Get Fit for Summer!

Free 30 minute in-person session when you sign up for a consultation!

(Open to new local clients thru June 30)

BECAUSE YOUR BODY IS HIS TEMPLE -
TRAIN IT, FUEL IT, HONOR IT !

Where Strength meets Simplicity

Hi, I'm Rachell (or you can call me Rae) — personal trainer, nutrition coach, and your partner in building a stronger, healthier you, inside and out.

As believers, we’re reminded in 1 Corinthians 6:19-20 that our bodies are temples of the Holy Spirit. We’re only given one body, and it’s our responsibility to care for it.

Whether you’re training with me in person around Weatherford or working with me online from anywhere, my mission is to help you stay consistent, accountable, and confident — not just for your goals, but for God’s glory.

Let’s take care of the temple He’s entrusted to you and pursue total health together.

No fluff. Just real results.

FREE Consultation

Tone and Build Muscle

Improve Wellness and Nutrition

Shed Body Fat

Are you fed up

with going to the gym

without a clear plan?

Lack of knowledge: This is not uncommon, many struggle to understand how to create effective fitness and nutrition routine, use equipment properly and hit their personal goals.

Limited Time: It's often not the real issue, finding a routine that fit's your schedule and prioritizing your fitness is key to long term success.

Fear of injury: Improper technique could lead to injuries with long recovery times.

Break through these barriers and fears

with proper guidance with my

personalized programming.

Online Fitness programs tailored to your specific goals and needs. Whether it's endurance training, muscle building, fat loss and body recomposition. I've got you covered.

Nutrition Plan that is customized to your tastes and preferences, making it enjoyable and sustainable for the long term, while helping you achieve your body goals.

Expert Guidance and Convenient Access. I am here to guide you every step of the way. By implementing skill and knowledge to perform proper form, functionality

Book Free Discovery Call

Step 1
Book your free consultation!

We will evaluate your fitness and nutrition history, discuss short and long term goals and discuss a plan that fits your needs.

RaeSmith working with new client on their fitness and nutrition goals

Step 2:
Sign up for success

Receive a personalized online fitness and Nutrition plan with step by step guidance, on-going support, and accountability.

RaeSmith working with client on strenth training

Step 3:
Rise to the Challenge

Every Journey begins with a single step. Jump in and get started on the best version of YOU.

RaeSmith working with client on endurance and strength training

Book FREE Consult!

RaeSmith working with client on weight loss

Drew S.

"I have been working with Rachell over the past several months and could not be more proud of how far I have come. She customized a fitness and nutrition plan that I have been able to stick with for the first time. I am down 25 lbs. and feel stronger than ever. I can't recommend her enough. Even the simple workouts beat my ass...... Every. Single. Time."

Heather H.

Before working with Rachell, I was stuck. HIIT wasn’t cutting it anymore, and I felt like I’d hit a wall. She customized a plan that fit my goals perfectly - strength training, and the results have been incredible. I've lost weight, reshaped my body, and feel better than I ever have! She constantly pushes me to progress, and her support is unmatched. Hands down, the best trainer I’ve ever worked with!"

Shaun S.

"Rachell is one of the only trainers I would let my train my clients. She gets to actually know her clients and customizes everything to each person. She can train anyone from beginners to elite athletes and I would definitely recommend her to assist anyone in their fitness journey."

RaeSmith working with client for strength training/weight loss

Sarah D.

"Rachell is a huge reason I even got into fitness to start with. Very knowledgeable, easy to talk to and truly cares! She will put 100% of herself into getting you to your goal!"

RaeSmith working with client for strength training

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Helping women break through mental and physical barriers is what lights me up.
There's nothing like watching a client lift more than she ever thought possible, chasing strength, confidence, and the body she’s always wanted.
That look on her face when she crushes a goal she once thought was out of reach?
Unmatched.
I live for those moments.
Strong women aren’t born — they’re built, one rep at a time. 💪
#raesmithfitness #strongwomen #womenwholiftweights #transformationcoaching #mindovermatterathlete #personaltrainer #EmpoweredWomenEmpowerWomen #SelfLove #FitnessJourney #WillowParkTX #selfimprovement #PersonalTrainer #weightlossjourney #fitnesscoach #fitnessmotivation #healthandwellness #aledotx

#Raesmithfitness #JoinTheTeam #TransformYourself #nutritioncoaching #onlinetrainingprogram #consistency #fitnessgoals #SmallStepsBigResults #lifestylechange #fitnessjourney #empoweringwomen #oneononecoaching #loveyourbody #weightloss #Raesmithfitness

Let me show you how to navigate these common excuses so many of us have a hard time with.

I can help you no matter where you are in your life journey, no matter where you live - in person and virtual programs available 🔥💪

DM me for guidance!

#raesmithfitness #personaltrainer #onlinecoaching #fitnessmotivation #fitness #fitnessjourney #weightloss #fitnessprogram

#fitnesscoach #personaltrainer #raesmithfitness #fitnessjourney #weightloss #fitness #onlinecoaching #fitnessmotivation #strengthtraining #trusttheprocess #consistencyiskey🔑 #betteryou #FitnessForEveryone

🩵 WOMEN EMPOWERING WOMEN 🩵
Sis, let this sink in:

✨ Love yourself first = Love others deeper
✨ Respect yourself = Respect others fully
✨ Know your worth = Inspire others boldly
✨ Keep pushing — no matter what.

You were created by a mighty God with purpose and strength. Your body is not just skin and bones — it’s a God-given temple. Treat it with care, feed it with love, and move it with gratitude.

Don’t let the world dim your light. Don’t let fear write your story.
God is BIGGER than your obstacles, stronger than your doubts, and always working things out for your good. 💪

💥 Lift each other. Speak life. Walk in grace.
👑 Queens fix each other’s crowns — not knock them off.

#WomenHelpingWomen #FaithAndFitness #ChristCenteredLiving #BodyIsATemple #GodIsGood #EmpoweredWomenEmpowerWomen #RaeSmithFitness #FaithFueledFitness #StrongerTogether #MindBodySpirit

What we do as fitness professionals goes far beyond physical transformations. Yes, it’s about building strength and losing weight—but more importantly, it’s about mental strength, emotional breakthroughs, and reminding people of their worth.

Today was one of those days that hit deep. I witnessed a client crush a barrier they once believed was impossible. That moment—their pride, their emotion, the light in their eyes—is what this work is truly about.

We’re not just here to count reps. We’re here to show up for people, to believe in them when they don’t yet believe in themselves.

So this is your reminder: Whether you’re a trainer or just a human trying to make it through—what you do matters. How you show up for others matters. Keep being a light

Somewhere along the way, we became a society that puts our own health and fitness last. We take care of everyone and everything else—while our bodies, our energy, and our confidence slowly fade into the background. On top of that, there’s more misinformation out there than ever, leaving people overwhelmed, confused, and stuck.

But it doesn’t have to be that way.

I’m here to cut through the noise, give you a clear and sustainable plan, and guide you every step of the way. You can feel strong, energized, and confident again—no more guessing games, just real results through fitness and nutrition that actually fit your life.

This is your reminder: your health is not optional. It’s the foundation for everything else. Start treating it like the most important investment you’ll ever make—because it is.

#personaltraining #weightloss #accountability #prioritizeyourself #Loveyourself

Let’s rewrite your story together. 👊🏽

Ready to transform your body and mindset?

Whether you're looking to lose weight, build muscle, or boost your confidence, I'm here to help you every step of the way!

Check out RaeSmithFitness.com for personalized coaching, programs, and more! Available IN PERSON AND VIRTUAL COACHING

#personaltrainer #fitnessjourney #strengthtraining #fitness #onlinecoaching #virtualtraining #fitnessmotivation #fitnessmotivation #investinyourself #raesmithfitness #NoExcuses #FitnessForEveryone #fitfam #FitForLife #lifting #consistencyiskey🔑 #determination #consistancyoverperfection #dontgiveuponyourself #healthylifestyle #pushyourself #gymrat #nutritioncoach

Come check us out @synergyfitnesswillowpark . We are getting busier with the summer promotion 💪 🔥.

🌸 Mother’s Day Special! 🌸
Buy 2 Personal Training Sessions, Get 2 FREE!

Nothing is more meaningful than giving the gift of health and confidence.
💐 Flowers wilt.
🍫 Junk food brings short-term joy (and long-term guilt).
But investing in wellness? That’s a gift that lasts.

Treat the amazing woman in your life—or YOURSELF—to something truly personal this Mother’s Day.
✨ You can even share the journey—buy the package for her AND yourself, and train together!

📍 Training at Synergy Fitness | Willow Park
📞 Call/Text: 682-990-0065
📩 DM me now to claim this limited-time offer!

Let’s make this the strongest Mother’s Day yet 💪

#RaeSmithFitness #MothersDaySpecial #SynergyFitness #WillowParkTX #StrongMoms #FitnessJourney #TrainTogether #GiftOfHealth

Personal training can change your life—seriously. It keeps you accountable, challenges you, and pushes you past the limits you’ve set for yourself.

Tired of starting over, lacking routine, or not seeing results? Let’s change that. Message me and let’s get to work!

#raesmithfitness #accountability #personaltrainer #fitnessjourney #weightloss

I'll continue to say it! Motivation vs. Discipline:

Motivation is a feeling. It's the spark — that excitement you get when you want to do something.
Discipline is an action. It's showing up even when you don't feel like it.

If you wait for motivation, you'll barely ever start — because motivation comes after you take action, not before.
Discipline is what gets you moving.
Results from that discipline create motivation.

It’s a cycle:
Discipline → Action → Progress → Motivation → More Action

Reframe your mindset:
Don’t ask, “Do I feel like it today?”
Instead ask, “What needs to be done today for who I want to become?”

Choose discipline over feelings. Your future self will thank you.

Electrolytes are important because they help regulate fluid balance, muscle contractions, and nerve function. When you work out and sweat, you lose electrolytes like sodium, potassium, and magnesium—replacing them helps prevent cramps, fatigue, and dehydration.

One of the greatest parts of being a coach is watching my clients grow—not just physically, but mentally. ❤️

Watching them lift heavier, move with confidence, and challenge themselves in ways they once thought were impossible? That’s what it’s all about. I’m so proud of every single person putting in the work, showing up, and leveling up. Keep pushing—this is just the beginning.

If you need guidance, that extra push and someone to keep you accountable, DM me and let me help 💪

#raesmithfitness #personaltrainer #weightloss #strengthtraining #fitnessjourney #fitness #accountability #synergyfitnesswillowpark

🔥 Try This Front Delt Tri-Set Burner! 🔥
Light up your shoulders with this focused tri-set for your front delts 👇

1. Narrow-Grip Incline Front Raise (hands inside shoulder width) – 6–8 reps
2. Regular-Grip (shoulder width) – 6–8 reps
3. Wide-Grip (just outside shoulder width) – 6–8 reps

✅ Complete all 3 back-to-back as one tri-set
✅ Rest 1–3 minutes between each full tri-set
✅ Repeat for 3 total rounds

Pick a weight that’s challenging but controlled — no sloppy reps!

Let me know how you like it and how those shoulders are feeling after 👀🔥
Tag me @raesmithfitness when you hit it!

Not feeling like going to the gym today?
Do it anyway.
These are the days that matter the most.
When motivation is low, discipline steps in.
And trust me—those are the workouts you’ll be most proud of.
Show up for you! 💪

How Much Cardio Should I Be Doing?

Great question — and the answer depends on your goals, your recovery, and how you’re feeling.

Here at RaeSmith Fitness, we prioritize strength training first. Why? Because building lean muscle and getting stronger will do more for your body composition, confidence, and metabolism than endless cardio ever could.

That said — cardio still has a place. It supports heart health, recovery, and overall energy balance. The key is doing it smart, not excessive.

Here’s What I Recommend:

🚶‍♀️ Daily Movement:
Aim for 8,000–10,000 steps per day. Studies show that consistent daily movement (aka NEAT – non-exercise activity thermogenesis) plays a huge role in fat loss and general health.

🫀 Cardio Guidelines:
Do 30 minutes of steady-state (SS) cardio about 3–5 times per week, depending on your schedule and recovery. This could be walking, cycling, incline treadmill, or another low-impact option.

🧠 Be Intentional, Not Extreme:
Too much intense cardio (like long-distance jogging) can actually interfere with your strength gains and recovery. Especially if you're chasing PRs and trying to build muscle — cardio should complement, not compete with your training.

💡 Remember:
You don’t need hours of cardio to drop body fat.
You need to:

Eat according to your goals 💪and eat clean (calculated macros)
Strength train consistently 🏋️‍♀️
Move your body daily 🚶‍♀️
Sleep & recover well 😴

And hey — if you love doing something like hiking or signing up for a local race, go for it! Just be smart about it. Maybe don’t try to hit a deadlift PR the day after a 12-mile obstacle course, yeah? 😉

If you’re ever unsure how to adjust your training when life throws something fun (or crazy) your way, just reach out. I’ve got you covered.

— Coach Rae 💙
#raesmithfitness #weightlossjourney #PersonalTrainer #selfimprovement #nutritioncoaching #musclebuilding #consistency #onlinecoaching

What’s a PR Set & How Do You Use It?

Let’s talk about PR sets — this is where you aim to push past your previous best. That doesn’t always mean hitting a crazy new 1-rep max. Instead, it’s about consistently getting better — more reps, more weight, better form, or all of the above.

Here’s How to Approach It (Real-World Style):
Say your program calls for 8–12 reps on a lift.
In week 1, pick a weight where you can confidently hit around 8–10 reps with good form.
The next week, try to get 11 reps.
The week after, go for 12 reps.
Once you hit the top of that rep range with solid form, it’s time to bump up the weight.
You might go back down to 8–10 reps at the new, heavier weight — and that’s exactly what we want.
That’s called progressive overload — continuously pushing to do just a little more than you did before.
Over time, this approach will drive serious progress in both strength and muscle. 👏

PRs Can Look Like This:
➡More reps with the same weight
➡Lifting more weight for the same reps
➡Moving with better control and form
Recovering quicker between sets or sessions

Each one counts. Don’t get caught up thinking a PR has to be dramatic — it just needs to be better than your last.

A Few Reminders for PR Sets:
Always prioritize form over ego — push yourself, but don’t risk injury.
Use safety pins or a spotter when going heavy on movements like squats or bench.
Listen to your body — this style of training is challenging, but it should still feel controlled.

Final Thought:
You don’t need to PR every week. But you do need to give every session your best. Over time, those small wins = big progress. I'm here to guide you, but you’re the one earning it. Let’s get it! 💪🔥

What is a PR, you ask? 🏋️‍♀️

A PR (personal record) is when you beat your own best — period. Most people think it only counts if you lift more weight than ever before for one rep... and yes, that’s definitely a PR! But it’s not the only way to win.

PRs can happen in all sorts of ways, and they should be celebrated every time! 🙌
You can hit a PR by:

🔥 Lifting the same weight for more reps than you ever have
→ Example: You hit your 5-rep max for 6 reps? That’s a PR!

🔥 Lifting more weight for the same number of reps
→ Example: You add 5 lbs to your 5-rep max? That’s a PR too!

Bottom line:
If you’ve improved your performance in any way — whether it’s weight, reps, tempo, or form — that’s a PR, and that’s progress.

Don’t chase perfection. Chase better than yesterday.
Keep track, stay consistent, and let’s keep stacking those wins. 💪

#personalrecord #raesmithfitness #personaltrainer #fitnesscoach #bebetterthanyesterda #fitnessgoals #fitnessjourney #prgoals #microgainzdumbbellplates

☀️ Summer Vacays = No Excuses ☀️
At RaeSmith Fitness, we’re all about balance — because yes, you can enjoy your trip and stay on track with your goals! 💪

✈️ Traveling? Out of your routine? No gym?
No worries. Here’s how to stay fit, feel good, and still soak up every moment:

🔹 First things first: ENJOY your trip. Don’t stress over missed workouts — you won’t lose progress overnight.
🔹 Stay active: Walk as much as you can. Extra movement helps balance out those vacay indulgences.
🔹 Bodyweight training = powerful:

No gym? No problem. Try:
Squats
Pushups
Bulgarian split squats
Lunges
Frog pumps
Single leg hip thrusts
Side-lying hip raises & abductions

If you’ve got bands, add glute-focused lateral work!

💡 Pro Tip: Even just 20 minutes, 3–5x/week of movement keeps your muscles activated and metabolism humming.

🏋️‍♀️ Got gym access? Awesome. Do what you can and sub where needed — consistency over perfection always wins.

🔥 If you know a trip is coming up, plan your hardest training week right before — that way your time off becomes a strategic recovery phase (a.k.a. functional overreaching).

So yes, live it up this summer — just stay mindful, move your body, and keep those long-term goals in view. Your results don’t need a vacation. 🌴💪

#RaeSmithFitness #NoExcuses #SummerStrong #TravelFit #CoachRaeApproved

🚨 Less than 24 hours until we kick off! 🚨

🚫Stop making excuses.
🚫Stop beating yourself up because you don’t feel or look your best for bikini and shorts season.

It’s time to make a change—NOW.

Let me guide you through these next 12 weeks with a personalized training and nutrition program designed to help you feel stronger, look better, and gain confidence.

No more feeling stuck.
No more feeling like crap.
You CAN do this! And the best part? You can follow the program at home, in the gym, and from anywhere—no need to be local.

💪 Ready to take the first step? Let’s do this together! 🔥

#personaltrainer #challengeyourself
#bikiniseason #weightlosstransformation #selfimprovement

🚀 12-Week Total Body Transformation – Starts April 1st! 🚀

No more excuses—it’s time to put yourself first! 💪🏽 Follow along with a community of like-minded people, no matter your fitness level.
Workouts, nutrition, and support are all laid out for you.
The only thing standing in your way is YOU!

DM me to lock in your spot! 🔥

#RaeSmithFitness #NoExcuses #SpringTransformation #FitForLife

🔥 Client Spotlight: Overcoming Barriers & Building Strength

Five weeks ago, this incredible client struggled to RDL 20 lbs without pain. Arthritis had her believing she’d never be able to lift heavy. But today? She crushed 12 reps with 60 lbs—a weight she NEVER thought possible! 💪🏼🔥

Everyone’s fitness journey is different. Some battle injuries, some lack confidence, and some just don’t know where to start. That’s where I come in. As a coach, my job isn’t just to hand you a workout plan—it’s to understand your challenges, work around limitations, and help you find the strength you didn’t know you had.

Whether it’s overcoming arthritis, building muscle, or just feeling better in your own skin, I tailor everything to YOU. Because your journey should work for you—not the other way around.

Proud doesn’t even begin to describe how I feel watching my clients push past what they thought was possible. This is why I do what I do. ❤️

Who’s ready to break some barriers? 🚀 Drop a 🔥 in the comments if you’re ready to level up!

#StrongerThanYesterday #FitnessForEveryone #BreakBarriers #RaeSmithFitness #personaltrainer

Some days, showing up for your health feels tough, but today Drew and I pushed each other through it. 💪
Something is always better than nothing! Find that person who keeps you accountable—whether it’s a trainer, friend, coworker, or partner. Motivation comes from doing, not waiting for it to show up.

Treat your workouts like an important appointment with yourself. Regular exercise isn’t just about looking good—it’s about feeling better and living longer. Consistent movement boosts your energy, strengthens your body, and keeps your mind sharp. It reduces stress, improves sleep, and helps you stay active as you age. Your future self will thank you for taking care of your body today. 🏋️‍♀️

Prioritize your health now for the longevity you deserve! 👊
#accountability #fitnessmotivation #healthfirst #healthandwellness #personaltrainer #raesmithfitness #getfit

1:1 PERSONAL TRAINING SPOTS ARE FILLING UP FAST!

If you've been waiting for a sign to start your weight loss journey or take your fitness to the next level— THIS IS IT 💪

🚨 LIMITED SPOTS AVAILABLE
🎉 BUY 2 GET 2 FREE for all new clients! (for a limited time)

Whether you're a beginner needing structure and support or you're more advanced and just need a little extra guidance and accountability—I’ve got you covered with customized, in-depth personal training tailored to YOUR goals, lifestyle, and fitness level.

You deserve to feel strong, confident, and healthy—inside and out. Let’s transform your body, your mindset, and your life one day/one session at a time.

💥 Book your consultation and assessment today!
📩 DM me below or
📱 Text: 682-990-0065

✅ Personalized training
✅ Proven structure
✅ Supportive, motivating environment
✅ Real RESULTS

You’re not just another number—you’re family here @synergyfitnesswillowpark
Let’s make you a priority.

#raesmithfitness #personaltrainer #WeightLossJourney #MindBodyTransformation #trainwithpurpose #fitnessmotivation #aledotx #fitnessmotivation #LimitedTimeOffer #InvestInYourFuture

🚨 Make Your Health a Priority – It Should Be the NORM! 💪🏽

Somewhere along the way, society flipped the script—now, eating junk and skipping workouts is "normal," while prioritizing your health is considered "extreme." But let’s be real...

❌ Eat like crap = Feel like crap
❌ Be sedentary = Lose strength, gain aches & pains
❌ Make excuses = Stay stuck, never progress

✅ Fuel your body with real food = More energy, better mood
✅ Move your body daily = Stronger muscles, healthier joints
✅ Commit to your health = Confidence, longevity, and quality of life

Your body is the only place you have to live—why wouldn’t you take care of it? 💯

Start treating the gym, good nutrition, and self-care as the standard, NOT the exception. Your future self will thank you!

Drop a 🔥 if you're DONE with the excuses and ready to make health your norm! #noexcusesjustresults #healthiswealthandhappiness #getfit #personaltrainer #relyteelectrolytes #weightloss #strengthtraining

Group Training this Saturday at 11AM!

Make your health a priority and show up for you!
Bring a friend and let’s have some fun while getting stronger—together.

All fitness levels are welcome!

Why TDEE Matters & How It Impacts Your Goals

One of the biggest game-changers in nutrition is understanding your TDEE—Total Daily Energy Expenditure. I tell my clients all the time: You don’t need to starve yourself to lose weight, and you don’t need to “eat big” with no structure to gain muscle. It’s all about knowing your numbers!

What is TDEE?
TDEE is the total number of calories your body burns in a day, including:
🔥 BMR (Basal Metabolic Rate) – Calories burned just to keep you alive (breathing, digestion, organ function).
💪 Activity Level – Calories burned through workouts and daily movement.
🍽️ Thermic Effect of Food (TEF) – Calories burned digesting and processing food.

Why is TDEE Important?
Knowing your TDEE helps you:
✅ Lose Fat Without Guesswork – Eat below your TDEE (caloric deficit) to shed fat efficiently.
✅ Build Muscle Without Excess Fat Gain – Eat slightly above your TDEE (caloric surplus) to gain muscle without unnecessary fat.
✅ Maintain Your Physique Without Stress – Once you reach your goal, eating at TDEE keeps you from regaining weight or losing muscle.

Instead of crash dieting or overeating, TDEE allows you to fuel your body properly and sustainably. This is why I always focus on personalized macros and a realistic approach—because knowledge is power, and when you understand your body’s needs, you get RESULTS!

Got questions? Let’s figure out yours and build a plan that works for you!

DM me today to find out.

BIG THANK YOU to Our Fit Fam! 🙏 💜

Y’all have been absolute rockstars sticking it out through the transition to a bigger and better location! It’s a work in progress, but trust me—it’s all for YOU. More space, more equipment, and more opportunities to crush your health and fitness goals.

Aaron thanks you, I thank you, and most importantly—you will thank yourself for staying committed. You won’t find a gym with a family atmosphere like this anywhere else.

I also want to personally say THANK YOU for all the love and support as I come on board and get group training back in action. I’m beyond excited to grow with y’all and take this journey to the next level!

Let’s keep pushing, keep growing, and keep making each other better!

#FitFamStrong #BiggerAndBetter #LetsGrowTogether #ThankYou

Hey, Fit Fam! It’s Coach Rae here, and I’ve got something exciting for you!

Group training is officially kicking off at Synergy Fitness, and I want YOU to be a part of it! Whether you're looking to lose weight, build muscle, or just have fun while getting stronger, these classes are for YOU! And guess what? Every Saturday, we’re turning up the heat with a Glute Camp! Yes, ladies—you heard that right!

Grab your girlfriends, bring that energy, and let’s sculpt those glutes together. No excuses—just results! Plus, working out with friends makes it even more fun and motivating!

WHEN? SATURDAY AT 9 AM.
SESSION IS FREE FOR FIRST TIMERS

DM me, comment below, or hit me up at Synergy Fitness to claim your spot. Let’s get stronger, together! Who’s in?

Day 6: Sustainability Over Restriction: The Key to Long-Term Success

This something I tell my clients ALL the time.

Cutting out entire food groups or labeling foods as "bad" might seem like the fastest way to reach your goals, but extreme restriction often leads to the restrict-binge cycle—which can be frustrating and unsustainable.

If you don't ENJOY your plan - whether it is your fitness routine or your daily food intake - then you will NOT stick to it. AND remember - STOP calling it a diet!

Instead of depriving yourself, focus on balance. Allowing room for foods you enjoy within your daily intake can help you stay consistent, satisfied, and guilt-free while still making progress. I like to use the 80/20 rule myself ☺️

For me, that means fitting in my daily chocolate fix—because when you enjoy your nutrition, you’re more likely to stick with it long-term and reach your goals faster! 💪🍫

NEED HELP? DM and lets talk, I am here to help!

#nutritioncoach #personaltrainer #weightlossjourney #trackyourjourney #fuelyourbody #healthylifestyle #nutritionmatters #StrongerEveryDay #LifestyleNotDiet #RaeSmithFitness #PersonalTraining

Day 4: Why the Scale Can Be Misleading & Better Ways to Track Progress ⚖

Your body composition can change a lot in four weeks. This is why I recommend tracking these changes and changing your macros based on these changes.
This will ensure progress doesn’t slow and will help you avoid a plateau.

The scale can be one of the most discouraging tools in your fitness journey because weight naturally fluctuates due to factors like:

➡️ Higher carb days (carbs hold water)
➡️ Alcohol consumption (can cause dehydration, then water retention)
➡️ Menstrual cycles (hormonal shifts lead to bloating)
➡️ Muscle gain vs. fat loss (muscle is denser than fat, so the scale might not drop even when you're getting leaner)

That’s why progress pictures and how your clothes fit are the BEST ways to track real changes in your body! 📸👖

💡 Take photos every 2-4 weeks in the same lighting & outfit to see your true transformation. Trust the process, not just the number on the scale! 💪🔥

NEED HELP? DM below with the word "help" for guidance!

#progressphotos #trackyourjourney #fitnessmotivation #weightlossjourney #personaltrainer #nutritioncoach #raesmithfitness

Day 3: Adequate hydration 💦

Did you know that sometimes thirst cues can be confused for hunger pains?

1. Boosts Metabolism & Fat Loss⚖
Drinking enough water helps your body burn more calories. Studies show that even mild dehydration can slow down your metabolism.
Proper hydration supports lipolysis, the process where your body breaks down fat for energy.

2. Enhances Performance & Recovery 🏋
Dehydration can lead to muscle cramps, fatigue, and poor endurance.
Water helps transport nutrients to muscles, improving strength and reducing soreness.

3. Appetite Control & Reduced Cravings 🍫🍩
Thirst is often mistaken for hunger, leading to unnecessary snacking.
Drinking water before meals can help you feel full and reduce overall calorie intake.

4. Supports Digestion & Reduces Bloating 🤢
Water keeps digestion smooth by preventing constipation and flushing out toxins.
Staying hydrated helps reduce water retention and bloating, making you look leaner.

5. Regulates Body Temperature & Prevents Overheating
During workouts, your body sweats to cool down. Without enough water, overheating and fatigue set in faster.

6. Improves Energy & Focus 🏃
Dehydration can cause sluggishness and brain fog, making workouts feel harder.
Proper hydration keeps you energized, focused, and motivated to move.

💧 Pro Tip: Add electrolytes for better hydration, especially if you sweat a lot during workouts! Use code Raesmithfit @redmondrelyte for discounts

#relytehydration #relytepreworkout #hydration #fuelyourbody #nutritioncoaching

DAY 1: Volume eating 🥦

I am a big advocate for volume eating as it allows you to feel satiated while still maintaining a calorie deficit. Including a wide variety of low calorie vegetables will allow you to eat meals that are a lot larger in volume but still can be within a calorie deficit.

My favorite low calorie vegetables include: mushrooms, dark leafy greens, pumpkin, zucchini, asparagus, green beans, cabbage, cauliflower, fennel, cucumber, and broccoli.

There’s a huge variety of low calorie vegetables which will allow you to still have fun with your meals while in a deficit!

Stay tuned for more 😆💪

#healthyeatingjourney #weightlossjourney #nutritionmatters #raesmithfitness

Interested in group training? RaeSmith Fitness and Synergy Fitness have teamed up to provide a fun and empowering way to pursue your fitness journey. Scan the QR code to book your session now!
Saturdays - BOOTY BUILDING BURNOUT!!!

Lets talk about Nutrition:

Stop Calling It a "Diet" – This Is a Lifestyle Change!

The world has tricked us into believing that eating processed junk is normal and that anything outside of that is a "diet." That’s NOT true!

Eating real, nutritious food isn’t a temporary fix—it’s a lifestyle that fuels your body, mind, and goals. 🚀 It’s not about restriction; it’s about making choices that help you feel strong, energized, and unstoppable.

Let’s shift the mindset:
You’re not "on a diet"—you’re choosing to live better, feel better, and perform better. 💪🔥

Who’s with me? Follow me and we will dig deeper into health and nutrition!

#LifestyleNotDiet #FuelYourBody #StrongerEveryDay #personaltrainer #nutritioncoach #raesmithfitness

Beyond Grateful 🙏

Not only do I get to do what I love—training and teaching others about health and fitness—but I also get to do it alongside some of my best friends. The support, the energy, and the shared passion make this journey even more rewarding. Truly a huge blessing!

Surround yourself with people who lift you up, push you to be better, and celebrate your wins with you. That’s what it’s all about!

#Blessed #FitnessFamily #DoWhatYouLove #HealthAndFitness #RaeSmithFitness #personaltrainer

🔥 BUY 2, GET 2 FREE – TRAIN WITH ME AT SYNERGY FITNESS! 🔥

Hey friends! If you’ve been thinking about getting stronger, feeling better, and learning how to move with confidence, now’s your chance!

I’m all about teaching, guiding, and pushing you—not just through workouts, but toward a healthier, stronger version of YOU. I focus on the details that matter, so you get results that last. Plus, we’ll have fun doing it! 😃

Buy 2 personal training sessions & get 2 FREE!
That’s 4 sessions to experience the Synergy Fitness atmosphere, my coaching style, and a plan made just for YOU!

Comment 💪 below to get started and tag a friend who NEEDS this!

#TrainWithRae #synergyfitnesswillowpark #StrongConfidentYou #raesmithfitness #PersonalTraining #WeightLossJourney #MuscleBuilding

🔥 Build a Strong & Sculpted Back! 🔥

A well-developed back isn’t just about looks—it’s about strength, posture, and power! Try this back-focused workout to target your lats, traps, and rear delts while engaging those triceps for extra definition. 💪

Back & Triceps Routine:

✅ Wide Lat Pulldown – 3-4 sets x 10-12 reps
✅ Reverse Fly – 3-4 sets x 12 - 15 reps
✅ Reverse Grip Pulldown – 3-4 sets x 10-12 reps
✅ Turtle Row – 3-4 sets x 12-15 reps
✅ Triceps (your choice: dips, pushdowns, or overhead extensions) – 3-4 sets x 12-15 reps

🔥 Key Focus: Always remember mind-muscle connection—control each rep, focus on the contraction, and keep it slow & controlled for maximum gains!

Save this for your next back day and tag me when you crush it! 💯
Train with me @synergyfitnesswillowpark

#BackDay #MindMuscleConnection #StrengthTraining #RaeSmithFitness

Excited to beTraining In-Person @synergyfitnesswillowpark

There’s nothing like the energy of training in person—seeing the progress, pushing through challenges together, and celebrating every win, big or small. I’m beyond grateful to be working hands-on with my clients every day, helping them get stronger, healthier, and more confident.

Whether it’s one-on-one coaching or group sessions, I love being part of your journey and seeing you crush your goals. Let’s keep showing up, putting in the work, and making real, lasting change!

Virtual training available Nationwide as well 😜

#RaesmithFitness #PersonalTraining #StrongerEveryDay #FitnessJourney #MindsetMatters

Got my flyers in tonight 😁. Super stoked!

What times of the day would you like to join the group training sessions? Top votes will be selected at the end of next week.

Monday Morning (pick 2) @ 6am, 7am, 8am, 9am, 10am and 11 am.
Monday evening (pick 2) @ 2 pm, 3pm, 4 pm and 5 pm

Friday Morning (pick 2) @ 6am, 7am, 8am, 9am, 10am and 11 am.
Friday evening (pick 2) @ 2 pm, 3pm, 4 pm and 5 pm

Saturday morning 6 am, 7am, 8 am, 9 am, 10 am, 11 am and noon.

Why Protein Matters, Especially in a Calorie Deficit:

When you're in a calorie deficit to lose weight, it's easy to lose not only fat but also precious muscle mass 💪. That's where protein steps in! Protein helps preserve lean muscle mass while your body is burning fat, which is key for maintaining strength and toning up. 🏋

But it's not just about muscle — protein keeps you fuller for longer, which helps curb cravings and prevent overeating. Unlike carbs and fats, protein takes longer to digest, helping to keep your energy levels stable and your hunger at bay. This is especially important when you're eating fewer calories and still want to feel satisfied after meals! Protein has the highest thermic effect compared to carbs and fats. This means that protein takes more energy to digest and process, which results in a higher calorie burn. Meat, being a high-protein food, does indeed break down slower and requires more energy to digest, contributing to a higher thermic effect (DIC - dietary induced thermogenesis)

How Much Protein Should You Eat?

A good rule of thumb is to aim for 1 gram of protein per pound of body weight, especially if you're active or aiming to build muscle. If you're in a calorie deficit, eating enough protein becomes even more crucial to avoid muscle loss.

Meal Recommendations:

Shoot for 30-40 grams of protein per meal, depending on your goals and how many meals you typically eat throughout the day. For some, spreading protein out across meals ensures steady muscle repair and satiety.

#protein #satiety #macros #raesmithfitness #personaltrainer

Leg routine 🔥 🦵

Hip thrust machine 8-12 reps x 4 sets
RDL 10-12 reps x 4 sets (not pictured)
Pendulum squat 8-12 reps x 3 sets
Bulgarian split squat 8-10 reps x 3 sets
Leg curl 10-12 reps x 3 sets
Forward abduction 12-15 reps x 4 superset
Cable kick backs ( not pictured)

Join me for a training session anytime 😁

DISCIPLINE will take you where MOTIVATION won’t.

You don’t skip work just because you don’t feel like going, your health and fitness deserve that same level of commitment.

The results come when you show up consistently, even on the days you don’t feel like it.

It’s all about shifting your mindset from optional to non-negotiable.

NEED GUIDANCE? DM for assistance 👍💯

#raesmithfitness #personaltrainer #consistency #weightloss #strengthtraining #lifestylechanges💪

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Get Fit for Summer!

BECAUSE YOUR BODY IS HIS TEMPLE - TRAIN IT, FUEL IT, HONOR IT !

Where Strength meets Simplicity

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BECAUSE YOUR BODY IS HIS TEMPLE -
TRAIN IT, FUEL IT, HONOR IT !

Step 1
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We will evaluate your fitness and nutrition history, discuss short and long term goals and discuss a plan that fits your needs.

Step 2:
Sign up for success

Receive a personalized online fitness and Nutrition plan with step by step guidance, on-going support, and accountability.

Step 3:
Rise to the Challenge

Every Journey begins with a single step. Jump in and get started on the best version of YOU.