If you haven’t heard, we’re working our way through GOOD // SWEAT 2.0 for the next 8 weeks… currently on Week 03! I’m so excited to do this guide as a community because accountability is KEY. Between the live workouts, the FB page and the goal tracking (within the guide) I am feeling more motivated than ever. There are so many things you can add to your routine to enhance the next 8 weeks. Below are a few ways to make sure you get as much as possible out of it… I’m telling you, the world is going to have to watch out for us Good Sweat girls 🥵


First of all, let me tell you something that I’m sure you’ve heard a million times before, but I promise it’s true! “Get 7-8 hours of quality sleep.” QUALITY sleep is a game changer when it comes to making progress in the gym. Bridger and I have found that we get more sleep by having a night time routine and a literal bed time. I have an alarm set on my phone for 10pm every night to remind us to get into bed and either go to sleep or read for a while. The accountability and consistency of this alarm has made it so much easier to (hopefully) break our bad habits of staying up for “one more episode”. Plus, getting to bed at a decent hour helps me wake up energized for a morning workout. I think it helps to identify one habit change you can make before bed (no tv after a certain time, starting dinner earlier, read 10 pages every night) and stick to it for the next 8 weeks or until it sticks.


Write down your goals!!! Use the goal setting pages in the guide to create specific goals for the next 8 weeks to make it easy AF. I have a whole blog post on exactly how to set REALISTIC goals that you are capable of accomplishing here. Personally, I’ve been conscious of upping my weights during this round of 2.0. The only way you’re going to see a difference, is by doing something different. Upping your weights, taking less breaks, doing more reps, etc. are all examples of this. Writing it down helps me remember for the next time I make my way through this guide or whenever I come back to a specific exercise and want to remember which weight I used to either keep it consistent or challenge myself and grab a heavier weight.

This is specifically why I added a ‘notes’ box next to each and every exercise throughout this training guide so you can do just that!


The most amazing thing started happening in the private Facebook group (you get access when you buy any of my GOOD // SWEAT At-Home programs) this past year. Based on what time they train during the day, some of the girls started forming accountability groups with group texts to encourage one another to show up and push each other through the tough workouts. What a dream! Grab a group of friends, your partner, or sibling with similar goals and hold each other accountable. The power of 2 (or more) people working towards the same goal… unstoppable. I mean, you wouldn’t ditch your friend meeting for lunch, right? Same goes for your daily workouts together 😉


Make it as easy as possible on yourself to get your workout in. Block off your calendar, set reminders on your phone, lay out your clothes, your yoga mat AND your weights (if you’re training from home), prep your smoothie ahead of time, review the workout and pick a playlist. If you are mentally committed to your workout, you’re going to show up! Don’t allow for there to be any room for indecision. I find that when I put on my activewear first thing in the morning, including my shoes (!) there’s no other option than to START my workout.


I took into account ALL your feedback and words of advice after my first At-Home guide and I can confidently say 2.0 is the training guide I’m most proud of. I packed it full of amazing new features. For example, take advantage of the On-Demand workouts on days that you lack motivation. Participate in the live workouts when you can – at this point, they are essentially ALL filmed Live, which means we get to workout together and I’ll be with you every step of the way while we sweat! I know for a lot of us, it’s easier to put more effort into your workout when you feel like you’re actually with someone, so after launching this program in May 2021, we began our community-wide challenges, which I absolutely love doing. Every challenge, I opted to go Live on either Instagram or our FB page, pulling one or two of the workouts each week to record. They are all saved at the top of the FB page in an excel spreadsheet so you can access them wherever & whenever you’d like.

Another new feature is the Burnouts. These are great for days that you’re feeling high-energy and have a little bit more in the tank at the end of your workouts. There are 3 burnouts offered in both On-Demand and written out: Lower Body, Upper Body & Core that are all less than nine minutes long and can be performed on their own as a solo workout or, in addition to any of the workouts in the guide. On top of that, use the exercise glossary to modify or substitute any exercise for a different move that works the same muscle group. I know you’ll love it!

Welcome! I’m Rachael.

I enjoy sharing my love for food and fitness. I'm a registered dietitian, certified personal trainer, and a New York Times Bestselling author. Here you'll find all kinds of recipes and kitchen hacks, as well as workouts and fitness motivation. Enjoy! — xx Rachael

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