A few years ago, at 40, I found myself at a total low point. I was not far off 100kg, my back and joints hurt, and even everyday movement felt impossible. With three young kids aged two, four and five, I wanted to be active with them - skiing, surfing, running around - but I was exhausted before I even left the house.
I had struggled with my weight for most of my life, and everything I had tried before felt extreme, unsustainable and demoralising. I knew that if I didn't make a change now, I might never get the energy or strength to enjoy life with my family.
At 40 years old, Rachael was close to 100kg and worried about missing out on being active with her family.
I started small. Walking around my block. Making gradual swaps in my meals. Doing 20 minutes of home workouts in my pyjamas. Slowly, things started to shift. Six months later, I'd lost over 30kg. But even more important than the number on the scale was how I felt: stronger, more confident and finally in control of my health.
Now, at 46, I'm stronger, fitter and happier than ever. Along the way, I became a certified nutritionist and personal trainer and I've created my own programme, It's So Simple, to help other women make realistic, sustainable changes - the same way I did - without extreme diets or punishing workouts.
Here's how I did it...
1. I started with a 20-minute walk
At first, even walking was hard. My knees and back ached, and I was embarrassed to go to the gym. So I began with just one lap around my block. Some days, my kids would come with me on their scooters or bikes, which made it feel more like play than exercise. After a week, I added another lap, then a walk to the park, then around the park. I didn't care about speed or calories - the goal was simply to move my body. Some mornings, I would set off in silence, headphones in, listening to music or an audiobook, and by the end of the walk I already felt accomplished. It was my first small win each day.
2. I commit to 20 minutes of movement, five days a week
Once I could walk comfortably, I added short strength sessions at home. I had two light dumbbells and a mat, and some days I'd do squats, lunges and shoulder presses while my kids played nearby or watched cartoons. Some days I felt exhausted; some days I was embarrassed to do it in my pyjamas. But I promised myself I wouldn't skip a session unless I was genuinely sick. Over time, I built the habit, and when I finally joined a gym, I was confident moving my body and experimenting with new exercises. It felt empowering to realise that consistent effort - even just 20 minutes - could create visible change.
3. I balance every meal instead of cutting everything out
Protein became my best friend. I wasn't cutting carbs or banning foods, but I made sure every meal included protein. Eggs, chicken, fish, Greek yogurt - anything to keep me full and satisfied. I noticed that when I skipped protein, I'd snack mindlessly or crave sweets. For example, if lunch was just a sandwich, I'd want chocolate an hour later. Once I added a proper protein source, like grilled chicken with vegetables, I felt steady, energetic and much less tempted by sugary treats.
4. I make high-protein breakfasts
Mornings were critical. At first, I had huge protein shakes with oats, peanut butter, chia seeds, Greek yogurt and sometimes frozen berries. Later, I switched to eggs layered with cottage cheese and sourdough, or a smoothie with protein powder, peanut butter and banana. Some mornings my kids would eat cereal while I enjoyed my shake quietly in the kitchen, and I felt like I was already winning before the day even began. This habit stabilised my blood sugar and kept me full until lunch, which made sticking to healthy eating so much easier.
5. I skip the snack aisle...
Shopping used to be my downfall. I'd wander the snack aisle and fill my trolley with chocolate, crisps and treats. Now, I avoid that section entirely. Instead, I stock my fridge and freezer with food that fuels me: frozen fruit for smoothies, Greek yogurt, cottage cheese, eggs and vegetables I can grab without thinking. When my kids ask for treats, I model healthier options - sometimes they'll have a few dark chocolate squares, other times frozen berries. It's a balance and it works.
6. But add a strategic 4pm snack
Around 4 pm, I always have a snack - Greek yogurt, boiled eggs, edamame or cottage cheese. It sounds small, but it prevents me from arriving at dinner ravenous and overeating. Planning it makes it non-negotiable: I don't rely on hunger cues, which are often misleading. On days when the kids are home from school, I might snack alongside them - a fun, non-judgmental routine that keeps me consistent.
7. I strength train 4-5 times a week
Strength training changed everything. Cardio helped me lose weight, but lifting weights reshaped my body and built my muscle. At first, it was just home workouts with dumbbells. Now, I train 45-60 minutes per session at the gym. I work all major muscle groups: back, arms, legs, glutes and core. Even when life gets chaotic - a sick child, a late meeting, travel - I prioritise these sessions. Seeing my body become stronger, more sculpted and more capable is motivation in itself.
8. I keep cardio simple and consistent
I don't do endless HIIT or intense classes. I walk on an incline treadmill, row or cycle for 20-30 minutes. It supports fat loss and heart health without overwhelming me. On busy days, I'll do a "mini session": walking around the house during conference calls or a quick treadmill session before the gym. Consistency beats intensity every time.
9. I drink 2-3 litres of water a day
Hydration was one of the hardest habits to form. I used to drink less than a litre a day and constantly felt sluggish. Now I sip throughout the day, aiming for 2-3 litres. I keep a water bottle with me at all times. It boosts energy, helps digestion and even reduces bloating. Some mornings, I add lemon or frozen berries to make it feel like a treat - small things that make habits stick.
10. I prioritise 7-8 hours of sleep
Sleep isn't a luxury - it's part of the plan. I set a 10:30 pm bedtime alarm to remind myself to stop scrolling or working. I read, do a short meditation or enjoy a cup of herbal tea. Prioritising sleep lowers stress, improves recovery and makes food and exercise habits easier to stick to. On mornings after a solid night's sleep, everything feels more achievable - from workouts to healthy cooking.
11. I've changed my mindset
Finally, the biggest shift was mental. I stopped chasing extremes or expecting perfection. I don't do cheat days or punish myself for slip-ups. I still go out, eat at restaurants and go on holiday - but I stick to my core habits consistently. Some days I have wine or dessert; but I don't let it derail me. This mindset made all the difference - it's what allows me to sustain the changes even when life is chaotic.
Looking back, I can hardly recognise that version of myself from a few years ago. Losing 30kg changed how I look; but more importantly it changed how I feel: strong capable and in control of my life.
I can run around with my kids without pain; confidently wear what I like; enjoy activities I once thought were impossible. Every small step added up; now I know that sustainable change is not about perfection - it's about showing up every day even in small ways; trusting the process.