I wish I had watched this video years ago when I started tracking my food: • How I wasted my time so you don't have to. • Tips & tricks for using that tare button with specific foods. • How tracking & measuring your food increases your awareness around portion sizes. 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/ Programs The Flex Fam Muscle Sci...
Jan 13, 2024•7 min•Ep. 180
Are you doing these? 1. Not focusing on increasing mechanical tension. 2. Not getting close enough to failure. 3. Doing random exercises that you see on social media. 4. Thinking you NEED to incorporate certain exercises (I'm looking at you, barbell back squat). 5. Not thinking about stability in your movements. 6. Only trying to lift as heavy as possible. 7. Doing HIIT classes. Where to find Rachel: To learn more and apply to work one-on-one with Rachel, visit her website: https://www.rgfit.com...
Jan 10, 2024•5 min•Ep. 179
If you're here for a quick-fix, I'm not your gal: • There's a reason I require a 3-month minimum when it comes to working with clients. • I discuss the importance of creating a habits and being able to sustain them over the long-term. • This shit takes time and if it doesn't, you're doing it wrong, and that's proven to me time and time again. 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 newslette...
Jan 06, 2024•5 min•Ep. 178
Avoiding macro tetris at the end of your day by planning ahead: • Let's do some math together (which I end up doing very, very badly). • Why I recommend a high-protein approach no matter how many carbs or fat you're consuming. • How to incorporate recipes into your plan. 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/ Programs The Flex Fam Muscle Science...
Jan 03, 2024•8 min•Ep. 177
Can we all please stop doing push-ups from the knees? It's not that you're not getting ANYTHING out of them, but there's a better way: • Thinking through progressing from easier to harder with this step-by-step process. • Different ways to make the push-up harder once you achieve that goal. • Quick tips for proper push-up form, how to target specific muscles, and when to incorporate them into your training program. Where to find Rachel: To learn more and apply to work one-on-one with Rachel, vis...
Dec 30, 2023•4 min•Ep. 176
It's never too late to get started: • I discuss why focusing on the bare minimum basics is going to get you way further than any fad diet. • Why I think diet and nutrition feel so exhausting and the reason I don't feel like it has to be that way. • How objective metrics serve us and why sometimes change is going to be uncomfortable. 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:/...
Dec 27, 2023•6 min•Ep. 175
A simple guide to creating the top of that hourglass figure: • Basic shoulder anatomy broken down with example exercises to try. • Tips, tricks & common mistakes when trying to build shoulders. • Chest supports, stability, and things you may not have thought of. 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...
Dec 23, 2023•7 min•Ep. 174
Deadlifts aren't just a back exercise: • Good news - they'll help you grow your 🍑 instead. • There's a reason I keep repeating "tension" in this video. • Get your protractor out... or don't. Why the bend in your knee is important. • Swap out your barbell for different equipment and see what happens. 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 ...
Dec 20, 2023•11 min•Ep. 173
The second component of "Bi's and Tri's" training and how to do it right, based in science: • Discussing geeky anatomy that you don't necessarily need to remember. • Learn what a lengthened and shortned position is in the context of your triceps. • Why YOUR personal anatomy is probably pissed at your for using a single dumbbell or a fixed bar. • How to avoid injury and joint pain down the line by understanding what the carrying angle is. • Bored with tricep training? No worries, there are tons o...
Dec 16, 2023•5 min•Ep. 172
I hate to break it to you, but it doesn't matter how many calories you're burning in the gym: • What I actually think you should be focusing on when you're in the gym. • How impactful your diet is on fat loss. • Why I recommend cutting your gym time down rather than increasing it during a fat loss phase. • Emphasizing recovery rather than running yourself into the ground during a diet. • Why I think you should ignore your calorie tracker, no matter how good the advertisements for it were. Where ...
Dec 13, 2023•5 min•Ep. 171
Yes, you need back strength to pick up a barbell...but what if your goal is to look jacked? • Learn what the word isometric means • Forget what the word isometric means • Figure out what the best exercises are for your particular goal • Learn how to isolate the muscles you actually want • Bookmark this video for reference when you're 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 newslet...
Dec 09, 2023•2 min•Ep. 170
This might be the most infuriating place to be in. Hopefully I can help: • There IS a solution to this and it takes a lot of work. • What a calorie deficit is and what this means for weight loss. • Learn about high-calorie healthy foods and why tracking your food accurately is the best place to start. • I discuss the importance of trends, weight fluctuations, maintenance intake, and all things fat loss and muscle gain. Where to find Rachel: To learn more and apply to work one-on-one with Rachel,...
Dec 06, 2023•10 min•Ep. 169
A curl is not just a curl; let's talk about the differences: • Discussing what each movement biases and why you probably want to incorporate both. • Ideas for varying the type of equipment you're using so curls don't get boring. • Tons of ideas for specific exercises to try out so you know where to start. 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/ C...
Dec 02, 2023•3 min•Ep. 168
I get this question a lot; they're similar, but if you don't know the difference, you might be missing out: • Let's talk set-up when you're at the gym so you're doing it right. • I discuss specific range of motion and why it matters. • Nuances, details, and slight changes you can make to each movement. • Commons mistakes you might be making. 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...
Nov 29, 2023•3 min•Ep. 167
This has got to be one of the best movements if you don't have access to a leg press: • Learn about this unique movement, somewhere in between a deadlift and a squat. • Ideas for using this exercise to isolate specific muscle groups. 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...
Nov 25, 2023•2 min•Ep. 166
Look your best, feel your best: • I'm a big fan of changing from the outside in, even if that's controversial. • A little bit about my personal journey and how it affects the time I spend working with my clients. 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 W...
Nov 22, 2023•9 min•Ep. 165
Supersets are super for a couple of reasons: • Maximizing your time spent in the gym • Adding variety to your workouts • Increasing the amount of stoke you have in 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://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...
Nov 18, 2023•3 min•Ep. 164
Patience, my friend: • This isn't going to be a quick process, but if you're in it for the long-term, I've got a simple protocol to follow. • Learn about why assessing TRENDS over time is way more valuable than looking at day-to-day changes. • I discuss why finding your maintenance range is the first step, whether it seems productive or not. I promise it is! • Easy math to go from maintenance to either a caloric deficit or caloric surplus, and what those terms even mean. Where to find Rachel: To...
Nov 15, 2023•8 min•Ep. 163
I hate to break it to you, but your coach isn't going to do the work for you: • The relationship takes trust and willingness to do the work. • I discuss common mistakes people make when hiring a coach. • My opinion on changing up too many variables at once. • I open up about my own body dysmorphia and how having a coach has helped me to work through that. 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 wee...
Nov 11, 2023•4 min•Ep. 162
What if you changed the way you looked at confidence? • For me, focusing on the outside has helped me to increase my inner confidence, and even though that's controversial, that's where I stand. • I discuss goal-setting and the ridiculous amount of confidence that comes from achieving those goals. 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...
Nov 08, 2023•4 min•Ep. 161
It's nice to have a strong core, but most people want it to look good too: • Are abs made in the kitchen or the gym? Let's talk about it. • Discussing functionality and strength when it comes to your core. • Learn about the anatomy of what your ab muscles actually are and how they're built. • This video is chock full of actual examples you can take into the gym today and keep building on tomorrow. Where to find Rachel: To learn more and apply to work one-on-one with Rachel, visit her website: ht...
Nov 04, 2023•9 min•Ep. 160
I just can't get behind creating cookie-cutter meal plans for clients. Here's why: • No one is the same and everyone is starting from a different place. • There's a reason why I take the time to teach clients about the structures and systems I use. 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 o...
Nov 01, 2023•2 min•Ep. 159
Our bodies are insane - let me tell you 'bout it: • What is progressive overload and why I can't stop talking about it for booty growth. • Avoiding plateaus by increasing weights, reps, sets, etc over time. • Picking the right movements (that aren't going to involve getting your booty bands out). • Nitpicking your form so you stop wasting your valuable 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 ...
Oct 28, 2023•7 min•Ep. 158
Let's talk long-term shoulder health: • Is the grip you're using for overhead pressing movements bad for your shoulders? • Choosing the right set-up & equipment for the goal. 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 C...
Oct 25, 2023•5 min•Ep. 157
Ever felt awkward asking for changes at a restaurant? Let me ease your mind: • Tips for planning your day of eating if you know you're going to eat at a restaurant. • Ordering specific plates at restaurants, overestimating for oils, and fibbing about allergies. • Concrete modifications you can ask for... as long as you're polite. 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://ww...
Oct 21, 2023•6 min•Ep. 156
I've said it before and I'll say it again: If you're picking random workouts, you're wasting your time. • The importance of giving your body a break. • Upper lower splits & why random workouts will waste your time. • Learn about why soreness is okay sometimes, but not a way to live. • Look out for my bad math. 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/news...
Oct 18, 2023•6 min•Ep. 155
You might just be doing shitty exercises: • Let's swap them out for something better so you can stop beating yourself up. • Why I not so secretly prefer the cable machine, but there are awesome ways to incorporate dumbbells too. • Easy exercise swaps with demos, whether you're doing dual or single arm movements. 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/newsle...
Oct 14, 2023•4 min•Ep. 154
My clients are probably sick of me telling them to go into the day with a plan: • The more specific, the better. If you're life is as unpredictable as mine (and I don't even have kids), then you're going to have to have a plan. • I talk about the importance of prioritizing yourself to be able to show up as your best self for everyone else. • Examples of how I implement planning and tracking within The Flex Fam. Where to find Rachel: To learn more and apply to work one-on-one with Rachel, visit h...
Oct 11, 2023•7 min•Ep. 153
Sometimes yes, sometimes no:• Some exercises are better than other when it comes to taking them to failure. • Learn about the differene between task and muscular failure and why the limiting factor matters. • I discuss what RIR and RPE are and how to test these out in your training. 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 p...
Oct 07, 2023•5 min•Ep. 152
Our back is a complicated series of muscles, so I'm going to try to simplify it for you: • Learn about the anatomy of the back and why I divide it into three sections when it comes to training. • Grip, pulling angle, and body position all matter. • There are an excessive amount of example exercises I give you in this video. Enjoy! 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://w...
Oct 04, 2023•5 min•Ep. 151
