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Rahel the Amazon

Bespoke Personal Training and Nutrition Coaching in London

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I work together with sports therapists and physiotherapists to help rehabilitate clients with injuries (especially knee, back or shoulder/neck problems).

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Everybody knows the old “Diet starts on Monday” cliche. For years I have been fighting against it and encouraging everybody to change their life the moment they feel that change is required regardless of what day it is. 😊 . But even if you really absolutely positively feel that you can only start dieting on a Monday then it means you still have to prepare for it on the weekend. 😊 . Especially if you’re working shifts or irregular shifts like so many of our amazing emergency services. You know I am Team #noexcuses and I know that when You really want something then you’ll go after it. So, if you’d like to eat healthier and/or lose weight, you’ve got to take action. 😊 . Meal prep is the best way to stay committed to your healthy eating goals throughout the week despite your schedule: ✨You’ll have your food with you and won’t have to spend money on cold sugary snacks from the vending machine or whatever high carb meals they’re offering at the canteen; ✨If you’re tired after work and/or gym, you’ll simply have to heat up the meal, saving you a huge amount of time and you can wind down on your sofa and enjoy Netflix. . You don’t have to prepare food for the whole week as your appetite or taste preferences might change. Preparing food for 2-3 days is reasonable, doesn’t take hours and ensures that you don’t get tired of eating the same meals. You can also prepare your protein in advance and steam veg every morning before you leave the house so it’s fresh and appetising. 😊 . I have so many more tips to share but I’ll leave you with this for now. 🤗 . So, if you had been planning to get on that healthy eating bandwagon from tomorrow, start today! 👍🏼 Go and do a quick shop and prepare your favourite healthy dish for the next few days - you’ll already feel more accomplished and motivated. And if you need inspiration for meal ideas, I have a back catalogue of recipes here on my Instagram. 😊 Good luck! 🥳 . #mealprep #foodprep #diet #weightlossjourney #weightloss #nutrition #nutritionist #personaltrainer

Turmeric and Curcumin for a more positive outlook! 😍 . This time of the year is a bit dull. It’s dark or cold or both and motivation can be harder to come by! I am enjoying a slower pace of life outside work but there’s a fine line between slowing down and being downright lazy. 😅 . If you’re like me and are solar-powered, you’ll find your energy levels decrease when the days start to get shorter in the autumn and you’ll only start to feel alive again around March. But you can’t just hibernate and sit at home, feeling sluggish and do nothing until the sun comes out again. So, after nearly skipping the gym and dance class today I went and did something and I’m just allowing myself to gain momentum slowly to gradually feel stronger and more energised. Healthy food will help too! 🥗 . Turmeric is a wonderful spice as it can literally make you happier! - Swipe for screenshots - Small scale studies conducted in the US have actually proven that Curcumin (a naturally occurring chemical found in turmeric) is as effective in curing depression as Prozac due to its ability to boost dopamine, serotonin and BDNF (re 3rd photo). . You will find the recipe to my Yin & Yang Turmeric Tofu (both the original soft scramble and the new firm cubed version) on my website - just click the link in my profile to be taken right to it. 😊 . As you see, I am desperately trying to find different ways to be more positive this January. My lovely experience Sunday morning seemed to resonate with so many of you, resulting in over 20 replies, where most of you said you were reminded of how little gestures can go a long way and therefore make us feel good. Like I said to some of you - I don’t really discuss my charitable deeds (because it defeats the purpose of doing good for the sake of it), but this was my first experience of witnessing an immediate knock on effect and I just had to share it with you all! 😍 . #turmeric #vegan #vegetarian #recipes #recipe #vegansofig #vegans #veganuary #veganism #plantbased #plantbaseddiet #diet #weightloss #weightlossjourney #healthyfood

Show must go on?! 😳 . I have been a bit quiet on here this week. I have to admit, the turmoil this world is in at the moment is depressing and being a highly sensitive person, I always feel it a bit insensitive to cheer too much at times like these. I was also worried sick for two friends who flew to Puerto Rico on Monday and disappeared off the grid due to the power outages caused by the earthquakes! I finally heard of them today and I am glad they are okay and I really hope they’ll be kept safe until it’s time to return. Anthony and Vanessa, you better get your butts back to the UK so I can give you both a massive hug! ♥️ . Although none of us can control the weather to stop the fires in Australia nor can we sway the big politicians to make better decisions for all of us, we must keep bringing more positivity into the world by doing good deeds! Spreading positivity and helping charities will make us all feel better due to the good mood hormones being released in our brains. Sunshine helps too and makes us feel more hopeful! 😊 . Despite all that’s going on, I know I have felt better every time I: ✅Trained clients; ✅Trained myself/danced; ✅Analysed food diaries; ✅Caught up with friends; ✅Did something good for somebody else etc. . So, I encourage you all to keep spreading the positivity and if you can, keep helping those in need whichever way you can. Show support, say a few encouraging words, anything! Meet up with friends to raise everyone’s spirits. Let’s make this gloomy January a more positive time! 🤗 . And, to help more people and to release more dopamine and serotonin in my own brain, I am extending my GIVEAWAY offer to anybody who would like their food diaries analysed! 🥳 Whether you’re trying #veganuary or #dryjanuary or simply want to know if your diet is optimal for health, I will help you. Because I realised that it’s not fair to limit a free offer to a single group of people. So please, get in touch, spread the message and let’s all help one another feel more positive! ♥️😘 . #inspiration #positivity #positivevibes #positive #behappy #happiness #friends #bekind #smile #lifeisgood

Christmas food - the gift that keeps on giving. . For somebody who normally doesn’t like eating the same food for days in a row, I’ve done a remarkable job at polishing off the leftovers from our Christmas dinner on Christmas Day. 😁 We still have some turkey and salmon plus I’ve restocked the fridge with tons of green beans, cucumber, courgette and beetroot. . As you are very well aware, there is one more event ahead of us - we need to ring in the New Year! That evening, too, sees us eating and drinking for the most of the night. If you have not yet read my latest blog post, follow the link in my bio to my website to get the lowdown on how best approach big celebrations. The biggest takeaway from all of my posts, however, is to be prepared. 😊 . We prepared for Christmas by ensuring we have plenty of meat, vegetables and fruit to make up for the majority of our diets. Plus a sufficient amount of potatoes, cheese and crackers - just enough to hit the spot but not too much to tempt us to eat a high carb diet for three days afterwards. 😉 . I encourage you to prepare your New Year’s Eve nibbles in the same manner and please feel free to take inspiration from our starters that we ever so carefully planned to be the most nutritious, palate satiating and also pretty. 😇 . As you see, whatever is left over from these dishes, is going to be healthy. Which is why we have been mainly living off salmon, turkey, melon and beetroot accompanied by fresh bread, of course, and the remnants of the beautiful black truffle Brie and a special cheddar gifted to me by a client. 🧀 . I have also recently rediscovered my love for beetroot - something I used to eat often when younger - and my gut thanks me for it. I would highly recommend you try adding a couple of beetroots to your sandwiches or meals and notice how your digestion will improve, especially after the overwhelming holiday celebrations. 🎄😊 Be healthy, be prepared! . #nibbles #food #nutrition #protein #healthyfood #diet #weightloss #holidays #christmas #cheese #fruit #lowcalorie #lowcarb #homemade #mealprep

Glutes by: The Amazon 😂 . What are you guys up to today? I just finished my pre Christmas leg training session as described in my yesterday’s blog post. Practise what you preach! Or, in my case - preach what you practise. 😉 . Legs are the biggest muscle group in your body and gluteus maximus (or glute Max for short) the biggest muscle. It would be a shame to overlook the potential that training your lower body has in terms of increasing insulin sensitivity and glycogen (carbohydrate) uptake, especially before the eating holiday that is Christmas. 😁 . I covered quads, glutes and hamstrings with just 3 exercises in 30 minutes. I would have done a whole body session if I had the time, but I had to head to train one last client. 😊 Now that it’s all done and dusted, bring on Christmas movies today and cooking, eating and time spent with friends tomorrow! 😍 We have enough food to feed 15 people (albeit there being only 5 of us🤣) and many hilarious games to play, which will probably leave us all crying with laughter. Food and jokes - that’s all I need! 😄 . Merry Christmas! ♥️♥️♥️ . Glutes by The Amazon, Hair by @marleeshair 👌🏼😌 . #glutes #glutesworkout #training #workout #strongwomen #strong #muscle #gym #christmas #legs #exercise #personaltrainer

***BLOG POST ALERT*** . This is a video turned blog post. When I started to edit all filmed footage yesterday, I realised how the video would come out far too ‘bitty’ and confusing to follow. So, I scrapped all the footage and typed up this handy guide for you instead. . The purpose of this guide is to give you tips on how to increase your healthy food intake outside the festivities without having to worry too much about food intake on Christmas. Training tips are also provided and everything is tried and tested. . As always, leave me a message if you have any questions. 🤗 . Have a fantastic Christmas! . #blogger #blog #christmas #holidays #exercise #training #blogpost #personaltrainer #diet #weightloss #weightlossjourney

Recent Posts

Yin & Yang Turmeric Tofu 💛 January 14, 2020
Christmas: Food, Training, Alcohol – what to do before, during and after. December 23, 2019
No gym? No problem! Pt 2: How fear of the unknown in fitness and nutrition can make you a slave to your training regime. December 21, 2019
ALCOHOL: THE LOW-DOWN December 18, 2019
No gym? No problem! Pt. 1: How taking a break from training affects your muscle mass, weight and eating habits. December 13, 2019

About me
- About me
- Qualifications
Nutrition
- Nutrition
- Recipes
- Prices
Personal Training
Locations
Links
Contact