Nutritionist and top personal trainer Rachael Sacerdoti shares 8 hard facts to help you live the strong life

1 Weekends aren’t a free pass

When it comes to truly transforming our fitness, consistency is the only way. Weekends can’t be a free pass to eat and drink everything you want, as Monday’s workouts can’t erase what happens Friday to Sunday. Consistency across all seven days = results. Balance your choices and you’ll never have to ‘start over’ again.

2 There’s no quick fix

Unsustainable fad diets may result in quick weight loss, but they are just a temporary escape from the work you will eventually have to do in order to make real, long-lasting change to your body. If you want long-term results, focus on sustainable healthy habits and fuelling your body with the nourishment and energy it needs to increase strength and grow muscle. A high protein, nutrient-rich diet plus strength training is the only way. 

3 You can’t hurry strength

Fitness isn’t about speed – it’s about mastering your form and technique to build real power safely and sustainably. Focus on progress, not perfection. Slow down, and strength will follow.

4 Not just for Christmas… fitness is for life

Results aren’t built in a week, or even a month. They’re earned and sustained by a lifetime of healthy habits and choices. Stop looking for the next big thing or a magic pill, and focus on mastering the basics. Consistency, smart training and patience will give you real, lasting results.

5 You’re not a machine

Your body isn’t a machine, and you need rest in order to rebuild. Don’t fall into the trap of thinking more workouts = more progress. Recovery is where the real growth happens.

6 You’re not too busy – you’re just not prioritising your health

As the saying goes, we all have the same 24 hours in a day. Of course, it’s not as simple as that, and we all have different lifestyle challenges, but if your health and fitness is important to you – you’ll make it work regardless. With so many free, at-home, no equipment workouts available plus a wealth of free and easy healthy recipes online, there really is no excuse.

7 Food is your friend

Gone are the days of undereating to change your body – food is fuel and a balanced diet rich in lean proteins, complex carbohydrates, and healthy fats is essential to achieving your health and fitness goals. Structuring meals around whole, unprocessed foods and prioritising hydration throughout the day will help keep you satiated while supporting muscle growth, recovery and energy production. Prioritise nutrient-dense foods like chicken, fish, quinoa, sweet potatoes, and green vegetables to nourish your muscles and keep your energy levels high.

8 Your mindset is your biggest barrier and key to success

The body follows what the mind believes. If you don’t have the mental strength to push through, no workout will get you the results you want. I start every morning with a mindset check, to make sure I am in the right headspace to tackle everything that might come my way. This is one of the most overlooked yet powerful keys to achieving your goals. Get your mind right and the rest will follow.

Launched in 2020, Rachael Sacerdoti set up It’s So Simple to empower women. The programme stands on four core pillars – fitness, nutrition, community, and accountability – to deliver transformative results that last