adchoices

Discover all of the podcasts in our network, search for specific episodes, get the Optimal Living Daily workbook, and learn more at: OLDPodcast.com. Episode 2811: Rachel Trotta explores the paradox of knowledge, illustrating how being overly informed can sometimes hinder progress, particularly in fitness and health. She offers actionable insights to bridge the gap between knowing and doing, helping readers translate knowledge into real-world achievements. Read along with the original article(s) here: https://www.racheltrotta.com/fitness/when-knowledge-isnt-power/ Quotes to ponder: "Knowledge becomes a barrier when it paralyzes us with too many options or too much information." "It's not about knowing more; it's about applying the right amount of knowledge in the right way." "Action creates clarity, not the other way around." Episode references: Atomic Habits: https://www.amazon.com/Atomic-Habits-Proven-Build-Break/dp/0735211299 The Paradox of Choice: https://www.amazon.com/Paradox-Choice-Why-More-Less/dp/0060005688 Learn more about your ad choices. Visit megaphone.fm/adchoices

Discover all of the podcasts in our network, search for specific episodes, get the Optimal Living Daily workbook, and learn more at: OLDPodcast.com. Episode 3409: Rachel Trotta challenges the notion of perfectionism in health and fitness, emphasizing that striving for perfection often leads to self-sabotage and burnout. Instead, she highlights the importance of being "good enough" most of the time, focusing on consistency, preparation, and realistic goal-setting to achieve sustainable progress. By practicing self-compassion, you can create a positive, upward spiral of long-term success. Read along with the original article(s) here: https://racheltrotta.com/fitness/perfectionism-is-pointless/ Quotes to ponder: “It's not about being perfect. It's not about being 100% adherent to a diet or exercise plan.” “Consistency is essential because you are better off making a B+ in your health and fitness goals every day than you are making two A+'s and five F's each week.” “The goal is to get out of the ‘beat-yourself-up' and ‘buckle-down' downward spiral, and into a successful, achieving upward cycle.” Learn more about your ad choices. Visit megaphone.fm/adchoices

Discover all of the podcasts in our network, search for specific episodes, get the Optimal Living Daily workbook, and learn more at: OLDPodcast.com. Episode 3409: Rachel Trotta challenges the notion of perfectionism in health and fitness, emphasizing that striving for perfection often leads to self-sabotage and burnout. Instead, she highlights the importance of being "good enough" most of the time, focusing on consistency, preparation, and realistic goal-setting to achieve sustainable progress. By practicing self-compassion, you can create a positive, upward spiral of long-term success. Read along with the original article(s) here: https://racheltrotta.com/fitness/perfectionism-is-pointless/ Quotes to ponder: “It's not about being perfect. It's not about being 100% adherent to a diet or exercise plan.” “Consistency is essential because you are better off making a B+ in your health and fitness goals every day than you are making two A+'s and five F's each week.” “The goal is to get out of the ‘beat-yourself-up' and ‘buckle-down' downward spiral, and into a successful, achieving upward cycle.” Learn more about your ad choices. Visit megaphone.fm/adchoices

Discover all of the podcasts in our network, search for specific episodes, get the Optimal Living Daily workbook, and learn more at: OLDPodcast.com. Episode 3409: Rachel Trotta challenges the notion of perfectionism in health and fitness, emphasizing that striving for perfection often leads to self-sabotage and burnout. Instead, she highlights the importance of being "good enough" most of the time, focusing on consistency, preparation, and realistic goal-setting to achieve sustainable progress. By practicing self-compassion, you can create a positive, upward spiral of long-term success. Read along with the original article(s) here: https://racheltrotta.com/fitness/perfectionism-is-pointless/ Quotes to ponder: “It's not about being perfect. It's not about being 100% adherent to a diet or exercise plan.” “Consistency is essential because you are better off making a B+ in your health and fitness goals every day than you are making two A+'s and five F's each week.” “The goal is to get out of the ‘beat-yourself-up' and ‘buckle-down' downward spiral, and into a successful, achieving upward cycle.” Learn more about your ad choices. Visit megaphone.fm/adchoices

Discover all of the podcasts in our network, search for specific episodes, get the Optimal Living Daily workbook, and learn more at: OLDPodcast.com. Episode 2773: Rachel Trotta shares practical strategies for navigating holiday eating without resorting to restrictive dieting. She highlights the importance of mindful indulgence, portion control, and creating fulfilling yet nutritious dishes, while emphasizing self-compassion and the joy of movement. Her approach balances enjoyment with health-conscious habits, encouraging a stress-free and gratifying holiday experience. Read along with the original article(s) here: https://racheltrotta.com/fitness/managing-holiday-eating-without-dieting/ Quotes to ponder: "Enjoyment and moderation are not mutually exclusive." "Pick your true favorites and truly savor them." "Exercise because it makes you feel great, and eat moderately because it makes you feel great, too." Learn more about your ad choices. Visit megaphone.fm/adchoices

Discover all of the podcasts in our network, search for specific episodes, get the Optimal Living Daily workbook, and learn more at: OLDPodcast.com. Episode 2773: Rachel Trotta shares practical strategies for navigating holiday eating without resorting to restrictive dieting. She highlights the importance of mindful indulgence, portion control, and creating fulfilling yet nutritious dishes, while emphasizing self-compassion and the joy of movement. Her approach balances enjoyment with health-conscious habits, encouraging a stress-free and gratifying holiday experience. Read along with the original article(s) here: https://racheltrotta.com/fitness/managing-holiday-eating-without-dieting/ Quotes to ponder: "Enjoyment and moderation are not mutually exclusive." "Pick your true favorites and truly savor them." "Exercise because it makes you feel great, and eat moderately because it makes you feel great, too." Learn more about your ad choices. Visit megaphone.fm/adchoices

Discover all of the podcasts in our network, search for specific episodes, get the Optimal Living Daily workbook, and learn more at: OLDPodcast.com. Episode 2730: Rachel Trotta emphasizes the importance of consistency in exercise, independent of fluctuating motivation or body image concerns. She advocates for fueling workouts properly and cautions against exercises aimed at "fixing" perceived flaws, encouraging self-acceptance and a broader perspective on health and fitness. Read along with the original article(s) here: https://racheltrotta.com/fitness/body-image-and-exercise-relationship/ Quotes to ponder: "Consistency is the most important aspect of how we move our bodies - sticking with a habit through the ups and downs of life can be incredibly impactful." "If you want to build a healthy relationship with exercise, stop using it to 'burn calories,' and instead see it as a way to build muscle and improve overall fitness." "It takes mental strength to embrace a changing body." Learn more about your ad choices. Visit megaphone.fm/adchoices

Discover all of the podcasts in our network, search for specific episodes, get the Optimal Living Daily workbook, and learn more at: OLDPodcast.com. Episode 2730: Rachel Trotta emphasizes the importance of consistency in exercise, independent of fluctuating motivation or body image concerns. She advocates for fueling workouts properly and cautions against exercises aimed at "fixing" perceived flaws, encouraging self-acceptance and a broader perspective on health and fitness. Read along with the original article(s) here: https://racheltrotta.com/fitness/body-image-and-exercise-relationship/ Quotes to ponder: "Consistency is the most important aspect of how we move our bodies - sticking with a habit through the ups and downs of life can be incredibly impactful." "If you want to build a healthy relationship with exercise, stop using it to 'burn calories,' and instead see it as a way to build muscle and improve overall fitness." "It takes mental strength to embrace a changing body." Learn more about your ad choices. Visit megaphone.fm/adchoices

Discover all of the podcasts in our network, search for specific episodes, get the Optimal Living Daily workbook, and learn more at: OLDPodcast.com. Episode 2729: Rachel Trotta highlights the common misconceptions about exercise, emphasizing that it offers far more than just weight loss benefits. By addressing how people often misuse exercise as a tool for punishment or control, she encourages a healthier mindset, one that separates body image from physical activity and promotes consistency and balance in exercise routines. Read along with the original article(s) here: https://racheltrotta.com/fitness/body-image-and-exercise-relationship/ Quotes to ponder: "Exercise becomes a punishment, and a rollercoaster relationship with exercise develops." "It's a fine line between being consistent with exercise, and being obsessively exercise-dependent." "Obsession can look a lot like commitment or drive (or high performance)." Learn more about your ad choices. Visit megaphone.fm/adchoices

Discover all of the podcasts in our network, search for specific episodes, get the Optimal Living Daily workbook, and learn more at: OLDPodcast.com. Episode 2729: Rachel Trotta highlights the common misconceptions about exercise, emphasizing that it offers far more than just weight loss benefits. By addressing how people often misuse exercise as a tool for punishment or control, she encourages a healthier mindset, one that separates body image from physical activity and promotes consistency and balance in exercise routines. Read along with the original article(s) here: https://racheltrotta.com/fitness/body-image-and-exercise-relationship/ Quotes to ponder: "Exercise becomes a punishment, and a rollercoaster relationship with exercise develops." "It's a fine line between being consistent with exercise, and being obsessively exercise-dependent." "Obsession can look a lot like commitment or drive (or high performance)." Learn more about your ad choices. Visit megaphone.fm/adchoices

Discover all of the podcasts in our network, search for specific episodes, get the Optimal Living Daily workbook, and learn more at: OLDPodcast.com. Episode 2882: Rachel Trotta shares practical strategies for building stronger, more confident legs by focusing on muscle-toning exercises, increasing daily activity, and smart nutrition choices. She emphasizes the importance of sustainable habits over quick fixes, guiding women toward long-term improvement and body positivity. Read along with the original article(s) here: https://racheltrotta.com/fitness/better-booty-toolkit/ Quotes to ponder: "Most women, even very fit women, have cellulite, and losing scale weight isn't always the solution." "Strength training is how you're going to achieve the definition you want to see." "Focus on one day at a time, and build sustainable practices for long-term results." Learn more about your ad choices. Visit megaphone.fm/adchoices

Discover all of the podcasts in our network, search for specific episodes, get the Optimal Living Daily workbook, and learn more at: OLDPodcast.com. Episode 2882: Rachel Trotta shares practical strategies for building stronger, more confident legs by focusing on muscle-toning exercises, increasing daily activity, and smart nutrition choices. She emphasizes the importance of sustainable habits over quick fixes, guiding women toward long-term improvement and body positivity. Read along with the original article(s) here: https://racheltrotta.com/fitness/better-booty-toolkit/ Quotes to ponder: "Most women, even very fit women, have cellulite, and losing scale weight isn't always the solution." "Strength training is how you're going to achieve the definition you want to see." "Focus on one day at a time, and build sustainable practices for long-term results." Learn more about your ad choices. Visit megaphone.fm/adchoices

Discover all of the podcasts in our network, search for specific episodes, get the Optimal Living Daily workbook, and learn more at: OLDPodcast.com. Episode 2882: Rachel Trotta shares practical strategies for building stronger, more confident legs by focusing on muscle-toning exercises, increasing daily activity, and smart nutrition choices. She emphasizes the importance of sustainable habits over quick fixes, guiding women toward long-term improvement and body positivity. Read along with the original article(s) here: https://racheltrotta.com/fitness/better-booty-toolkit/ Quotes to ponder: "Most women, even very fit women, have cellulite, and losing scale weight isn't always the solution." "Strength training is how you're going to achieve the definition you want to see." "Focus on one day at a time, and build sustainable practices for long-term results." Learn more about your ad choices. Visit megaphone.fm/adchoices

Discover all of the podcasts in our network, search for specific episodes, get the Optimal Living Daily workbook, and learn more at: OLDPodcast.com. Episode 2661: Rachel Trotta delves into the profound mental shifts that accompany physical fitness journeys, emphasizing the transformation in how individuals perceive and talk about body image, food, and exercise. As clients pursue health goals, their evolving mindset and newfound self-acceptance become the real achievements, far surpassing any physical changes. Read along with the original article(s) here: https://racheltrotta.com/fitness/body-of-your-dreams/ Quotes to ponder: "Taking the right steps to develop effective, healthy, realistic habits will catapult you into feeling much better about yourself and your body almost immediately." "You may not have the abs of Gwen Stefani, but you may have muscle definition that you never had before, plus stronger legs, a more stable core, improved movement, and better endurance capabilities." "Self-love and self-acceptance do not just spontaneously show up. Self-love is action." Learn more about your ad choices. Visit megaphone.fm/adchoices

Discover all of the podcasts in our network, search for specific episodes, get the Optimal Living Daily workbook, and learn more at: OLDPodcast.com. Episode 2661: Rachel Trotta delves into the profound mental shifts that accompany physical fitness journeys, emphasizing the transformation in how individuals perceive and talk about body image, food, and exercise. As clients pursue health goals, their evolving mindset and newfound self-acceptance become the real achievements, far surpassing any physical changes. Read along with the original article(s) here: https://racheltrotta.com/fitness/body-of-your-dreams/ Quotes to ponder: "Taking the right steps to develop effective, healthy, realistic habits will catapult you into feeling much better about yourself and your body almost immediately." "You may not have the abs of Gwen Stefani, but you may have muscle definition that you never had before, plus stronger legs, a more stable core, improved movement, and better endurance capabilities." "Self-love and self-acceptance do not just spontaneously show up. Self-love is action." Learn more about your ad choices. Visit megaphone.fm/adchoices

Discover all of the podcasts in our network, search for specific episodes, get the Optimal Living Daily workbook, and learn more at: OLDPodcast.com. Episode 2264: Rachel Trotta's article on meal prep highlights the advantages of a well-organized meal planning routine, from saving time and ensuring balanced nutrition to fostering a healthier relationship with food. By emphasizing practical tips and the importance of persistence, Rachel encourages readers to transform their meal prep experience into an enjoyable and sustainable habit. Read along with the original article(s) here: https://racheltrotta.com/fitness/meal-prep-2/ Quotes to ponder: "Part of the process of eating healthier is re-training the taste buds, and it is not an overnight process." "It can be better. In fact, it can be great! And it's worth it to improve your cooking skills and expand your recipe repertoire." "If you have kids, try foods with interchangeable ingredients, like nachos, tacos, or pasta with toppings." Learn more about your ad choices. Visit megaphone.fm/adchoices

Discover all of the podcasts in our network, search for specific episodes, get the Optimal Living Daily workbook, and learn more at: OLDPodcast.com. Episode 2635: Rachel Trotta discusses practical strategies for integrating health and fitness into a busy lifestyle. She emphasizes adopting a flexible mindset, utilizing shorter, more frequent workouts, redefining exercise, setting realistic expectations, and practicing dietary moderation. Her advice helps individuals maintain their health goals amidst life's demands. Read along with the original article(s) here: https://racheltrotta.com/fitness/making-time-health/ Quotes to ponder: "You may not have hours, but you do have minutes." "Small, repeated habits lead to big gains, I promise." "Busy-ness and health are not mutually exclusive." Learn more about your ad choices. Visit megaphone.fm/adchoices

Discover all of the podcasts in our network, search for specific episodes, get the Optimal Living Daily workbook, and learn more at: OLDPodcast.com. Episode 2635: Rachel Trotta discusses practical strategies for integrating health and fitness into a busy lifestyle. She emphasizes adopting a flexible mindset, utilizing shorter, more frequent workouts, redefining exercise, setting realistic expectations, and practicing dietary moderation. Her advice helps individuals maintain their health goals amidst life's demands. Read along with the original article(s) here: https://racheltrotta.com/fitness/making-time-health/ Quotes to ponder: "You may not have hours, but you do have minutes." "Small, repeated habits lead to big gains, I promise." "Busy-ness and health are not mutually exclusive." Learn more about your ad choices. Visit megaphone.fm/adchoices

Discover all of the podcasts in our network, search for specific episodes, get the Optimal Living Daily workbook, and learn more at: OLDPodcast.com. Episode 2597: Discover the true extent of your control over personal well-being in Rachel Trotta's insightful article. She explores the often misunderstood boundary between what we can directly manage - our habits and responses - and what we can only influence indirectly, like our weight and genetics. Rachel's guidance offers a liberating perspective on focusing energy on actionable, behavioral goals, paving the way for a healthier self-esteem and a more fulfilling life. Read along with the original article(s) here: https://racheltrotta.com/fitness/identifying-what-you-can-and-cant-control/ Quotes to ponder: "Self-worth is unshakeable. Inherent. Innate. It's the core value that you have because you are born, because you are here, because you are simply existing." "When you shift your focus to what you can control (i.e. your behaviors), you'll find that - reassuringly you're in control of an awful lot." "Instead of deciding whether or not your week was successful based on whether or not you lost weight, you measure progress by whether or not you met your eating and exercise goals." Learn more about your ad choices. Visit megaphone.fm/adchoices

Discover all of the podcasts in our network, search for specific episodes, get the Optimal Living Daily workbook, and learn more at: OLDPodcast.com. Episode 2597: Discover the true extent of your control over personal well-being in Rachel Trotta's insightful article. She explores the often misunderstood boundary between what we can directly manage - our habits and responses - and what we can only influence indirectly, like our weight and genetics. Rachel's guidance offers a liberating perspective on focusing energy on actionable, behavioral goals, paving the way for a healthier self-esteem and a more fulfilling life. Read along with the original article(s) here: https://racheltrotta.com/fitness/identifying-what-you-can-and-cant-control/ Quotes to ponder: "Self-worth is unshakeable. Inherent. Innate. It's the core value that you have because you are born, because you are here, because you are simply existing." "When you shift your focus to what you can control (i.e. your behaviors), you'll find that - reassuringly you're in control of an awful lot." "Instead of deciding whether or not your week was successful based on whether or not you lost weight, you measure progress by whether or not you met your eating and exercise goals." Learn more about your ad choices. Visit megaphone.fm/adchoices

Discover all of the podcasts in our network, search for specific episodes, get the Optimal Living Daily workbook, and learn more at: OLDPodcast.com. Episode 2168: Rachel Trotta emphasizes the normalcy of cellulite, even among athletic women, in her empowering article. She encourages embracing one's body, maintaining a holistic fitness regimen, and discarding the societal pressures and commercial products that exploit insecurities about physical appearance. Read along with the original article(s) here: https://www.racheltrotta.com/fitness/cellulite-normal/ Quotes to ponder: "GET OVER IT. For many women, their butt, hips, and thighs are their biggest problem areas. The dreaded 'cottage cheese' appearance provokes anxiety, lots of Googling, and the purchase of expensive gels, creams, spa treatments, QVC torture devices, and multi-level-marketing miracle cures." "Cellulite is a normal feature of the female body, even for lean, athletic women. It's a uniquely female aspect of physiology that can have a large genetic component." "Nothing beats fitness. No cream, gel, device, or procedure will make a difference in your overall appearance like regular exercise and a solid, healthy diet will." Learn more about your ad choices. Visit megaphone.fm/adchoices

Discover all of the podcasts in our network, search for specific episodes, get the Optimal Living Daily workbook, and learn more at: OLDPodcast.com. Episode 2501: Rest and recovery are pivotal for achieving fitness goals, as Rachel Trotta highlights through the tale of an overzealous trainee. Trotta emphasizes the counterintuitive yet crucial role of rest days in muscle gain and fat loss, debunking the myth that more cardio equals better results. This insight not only corrects common fitness misconceptions but also guides enthusiasts towards a more balanced and effective workout regimen. Read along with the original article(s) here: https://racheltrotta.com/fitness/why-you-shouldnt-do-cardio-every-day/ Quotes to ponder: "Overtraining, especially doing cardio every day, is more than a mistake – it is a mindset." "Your body is not an enemy that must be punished into submission through exercise. It is a partner on your journey, and it will work with you when its needs are met." Learn more about your ad choices. Visit megaphone.fm/adchoices

Discover all of the podcasts in our network, search for specific episodes, get the Optimal Living Daily workbook, and learn more at: OLDPodcast.com. Episode 2658: In this podcast episode, Dr. Neal narrates Rachel Trotta's blog post, "5 Eating Goals That Aren't Fad Diets." The post discusses alternatives to restrictive fad diets and introduces five achievable eating goals: cooking more meals at home, changing snacking habits, eating more protein, drinking more water, and tracking or journaling food. These goals focus on sustainable changes that lead to long-term health benefits. Read along with the original article(s) here: https://racheltrotta.com/fitness/fad-diet/ Quotes to ponder: "You can change your eating without going on a fad diet with strict rules. These small shifts are approachable, easier to maintain over time, and will add up to big results." Learn more about your ad choices. Visit megaphone.fm/adchoices

Discover all of the podcasts in our network, search for specific episodes, get the Optimal Living Daily workbook, and learn more at: OLDPodcast.com. Episode 2634: Rachel Trotta explores the balance between savoring food and maintaining fitness goals in "The Foodie's Guide to Getting Fit." She encourages readers to differentiate between a love for food and unhealthy eating habits, offering strategies for appreciating food within the context of a healthy lifestyle. Trotta's insights help food enthusiasts navigate the journey towards a better relationship with eating without sacrificing their epicurean pleasures. Read along with the original article(s) here: https://www.racheltrotta.com/fitness/the-foodies-guide-to-getting-fit/ Quotes to ponder: "What we do EVERY DAY matters more than what we do ONCE IN A WHILE." "The most basic self-reflection question you can ask is: What food behaviors improve quality of my life, and which food behaviors take away from quality of life?" Learn more about your ad choices. Visit megaphone.fm/adchoices

Discover all of the podcasts in our network, search for specific episodes, get the Optimal Living Daily workbook, and learn more at: OLDPodcast.com. Episode 2610: Rachel Trotta of RachelTrotta.com offers practical advice on scaling down exercise routines during low-energy periods instead of skipping them entirely. She emphasizes the importance of maintaining momentum and adjusting workouts to match one's energy levels, with strategies such as including more rest, walking, lifting heavier weights for fewer reps, reducing HIIT frequency, and shortening workout durations. Read along with the original article(s) here: https://racheltrotta.com/fitness/scale-down-exercise/ Quotes to ponder: "Consistency isn't about buckling down, or muscling through obstacles with sheer willpower. It's certainly not about pushing through a tough workout even though you're running on fumes." "The net result of taking this approach is that you continue improving even when you don't feel great." "The hardest exercise is one rep of walking through the gym doors." Learn more about your ad choices. Visit megaphone.fm/adchoices

Discover all of the podcasts in our network, search for specific episodes, get the Optimal Living Daily workbook, and learn more at: OLDPodcast.com. Episode 2441: Rachel Trotta clarifies the misconception around spot-toning and advocates for a holistic approach to fat loss. She introduces sprinting as a key exercise for burning fat, explaining its effectiveness in stimulating the release of human growth hormone (HGH). Trotta emphasizes the challenge of sprinting due to its intense nature but assures its benefits in overcoming weight loss plateaus. She reminds readers to balance intense workouts with consistent, moderate exercise and a healthy diet, underscoring the importance of overall well-being beyond physical appearance. Read along with the original article(s) here: https://racheltrotta.com/fitness/fat-burning-exercise/ Quotes to ponder: "Sprinting burns fat like no other type of exercise because it encourages an increased release of natural human growth hormone (HGH)." "Don't miss out on 95% of life to lose 5% of your body fat." Learn more about your ad choices. Visit megaphone.fm/adchoices

Discover all of the podcasts in our network, search for specific episodes, get the Optimal Living Daily workbook, and learn more at: OLDPodcast.com. Episode 3025: Rachel Trotta explains the importance of understanding food labels for better health and weight loss. She emphasizes focusing on the number of servings per package and the ratio of grams of sugar to grams of protein, while advising caution against being misled by marketing-driven labels like "organic" or "gluten-free." Read along with the original article(s) here: https://racheltrotta.com/fitness/food-labels/ Quotes to ponder: "The benefits of something being organic or gluten-free are often outweighed by the amount of sugar, fat, and refined carbohydrates in the product." Learn more about your ad choices. Visit megaphone.fm/adchoices