Rachel Feldman Health & Fitness, 525 S Racine Ave, Chicago, IL (2026)

05/17/2019

“tracking macros is too much work...”
“tracking macros is too obsessive...”
i’ve heard it all👂
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after years of trying every diet under the sun i finally accepted the fact that i just love food sooo dang much and that meant that “dieting” and restricting certain food groups just wasn’t gonna be my jam🍋🍳🥑🥞🍕🍩
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when i first started tracking macros i was so incredibly hard on myself about only eating clean. after a while, i decided to start following an 80/20 rule— 80% of the time i eat clean, whole foods and 20% of the time i listen to my cravings and find a way to make them fit into my macros🤩
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this was a game changer for me. i learned the ultimate lesson— listen to my body, indulge in my cravings and move the eff on. PLAIN and SIMPLE. tracking macros doesn’t have to be boring and strict, the most sustainable part about it is that you have the freedom to fit any foods you want.
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when i have a craving— girl👩🏻‍🍳 i’m all over it. i find a way to satisfy that craving so i don’t obsess over it, so i don’t get angry that i “can’t have it” and so i don’t give up on my goals cause “it’s just too hard to maintain.”
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when you listen to your body, give it the nutrients it needs and satisfy your cravings when they happen, you are more likely to have LONG TERM success on your journey— physically, mentally and emotionally🤘⚡️

05/10/2019

Rachel Feldman, MSW🎓💥👏🍾 @ UIC Pavilion

05/06/2019

ever wonder why you are eating “clean, healthy” foods but gaining or maintaining weight🤔?
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last year when i started my weight loss journey, i decided to try this “clean eating” thing🥑🍳🥜 sooo only natural foods, nothing in packages or with ingredients i couldn’t understand. it was actually much easier than i expected and i discovered a lot of interesting foods BUT... the scale was moving up and up and up and i was craving all the “unhealthy” foods. weird, frustrating, confusing— it made me feel DEFEATED
-..why am i telling you this? well here’s a major truth bomb— you CAN overeat healthy food. in fact, most people think that if they are eating clean foods, the quantity doesn’t matter.
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WRONG❌
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it’s not WHAT you eat, it’s HOW MUCH you eat.
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when your body is in a calorie deficit, you are going to lose body fat— no matter what you are eating. whether you fill those calories with whole, natural foods or with pop tarts, donuts, and pizza— it doesn’t matter as long as you are burning more calories than you are consuming😱🍩🍕
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BTW i am by NO MEANS telling you to fill your daily macros/calories with pop tarts, donuts and pizza bc i do NOT believe in that but it is important to be realistic and realize that restricting yourself from everything does not work especially when it really boils down to QUANTITY over QUALITY.
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learn your portion sizes, figure out how many calories your body burns on average (there are millions of online calculators for this) and consume less than that amount. hey, if you’re feelin really ballsy even try tracking your calories for a few days (there are also many apps that make it so easy) and watch how your body will begin to burn fat with consistency, patience and a good ole calorie deficit👊

04/28/2019

been a little MIA recently cause life happened— finishing up classes and my internship all within the next 48 hours, preparing for a big change this summer and trying to stay focused and on top of my health and fitness goals🤯🤯
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a lot of stuff is changing all at once and that can be really overwhelming. changes used to be so hard on me... and when i say so hard, i mean SO HARD.
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i’m learning to roll with the punches, stand my ground and be ok with the bumps along the way. most of all, i am learning that making time to take care of myself is my saving grace.
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sometimes that self care is a badass MMA style workout, sometimes it’s lifting heavy weights, sometimes it’s going on a walk near the lake, sometimes it’s enjoying a big ass latte and sometimes it’s watching documentaries in my bed. whatever it is— it’s important and it gives me time to remember WHO i am, WHAT my goals are, and HOW i want to show up in this world👊💕

04/10/2019

ever find yourself suddenly becoming a mathematician trying to figure out exactly how late you can sleep in so you still make it to wherever you gotta be on time? not sure about you but i got reallll good at that whole “hitting snooze 5 times, grabbing a bar and running out the door” morning gig😴⏰
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one day, i got so sick of always starting my day cranky and in a rush so i tried out this whole “morning rountine” thing and DANG did it change everything. morning routines are ESSENTIAL to successful days☀️
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it doesn’t have to crazy, action packed or ambitious— start small, wake up an hour earlier and give yourself time. listen to some personal development🎧, write your goals down in a journal📓, meditate🧘‍♀️, make yourself a healthy breakfast🍳, sit down and enjoy your coffee☕️, go for a peaceful walk or break a sweat💦 JUST BE MINDFUL.
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i’m not here to tell you how your morning routine should look but i am here to tell you that your morning sets the vibe for the rest of your day— try creating and following a morning routine consistently for one week. i promise you won’t regret it😌✨

04/02/2019

i am getting stronger everyday.
i am fearless.
i do not fear the fire, i am the fire.
i am confident.
i am who i want to be.
i was not made to give up.
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affirmations are used to reprogram the subconscious mind— to encourage us to believe certain things about ourselves or about the world and our place within it. they are used to help us create the reality we want.
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maybe you think it’s weird to say these things to yourself every morning and every night (cause i did too) but starting and ending your day with empowering self talk is the secret to making positive changes in every area of your life👊💕 come on girl— try it out, get comfortable being uncomfortable!!

03/19/2019

nutrition is something i’ve struggled with my whole life— cause i love food.
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i could workout endlessly but if my nutrition wasn’t on point— nothin was gonna happen for me🤷🏻‍♀️🥑🍩
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about a year ago i became interested in what i was actually putting in my mouth. i spent hours reading books and watching videos about everything nutrition. i was so lost and overwhelmed because let’s be honest, EVERYWHERE you turn, someone’s got some different kind of nutrition advice that works for them.
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so what was my biggest takeaway? i was using food as a mindless, emotional response... for everything— stress, exhaustion, sadness, excitement, celebration. you name it, food was somehow involved.
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when i heard about the opportunity to get certified in a nutrition program that focuses mainly on creating a positive relationship with food— i was hyped🤘
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sooo what does that even mean?!
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first off— this it is NOT a diet, it’s a program designed to help you learn about balanced macronutrients and portion control (because it IS possible to overeat healthy food). there is no restricting, no counting, just filling these cute lil containers with all the different food groups. we dig deep into breaking sugar addictions, combatting emotional eating and how to fuel our bodies based on our performance.
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if you can’t exercise or you’ve got an exercise rountine that’s workin for you but you don’t know how to dial in that nutrition— this is for you! if this is something that interests you, shoot me a message or check out the link in my bio🍎🍌🥑🥦🥕🍠🍞🥚

03/14/2019

TODAY marks my 24th trip around the ☀️ (and pi day of course🍰) so... what are 24 things i’ve learned while being on this 🌍 for 24 years?
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1. if you aren’t happy— do something to change it
2. caring about what everyone else thinks of you is a waste of frickin time
3. MINDSET is everything
4. you can always make time for something if it’s important enough
5. finding the BALANCE is crucial
6. being ashamed of your story is useless— you never know who you can inspire by sharing it
7. creating a morning routine and practicing gratitude can change your whole day
8. results takeeeee time
9. it’s important to slow down and enjoy the journey
10. always choose to find the GOOD— even in the bad
11. SMILE everyday— it’s contagious
12. self-care is nottt selfish
13. when life knocks you down, get back up— again and again
14. planning and preparation make goals so much more attainable
15. strive for PROGRESS— not perfection
16. setting short term goals helps lead to long term success
17. nothing magical or exciting happens inside your comfort zone
18. hard work pays off
19. physically writing goals down makes them more real
20. excuses are for the biiirds
21. surrounding yourself with people who support you is empowering
22. accountability is MAGICAL
23. being mindful gives more value to every experience
24. NO REGRETS — just lessons learned

03/11/2019

today in my workout, during the most challenging move, @$$ was on 🔥 and i just wanted to drop to the ground — my trainer said, “life is so much more fun and bright when we focus on ourselves being healthy and happy and ENJOYING the process, not beating ourselves up throughout the process.”
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amen sister👏 needed to hear this. it’s all about enjoying the journey, not rushing to the destination.
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celebrate your victories along the way. push your limits. learn to accept failure and use it as your fire. bring the passion. fuel your body to match your performance. AND don’t ever give up — shut that inner mean girl up when she starts to bring you down and make you question your journey👊✨
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YOU are stronger than you think!

03/08/2019

embracing the idea that YOU can want something for yourself, even if nobody understands the WHY behind it is the most POWERFUL thing in the world💥
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i wanted to feel healthy, proud, and confident in my own skin. so i tossed my dumb excuses out the window and committed. do people judge? for sure. do i care? not for a second.
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i’m doin this for me and i don’t have to justify that to anybody. i love how i feel, i love my mindset shift, and i frickin love these b***y gainz i’ve worked so hard for😉🍑
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do it because YOU have a dream, do it because YOU want to make a change, do it beause YOU can.
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RISE UP, you were made for more. take action and be the badass you were born to be👊

03/05/2019

our minds have a tendency to focus on the negatives.
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we have these limiting beliefs that are based on nothing factual. they hold us back, they make us feel incapable and they set us up for disappointment.
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F🖕those limiting beliefs. follow these three steps to overcome that useless negative self talk.
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☝️RECOGNIZE the belief - is it reality or is it just a belief you have created in your mind?
✌️REVIEW the belief - is it empowering you or bringing you down?
🤟REJECT the limiting belief - reframe the thought and find a way to turn the negative into a positive!
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there will ALWAYS be negativity that surrounds you. there will always be haters and there will always be people that disagree with you but YOU have the power to rise above and choose to see the good in all things. only YOU are in control of the thoughts that pop into your head. choose to see the good in all things life throws at you✨
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double tap here if as you were reading, a million and three limiting beliefs overwhelmed your mind! let’s say byeeee to those together👯‍♀️

03/03/2019

gotta fill your own cup before you can fill anyone else’s✨
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so today i’m filling mine with warm coffee☕️, cuddling under the fuzzy blanket and watching Rachel Hollis’s documentary, Made For More.
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self care can mean a lot of things. sometimes it’s a tough workout, sometimes it’s a long walk outside and sometimes it’s just having a lazy day😴
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whatever it is that works for you, take some time and do it today. slow down, do something you love, and replenish your energy before taking on the new week💕

Rachel Feldman Health & Fitness

05/17/2019

05/10/2019

05/06/2019

04/28/2019

04/10/2019

04/02/2019

03/19/2019

03/14/2019

03/11/2019

03/08/2019

03/05/2019

03/03/2019

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