Girls who successfully maintain a lean body all year round find it quite easy to do so, and this is because of their healthy habits and the way they think. Let me explain further. :)


If you’re just starting out, working out 3 times per week is fine. Anything is better than nothing. But people who maintain their fitness and shape all year round will exercise almost everyday.

I’m not saying it needs to be an hour everyday – sometimes it might only be 30 minutes. But it’s EVERY day. Exercising makes you feel amazing and you’re more likely to stick to routine and healthy eating if you exercise, so try to make it a priority.

muscle toning


Plan your workouts and meals in advance. You’re more likely to stick to it and can account for times when you know that you can’t stick to a normal routine.

If you know you’ve got things on during weeknights, exercise in the morning so you don’t miss out. Or if you’ve got a busy weekend of socialising, make sure you eat really well Monday – Friday. 

I have a free 7 day meal plan that can help you create a routine and plan in advance.

My 7 day meal plan is processed sugar, dairy and gluten free :)

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Sugar really is the main thing that causes weight gain – the less you eat, the better! A lot of people don’t realize how much sugar is in certain foods, so read labels, educate yourself, and better yet, try not to buy things out of a packet.

Some of the most common high sugar foods (that lots of people think are healthy) are cereals, muesli bars, yoghurts and juices. There are lower sugar alternatives out there, so look for them.

If you cut down your processed sugar intake, you will most certainly see the positive effects, especially if you are an endomorph body type!


If you’re out for a meal with family or friends, it’s not really an excuse to eat whatever you want. I’m not saying you can never splurge, but try to pick the healthy options when you can – they’re always there! Remember to make healthy eating a priority. 

muscle toning


Meal prepping really is key. If you’ve got a list of some healthy recipes, it will make it so much easier!

Write a list of your top 5-10 favourite healthy meals, and keep it on the fridge. When you’re stuck for ideas, look back over the list. Eating similar foods will help keep you on track, and take the thinking out of it.


If you need some help with meal and workout planing and your not sure where to start, I have a complete workout and nutrition plan that will help you slim down and get toned :)

Workout part of my program combines the right type of cardio and full body resistance training for each of the 3 body types :)

And the nutrition part is also designed for your body type!

This way you can be sure that you are eating healthy and training according to you specific body type.

You can find out more about my program below :)

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Hope you found this blog post helpful and good luck!


Rachael xx

Rachael is an Australian born certified personal trainer and nutritionist who holds a Bachelor degree in Science.

After struggling for years to find an exercise and diet program that is tailored to women striving for lean and toned body with no bulk she designed her Lean Legs Program. This program is tailored to each body type and focused on helping women get toned but feminine bodies, without getting bulky.

Her mission is to empower women and help them stay in shape in a healthy and balanced way.

11 Responses

  1. Rachel jag är 16 åring 158 cm lång och 52 kg. Jag åt alltid 500-1000 då gick ner lite i fett och vikt. Sedan planerade jag att äta 1200 på dag men fick mycket fett typ. Nu tänker jag äta 500 igen kommer det funka? Vad ska jag göra för att mer och inte gå upp i vikt eller fett. Mitt mål är 48 kg alltså från 52-48 i en månad. Hur kan jag göra det på en enklare sätt. Pls hjälp mig.

    1. Hi lovely,
      Thank you for reaching out! :)

      ​Since you are 16 years old, your body is still going through a lot of transformations so ​if you want to lose weight, it’s best you talk to your parents so they can get you an appointment with a specialist. A nutritionist can advise you on your nutrition and workouts so that you can achieve the results you wish in a healthy way that suits your age.
      Wishing you all the best! xx

  2. Hi Rachel! I’m a huge fan of your content and I bought your program! I’m wondering what you think of intermittent fasting? Many women swear by it to help shed pounds. I hear mixed opinions on this one and was wondering your thoughts? I noticed when I do intermittent fasting it makes me hungrier and more likely to binge- on top of that it messes with my digestion!

    1. Hi lovely,
      Thanks for your support! :)
      Intermittent fasting works great for many women, especially for those who have a high body fat percentage. However, it doesn’t work for everyone and I totally understand why you feel a lot hungrier afterwards. It’s definitely not a necessity for weight loss, I always recommend a balanced healthy diet instead of starving to lose weight, so always do what feels best for your body! xx

      For more helpful tips please have a read of this blog post


  3. Rachael, hi!!! I’m from Brazil and I love your posts❤ Well, I want to cut out sugar from my diet, but every time I do this, I get compulsive for sugar food, it’s like VERY COMPULSIVE. What I can do to avoid this? And, do you think that, for me, the best solution is each a small quantity of sugar every day? Or will this solution make me gain weight

    1. Hi lovely! Thank you :) Everyone is different so I think that if cutting out sugar makes you get really bad cravings, it’s best not to cut it out. I would just try to eat a small amount each day and make sure the rest of your diet is healthy. This shouldn’t affect your results if it’s just a small amount :) xx

    1. Hi Anthony! Sorry for my late reply. I think being able to relax a bit and include “cheat” foods is a good thing. I’ve tried diets with cheat days in the past though and found it didn’t work for me because on the “cheat days” I would overindulge on all the things I was restricting. Now I prefer not to be so restrictive and follow the 80:20 rule (eat healthy 80% of the time and allow less healthy foods 20% of the time – no foods are off limits). But everyone is different so if cheat days work better for you, that’s great! PS I saw your comment on Facebook so will reply to that today too! xx

  4. I think for me just being conscious of what I’m eating has helped. I’m a fiend for just snacking on anything I can reach before dinner and then not even paying to that.

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