An Australian fitness coach has revealed the six rules she follows to maintain her enviable figure including doing less cardio exercises and taking more rest days – after admitting to going to ‘extremes’ to stay fit in the past.
Rachel Dillon, from Queensland, has abandoned the ‘all or nothing approach’ to her health she adopted eight years ago while preparing for fitness competitions which she described as ‘unsustainable’.
In a post to Instagram, Rachel shared a before-and-after photo showing how her body has changed since 2015 to now when she is ‘kinder’ to herself in her diet and exercise routine.
Before and after: Fitness coach Rachell Dillon (pictured) admitted to following ‘extreme’ diets eight years ago and shared the rules she now follows to maintain her physique
Fitness coach Rachel Dillon’s six rules for staying healthy
- Enjoy ALL foods in moderation
- Enjoy a VARIETY of training/movement styles
- Take MORE rest days
- Do LESS cardio
- EMBRACE my body
- LOVE my strength
‘I don’t love one photo more than the other. I love myself and where I was in my journey in both of these photos,’ she wrote in the photo’s caption.
‘However I have evolved and I am so proud of how far I have come both physically and mentally.’
Rachel said she makes sure to enjoy all foods in moderation as well as a variety of training and movement styles.
She also takes more rest days, does less cardio exercise and said she embraces her body and loves her strength.
‘Most of all I’ve never been kinder to myself and can say I have completely accepted that this is a LIFELONG journey and to love the ride!’ she said.
In 2015 when the first photo was taken, Rachel was preparing for her first ever fitness competition and said she went to some extreme lengths to stay fit.
‘I was 100 per cent guilty of following the ALL OR NOTHING approach. Honestly it’s pretty horrible when I reflect back on some of the extremes I used to go to,’ she confessed.
She said she would eat ‘cooked plain fish’ every day for breakfast before starting work at 5am.
‘Honestly everything about my first comp prep was excessive, but because I was new and uneducated, I didn’t question it. I followed EVERYTHING to the tee,’ Rachel explained.
2015 vs now: She has abandoned the ‘all or nothing approach’ to her health she adopted eight years ago while preparing for fitness competitions which she described as ‘unsustainable’.
‘Did I see great results? Well sure, but was it in any way sustainable? Definitely not.’
In the years since, Rachel said she had worked on developing a lifestyle she enjoyed while achieving her fitness goals.
‘I too didn’t really think it was possible, but the more I learnt and the more I trialled, the closer I was to finding what worked best for me and my ideal lifestyle,’ she said.
‘Eight years on, five comp preps later and I am proud to say I am constantly enjoying and refining the lifestyle I am living day to day and could not be happier.’
Rachel said she makes sure to enjoy all foods in moderation as well as a variety of training and movement styles. She also takes more rest days and does less cardio exercise
Previously, the fitness guru shared exactly what she eats in a day to feel full and look her best, as well as the nutritional trick she swears by.
Rachel said the easiest way to avoid feeling like you’re depriving yourself is to follow a diet approach called ‘volume eating’.
This means that you focus on filling your diet with foods that are higher in volume (size) but lower in density (or calories).
Previously, Rachel shared her day on a plate and said the easiest way to avoid feeling like you’re depriving yourself is to follow a diet approach called ‘volume eating’
With volume eating, she focuses on filling her diet with foods that are higher in volume (size) but lower in density (or calories)
She said non-starchy foods like tomatoes, spinach and broccolini are free to add to your diet and don’t need to be counted in your calorie intake
Rachel Dillon’s day on a plate revealed
* BREAKFAST: Slice of wholegrain toast with egg whites, avocado and a handful of strawberries and blueberries.
* MORNING SNACK: Four rice cakes with cream cheese and cucumber.
* LUNCH: Protein pasta, tuna, broccolini, cherry tomatoes, zucchini and tomato pasta sauce.
* AFTERNOON SNACK: Smoothie comprising chia seeds, raspberries, sugar-free maple syrup and almond milk.
* DINNER: Turkey mince, wholegrain noodles, soy sauce, chilli, snow peas, broccoli and cauliflower.
‘Something I often hear from women when they first start out with a program is that they can’t believe how much food they get to eat on lower calories,’ Rachel posted on Instagram.
‘To stay feeling full, I might opt for four rice cakes with toppings over half a bagel, to fill me up for the same amount of calories.’
On a typical day, Rachel eats around 1,800-2000 calories.
These comprise plenty of protein, complex carbohydrates, leafy green vegetables and high-fibre foods.
‘I focus on adding high-fibre foods to my meals such as wholegrains, vegetables and chia seeds to keep me feeling fuller for longer,’ she said.
Breakfast might be something like a slice of wholegrain toast, some egg whites, avocado, a handful of strawberries and a handful of blueberries.
When it comes to lunchtime, Rachel likes to have something energy-dense that sustains her through a training session.
On this particular day, she enjoyed some protein pasta, tuna, broccolini, cherry tomatoes, zucchini and tomato pasta sauce.
‘Non-starchy vegetables like broccolini, green beans and tomatoes are high in fibre and extremely low in calories,’ Rachel said.
Rachel likes to eat plenty of high-fibre fruit and vegetables like raspberries and blueberries, as these help to keep her feeling fuller for longer
Foods like tuna, high protein pasta and turkey mince are fantastic options to make you feel fuller
This makes them an excellent addition to any meal, as you don’t really have to count their calories.
‘I find foods like broccolini and tomatoes the perfect way to bulk up meals to help me feel satisfied, and they are loaded with micronutrients and delicious,’ Rachel said.
She snacks on four rice cakes topped with cream cheese and cucumber in the morning, before having a smoothie comprising chia seeds, raspberries, sugar-free maple syrup and almond milk in the afternoon.
Dinner for Rachel on this particular day was turkey mince, wholegrain noodles, soy sauce, chilli, snow peas, broccoli and cauliflower.
If she fancies something sweet after dinner, the fitness coach won’t deny herself a square or two of chocolate.