NEW UPDATED FLEX WORKSHOP FLEX Stage 2 Stretching For Stiff Bodies Tuesday 11th July 12 – 230 Join me for a FLEX Updated workshop on Stretching and how to create FLEX classes that improve your clients flexibility with a progressive FLEX Programme. In this workshop we will be looking at how to use  reciprocal inhibition

The Fitness Show – Low Impact Choreography Ideas JOIN MY ONLINE CLASSES All inclusive all access to all classes https://studiolive.club/register/rachel-holmes-studio-live-membership/

Here is a beginner’s guide to cooking with an air fryer Please add any  Start by preheating your air fryer. Most models require 5-10 minutes of preheating before cooking. Prepare your food. Cut your ingredients into similar-sized pieces to ensure even cooking. You can also marinate or season your food before cooking. Place the food

Sparkling Cranberry Lime: Mix cranberry juice and lime juice with sparkling water and garnish with a lime wheel. Peach Iced Tea: Brew a pitcher of iced tea and stir in pureed peaches. Cucumber Mint: Muddle cucumber and mint in a shaker, add lime juice and soda water. Strawberry Basil: Puree strawberries and mix with basil

 Grilled chicken breast (3 oz) with quinoa (1/2 cup) and steamed vegetables (1 cup): Protein: 30g, Carbohydrates: 27g, Fat: 3g Chicken breast is a good source of lean protein, which can help maintain muscle mass and support bone health during menopause. Quinoa is a good source of complex carbohydrates, which provide energy and can

 Scrambled eggs with turkey bacon and avocado: This breakfast contains 25g of protein and approximately 400 calories. The macro breakdown is: 6g carbs (1g fiber, 1g sugar), 25g fat, and 25g protein. Protein smoothie with Greek yogurt, berries, and protein powder: This breakfast contains 30g of protein and approximately 300 calories. The macro breakdown

 5 Plant Based Lunch recipes with macro breakdown  for Menopausal Women  Lentil and Vegetable Curry: 1 cup cooked lentils (18g protein, 40g carbs, 1g fat, 230 calories) 1 cup mixed vegetables (carrots, peas, bell peppers) (4g protein, 12g carbs, 0.5g fat, 60 calories) 1/4 cup tomato sauce (1g protein, 4g carbs, 0.5g fat, 25

Here are the five high protein breakfast ideas for Menopausal Women Egg and avocado toast: This breakfast provides a good balance of protein, healthy fats, and carbohydrates. To make it, mash half an avocado onto two slices of whole grain bread, and top with two fried eggs. This breakfast has about 32 grams of protein,

Hello and welcome to the Sunday Planning and PREP  Here are my tips for a Healthy Menofit™ week Do a healthy food shop today Plan your meals for the week Plan your fitness classes for the week Schedule in your daily walks Do you need to join me and follow my 4 weeks Online MENOFIT™

Menofit™ January Kickstart Get a £10 discount and join today and get access BEAT THE BLOAT which starts Tuesday 3rd January https://www.kickstartfatloss.net/product/january-2023-menofit-kick-start/ Or get access to all classes, courses and challenges including the Menofit™ mMnopause Kick Start by joining the RH Studio Live Monthly £30 https://www.kickstartfatloss.net/monthly-membership-customer-offer/ Annual £299 https://www.kickstartfatloss.net/product/12-months-rh-black-friday-sale/