My Weekly Work-Out and Diet Plan

My Weekly Work-Out and Diet Plan
I’ll be the first to admit that I wasn’t always super healthy.

My relationship with exercise and food in the past was unfortunately skewed, like the vast majority of women. But growing up doing pageants, I think it might have been even more exacerbated. I used to work out three times a day, counting the calories of everything I put into my mouth. All for a competition. But now, a few years removed from pageantry-I can look back and see that although I gained numerous skills from competing, my relationship with my body and food is so much healthier. So much of that is derived in my relationship with Christ! I know that my identity isn’t rooted in a crown, or the number of likes I get, or follower count. My identity-and yours-is rooted in Jesus alone.

He is the one who says you are beautiful.

You are loved.

You are known.

So I just wanted to preface this whole blog with that truth at the forefront of all our minds! It’s not about how we look. It’s all about what Jesus says about us. Also-side note- I love working out. Especially because I currently work three jobs. Yes-three jobs. Working out is my time to unplug from all social media, listen to my favorite podcasts or read a good book, and feel strong. I love feeling accomplished when I finish that ridiculous Kayla Itsines’ arm work out. Throughout this blog, I am going to walk you through what I do everyday and my diet!

Diet

So this is a toughie. I am a firm believer in moderation. Yesterday after my workout, I was feeling light headed so I bought some chocolate and ate it. And guess what-I feel great about that decision! I don’t generally chow down on chocolate everyday, but yesterday I felt like I was getting attacked by dementors (it was a hard day haha) and we all know the best remedy for a dementor attack is chocolate right?!? My point is-be kind to yourself. Be gentle with yourself. One piece of chocolate isn’t going to destroy your life. That being said, I practice intermittent fasting about five days out of the week. So I’ve found that if I eat an early dinner (around 5:30 pm) and have a late breakfast (around 11 am) my body responds to it well. I feel great and my weight stays at a place I want it to. But I don’t do it all the time. I ignore this when I’m out with friends on the weekend. A girl’s gotta live right?! Do not let a diet control your life.

I also eat very high protein. I love love LOVE tacos. My boyfriend makes fun of me because I love them so much. They honestly probably consist 90% of my diet. I make them at home and cook with avocado oil. I buy the extra-lean, grass fed beef to make them (it’s very important you buy healthy protein!). I also buy this almond cheese because ya girl doesn’t respond well to dairy. So my diet is generally high protein, low carb, and low dairy!

Ok-now here’s my workout routine!

Monday

45 minutes of Cardio! Cardio is super easy for me because I love catching up on my favorite shows, podcasts, or even reading during it. I buy giant hardback books and set it up with the elliptical and get lost in a story. Currently I am on book five of Game of Thrones. Cardio is also flexible because it can be a hike with your pup or a walk with a friend. It is basically low intensity cardio over a long period of time.

Tuesday

Leg day! So I have been doing Kayla Itsines’ BBG work out over the past four years and I cannot express enough how wonderful it is. I have had many personal trainers, but her workouts are my absolute favorite! You can learn more about her workouts here! Her workouts build muscle, but don’t make you bulky. They make you strong, but sleek. They’re pretty similar to HIIT workouts. On these strength days, I pop in my AirPods and listen to podcasts or Harry Potter on Audible! My favorite podcast currently is Potterless-the story of a grown man reading Harry Potter for the first time lol.

Wednesday

This is my toughest day of the week so I generally try to rest! I also have my small group this night so no workout unless I’m feeling crazy ambitious.

Thursday

Arm day! TBH arm day is the bane of my existence. Dwight Shrute said one of the defects of our kind is weak arms. Bahaha-just kidding. I do not support Dwight’s stupid, sexist comment. But this day is truly the WORST. I struggle through it. When I first started BBG there were actual tears. So I broke these workouts in half and decided that completing 15 minutes of it was a WIN! Don’t be afraid to change things up if you can’t handle it. Consistency is key. If you hate something, odds are low you’re going to be consistent.

Friday

45 minutes of Cardio! Go on a hike, read a book on the elliptical, or go on a walk with a friend!

Saturday

Ab day is my FAVORITE! Generally I don’t sweat as much this day which is great because I don’t have to wash my hair after. Once again, I do BBG for all of these strength days!

Sunday

45 minutes of cardio!

Well, there ya go! That is my detailed workout schedule and diet plan! Keep in mind, that while arm day might be super challenging for me-it might be a cake walk for you! Abs might be harder for you or legs! Its so important to listen to your body and decide what you consider a win. You might need to adjust certain things to ensure consistency. I’ve found that if I hate something, I can be all gung-ho for it for about a week, but then I just stop. So find something you love. This happens to be what I love because my job requires so much interpersonal interaction. So I love flying solo when it comes to working out. It’s basically my introvert time. But if grabbing a buddy motivates you then DO IT! But most importantly remember that your identity is not rooted in exercise or diet-your identity is rooted in Christ alone. Also-if you have any workout tips or podcast recommendations please let me know in the comments!

LYLAS

-Rach

My 10 Beauty Must-Haves

My 10 Beauty Must-Haves
She stepped past the threshold of Sephora, eyes alight with excitement.

Everything was beautiful and sparkly and the scent of Chanel wafted through the air. She felt excited with all the possibilities before her. She knew what she needed: bronzer. As she wandered down each aisle, things became more muddled-should she get the Tarte shimmery bronzer or the Hourglass lighting bronzer? Oh no-or the Nars blush/bronzer duo? Slowly her excitement began to ebb. There were so many options here. She scanned the store for a sales associate-but no one came to her aid-all were busy helping other customers. Her excitement soon faded into a feeling of overwhelming frustration. This was supposed to be a fun trip! But there were just so many options and she didn’t know which to choose.

 

If you’ve been in that same scenario-I feel ya girl. There have been so many times I’ve wandered into Sephora or Ulta and been totally lost. But through some ok years of trial and error, I have tried hundreds of products and found my top 10 Beauty must haves. This way, you can go into Sephora like the girl boss that you are and confidently snag these products and know they are bomb! Alright, let’s jump right in sista.

 

 1. Dress Code Elchim Blow Dryer

This is the Rolls Royce of blow driers. It runs a little pricey, but girl-it is literally amazing. I will do anything to cut my blow drying time and this bad boy cuts it right in half. My hair went from taking 45 minutes to blow dry to 15. Reminder that whenever you blow dry, use heat protector. Apply it twice: first before blowdrying and then again before you style your hair. The heat from the blow-drier evaporates the first layer and you gotta protect those gorgeous locks! This is 100% worth every penny I spent on it. I bought it straight from Amazon because prime shipping is life.

2. Origins Out of Trouble Mask

This mask is perfect for anyone with acne prone skin. I use it once a week and it always leaves my skin so smooth. Plus it never dries out your skin! Just leaves it feeling perfectly supple and radiant. Ever since I started using this, I rarely break out. And as someone who used to have severe cystic acne-I am so thankful I found this mask! It’s the only mask I consistently use.

3. Olaplex No 3

If you want bomb hair-get this treatment and use it every week! I’ve gotten my hair so long and healthy thanks to this treatment and my amazing hairstylist who takes amazing care of my locks. Many of you comment on my hair and I want you to know-my hair wasn’t always long and healthy! I used to have extensions 24/7. Getting my hair healthy was a journey and this treatment was a huge part of it. This is different than a hair mask because it rebuilds your hair from the shaft, fixing the damage done by color or highlights. I cannot recommend this product enough!

Pro-tip: Whenever you get your hair highlighted, colored, or balayaged, ask your stylist to mix in Olaplex No 2. It’s a more concentrated version of No 3 and is a game changer.

4. e.l.f. Poreless Face Primer

Apply this below your makeup and your skin looks so smooth and flawless! I also love that its affordable. It’s comparable to the Smashbox primers-but this one is cheaper 😉

5. SmashBox Studio Skin 24 Hour Concealer

This is the best concealer of all time. Even when I’ve gotten 3 hours of sleep and am exhausted, I just put this bad boy under my eyes and no one is the wiser! I swear by this concealer-its that good.

6. The Perfect Face Loose Powder in Y2

This is another hack I have learned for those pesky under-eye circles. After I do my concealer and foundation, I put this on liberally under my eyes and then proceed to do my eyeshadow. Then I take my powder brush and brush it away! And voila-no under eye circles ever again!

7. Milk & Honey Cream Deodorant in Coconut Vanilla

You know how everyone is switching to natural deodorant but then everyone kind of smells bad? That was my worst fear, so when setting out to find a natural deodorant that worked, I asked my boyfriend, best friend, and my mom to tell me if I ever smelt bad. Tbh there was no way I was gonna sacrifice smelling good to make the switch. Luckily, I found this natural deodorant from Milk & Honey and its amazing. Not only does it smell good, but it works. Just like regular deodorant, you apply it every morning! I seriously love it. The only drawback is that its cream, so you apply it differently. But I heard they were developing a stick form which I am stoked about!

8. Hoola Bronzer

I will never, ever use another bronzer. I love it because there’s zero sparkle in it. Its completely matte with brown undertones-giving you a sun baked glow that looks completely natural. I use it for my contour and its simply amazing.

9. Clean and Clear Oil Absorbing Sheets

Ok-I love love love these things. As you could’ve guessed, I have oily skin. So usually about 9 hours into the day, my skin begins to produce lots of oil and get shiny. I love strategically using shine for highlighter-but looking super shiny all over isn’t my jam. So I’ll bring these little guys with me-especially during shoots because they don’t disturb your make-up!

10. Conair Xtreme Heat Rollers

Wanna know how I achieve those big curls? This is my secret! Yes, you may definitely will look like a grandma when getting ready, but who cares! Your hair will end up looking crazy awesome in the end!

There ya go! Take this list with you next time you venture into Sephora or Ulta and never feel overwhelmed by all the options again! I got chu girlfriend! Feel free to share this list with your friends. And better yet, if you have a product I have to try-let me know in the comments below!

LYLAS-

Rach

 

Rachel Prochnow Lifestyle Blog

cropped-rachelprochnow7Scroll.

 

Beautiful person. Friends laughing together at some incomprehensible inside joke.

 

Scroll.

 

Beautiful place. Azure shores. White sand beaches. Waves crashing.

 

Scroll.

 

Delicious food. Colorful watermelon held up to a 10 year old girls’ face. There is laughter in her eyes. You almost feel like you’re in on the joke.

We seem to scroll endlessly on Instagram. Sometimes seeing photos that capture the beauty of this world, the wonder, the incredible expanse that is our world. Other times seeing brokenness. But here in this world-in the tension between the already and not yet: we see glimpses of God. We see Him in our little niece’s tingling laughter as you try out your best British accent. We see it in the sun set as we are held by the one who has captured our heart. We see it in loud, rowdy games of Catch Phrase where your aunts get way too into the game. Everywhere we go we see glimpses into God’s character, His creativity, His ridiculous sense of humor, His compassion, His goodness, and most importantly His love.

 

Over the past four years, I’ve been working on a community called Radically Radiant where women can come together and be reminded of Jesus. Now I am expanding this community into something more. I am converting it into a space where women (and men!) can come together to see Jesus in the little things. Jesus isn’t just a compartmentalized aspect of our lives-He is everything. He is in everything. He upholds everything by the word of His power. So why shouldn’t we see Him in delicious food? In fashion? In travel? In friendships? In fitness?

 

Through this expansion, it is my goal to weave Jesus throughout every aspect of life. I want to create a space where there are a wide array of conversations going on-sometimes deeply profound and weighty-other times light hearted and full of whimsy. Our God is a multifaceted God full of life, love, humor, and compassion. Let’s make a place that reflects that.

 

I want to invite you, friend, to embark on this journey with me! Let’s see all the different ways we can see Jesus in this beautiful world He has created. Yes, it is a broken world. But even in the dark-the light shines and the darkness has not overcome it.

Can’t wait for this journey with you,

Rach