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Rachael Attard answers the most frequently asked questions from her customers: from resistance training to sugar

A personal trainer has answered some of her clients’ most common questions in a revealing Instagram post — explaining why sugar and bread shouldn’t be “demonized” and how to compensate for it after a night of overeating.

Rachael Attard, who lives in Sydney, took to the social media platform on Tuesday and asked her 87,000 followers what health and fitness questions they’ve always wanted to ask a professional.

The results were telling, with the inspiring mom covering topics from exercising each month during your period and what she prepares for lunch each day to ensure she continues to meet her health goals.

Rachael Attard (pictured), who lives in Sydney, took to Instagram on Tuesday and asked her 87,000 followers what health and fitness questions they've always wanted to ask a professional

Rachael Attard (pictured), who lives in Sydney, took to Instagram on Tuesday and asked her 87,000 followers what health and fitness questions they’ve always wanted to ask a professional

How can I slim my body without bulking?

Rachael is adamant that it’s possible to get a leaner, taller body without changing the number on the scale or “bulging” any of your pre-existing muscles.

“For me personally, when I walk a lot, my legs get much slimmer, but my weight doesn’t change,” she said.

She aims for 10,000 steps a day and recommends spending five days a week taking steps on the sidewalk.

In a similar vein, her “number one” exercise to slim the inner thigh has nothing to do with resistance training and everything to do with walking.

Walking and strength training: “For me personally, when I walk a lot, my legs get much slimmer, but my weight doesn’t change,” she said.

Do you eat sugar?

While you might think that Rachael wouldn’t treat herself to get the lithe and slender body she has, this isn’t the case for the well-balanced mom.

She eats sugar every day, but “in moderation,” meaning she tries to eat “healthy” foods 80 percent of the time, and leaves 20 percent of the day for indulgence.

“I found out I don’t do well on restrictive diets, so nothing is off limits. It’s hard to eat in moderation and not to snack on chocolate (admittedly, I still do it sometimes!) and it takes practice and control, but it has a long-term shelf life and I never have to diet,” she said.

While it’s fine to include sugar in your diet, there is a limit.

“I think it depends on the food. So, for example, if it’s chocolate (my favorite sugar), maybe just a small bar or two rows of a block,” she said.

“But if you’re craving sugar, there’s going to be a reason for it. It could have something to do with hormones, nutrient deficiencies, stress, or mental reasons to name a few. So it’s good to get to the bottom of it so that you can tackle the problem.’

While you might think that Rachael wouldn't treat herself to get the lithe and slender body she has, this isn't the case for the well-balanced mom

While you might think that Rachael wouldn't treat herself to get the lithe and slender body she has, this isn't the case for the well-balanced mom

While you might think that Rachael wouldn’t treat herself to get the lithe and slender body she has, this isn’t the case for the well-balanced mom

How quickly will I see results with exercise?

While this depends on where you are in your fitness journey, the client demand came from a sedentary lifestyle with little to no daily exercise in their routine.

‘If you are just starting to exercise, you should see results relatively quickly. About two to four weeks I’d say, but everyone is different,” Rachael said.

As you progress or if you don’t want to lose weight, it may take longer for the results to show. That’s why taking photos at every stage of your journey can help you stay motivated.

Favorite healthy lunches?

As a mom, Rachael freely admits that time isn’t always on her side, so when it comes to cooking a nutritious (and delicious) lunch, she opts for tried-and-true staples.

“Sandwiches with salad and a protein like chicken, bacon or eggs are my favorite,” she said.

‘Bread isn’t really the enemy. It contains relatively few calories, a lot of fiber and keeps you full longer.

“I also opt for a protein smoothie when I’m on the road or it’s easy to have leftovers from the night before.”

As a mom, Rachael freely admits that time isn't always on her side, so when it comes to cooking a nutritious (and delicious) lunch, she opts for tried-and-true staples.

As a mom, Rachael freely admits that time isn't always on her side, so when it comes to cooking a nutritious (and delicious) lunch, she opts for tried-and-true staples.

As a mom, Rachael freely admits that time isn’t always on her side, so when it comes to cooking a nutritious (and delicious) lunch, she opts for tried-and-true staples.

Results depend on the individual: 'If you're just starting to exercise, you should see results relatively quickly.  About two to four weeks I would say, but everyone is different,

Results depend on the individual: 'If you're just starting to exercise, you should see results relatively quickly.  About two to four weeks I would say, but everyone is different,

Results depend on the individual: ‘If you’re just starting to exercise, you should see results relatively quickly. About two to four weeks I would say, but everyone is different,” said Rachael

How can I ‘firm’ my breast?

If you’re looking to build chest muscles, pushups and chest exercises will increase your pecs, but won’t make your breasts look bigger or firmer.

“Unfortunately, breasts are usually thick, so nothing you do to firm them up except surgery,” Rachael said.

Can I exercise during my period?

It’s certainly possible to exercise while on your period, but Rachael cautions that it’s all up to the person and how he or she feels.

“Listen to your body and if you feel really tired or fatigued, give it some time to rest,” she said.

“If you feel good, you can continue exercising.”

It's certainly possible to exercise while on your period, but Rachael warns that it's all up to the individual and how he/she feels

It's certainly possible to exercise while on your period, but Rachael warns that it's all up to the individual and how he/she feels

It’s certainly possible to exercise while on your period, but Rachael warns that it’s all up to the individual and how he/she feels

How to compensate for eating and drinking?

After a vacation or a night out, Rachael says it’s easy to overeat and forget your fitness goals.

But even if you do, Rachael doesn’t necessarily recommend exercising more than you normally would.

“Just go back to your normal routine, focus on healthy eating and you’ll be feeling great again in no time. You don’t have to do anything extreme,” she said.

To learn more about Rachael Attard, visit her website here.

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