Nothing! Kidding, but that's not too far off: • Booty bands are *okay* but you might be wasting your time with them. • Want a bigger butt? Choose movements that you can add weight too and why. • How to use them in your warm-ups effectively without wasting your time. Where to find Rachel: To learn more and apply to work one-on-one with Rachel, visit her website: https://www.rgfit.com/apply Join Rachel's weekly newsletter: https://www.rgfit.com/newsletter/ Check out Rachel's NEW podcasts below MIN...
Aug 10, 2024•3 min•Ep. 240
There's usually a pretty obvious reason: • Are you going outside of your personal range of motion? If you don't know what that is, no worries, I explain it here. • The elusive "butt wink" and how to avoid it. • The problem with hip & ankle mobility and how it relates to your squat - a simple fix you can use to fix it. Where to find Rachel: To learn more and apply to work one-on-one with Rachel, visit her website: https://www.rgfit.com/apply Join Rachel's weekly newsletter: https://www.rgfit....
Aug 07, 2024•3 min•Ep. 239
Stop choosing shitty exercises to build muscle AKA get toned. • Incorporating effective reps, becasue if your reps are ineffective reps, what are you even doing? • Learn what a full range of motion is and why you should give a shit. • Discussing why time under tension is important and how that relates to building muscle. • How to get the most bang for your buck when it comes to rep ranges. Where to find Rachel: To learn more and apply to work one-on-one with Rachel, visit her website: https://ww...
Aug 03, 2024•7 min•Ep. 238
This is something my mind has changed about: • Legitimately good reasons to wear a weightlifting belt in certain situations. • How a belt creates stability without sacrificing gains or strength. • Simple do's and don't's of wearing a belt. Where to find Rachel: To learn more and apply to work one-on-one with Rachel, visit her website: https://www.rgfit.com/apply Join Rachel's weekly newsletter: https://www.rgfit.com/newsletter/ Check out Rachel's NEW podcasts below MINIFLEX on Spotify or Apple P...
Jul 31, 2024•6 min•Ep. 237
It does make a difference - which is exactly why I made this video: • A deeper dive into why you're doing cardio in the first place and how it relates to fat loss. • HIIT vs. LISS - What these are why it matters. • The issue with turning your lifting sessions into cardio. Where to find Rachel: To learn more and apply to work one-on-one with Rachel, visit her website: https://www.rgfit.com/apply Join Rachel's weekly newsletter: https://www.rgfit.com/newsletter/ Check out Rachel's NEW podcasts bel...
Jul 27, 2024•7 min•Ep. 236
If you are going to drink, here's how to fit it into your plan: • I go over the in's and out's of tracking on common apps like MyFitnessPal and how to punch the numbers in. • I discuss my thought process on whether or not to get crunk that night. Where to find Rachel: To learn more and apply to work one-on-one with Rachel, visit her website: https://www.rgfit.com/apply Join Rachel's weekly newsletter: https://www.rgfit.com/newsletter/ Check out Rachel's NEW podcasts below MINIFLEX on Spotify or ...
Jul 24, 2024•4 min•Ep. 235
Community, community, community • You aren't alone, I can guarantee it. Where to find Rachel: To learn more and apply to work one-on-one with Rachel, visit her website: https://www.rgfit.com/apply Join Rachel's weekly newsletter: https://www.rgfit.com/newsletter/ Check out Rachel's NEW podcasts below MINIFLEX on Spotify or Apple Podcast MUSCLE SCIENCE FOR WOMEN on Spotify or Apple Podcast Connect with Rachel on social media: Instagram: @rachelgregory.cns TikTok: @rachelgregory.cns Youtube: @rach...
Jul 20, 2024•3 min•Ep. 234
Turning fancy weightlifting jargon into poetry: • I discuss the meaning of the term progressive overload and how it can apply to every day life. • The importance of pushing yourself outside of your comfort zone, even if it's tough. • How achieving something one time is the magic you might be needing. Where to find Rachel: To learn more and apply to work one-on-one with Rachel, visit her website: https://www.rgfit.com/apply Join Rachel's weekly newsletter: https://www.rgfit.com/newsletter/ Check ...
Jul 17, 2024•2 min•Ep. 233
If you're spending 30 minutes on a warm-up, this one's for you: • Most people don't have two hours to spend in the gym, but if you do, great - go for it! • The warm-up I recommend based on the workout you have. • My opinion on mobility, activation exercises, and what actually sets you up for your workout best. Where to find Rachel: To learn more and apply to work one-on-one with Rachel, visit her website: https://www.rgfit.com/apply Join Rachel's weekly newsletter: https://www.rgfit.com/newslett...
Jul 13, 2024•3 min•Ep. 232
Squatting is hard - Don't let anyone tell you otherwise. • First off, what's your goal with squatting? Is it for muscle building or sport-specific? That's going to change everything. • Discussing why YOUR personal anatomy matters and specific ways to work around it. (Shoutout to all my friends with long femurs). • Learn what to watch out for when it comes to squat depth and how to avoid the ridiculously named, "Butt wink." • Choosing the right stance for you, weight to lift for your specific goa...
Jul 10, 2024•11 min•Ep. 231
If you hate barbell squatting like me, this video is for you. • Before thinking you absolutely have to squat, determine what your goal is. • You might HAVE to squat if you do powerlifting or olympic lifting, but I can tell you from experience, it might not be the best way to build muscle. • If you're feeling lost about what to substitute, I've got some ideas pulled right from my training program. Where to find Rachel: To learn more and apply to work one-on-one with Rachel, visit her website: htt...
Jul 06, 2024•3 min•Ep. 230
Another reason to be skeptical of the FDA: • Learn about the variable reality of nutrition labels. • I discuss how our digestion works when it comes to processed/packaged foods vs. whole foods. • Defining whole foods and my recommendation for eating as many as you're realistically able to. • The confusing math of carbs and fiber on label and working through it while you're in the aisle. Where to find Rachel: To learn more and apply to work one-on-one with Rachel, visit her website: https://www.r...
Jul 03, 2024•6 min•Ep. 229
My love/hate relationship with split squats and why I want you to commiserate with me: • If you hate barbell squats like me, this video is so for you. • There might be endless variations of split squats; here's just a few. • I discuss proper form and how to target different muscle groups so you stop wasting your time. • Super simple demos with tons of strategic alterations. Where to find Rachel: To learn more and apply to work one-on-one with Rachel, visit her website: https://www.rgfit.com/appl...
Jun 29, 2024•2 min•Ep. 228
How many of these mistakes are you making? I know I've done these in the past: 1. Using a fixed bar - stop locking yourself in to smaller gains. 2. Letting your upper arm move - why swinging around heavier weights is holding your biceps back. 3. Not creating tension in your upper back - Momentum is fine sometimes, but let's nix that for now. 4. Not squeezing at the top - contracting the muscle = magic. 5. Not training different grip angles & different shoulder positions - in short, you're mi...
Jun 26, 2024•5 min•Ep. 227
Wide, narrow, or somewhere in the middle? • Learning why no one squat stance works for everyone. • Two specific tests to try and figure out the stance that works best for you. Try these out in the gym or at home. • Important differences betwee male and female squat stances... in general. Where to find Rachel: To learn more and apply to work one-on-one with Rachel, visit her website: https://www.rgfit.com/apply Join Rachel's weekly newsletter: https://www.rgfit.com/newsletter/ Check out Rachel's ...
Jun 22, 2024•6 min•Ep. 226
What other terms are you having a hard time understanding? Sets & Reps Load 1RM Pump Supersets Knee Flexion/Extension Hip Flexion/Extension Shoulder Flexion/Extension Supination and Pronation Abduction/Adduction Hip dominant/Knee dominant Resistance profile Concentric/Eccentric Tempo Trisets & Giant sets RIR & RPE Drop set Where to find Rachel: To learn more and apply to work one-on-one with Rachel, visit her website: https://www.rgfit.com/apply Join Rachel's weekly newsletter: https...
Jun 19, 2024•7 min•Ep. 225
Sorry, guys... The Flex Fam is women only: • The clients I want to work with are the ones who are going to actually put in the work. • You have to be wiling to communicate, put yourself first, and spend time doing things outside of your comfort zone. Where to find Rachel: To learn more and apply to work one-on-one with Rachel, visit her website: https://www.rgfit.com/apply Join Rachel's weekly newsletter: https://www.rgfit.com/newsletter/ Check out Rachel's NEW podcasts below MINIFLEX on Spotify...
Jun 15, 2024•3 min•Ep. 224
Two ridiculously different movements with similar names: • Pick your poison - increased strength or a better physique • Variations of conventional versions if you're sick of the same • Tips & tricks for your best form • Why grip matters and what implements to choose Where to find Rachel: To learn more and apply to work one-on-one with Rachel, visit her website: https://www.rgfit.com/apply Join Rachel's weekly newsletter: https://www.rgfit.com/newsletter/ Check out Rachel's NEW podcasts below...
Jun 12, 2024•5 min•Ep. 223
Another nutrition myth busted (and I'm a certified nutritionist): • Hacks, tips & tricks for cooking frozen veggies. • The problem with fresh veggies at your average grocery store. • Examples of what veggies I buy fresh and which ones I buy frozen. Where to find Rachel: To learn more and apply to work one-on-one with Rachel, visit her website: https://www.rgfit.com/apply Join Rachel's weekly newsletter: https://www.rgfit.com/newsletter/ Check out Rachel's NEW podcasts below MINIFLEX on Spoti...
Jun 08, 2024•3 min•Ep. 222
random social media workouts... always.\n• Why progressive overload is the jam and what it means for your butt.\n• Which butt muscle to build and how to do it.\n• What if you focused on doing better rather than doing more?"}" data-sheets-userformat= "{"2":7167,"3":{"1":0},"4":{"1":2,"2":16773836},"5":{"1":[{"1":2,"2":0,"5":{"1":2,"2":0}},{"1":0,"2":0,"3":3},{"1":1,"2":0,"4":1}]},"6":{"1":[{"1":2,"2":0,"5":{"1":2,"2":0}},{"1":0,"2":0,"3":3},{"1":1,"2":0,"4":1}]},"7":{"1":[{"1":2,"2":0,"5":{"1":2,...
Jun 05, 2024•7 min•Ep. 221
With hypertrophy (muscle building) as the main goal: • I'm going to assume your goal is to build muscle and go from there in this video. • I talk about how you might be cutting yourself short during your workout. • Why I talk about stretchers and squeezers all of the time. • Picking movements that are right for you and your goals - not a random one you saw on Tiktok. Where to find Rachel: To learn more and apply to work one-on-one with Rachel, visit her website: https://www.rgfit.com/apply Join ...
Jun 01, 2024•5 min•Ep. 220
Ever get confused between the two? • Weightlifting jargon can get confusing, so I try to help you decode it here. • What muscles are you trying to target? • Why I'm so obsessed with the nuance of a knee bend. • Easy tips for staying safe when you're lifting heavy weights. Where to find Rachel: To learn more and apply to work one-on-one with Rachel, visit her website: https://www.rgfit.com/apply Join Rachel's weekly newsletter: https://www.rgfit.com/newsletter/ Check out Rachel's NEW podcasts bel...
May 29, 2024•3 min•Ep. 219
It depends! • What's your personal hip and ankle mobility? What is your femur to torso ratio? Hint: All of this matters. • Quick fixes and alternatives if you feel yourself toppling forward. Where to find Rachel: To learn more and apply to work one-on-one with Rachel, visit her website: https://www.rgfit.com/apply Join Rachel's weekly newsletter: https://www.rgfit.com/newsletter/ Check out Rachel's NEW podcasts below MINIFLEX on Spotify or Apple Podcast MUSCLE SCIENCE FOR WOMEN on Spotify or App...
May 25, 2024•2 min•Ep. 218
My answer is based not only on my experience, but my clients' too: • I talk about reverse-engineering your goal and how a periodization plan might be what you're missing. • What is building muscle is the way to achieve your body composition goal rather than just losing fat? Where to find Rachel: To learn more and apply to work one-on-one with Rachel, visit her website: https://www.rgfit.com/apply Join Rachel's weekly newsletter: https://www.rgfit.com/newsletter/ Check out Rachel's NEW podcasts b...
May 22, 2024•7 min•Ep. 217
I hate the word "toned," but since everyone keeps forcing me to use it... • First off, "toned" just means muscle - yes, those toned arms you want is going to require building muscle. • How the anatomy of your arms should influence your training. • Why you're not going to get big, bulky, or masculine and why that's not going to happen unless you're taking steroids and eating a mass amount of calories. • Learn about spot-reducing fat and commiserate with me about how frustrating it can be. Where t...
May 18, 2024•4 min•Ep. 216
Easy ways to level up on your bicep training: • Nerdy bicep brachii anatomy explained so you can level up from basic bitch bicep training. • Grips, shoulder angles, and resistance profiles (where it's hardest) and why you should care about them. • Simple tips for stopping the dreaded swinging we've all either seen or done at the gym. Where to find Rachel: To learn more and apply to work one-on-one with Rachel, visit her website: https://www.rgfit.com/apply Join Rachel's weekly newsletter: https:...
May 15, 2024•6 min•Ep. 215
An easily overlooked, but important topic... • The importance of breathing and bracing when it comes to safety while lifting. • What is the valsalva maneuver and how to use it during your lifts? • Try these out and learn why these metaphors make sense. Where to find Rachel: To learn more and apply to work one-on-one with Rachel, visit her website: https://www.rgfit.com/apply Join Rachel's weekly newsletter: https://www.rgfit.com/newsletter/ Check out Rachel's NEW podcasts below MINIFLEX on Spoti...
May 11, 2024•3 min•Ep. 214
If music isn't the most important thing in your gym bag, I'm a bit concerned. 1. SALT - it isn't just for french fries. 2. Angles grips - it's giving versatility. 3. Versa grips - lifting heavy shit needs a hand sometimes. 4. Heel wedges - it's not cheating and I'll die on that hill. 5. Resistane bands - handy for some movements, but not my main jam. 6. Music - Airpods are my go to. Where to find Rachel: To learn more and apply to work one-on-one with Rachel, visit her website: https://www.rgfit...
May 08, 2024•4 min•Ep. 213
Which should you be using? • What are you training for? A sport? Stability and strength? Getting jacked? • Why differentiating between task and muscular failure is super important. • Stability during resistance training and specifically how to use it with examples. Where to find Rachel: To learn more and apply to work one-on-one with Rachel, visit her website: https://www.rgfit.com/apply Join Rachel's weekly newsletter: https://www.rgfit.com/newsletter/ Check out Rachel's NEW podcasts below MINI...
May 04, 2024•4 min•Ep. 212
Ladies... you've been lied to: • Discussing the ridiculous things I was told about nutrition and fitness as a woman and how to fight against that. • What women actually tell me what they want and the juxtaposition of how they're told to achieve it. • I talk about the truth of getting that lean, toned physique... and that involves eating enough food and lifting heavy shit. • Why this led me to creating The Flex Fam and how I get amped about women supporting women. Where to find Rachel: To learn m...
May 01, 2024•4 min•Ep. 211
