Rachel Schwartz

Rachel Schwartz Nutritionist specializing in vegan diets. Get rid of unwanted body fat fast! Get & stay lean. Accountability is key! Coaching & custom plans.

10/09/2020

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What I do to stop cravings when I haven’t slept well the night before...😵You know what I’m talking about … sleepless nig...
08/24/2020

What I do to stop cravings when I haven’t slept well the night before...

😵You know what I’m talking about … sleepless nights – the worst!💥

😴They can really throw you off your game – and also make you feel hungry because it throws your hunger hormones out of whack.

So here’s what I do when those cravings hit ...

🎉Go on a long walk outside w/ my dogs
🎉Make sure I eat foods that fill me up (no processed crap)
🎉Drink enough water during the day
🎉If I do have cravings, I tell myself it’s just because I’m sleep deprived

👍Having a plan and being prepared is so important!

Do you notice a link between being hungry and not getting enough sleep? How do you handle it? 👇👇👇

08/18/2020

🔥Here’s a quick and easy way to bump up your confidence and self-esteem ...

💡Sit (or stand!) up straight! 💡

👉Researchers found that people who were told to sit with good posture had MORE confidence in their own thoughts.

✅People who sat with good posture (vs. slouched) gave themselves much higher ratings for professionalism in their career.

🤔Interesting – often we are told that standing up straight gives people a better impression of us, but apparently it also gives us a better impression of ourselves!

🚶🏾♀️🧘🏾Not only that, but having good posture can help you avoid injuries, keep your muscles in balance, and help maintain core strength!

💡Next time you want a little confidence boost, check your posture!

08/18/2020

🔥Here’s a quick and easy way to bump up your confidence and self-esteem ...
💡Sit (or stand!) up straight! 💡
👉Researchers found that people who were told to sit with good posture had MORE confidence in their own thoughts.
✅People who sat with good posture (vs. slouched) gave themselves much higher ratings for professionalism in their career.
🤔Interesting – often we are told that standing up straight gives people a better impression of us, but apparently it also gives us a better impression of ourselves!
🚶🏾♀️🧘🏾Not only that, but having good posture can help you avoid injuries, keep your muscles in balance, and help maintain core strength!
💡Next time you want a little confidence boost, check your posture!

My faces of 2020! (So far!)😜Yes, I’m already predicting the month of September! It’s called MANIFESTING! 🌈😁Here’s to man...
08/07/2020

My faces of 2020! (So far!)😜
Yes, I’m already predicting the month of September! It’s called MANIFESTING! 🌈😁
Here’s to many smiling faces in the months ahead! 🤞🏻😍❤️

As Life Changes, So Do Your Goals 🙋🏻‍♀️Today I hit 23 weeks pregnant! I’m at the point in my pregnancy where I feel like...
08/05/2020

As Life Changes, So Do Your Goals 🙋🏻‍♀️
Today I hit 23 weeks pregnant! I’m at the point in my pregnancy where I feel like myself again! All those terrible first trimester symptoms are a distant memory and my appetite is 100% back! My belly has officially POPPED and I’m trying my best to embrace my new growing shape.
Growing a healthy baby is my #1 priority right now. As a nutritionist and an athlete seeing the scale and my waist measurement climb up each and every week can be shocking. I constantly have to remind myself to trust the process and my body even more so than ever before!
Yes, this even means having to say “see you later” to my favorite shorts (lol back of the closet you go!) and wrapping my head around that fact that I really do need to purchase some maternity clothing, leggings some new bras ASAP! Seriously, why do none of my clothes fit anymore?
Tell me, what are your goals right now? Weight loss? Muscle gain? Maybe you’re growing a baby right now too? WHERER ARE MY MAMAS AT?😍

1900 calorie meal plan 🙋🏻‍♀️ (SAVE!)••Switching to a plant based diet, even from a standard American diet doesn’t have t...
08/04/2020

1900 calorie meal plan 🙋🏻‍♀️ (SAVE!)
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Switching to a plant based diet, even from a standard American diet doesn’t have to be a complete overhaul of the textures and flavors that you know and love. In fact, if you can find ways to replicate this flavors, textures, and favorite meals, you’re a lot more likely to have success going plant based!
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Here is a simple “new to a plant based diet” meal plan that hits around 1900 calories (REMEMBER: you may need more or less - these meal plan graphics are NOT meant to be prescriptive, they are just samples), is very easy to prepare and replicates a lot of standard American fare.⠀
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What are your favorite newbie vegan foods or meals?⠀
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Who else has an inner mean girl? 🙋🏻‍♀️-👇🏻Comment below and tell me if positive self talk and acceptance is a continuous ...
07/29/2020

Who else has an inner mean girl? 🙋🏻‍♀️
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👇🏻Comment below and tell me if positive self talk and acceptance is a continuous practice for you too? Practice makes for better practice!❤️❤️❤️
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Lacking you’re “beach body” this year?🙋🏻‍♀️2020 has not gone as planned for 99.9% of us! Our worlds and routines has bee...
07/21/2020

Lacking you’re “beach body” this year?🙋🏻‍♀️
2020 has not gone as planned for 99.9% of us!
Our worlds and routines has been flipped upside down which means that our diet and workout regime has most definitely been affected as well. Sighhhh😅
Good news is, the ONLY thing you need to have the perfect beach body is:
1.) Go to the beach
2.) Wear a bathing suit
3.) Rock your sunscreen and your best smile
The truth is, there is no such thing as a perfect beach body. You are beach body ready everyday!!! Xoxo😘😘

How To Lose Weight Without Exercising? 🤷🏻‍♀️Sounds too good to be true right?Well, it's not.You can lose weight without ...
04/29/2020

How To Lose Weight Without Exercising? 🤷🏻‍♀️
Sounds too good to be true right?
Well, it's not.
You can lose weight without exercising.
But you can't lose weight without adjusting your eating.
Food is everything. 🙌🏻
Although I don't recommend you stop exercising.
As exercises has loads of benefits of its own such as shaping and toning your body.
I want to give you a reason to not give up if you don’t have access to a gym right now, are injured, or just need to have a break from exercise for whatever reason.
This is what my client did, she got injured and still managed to lose a fair amount of weight.
You just need to have a plan that accounts for the change (and actually do it)!�She was able to lose 13lbs without much exercise.
So stop killing yourself with exercise expecting weight loss without changing your food.
Need help with your own individual structure and accountability?
Click the link in my bio.❤️
P.S. This picture was taken of me at the Dead Sea in March this year while traveling to Israel. Tell me below if you’ve been! :)

04/28/2020

Banded B***y Circuit‼️
🎶 B***y B***y B***y Rockin’ Everywhere 🎶! Get that 🍑 nice and tight while you’re in quarantine! You definitely got the time to do it!
Perform the following exercises in circuit formation! Circuit formation means performing each exercise consecutively with 🅾️ breaks! Knock out 3-4 circuits, 12-15 reps for each exercise!
💚 Figure 4 Kickbacks:
Since ya girl loves her some kickbacks and doesn’t have a cable machine at the moment, I made it work with some resistance bands. Like I said…no gym, NO PROB ☺️! Keep leg in a 4 position as you kickback.
💚 Straight Leg Kickbacks:
Keep your leg straight as you extend. You’ll want to extend until you feel a contraction in your glutes. Really focus on that squeeze at the top but refrain from hyperextending when you do.
💚 Seated Squats:
For this exercise, I’m using ALL glutes. I focus on the contraction in my glutes to bring me up & focus on the lengthening to bring me back down. Now this one is 🔥!!
💚 Fire Hydrant into Extension:
Focus on maintaining a tight core throughout this movement. It’s two movements in one so you’ll want to maintain your balance as you transition.

Am I REALLY Hungry?🤤The real trick to managing weight is to eat less, but not to feel hungry or deprived. Being hungry a...
04/24/2020

Am I REALLY Hungry?🤤
The real trick to managing weight is to eat less, but not to feel hungry or deprived. Being hungry all the time is a death sentence for any weight loss program.
The desire to eat starts with a twinge, and before you know it, you're rummaging through the fridge. But the real question is: Are you really hungry, or was that a twinge of habit, boredom, or some other emotion? Understanding your own eating habits and learning to recognize true hunger is an essential weight loss tool.
We eat to satisfy our appetites, soothe emotions, celebrate victories, satisfy cultural expectations and because it just tastes good.
Practice rating your hunger.
When you sit down to eat a meal, you want to be hungry, but not ravenous. (Letting your blood sugar get so low that you feel ravenous often leads to binge eating.) And your goal is to stop when you're comfortably full.
To get into the habit of evaluating your hunger, rate your hunger and satisfaction level before and after every meal. And whenever you're about to run to the kitchen or detour to the nearest drive-thru, ask yourself these questions first:
1️⃣When was the last time I ate? If it was less than 2-3 hours ago, you're probably not feeling real hunger.
2️⃣Could a small, nutritious snack rich in fiber tide you over until the next meal?
3️⃣Can you drink a glass of water and wait 20 minutes?
If you don't recognize the signs of hunger, schedule your meals & snacks. Divide your eating plan into several small meals, spaced every 3 to 4 hours. Rate your hunger each time you sit down to eat, and try to become more aware of what real hunger feels like.

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504 S Brookhurst Street
Anaheim, CA
92804

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Monday 9am - 5pm
Tuesday 9am - 5pm
Wednesday 9am - 5pm
Friday 9am - 5pm

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+17149007009

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