Array

Hi everyone!

Welcome to my health and fitness blog where I will be talking all things health and fitness and educating you on how to lead a healthier lifestyle and get the body you’ve always wanted. I get asked a lot of questions on my Facebook and Instagram page so I’m hoping to be able to provide more information on this blog regarding –

  • The workouts that I do and workout advice;
  • The foods that I eat and nutrition advice;
  • Weight loss / fat loss tips;
  • How to get lean and toned without bulky;
  • Healthy recipes; and
  • Motivation!

Check out my blog section for all of my articles. You can use the search bar if you’re looking for something specific.

Also, all of my workout videos are posted on Youtube and Facebook :)

If you have any questions, please feel free to contact me on social media or comment below and I will try to answer them for you. Also, if you have any suggestions/requests for a blog post, I’m all ears! I want to post about topics that you would like to read about!

Finally, I would like to thank all of you for the love and support you have shown me through social media and my blog. You are all amazing and I appreciate it more than you know! Lots of love xxx

 

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.

50 Responses

    1. Hi lovely,

      I’m so glad that you’re enjoying Rachael’s blog post <3

      Love,
      Sanja

  1. Hi Rachel! I’ve always been wider in the hips and thighs, however I also had knee problems (the medical term is Osgood Schlatter disease). Therefore I cannot do exercises involving running and jumping… I want to ask if your leaner legs program will be a good fit for me or that I can’t try it because of my knee problem. Thank you so much!

    1. Hi lovely,
      I’m sorry to hear that! :(
      There is some running in the Lean Legs Program, but you can substitute it with power walking. Walking is one of the best workouts for slimming down the legs, so you should still see results.
      I would recommend doing the program for the endomorph body type as it doesn’t have any jumping exercises or HIIT. The focus is mainly on power walking and lighter resistance workouts which would definitely suit you! xx

      You can find out more about our program here:

      Lean Legs Program

      Love
      Diana

  2. Hello lovely ladies! I have been following y’all’s blog posts for quite some time now and taking every little bit of information and putting it into practice. I do have a question though. I am the mesomorph body type with shorter legs. I love any type of cardio…running, power walking, elliptical training etc. and I try to do at least an hour session when I do cardio. My question is, will my legs get more bulky when doing cardio, before they slim down? Because that seems to be the case. I gain muscle extremely quickly even when doing high intensity cardio! I’m just wondering if I should stay consistent with the cardio and hope that if I stick with it, I’ll see results eventually. I just need help because I’m obviously doing something wrong, I think, to have my body bulk up even when doing cardio! Thank you for all y’all do for us girls out there wishing for trim and toned legs! <3

    1. Hi lovely,
      Thanks a lot for your support! :)
      It sounds like you’re between the mesomorph and endomorph body type, so we usually recommend following the endomorph guidelines.
      Any type of exercise (even cardio) will build some muscle. So at the start, you might build muscle before reducing your body fat.
      In this case, your legs might look bigger at the start, but eventually, your body fat will decrease and your legs will get smaller.
      For more helpful info please have a read of these blog posts:

      https://www.rachaelattard.com/will-my-legs-get-bigger-before-getting-smaller/

      https://www.rachaelattard.com/how-to-get-skinny-legs-cardio-for-lean-legs/

      Love,
      Diana

  3. I simply require help everybody continues saying do weights, however, I am terrified to I wanna have muscle definition yet I need more slender legs and this boxing class is another I take its diff more push-ups and bouncing like more cardio and all the more boxing. I simply love cycling, however, prob not great I believe I’m a Mesomorph but rather cycling wouldn’t be great in case I’m attempting to disperse my legs right ??

    1. Hi lovely,
      If you are a mesomorph, you may or may not be able to get away with cycling. Some mesomorphs are OK with it, while others aren’t. Either way, I would still only do it 1-2 times per week maximum because overdoing it with cycling will most likely make your legs bigger.

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

      Love,
      Diana
      xx

  4. Hi Rachael! Your program sounds amazing! I really would like to try it. I was just wondering that there is this point: “After finishing my program, if you send me your before and after photo, you will get ALL of your money back as a reward for your achievements. That’s $79 USD!” How does it work? I send you the pictures after I finish the program and for sure I will get back the money or only if the results are really good? Thank you in advance xxx

    1. Hi lovely,
      Yes, that’s correct! The only conditions are that you’ve achieved good results with the program and your progress photo must be allowed to be shared on social media. You take a photo before starting and after finishing the Program, then you send them over :)

      I’m looking forward to seeing your results! xx

      Love,
      Diana

  5. such a precious information You have Provided Us Rachael Attard, always live a healthy life is one of the most inevitable features of life. More health programs would be useful in public institutions. There is also another ingredient to live a healthy life by eating good healthy food, and keep engaging your self in daily excercises.

    1. Hi lovely,

      That’s great, as long as it helps you make the progress you want :) you could also share Rachael’s program with your friends so when you feel like starting it you also have company with you!

      Love, Lean Legs Club support
      xx

  6. ALSO are resistance bands okay? The class I take isn’t called total body conditioning sometimes focuses on lunges

    1. Hi lovely,
      Yes, resistance bands are great for getting definition in your legs :) Don’t forget that your diet is also very important. Rachael would love to help you reach your fitness goals faster, that’s why she created her eBook for girls who want to slim down their muscles or lose fat and look more feminine. There are a lot more details in it about how to get the lean legs you desire along with a full meal plan with recipes, so check it out here!

      Love,
      Lean Legs Club support
      xx

  7. I just need help everyone keeps saying do do weights but I am scared to I wanna have muscle definition but I want thinner legs and this boxing class is another one i take its diff more push ups and jumping like more cardio and more boxing. I just love cycling but prob not good I think I’m a Mesomorph but cycling wouldn’t be good if I’m trying to thin out my legs right ??

  8. Lol, too young for credit cards my mom won’t let me buy it can u please give me advice ? Weights no weights I workout Sunday boxing Monday usually cycling and after that there’s boxing where we also do tons of lunges burpees and all that stuff Tuesday dance Wednesday and Friday I do yoga and Thursday let’s say weights, if I wanna get my legs smaller, do I do cycling at all as I hear it makes u lose weight and weights how many times a week cause some weight classes squats are involved but also donkey kicks!! Please help!! Cause someone told me U get bigger before u get smaller that’s the process and u need to trust it @ strongfigure.com don’t know who to believe anymore ???

  9. Hi Rachel my name is Sarah, I need advice I was doing eight pound weights and cycling for a really long time and I got bulky at least my grandma was telling me how I looked bigger in jeans I stopped both cycling and weights and started taking up only boxing and dancing. But I really miss cycling and weights my uncle was saying , the reason I probably got bulky was cause I was Eating a lot of carbs which I kind of was and not eating good portions. That tends to happen but I am trying to lose weight on my legs I am pear shaped but I don’t see any results someone else told me spinning and weights are good for weight loss but I don’t want to make my legs bigger. Please help !! Because everyone keeps saying different things and I don’t know what to do. I have lost weight but only a lot from the time cause it’s hard I hear the first place u gain weight will be the last to lose.

  10. Hi there!
    I would love to do the morning workouts on an empty stomach but find if I do, I get so hungry during the day. How do you combat this hunger with morning workouts?

  11. Hey Rachael! You’re a true inspiration! I just wanted to know you have this pic on insta and you said that it was your transformation. How long did it take? Only 8 weeks our more? thanks!

  12. Hi Rachael, I love that you acknowledged that women can get big from heavy weights. I certainly got bulky from lifting heavy (deadlift,squats etc) at the gym for 2 years. I am looking to get your ebook, but am not sure if I should get the one for mesomorph or endomorph. I have a natural V-shaped upper body (broad shoulders, average bust, narrower hips) but have a soft belly and soft arms after slacking on nutrition for a year. My legs are not huge per se, but they’re definitely not as lean as I’d like them to be.

    Another thing – after finishing your programme and sending you a Before/After photo, is there any other terms to fulfil to getting our money back? Will the refund be via credit card and is there a time frame?
    Thank you for taking the time to read this.

    1. Hi lovely, if you’re not sure on your body type, you can take my quiz :) It’s hard for me to tell just by your description, but my quiz should give you the answer. The only condition with the before/after photo is that I can share it. There is no time frame. And yes the money will be refunded back to your credit card of Paypal (depending on how you paid for it) :) xx

  13. Dear Rachael,

    I am 51 years old & endeavouring to attain those skinny legs! Being a Ukrainian folk dancer in my teens & now in the midst of menopause has left me with sizeable thighs! I have been walking between 9 & 10 km on the treadmill (no incline) 5 days per week for about a month now. I usually walk at a speed of 6.9 km per hour. So, I am now starting to see some good results! But, I have been experiencing intense tightness in the hip flexors which alleviates on the weekends when I’m not walking. I try to warm up the area with dynamic stretching before walking & slow stretching after. I don’t want to risk injury & have to give up walking all together. Last night, I experienced some warmth going on in the hip flexors too, which is probably not a good sign. Any advice? Thanks so much!

    1. Hi Joanne, wow you are doing great! Good for you. I would perhaps drop your walks back to 5kms per day and build up your distance to prevent overuse and injury. Also continue to do the dynamic warm up and lots of stretching afterwards. And of course if your body needs a break, take a break :) xx

  14. Hi Rachel,
    Thank you so much for your blog. I’ve been following your tips for what types of workouts to perform and you’ve improved my understanding of fitness goals immensely!
    Do you recommend any protein powders or meal replacement shakes? What is your experience with such products?

    1. Hi lovely, oh that’s great to hear! Yes I use protein powder. I was using whey protein but have changed to a vegan pea protein as it is better for my gut health. I don’t have one specific brand that I’m using as I’m trying a few different ones but I try to go for the more natural ones. Also I have never had meal replacement shakes and don’t recommend them as whole food is better! :) xx

  15. Hi Rachael,

    I just recently found your blog and am really enjoying reading it and all your exercise tips. I’m not overweight, but I’m short with short legs, so it’s especially hard to slim them down. My biggest problem is my calves that seem to can’t stop growing over time (despite the fact that I’ve stayed in the 7-10 lbs weight gain/loss over the years). 1/4″ growth here and there, and next thing I know I’m looking at 1.5-2″ growth over time! I’m just *terrified* so I’m trying to do low/medium speed marathon running to try to break down the muscles. I was curious if you can share any other tips to slim them down? Also, if I purchase your ebooks, are there any exercises that will backfire and actually make the calves larger? (i.e. burpees, tuck jumps, snap jumps, etc.). I don’t mind strong legs, but unfortunately mine bulk up too much/easily and I don’t want to accidentally counteract what I’m trying to accomplish with cardio with the exercises. Thanks so much for your time!

    1. Hi lovely, thanks for reading! Running actually uses your calf muscles so overdoing it on running can actually make them bigger too. I would be careful not to overdo it with the running and make sure it’s steady state and on a flat surface. My eBook doesn’t have any of those exercises sot he exercises shouldn’t bulk up your calves. Also have a read of this blog post on how to slim calves (if you haven’t already). Good luck! xx

    1. Hi Ann, power walking is just walking at a pace faster than you would normally. I like to do my power walking around 7km/hr but you can do anything from 6-7.5km/hr. I like to do it for 1 hour in the morning, but you can split it up over the day xx

  16. Hi! I just wanna ask, can I lose and burn my thigh fat and calves fat only using the treadmill and eliptical machine for 2-3 weeks?

    1. Hi Emelda, the longer you stick at something, the better your results will be. But you can still make a difference in 2-3 weeks. You will lose thigh fat by power walking on the treadmill (not so much the elliptical). But for better results I would also incorporate some running and resistance training xx

  17. Hi Rachael I really need your help, so happy to see your blog, been struggling with big legs and if I excercise it gets bulkier any tips on where to start? So interested to buy your program for skinny legs

    1. Hi hun! I’m glad you found my blog :) I hope I can help! I would start with lots of power walking and some running, and for circuits have a look at the style of exercises in my Victoria’s Secret blog posts. Focus more on toning up your butt rather than doing lots of squats and lunges. And also avoid using any heavy weights xx

  18. hi rachael!
    i was just wondering, does running on the spot and running outside have the same effect? Also, I do a lot of long distance running and i dont try to do any form of intense exercises (squats, calf raises, etc.) because i already have lots of muscle on my legs….should i just stick to that or should i try something different?

  19. Hi what kind of cardio do you do to not bulk up your legs? I’m a meso but my legs bulk up easily. So not sure which leg program to get.

    1. Hi hun, I do a lot of power walking and steady state running. And when I do hiit cardio I do longer distance sprints (i.e. 2 minute fast pace runs rather than 30 second all out sprint). If you’re a mesomorph then I would recommend that program. But if you do buy it, I will send you through the endomorph program too. Perhaps the endomorph workout program and mesomorph nutrition program might suit you better x

  20. Hi Rach, I am so proud of you. Well done. Love your Blog.
    I wish that I will have more energy and motivation to go and do some work out at the gym.
    I am just too busy. Will be teaching 6 aqua this week and one free style vive.
    Love you heaps. Mum xoxoxo

  21. Hi Rachel!

    I was wondering if you were familiar with Kayla Itsines programme, and if so whether you classify her workouts as more cardio or strength training based. I’m just trying to work out whether I should add in more cardio or more weights if I follow her workouts. Thanks! :) ps I love your blog <3

    1. Hi Jordan!

      Yes I am most definitely familiar with Kayla Itsines – I think she’s amazing! I have not done any of her workouts, but from what I have seen, it is more cardio focused as the workouts get your heart rate up quickly! This is great for fat loss. The workouts will make you stronger but nowhere near as much as doing weights. I do some cardio but I prefer to my workouts to be weights based. I hope that helps! xx

Leave a Reply

Your email address will not be published.

This site uses Akismet to reduce spam. Learn how your comment data is processed.