Rena Rosenthal RD

Amy has lost 20 lbs, dropped from a size 12 to size 8 and now fits back into her skinny jeans!

All in just over 12 weeks

Amy had been struggling with her weight for as long as she could remember, but the creep happened mostly over the last 3 years, since COVID

She was feeling uncomfortable with her body, her lack of energy and motivation for enjoying life

Added on top of feeling desperate to fit back into the clothes in her closet

Most importantly, she couldn’t wait to feel like her old self again

Now, don’t get me wrong, Amy had to work hard to achieve these amazing results

She had challenges like work dinners out, an all inclusive vacation and shifting her perspective of who she was, how she looked and how she wanted to feel

Now Amy is journaling daily, loving going to hot yoga 3 times a week, walking outside daily and balancing her meals out with the food she has more control over

And, as a result, she’s down…

⭐️ 20lbs
⭐️ 6 cm off her waist
⭐️ 5 cm off her hips

And back into her ‘skinny jeans’ again!

Without starving herself

Without spending hours working out

And without missing out on dinners out or vacations with her family

Amy is getting more comfortable recognizing and acknowledging her true inner beauty

For when she feels her best inside, she can conquer just about anything ❤️

Click below to watch Amy’s story:

https://youtu.be/d6WggYuR5fE

The holidays are well and truly upon us 🕎

For many women, that means anxiety and stress about what they're eating and worrying about undoing all their hard work.

The good news is, you don't have to.

𝐇𝐞𝐫𝐞'𝐬 𝐚 𝐟𝐞𝐰 𝐭𝐢𝐩𝐬 𝐭𝐨 𝐡𝐞𝐥𝐩 𝐲𝐨𝐮 𝐬𝐭𝐚𝐲 𝐡𝐞𝐚𝐥𝐭𝐡𝐲 𝐭𝐡𝐢𝐬 𝐂𝐡𝐚𝐧𝐮𝐤𝐚𝐡:

1. Go for walks: A really simple way to get your body moving every day and it's something you can do with your partner and kids too.

2. Go easy on the alcohol: Now it's not to say you can't enjoy a drink. But just be mindful of if you're drinking to excess.

3. Give yourself permission to relax: Health includes mental health. Give yourself a break and allow yourself to unwind and relax with those you love.

These may sound too simple to even make a difference.

After all, it can be easy to think that you need to completely overhaul your diet and lifestyle to feel your dresses getting looser...

But that isn't true!

Many women often find that doing smaller things are much easier to keep up with (even when it's Chanukah!)

And that means, you don't beat yourself up or feel guilty for falling off the wagon.

Happy Holidays Everyone! ❤️

Let me paint a picture for you…

Sitting down for 8 days of Chanukah meals and parties, full of fried latkes and donuts

Bloated, tired as you sit feeling stuffed into some pre Covid dress, that used to fit well

Thinking to yourself “once this is done and over with, I’m getting straight back on track and into the gym”

Every year, people seem to follow a similar loop

The holidays come along, and with that comes meals out, family gatherings, work parties, the random cakes, snacks and drinks that are passed around the office…

It’s a great time of year (just not for the waistline!)

Things get busy, and you wanna shut down and enjoy it with your family

So you put fitness on the back burner, and tell yourself you’ll pick back up in the New Year

The sad thing is, most people don’t realize that allowing December to get away from you is probably one of the worst things you can do if you’ve got a weight loss goal

It’s not uncommon for people to put on 7-10 lbs over the month

Meaning by the time the New Year does come around,

You spend the first few months of the year trying to undo the damage

(What I’m saying is that, instead of making any real progress you are fighting to get back to where you were)

Not a nice place to be, right?

The good news here is, it’s not all doom and gloom

Having worked with clients over December for the last few years, I’ve found two things to be true:

1 - You absolutely can lose weight over the holidays

AND

2 - You don’t have to sacrifice all the festive fun to do it!

So, rather than taking December off, and starting the New Year 5-10 lbs or so worse off than you are right now

You can continue dropping some weight over the next few weeks, without having to skip the parties, starve yourself all day, or swap your Chanukah meals for chicken and broccoli.

You’re probably thinking “sounds good Rena, but how exactly do I do it?”

Well, here’s where I come in,

I’ve got just the thing for you.

I am offering December for Free, to the next 5 Jewish women that come on board my 12 week program.

The way this will work is, we will work together for the remainder of December, to get you through the holidays

Making progress, and dropping some weight,

While still enjoying yourself.

Then, on 1st January,

We will officially start the clock, and your 12 weeks will begin.

So, if you’re….

Looking to slim down and fit back into your favourite dress over the next 12 weeks

Without spending hours working out or giving up your favourite foods

And would like to know if this is the right fit,

Comment below with the word ‘INFO’ and I’ll send you a message.

I will only be offering this until December 15th or until the 5 spots are taken.

So act fast if you want in!

TRANSFORMATION TUESDAY

𝐇𝐨𝐰 𝐑𝐚𝐜𝐡𝐞𝐥’𝐬 𝐜𝐨𝐧𝐬𝐢𝐬𝐭𝐞𝐧𝐜𝐲 𝐡𝐚𝐬 𝐡𝐞𝐥𝐩𝐞𝐝 𝐡𝐞𝐫 𝐚𝐜𝐡𝐢𝐞𝐯𝐞 𝐭𝐡𝐞 𝐥𝐞𝐚𝐧 𝐛𝐢𝐤𝐢𝐧𝐢 𝐛𝐨𝐝𝐲 𝐬𝐡𝐞 𝐡𝐚𝐬 𝐚𝐥𝐰𝐚𝐲𝐬 𝐝𝐫𝐞𝐚𝐦𝐞𝐝 𝐨𝐟 𝐰𝐢𝐭𝐡𝐨𝐮𝐭 𝐠𝐢𝐯𝐢𝐧𝐠 𝐮𝐩 𝐨𝐧 𝐡𝐞𝐫 𝐰𝐞𝐞𝐤𝐞𝐧𝐝 𝐟𝐮𝐧

Rachel and I have been working together for months

She never ceases to amaze me!

She’s not only still losing weight but drastically changing her body composition and physique

Which is clearly evident in these before and after pictures.

When I first met Rachel she was frustrated with her weight yo yoing, especially after weekends going out with friends or traveling

She restricted her food intake during the week, eating little to no carbohydrates

And often worked out twice a day at the gym

Hoping to push herself into a calorie deficit

Yet, she was not seeing the physical results reflected in her body

Rachel was physically tired from inadequate fuel and poor nutrition

And was so frustrated watching the scale shoot up after dinner and drinks out with friends or weekend parties

This defeat would send her to that “screw it” attitude and she would binge on pretty much any food in sight

Rachel has successfully built new habits and a new lifestyle that she should be proud of

Some of the changes she has stuck to:

✅ Meal prepping balanced meals, that she enjoys even more than take out food!
✅ Eating and enjoying wholesome carbohydrates
✅ Remained binge free for almost 9 months!
✅ No more working out twice a day
✅ Doesn’t feel deprived or low energy by the afternoon
✅ Makes smart choices when eating at restaurants
✅ Traveled for 2 weeks without counting calories and maintained her weight upon return

I am so proud of everything Rachel has achieved 🥰

She is so much kinder to herself overall and allows for weekend fun without letting it ruin her progress

Gone is that “just screw it all” attitude

She has learned how to enjoy the occasional indulgence but then get right back on track after

In Rachel’s own words, “Making small changes is the key. It’s not a sprint it’s a marathon and this is just the beginning” ❤️

"𝑰 𝒈𝒐 𝒃𝒂𝒄𝒌 𝒂𝒏𝒅 𝒇𝒐𝒓𝒕𝒉 𝒃𝒆𝒕𝒘𝒆𝒆𝒏 𝒄𝒂𝒍𝒍𝒊𝒏𝒈 𝒄𝒐𝒎𝒇𝒐𝒓𝒕 𝒆𝒂𝒕𝒊𝒏𝒈 𝒔𝒆𝒍𝒇-𝒄𝒂𝒓𝒆 𝒂𝒏𝒅 𝒄𝒂𝒍𝒍𝒊𝒏𝒈 𝒊𝒕 𝒅𝒆𝒔𝒕𝒓𝒖𝒄𝒕𝒊𝒗𝒆."

So how do you tell the difference between self-care and comfort eating?

Well, it comes down to one simple question:

How will you feel after you've eaten that pizza or chocolate?

If the answer is, "I'll feel great and like it was what I needed."

Then it sounds like munching away on a cheesy crust might be the thing you need.

But if your answer is something like, "I'll feel guilty..."

Then you're probably comfort eating as opposed to taking care of yourself.

There's a big difference between the two.

The difference between comfort eating and self-care is like a pint of Halo Top versus a pint of Breyers.

They both 'look' the same on the outside, but they are very different on further inspection.

Halo Top is better for you and moves you closer to your goals, whereas Breyers has a lot more calories and moves you further away from your goals.

Sadly though, many women still struggle with the concept of self-care...

They embark on a new self-care regime in the new year, only for it to evaporate into thin air by the end of February.

And it's no wonder.

When you're taught from a young age that everyone else's needs must come before yours!

If you can relate, I want to help.

I'm looking for 3 women who want to:

✔️ Drop up to two dress sizes over the next 90 days by making their self-care a priority (without taking time away from their family)
✔️ Wear their favourite sabbath dresses every week without having to suck in their tummy or worry about the whispers behind their back.
✔️ Eat their favourite foods every day and watch the numbers fall on the scale without training in the gym.

If that sounds like something you'd be open to?

Send me a DM HERE.

I'll explain how my zero diet, self care system works.

With Hanukkah exactly 1 month away, you probably think there's no point in trying to lose weight before then...

You can hear the sizzle of the latkes already...

But at the same time, you can feel your dress getting tighter...

And you can't help but feel anxious about squeezing into a dress you've not worn since last year...

Surrounded by donuts, latkes and other fried food, many Jewish women think there's no point in trying to be 'good' or risk offending their hosts!

So here's the good news:

You can enjoy guilt-free latkes, chocolate gelt and sufganiyot all through Hannukkah without gaining weight.

Now...that sounds like a bold promise, doesn't?

But here's the thing:

Maintaining your figure and even losing weight during Hannukkah comes down to getting the balance right.

Because to lose weight, you only need to do one thing:

Burn off more calories than you eat.

And you don't even need to do it every day:

On some days, you might eat more food like latkes, sufganiot and that means on the other days you just need to eat less.

Think about weight loss like a bank account: to lose weight you need to be in the red.

To gain weight, you need to be in the black.

So on days where you eat more, you're in the black, but on the days where you eat less, you get back into the red again.

So as long as you finish up each Sunday in the red, you'll maintain or even lose weight!

But many women don't know exactly 'how' to do this.

They'll go days without eating anything at all and then go all out and binge and end up gaining even more weight.

Does this sound familiar?

I want to help.

I'm looking for 3 women that want to drop up to a dress size while enjoying Hannukah, guilt-free.

So they can show up in their favourite dress and win compliments from their husband, family and friends.

While burning fat, boosting their metabolism and firming up their tummy.

All without missing out on sufganiyot, gelt & latkes or setting foot inside the gym.

These spots will go FAST.

Don't wait.

DM me today with the word ME, and I'll share the details with you.

𝐂𝐚𝐧 𝐜𝐨𝐥𝐝 𝐰𝐚𝐭𝐞𝐫 𝐭𝐡𝐞𝐫𝐚𝐩𝐲 𝐢𝐧𝐜𝐫𝐞𝐚𝐬𝐞 𝐲𝐨𝐮𝐫 𝐦𝐞𝐭𝐚𝐛𝐨𝐥𝐢𝐬𝐦?

What better to discuss on this first snowy ❄️ ❄️ day than cold water therapy

I’ve been intrigued by the effects of cold water over the last year or so

And it’s many claimed benefits

From calming your nervous system to revving your metabolism and increasing fat burn

𝑾𝒉𝒂𝒕’𝒔 𝒕𝒉𝒆 𝒕𝒓𝒖𝒕𝒉? 𝑫𝒐𝒆𝒔 𝒊𝒕 𝒓𝒆𝒂𝒍𝒍𝒚 𝒘𝒐𝒓𝒌?

Shivering thermogenesis (a fancy term for being so cold that your body shakes) has in fact been shown to burn more calories

However….you’ve gotta shiver for a pretty long time in quite cold temperatures to reap that benefit

If you’re up for that, go for it and embrace the shiver!

Exposure to cold water has also been shown to increase brown fat adipose tissue

Having more brown fat in your body can help you burn more calories overall

Essentially, it helps you create a stronger furnace by increasing the intensity of the heat within your body 🔥

However, it is unclear how much this effect can actually tip your daily calorie expenditure into the deficit needed for weight loss

Promising idea though

𝐒𝐨 𝐰𝐡𝐚𝐭 𝐝𝐨𝐞𝐬 𝐞𝐱𝐩𝐨𝐬𝐢𝐧𝐠 𝐲𝐨𝐮𝐫𝐬𝐞𝐥𝐟 𝐭𝐨 𝐟𝐫𝐢𝐠𝐢𝐝 𝐜𝐨𝐥𝐝 𝐰𝐚𝐭𝐞𝐫 𝐭𝐞𝐦𝐩𝐞𝐫𝐚𝐭𝐮𝐫𝐞𝐬 𝐚𝐜𝐭𝐮𝐚𝐥𝐥𝐲 𝐝𝐨?

If you’ve ever done cold water plunge, you know the games your mind plays before you get in

Your brain tells you

“𝑁𝑜 𝑤𝑎𝑦”…

“𝐷𝑜𝑛’𝑡 𝑑𝑜 𝑖𝑡”…

“𝑊ℎ𝑎𝑡’𝑠 𝑡ℎ𝑒 𝑝𝑜𝑖𝑛𝑡?”

And you must push yourself to overcome these thoughts

These thoughts come directly from the limbic system of your brain

The part that needs to make sure you’re safe and will survive

As you push past these thoughts, you are training your body to do hard things

Testing yourself and pushing through,

That, plus the increase in epinephrine, norepinephrine and dopamine leaves you feeling pretty good afterwards

Done frequently, cold water exposure is an excellent way to change the feedback loops in your brain 🧠

It acts as a pattern interrupter to those “no way” voices in your head

All part of resetting your brain and body connection

And building mental resilience

Thereby increasing your stress response

That can be transferable to other situations

Ready to take the plunge??? 🥶 🚿

"𝑰 𝒘𝒂𝒔 𝒉𝒖𝒎𝒊𝒍𝒊𝒂𝒕𝒆𝒅!"

𝑰'𝒎 𝒐𝒇𝒕𝒆𝒏 𝒎𝒂𝒅𝒆 𝒕𝒐 𝒇𝒆𝒆𝒍 𝒔𝒖𝒃𝒔𝒕𝒂𝒏𝒅𝒂𝒓𝒅 𝒃𝒆𝒄𝒂𝒖𝒔𝒆 𝑰'𝒎 𝒏𝒐𝒕 𝒔𝒗𝒆𝒍𝒕𝒆. 𝑶𝒇 𝒄𝒐𝒖𝒓𝒔𝒆, 𝑰 𝒘𝒂𝒏𝒕 𝒕𝒐 𝒍𝒐𝒔𝒆 𝒘𝒆𝒊𝒈𝒉𝒕 𝒕𝒐 𝒇𝒆𝒆𝒍 𝒃𝒆𝒕𝒕𝒆𝒓, 𝒃𝒖𝒕 𝒊𝒕'𝒔 𝒉𝒂𝒓𝒅."

If this sounds familiar, I want you to know something:

It's not your fault.

Eating, enjoying, blessing, and celebrating with food is part of our service

But there's a problem that so many Jewish women struggle with:

The Torah has another mitzvah, asking you to take care of your health.

And being too overweight isn't good for general health and well-being.

So what can you do?

Live off salads like a rabbit Monday - Thursday, so you don't pile on the pounds during the Sabbath?

Risk offending your guests by saying 'no' to challah?

No.

You don't need to do either of those things!

Look at other Jewish women who have slender figures year-round.

They aren't on a continuous diet (I can promise you that)

What they actually focus on are much smaller things, when put together, make a solid foundation for weight loss to happen.

Because being and staying a healthy weight, isn't about focusing on ONE thing, like food or exercise.

Focusing on one thing to lose weight would be like building The Lions Gate Bridge with only one pillar!

You need several pillars to make that bridge safe and secure.

That's why you need more than one pillar to lose weight.

So you can take care of your health and stay a healthy weight without having to say 'no' to Potato Kugel on a Friday night and risk offending your guests...

And enjoy Sabbath every week, without cutting back like crazy Monday - Thursday.

I go over these core pillars in my free guide:

The 5 Questions Every Jewish Woman Needs to Ask About Weight Loss

Comment below if you’d like a copy

𝗪𝗵𝗲𝗻 𝘄𝗮𝘀 𝘁𝗵𝗲 𝗹𝗮𝘀𝘁 𝘁𝗶𝗺𝗲 𝘆𝗼𝘂 𝗱𝘂𝘀𝘁𝗲𝗱 𝗼𝗳𝗳 𝘆𝗼𝘂𝗿 𝗳𝗮𝘃𝗼𝘂𝗿𝗶𝘁𝗲 𝗱𝗿𝗲𝘀𝘀 𝗮𝗻𝗱 𝘄𝗼𝗿𝗲 𝗶𝘁 𝘄𝗶𝘁𝗵𝗼𝘂𝘁 𝘀𝘂𝗰𝗸𝗶𝗻𝗴 𝗶𝗻 𝘆𝗼𝘂𝗿 𝗯𝗲𝗹𝗹𝘆?

If you've been rummaging through your closet to find a dress to squeeze into without bursting at the seams, you'll know what I mean...

Pulling out dress after dress, but feeling too frightened to try it on cause you know it probably won't fit...

So when was the last time you could pull out ANY of your dresses, try them on and do a little twirl in the mirror while admiring your slim arms and flat tummy?

How about walking into a social event and turning heads for all the right reasons?

If it's been too long...

Listen...

You're not doing anything wrong...

Having a slim figure can seem like a raw deal with the weekend celebrations...

Especially if you've barely eaten through the week...

All those delicious foods become even more tempting...

So here's the shocker:

You're trapped in a feast and famine cycle and don't even know it.

Let me explain...

A dog will eat every last morsel of food put in front of it because the dog doesn't know when it'll get to eat again.

The animal part of the dog's brain is doing its 'thing' to keep it alive.

Well, guess what?

When it comes to survival, your brain works the same way!

So when you starve yourself all through the week, by the time Friday rolls around, you can't help but overeat.

But the longer you continue in this feast and famine cycle, the worse it gets.

So the first step to breaking the cycle is eating more throughout the week, and you'll naturally eat less on the weekend.

Cause your brain won't feel like it needs to address the balance by making you eat more every Friday and Saturday!

The second step is to get a plan designed specifically for women who want to pull out ANY dress from their closet...

And wear it without sucking in their belly.

While still eating all their favourite foods during the week AND on the weekend.

Are you open to that?

To go from sucking in your belly to wearing your favourite dress and turning heads in your direction...

Send me a DM now with the word: INFO.

I'll show you how my clients wear their head-turning dresses every weekend without feeling hungry most of the week.

𝐈 𝐜𝐚𝐧'𝐭 𝐛𝐞𝐥𝐢𝐞𝐯𝐞 𝐡𝐨𝐰 𝐦𝐚𝐧𝐲 𝐉𝐞𝐰𝐢𝐬𝐡 𝐰𝐨𝐦𝐞𝐧 𝐡𝐚𝐯𝐞 𝐩𝐮𝐭 𝐨𝐟𝐟 𝐭𝐡𝐞𝐢𝐫 𝐡𝐞𝐚𝐥𝐭𝐡 𝐚𝐧𝐝 𝐟𝐢𝐭𝐧𝐞𝐬𝐬 𝐠𝐨𝐚𝐥𝐬 𝐮𝐧𝐭𝐢𝐥 𝐚𝐟𝐭𝐞𝐫 𝐭𝐡𝐞 𝐉𝐞𝐰𝐢𝐬𝐡 𝐍𝐞𝐰 𝐘𝐞𝐚𝐫!

But this is a worrying mistake...

Don't believe me?

Listen to this:

The big problem with saying, "now's not a good time..."

Is that you'll never learn how to take care of your health at any Jewish festival.

And being that we celebrate more than once a year, you'll always be putting your health off for a better time.

But that means you're always searching for modest clothing that can fit over your curves.

And let's be honest, it can be hard to find trendy clothes in a bigger size for modest clothing online.

The thing is, waiting for the 'right' time to start dropping a dress size, putting yourself first or taking better care of yourself is like waiting for the perfect weather to go outside.

You could wait forever, and it might never happen.

And that's why so many women never get to their goal weight and stay there.

So, instead of waiting for the perfect time and following a restrictive diet where certain foods are banned...

It makes sense to use an approach that allows for foods like Challah and Kugel

Many women will think it's impossible to enjoy Challah and feel your clothes getting looser at the same time.

Not true!

They just need to be portioned in the right amounts with a custom-designed plan, with one-to-one support from someone who understands your exact requirements.

Sounds interesting?

I can empower you to thrive at every holiday and festival while dropping tummy fat and become the talked-about Mom for all the right reasons.

All without giving up kugel and challah

To discover more about how my program works, click the link in the comments for a free download of my FREE guide:

The Top 5 Questions Every Mom Needs to Ask About Weight Loss

You'll discover:

✅ How to portion your food and lose weight without cutting out carbs, candy or even wine.

✅ How to drop dress sizes with zero motivation to exercise.

✅ How to lose weight and keep it off, and a whole lot more!

𝐒𝐜𝐚𝐫𝐞𝐝 𝐭𝐨 𝐬𝐭𝐞𝐩 𝐨𝐧 𝐭𝐡𝐞 𝐬𝐜𝐚𝐥𝐞 𝐭𝐡𝐢𝐬 𝐦𝐨𝐫𝐧𝐢𝐧𝐠?

A month long of holiday meals can definitely be challenging

Especially when you’re trying to control your weight

Most people will generally put on 1-2 lbs over the holidays

No big deal, right?

But what if that were to happen each holiday?

Which seem to come around 4-5 times a year

Plus throw summer holidays into there

And before you know it you’re up at least 10 lbs

Pushing your favourite clothes further and further to the back of your closet

But you don’t have the slightest idea of how to get that stubborn weight off

What you need is a plan that works with holidays and events

Because they are a huge part of our lives

With the end of 2022 less than 12 weeks away

There are 12 uninterrupted weeks without holidays

What could be a better time than now to start shedding some of that weight?

So that when the next holiday comes around, you can be better prepared to navigate

To discover more about how my program works, send me a DM with the word INFO

It's so sad that now the kids are back to school, many Moms have already started a diet to lose their 'vacay tummy'.

They think twice about eating breakfast or eat as little as possible...

And hold off on the bread and carbs until dinner...

The snacks stay firmly in the cupboard until the weekend!

It's only natural to go for a quick fix if you want to lose weight when you're so busy!

The reality is that quick-fix diets like keto and Weight Watchers are hard to follow for longer than a few weeks...

But after a long day of work and the kids are driving you nuts...all you really want is a tasty meal washed down with a glass of red...

Not sure if you know, but wine and pasta are banned on a low-carb diet!

If we're being honest, though, now is THE best time to get that flatter tummy, especially since the kids are back at school.

But what can you do if keto and weight watchers are the wrong diets to follow?

Spend what little time you have doing hard workouts in the gym?

Get up at 5 am before the kids do and go running?

Do one of those stupid influencer workouts on Instagram?

Actually, you don't need to do any of those things!

That's right; you don't need to diet or do any laborious exercise to feel your pants getting looser after your summer vacay...

And to walk into the office in your slim-fitting blouse and pencil skirt brimming with self-confidence.

You see, hard dieting and exercise to lose weight are like building a house on quicksand.

With no foundations, that house won't stay up long!

You need a solid foundation to base your plan on when it comes to losing your tummy (and losing it for good).

That solid foundation needs to be built on micro-actions that:

Help you turn away from instant gratification.
Find a purpose, a plan and a vision.
Set big-picture goals.

When you have these built into your plan as your foundations, your house doesn't come crashing down!.

Now you're probably wondering, how can you create these micro-actions?

Well, you'll be glad to know I've got space in my mentorship programme for busy Moms that want to lose up to 2 dress sizes...

Without dieting or hours in the gym, using my Micro Actions Method.

To find out more, DM me today with the word: MICRO.