How is this 90 Day Challenge Different?

Over the past 12 years, Inner Fit has been running weight loss or “biggest loser” challenges. And every year we have had biggest “losers” winners who lose a lot of weight but my concern was always those who started off strong to win money and then fell to the side and disappeared.

Yes money can be a motivator, but as a coach, I would rather see our studio be successful as a whole and see a lot of results than just a few (not to take away from those who kicked ass on the past challenges bc that is hard to do!).

Which is why the 90 Day Challenge was create last year, to help everyone be successful and reach goals with a timeline because all goals need a time line.

January is a time where people do want to lose weight. We can feel the Christmas goodies sitting in our tight clothes and our energy is often low which can affect so many areas of our lives.

This 90 day challenge is about actualizing weight loss results by getting on the scale, keeping track of measurements and each week seeing changes through better food choices and fitness.

Why Join?

Going at a goal alone is hard. And the most challenging part is being accountable to your goal because real weight loss that stays off take time. There is no quick fix if you want to keep the weight off.

Right now you are being bombarded with marketing promising fast weight loss by joining a gym but over here at Inner Fit we know that kind of weight loss is dangerous. We know in order to lose weight, you have to work hard and in order to keep the weight off you need the support and continued consistency, not a loss weigh fast scheme to get your money in January. Inner Fit is about longevity.

We want to be part of your life and for you to be part of this community, not just a January sign up.

Joining this challenge means saying you are ready for a change and you would love to see results and we are here to help you!

What About Accountability?

We have had fun with an app called goose chase (fitness scavenger hunt) but this focus is individual (even though everyone will have a team of accountability friends), so you will has your own login and this is your chance to check in each day on a cool app and share what you did without being on social media. It’s a private place to share your daily process with only challengers. But don’t worry, we will explain how this all works at the kick off party!

We will also be doing some fun adventures together in the 90 day challenge to take our fitness outside and have some fun as a community!

What is a Healthy Amount of Weight You Can Lose in 90 Days?

I lost 25 lbs in the last 90 day challenge (pretty sure I put 3 lbs back on with my gingerbread lol) but I was super happy with that and cannot wait for the next challenge to begin! For me, the last 90 day challenge was an opportunity to lose more weight towards my bigger goal and learn more about my own habits. Each challenge is a step towards my bigger goal.

The coolest part was hearing from people that I had lost weight and they could see it. All I did was stay accountable to the one big goal I set and that was 10K steps a day no matter what and I gave up eating in front of the tv which was really hard but worth it. It was really about forming new habits. I still ate healthy carbs and enjoy treats from time to time but I created new life long weight loss habits that have helped.

Shannon Tilton lost a significant amount in her challenge last year along with so many of our past success stories and they are still members of the community maintaining their weight loss and we have seen so many varying numbers when it comes to weight loss but it’s very much possible.

But, it doesn’t happen unless you make the choice that you are ready and every goal needs a timeline and 90 days is where you can really start to see changes in people.

I invite all of you to take part. Yes, there is a cost because creating and running challenges take a lot of my time and we have fun booklet ready to go for you too not to mention content, the app, and measurements and weigh ins with the coaches and monthly goal sessions plus the kick off party!

Let’s make this 90 day challenge amazing and fun and full of results.

To join you must be a member of Inner Fit Studios and we invite you to start with our ten day free trial.

Visit us online at or send us an email at

Starts Friday January 17th 6pm-730pm

Are We So Obsessed with Instant Gratifications That We Cannot Find Long Lasting Joy?

I often wonder if we are becoming complacent as humans. Are we so used to instant gratification that we don’t see the value in striving for things that will ultimately bring us much more joy than a moment of instant gratification?

Did we get so used to clicking “buy now” and waiting for the doorbell to ring that we have forgotten about taking care of our bodies which literally are the only home our souls have to live in? Have we completely become obsessed with the pursuit of instant joy that we cannot remember that happiness comes from accomplishing things we never thought possible by working towards it? Gosh, I sure hope not. Continue reading →

Rachel’s Why Behind Creating a 42 Day Challenge …

For the past 12 years, I have observed countless challenges at Inner Fit Studios. One person walks away as the big winner, losing the most % of body weight, while the others, who started off strong in the challenge, get frustrated and end up throwing their hands in the air while saying, “F&*$ IT!, I am not going to win anyway so what’s the point?.”

It’s a little bittersweet as the winners and close top 10 worked really hard, but several gave up fast.

What I love about any challenge is seeing those who did amazing and lost the weight. It’s such a wonderful thing to see when people achieve their goals and the results of their hard work is so inspiring! Continue reading →

The Truth Behind “Rest Days” 💕

Rest Vs. Active Rest

No, taking a rest day doesn’t mean you should be sitting on the couch eating chips, chocolate or cookies all day long. This, as you might imagine, won’t do you much good and could destroy all your progress from the week prior.

Instead, an active rest day is meant to be a light or easy day where you’re still moving, but not at the intensity level you normally move.

According to Athlete’s Edge, active rest:

“Involves performing light exercises (often swimming or cycling) that stimulate the recovery process without imposing undue stress on the injured body part.”

Taking an active rest day will quicken your recovery, making you feel stronger and faster when you’re back in workout-mode—as long as you don’t overdo it.

Plus, it’ll help you feel less sore and stiff after an extra tough workout day.

The perfect active rest day is indoor cycling at Inner Fit or a Yoga class. Choosing to not doing anything active is counterproductive to your training.

We live in a time where people rarely go for a walk longer than 30 minutes and the rest of our time is spent on the phones or watching Netflix or sitting around with friends. We simply need to move a minimum of 10,000 steps a day, period, or engage in one hour of exercise daily to simply be healthy as a baseline.

And I hate to be the one to break it to you folks, but we are not hard core athlete training 4-6 hours a day to deserve a “do nothing” rest day. Activity is very important for our daily health both emotionally and physically.

Wake up, kick off your “active rest day” with a cycle class on a Sunday morning versus “taking a rest day” and make it an awesome day. Cycling wakes up your mind by activating your brain, creates fluidity in you fascia and prevents injuries.

If you can’t make a morning class the odd time, make sure you get outside for a power walk as your active rest activity.

Let’s rethink the way we use the words “rest day” as they have a powerful affect on how our day unfolds.

When Are We Enough? 3 Tools to Help You Love 💗 Your Body Right Now!

Imagine if you stood in front of the bathroom mirror naked and loved every inch of your perfectly imperfect body? It’s hard to imagine isn’t it? It’s hard to believe that right now in this moment, we could be enough. Why is it so hard for us?

As a plus size fitness professional, I get it. You walk out of class feeling sweaty and awesome. Your drive home with the music cranked and feel proud for working out. Then comes shower time. You take off your clothes, stand in front of the mirror and the berating begins…

“You are so fat”

“Look at those rolls”

“That sagging skin is so gross!”

“Who would ever want to see me naked?”

“Is that another layer of flab on my back – what the fuck!”

“You disgust me!”

“I am never going to be skinny”

“Omg, my thighs!”

“Where did my belly button go?”

And just like that, those feelings of pride, happiness, and good endorphins disappear and the self loathing begins.

What if, for just a moment, you changed the way you saw yourself when you looked in the mirror? What if you chose to empower yourself and find gratitude for your amazing body? What if you viewed life as a journey, not an instant result?

In order to learn how to “be enough” I am going to ask you to come on a little journey with me. I would like you to go back to your 5 year old self. Imagine that sweet little human being who loved their body. Remember, those days when you felt free from all those gut-wrenching negative thoughts and you were your authentic self.

Let’s find that little human again so we can stand proud in the mirror and love our perfectly imperfect bodies. We become enough when we practice the following tools daily.

1. Practice Gratitude for Your Own Body …

Think about how much your body has gone through in your life. Take a moment and write down or reflect on any trauma your body has endured (childbirth, weight gain, injuries, weight loss, sickness, stress, divorce, life, heartache, etc.). It’s been through a lot hasn’t it? I imagine your answer is yes because all of our bodies have experienced changes.

The irony is, you have asked so much from your body and when you berate yourself, you are dishonouring every ounce of all of what makes you – you. Think about it …

Your heart on averages beats 108,000 times a day for you.  

Your muscles make it through every workout with you and they don’t give up on you.

Your lungs have continued to give you the gift of oxygen in order for you to breathe even after all the stuff you have inhaled.

Your liver has been filtering through all the processed junk you have put in body and it is still going strong (let’s hope).

Your pancreas is still functioning after all the sugar you put into your body day in and day out and is preventing your body from literally dying because sugar poisons your body.

This amazing body of yours has never quit on you, yet you selfishly put it down every time you have a bad day on the scale or don’t feel good in your clothes. When you have a rough day, try this “Thank you heart for beating 108,000 times in a day just for me.”

When you put down what’s on the outside, you are also putting down what’s working for you on the inside. 

If you want to learn how to practice gratitude, check out this awesome article. Gratitude literally changes the brain!

2. Let Go of the Pursuit of the Perfect Body

In order to be “enough” we must let go of the pursuit of perfection. You will never have the perfect body because it doesn’t exist. No matter how much weight you lose, you will never be happy with your body if you are in the pursuit of the “perfect body.”

The pursuit of anything in life is the dream killer. Happiness comes from being in the moment, not in the pursuit of something unattainable so no wonder shower time becomes so stressful – you cannot compete with a perfection that is impossible to achieve, you just can’t, so why try? This is why people who have surgeries continue to get more and more done because there is no such thing as the “perfect body”.

This does not mean giving up on setting and achieving goals when it comes to losing weight. Striving for goals is an important part of weight loss and your own health, but what I am saying is if you think reaching that goal will make you “happy”, you will shorty learn that the happiness that comes from weight loss is temporary. True happiness comes from being grateful for everything you have accomplished this far and honouring your struggles and wins in the process.

When you look in the mirror, know that you already have the perfect body (one that is working for you) and as you strive to continue to improve your body’s overall health, remember to love the body you have right now. As you lose weight, you will feel better (that’s a given) but if you don’t appreciate the journey, the weight will come right back on.

3. Practice “I Am” Empowering Statements on the Regular

“I AM Worthy”

“I AM Beautiful”

“I AM Grateful”

“I AM Fit”

“I AM Enough”

This is my favourite mantra. Why? Because it is filled with ooey-gooey good vibes. Remember, you become what you think about the most. If you think you’re worthy, you become worthy. If you think you’re fit, you become fit. If you think you’re enough, you become enough for yourself.

Final Thoughts

You are enough.

I have struggled all my life with weight. My body has been thin and it has been fat. At my heaviest, I was 350lbs. At my thinnest, it was 151 lbs. Right now I sit between 265-275 lbs and still working towards my goals every day. The best part, I am more confident now than I ever was at my thinnest. Why? Because I love my body and I am appreciate all the growth this process has taught me. My body has literally climbed mountains, ran countless marathons, survived knee surgeries, got me through 40,000+ hours of teaching fitness, and still it keeps going strong!

I look in the mirror naked every day and remind myself “I AM Enough” or when I like to make myself laugh, it usually sounds like this “Damn girl, look at that body you are creating” lol!

I could let the world tell me that I “should be” a skinny fitness professional so I “look the part”, or convince myself I need to be skinny to be loved or I need to be skinny to win someone’s approval but the best lesson I have ever learned is a person’s opinion of me is none of my business. When you allow people’s opinions of you to become more important than your own opinion, you wake up one day and don’t think you are enough but I am here right now to tell you that you are.

And the greatest gift struggling with my weight has given me is empathy for my clients. I know what it feels like and it makes me a better coach – so no, I don’t need to be an instagram bikini model to be an amazing and loving fitness coach. I am enough.

Let’s stop the berating in front of the mirror or any other time. Let’s pick ourselves up, dust ourselves off and be enough when we stand in front of the mirror naked because our body is a constant evolving work of art.

Remember, your body is an amazing machine! Treat it kindly, fuel it with goodness, give it lots of exercise (daily) and stay grateful for all it has given you this far.


Said with love,

Rachel Seay (Best Fitness Community Ever!) (Love to share my cycling ideas with instructors)

Photo Credit Jeremy Saunders (The Amazing)

@jeremyjsaunders instagram 




When Was the Last Time You Were Submerged in Nature? The Amazing Mental Benefits of Hiking Outdoors

When was the last time you submerged yourself in nature? If it has been a while, have you noticed a shift in your mental and physical energy? Have you been feeling tired, sleepy, unmotivated? Have you noticed a change in your energy? The good news is nature is the fastest way to restore our bodies and simply feel better and here is why …

As humans become less connected with nature, we lose an essential health buffer. “There is mounting evidence that contact with nature has significant positive impacts on mental health,” said Mardie Townsend, PhD, an honorary professor at the School of Health and Social Development at Deakin University in Australia. Continue reading →

If Weight Loss Is Your Goal, There Are 2 Numbers You MUST Know…

If your goal is weight loss, do you know your numbers?

So many people have an unhealthy relationship with the scale and it’s simply the society that most of us were raised in.

Over the years, people have slowly attached their self worth to the number on the bathroom scale and it is simply not true. Your worth comes from who you are as a human being.

The first number you should always know is your current weight. This should never be a guessing game of where you stand. Continue reading →

What if food was less about weight loss and more about helping us feel better?

Who is sick of eating for weight loss? Who is fed up with giving up your favourite foods, only to crash and burn on the latest “fad” diet?

What if food was less about weight loss and more about healing our bodies and helping us feel better?

It’s time to change the way we view food for good. It’s time to stop obsessing over what we eat and make changes that in the long run will heal our bodies, give us energy, help us lose weight, and prevent illness in the future. Continue reading →

Screw the Monday Blues and Kick Ass this Week with 10 Simple Steps

Monday is your fresh start day. Let’s forget about the weekend “damage” and kick ass on our fitness goals this week.

Imagine how awesome you would feel by next Monday if you created a shift today? Or better yet, imagine how awesome you would feel at the end of an kick ass workout today?!

Here is 10 simple ways to kick the Monday blues in the butt and have a stellar week… Continue reading →

Stupid Goals! What’s the Point?

Why bother setting a goal? It is one more thing I can add to my failure list!

Sound familiar?

Goal setting seems to be something the “successful” people in life do. And if you do not think your worthy of experiencing joy for yourself, then what is the point?

Let’s start with asking yourself a question: Are you worthy of a little extra time to discover what you are capable of? Or is your time allotted to making everyone else happy and leaving yourself at the bottom of the pile?

People don’t one day wake up and say “I am not worthy”; it’s something that happens over time when life gets busy “adulting.” Continue reading →