Some people are hell bent on getting the strength to get their first pull-up, and for good reason. Here's how to do it: • Decide on a grip - this matters more than you think. • Learn what a "deadhang" is and how it can help you build strength. • Discussing eccentric pull-ups and why they're lit. • Build strength with other (similar) movements so you can become the pull-up queen you are. • Do the thang. Where to find Rachel: To learn more and apply to work one-on-one with Rachel, visit her websit...
Apr 27, 2024•6 min•Ep. 210
Don't be fooled, they're not the same thing: • They sound similar, but there are some pretty big differences you should know so you can pick the right training program. • What's different when it comes to beginners vs. advanced athletes. • I go over specific rep ranges to choose for a training program, as well as examples of what this might look like. 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 ...
Apr 24, 2024•4 min•Ep. 209
My personal transformation has served as the blueprint to helping my clients' out: • I know what it feels like to continue to spin your wheels. Been there, done that. • I open up about the imposter syndrome I've had in the past as a certified nutritionist and how I feel like I've come out on the other side. • My goal is to meet every client where they're at and go from there. Where to find Rachel: To learn more and apply to work one-on-one with Rachel, visit her website: https://www.rgfit.com/ap...
Apr 20, 2024•4 min•Ep. 208
The greatest booty building exercises, distilled right here: 1. Bent Knee RDL - Barbells, trap bars, dumbbells, anything will do. 2. Split squat - I love these, I hate these, you should do them too. 3. Barbell glute bridge - it's different than the hip thrust and it's all about the tension. 4. 45 degree hip extension - if you don't have this equipment at your gym, no worries... I've got the workaround you need. 5. Wide Arch Cable Kickback - learn what a glute max is and why you should be targett...
Apr 17, 2024•5 min•Ep. 207
Hint: There are no "upper" or "lower glutes," but there are some important distinctions we can make: • Stretchers, squeezers, what that heck that even means. • Which exercises target what and how to do them in your 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 SCIENC...
Apr 13, 2024•3 min•Ep. 206
My go-to basics for building your best butt: • Stretchers vs. Squeezers (and no, it's not a sexual reference). • The anatomy you don't necessarily need to know, but comes in handy. • Why picking the exercises you can add weight to might be what you're missing. 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 ...
Apr 10, 2024•5 min•Ep. 205
When it comes to changing your body composition, I think we've been lied to: • What would it mean for you to take up more space, contrary to what the media has led you to believe? • What if you were told instead, that getting that lean, toned physique came from lifting heavy weights and eating more food? • What if I told you that you've been wasting your time with restrictive diets and doing cardio all of these years? • What would happen if you put aside what you've been previously did and tried...
Apr 06, 2024•5 min•Ep. 204
It's OKAY to want to look your best: • I disagree with the notion that what you look like and the confidence that comes with that doesn't matter. • I open up about the number on the scale and how that can sometimes get to me, even with how much education I have. • I discuss how to deal with the peer pressure of eating food at events. • Evaluating the confusing societal messages women are told. Where to find Rachel: To learn more and apply to work one-on-one with Rachel, visit her website: https:...
Apr 03, 2024•6 min•Ep. 203
Tips & Classic Mistakes• Limb angles, step-up height, pelvic tilt, and all the things you might not be thinking about. • Why hand support is useful and how to use 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 w...
Mar 30, 2024•5 min•Ep. 202
What even are side glutes? • Let's get into the anatomy of what a "side" glute is. • Why they're kind of a lame priority, but a sweet accessory to add in. • Unexpected ideas for building them that you might not have had. • Tips & hacks to make this shit a little easier. 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...
Mar 27, 2024•5 min•Ep. 201
The secret's out; you can activate your glutes just by standing up out of a chair: • I discuss why booty bands are wasting your time. • Learn actual ways to get the most out of the exercises that you're doing. • What mechanical tension is and why it trumps booty band exercises every time. • Better exercises to pick if you've just been stuck on "feeling the burn." 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 Rach...
Mar 23, 2024•5 min•Ep. 200
Hot take on front versus back squat: • This one might be a bit biased, but personally, one is definitely better for me and my personal goals. • Ask yourself - What's my goal? What's the limiting factor in each lift? 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 FO...
Mar 20, 2024•3 min•Ep. 199
Confusing nerd terms decoded by yours truly: • Discussing concentric vs. eccentric and when to lift fast or slow. • Choosing lifting fast or slow based on your specific goals. • Learn what tempo is and how to read a seemingly confusing sequence of numbers. 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 S...
Mar 16, 2024•6 min•Ep. 198
Chances are, you're missing out on the details: • Let's chat anatomy - it matters when you're picking movements. • Proper equipment and body positioning as you're setting up at the gym. • Debunking myths about the lateral raise, barbell overhead press, and seated bench press. • Why creating tension is the main driver of muscle growth and how to pay attention to it. • Ideas for exercises and how to categorize them into your training day. Where to find Rachel: To learn more and apply to work one-o...
Mar 13, 2024•9 min•Ep. 197
I see these all of the time: • Lies you've been told about where your stance should be on glute-focused movements. • The overblown hype around booty bands and why I'd pick them last. • Not lifting heavy shit. • Missing out on a combination of stretchers & squeezers. 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...
Mar 09, 2024•7 min•Ep. 196
perfection, in every situation.\n• If you have a choice, learn about which I prefer. \n• My simple explanation about the difference between measuring raw vs. cooked."}" data-sheets-userformat= "{"2":959,"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,"2":0}},{"1":0,"2":0,"3":3},{"1":1,"2":0,"4":1}]},"8":{"1"...
Mar 06, 2024•4 min•Ep. 195
You do you: • Why femur length can be a bitch and the anatomical explanation of why I don't believe elevating your heels is cheating. • The connection your goals and the exercises should have and how to fix it if they don't. • Specific movement alterations, not only for your basic two-legged squats, but ones you may not have thought of. • The heel wedges I love and why the materal of them matters. Where to find Rachel: To learn more and apply to work one-on-one with Rachel, visit her website: ht...
Mar 02, 2024•4 min•Ep. 194
Debunking feminine misconceptions: • "Training your shoulders will make you look bulky." - One of the many lies the fitness industry has told you. • Discussing the effort it would take to look masculine... not to mention the amount of food and steroids. • What if building your shoulders made you look more feminine? 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/new...
Feb 28, 2024•2 min•Ep. 193
Pull-ups are some of my favorites, but there are a couple of other better alternatives: • Why pull-ups are badass, but not the best way to target back your back muscles. • A quick guide to what ARE my favorite back exercises and exactly how to perform them. 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 ...
Feb 24, 2024•2 min•Ep. 192
Is it always ass to grass, or is there something better? • Unfortunately (as with almost everything else) there is no one specific answer. I know, what a bummer. • Learn how to squat safely no matter what depth you're going to. • What knee and hip flexion are and why the heck they even matter when it comes to your squat. 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.c...
Feb 22, 2024•5 min•Ep. 191
This one's a tricky bitch: • What bioavailability is and which protein sources give you the most bang for your buck. • The importance of protein from animal sources. • Learn what muscle protein synthesis is and then promptly forget that term because you don't have to be a nerd to figure this stuff out. • Why being a vegan or vegetarian is going to make getting enough complete protein sources pretty tough. • How to count other protein sources like collagen. Where to find Rachel: To learn more and...
Feb 17, 2024•6 min•Ep. 190
The age old question, now with answers: • The best thing about resistance training is that you can build the body you want. • Hip hinging vs. squatting and which you should be prioritizing. • My stance on what stance to use, backed by actual science. • Specific ways to eliminate your thighs from the equation. • Ideas to make movements hip dominant and why this can make your booty bigger. Where to find Rachel: To learn more and apply to work one-on-one with Rachel, visit her website: https://www....
Feb 14, 2024•9 min•Ep. 189
Should a training program incorporate both? • Main differences between compound and isolation exercises and examples of each. • Pros and cons of each and figuring out where the hell to start. • Graduating from being a beginner to intermediate and which types of exercises to incorporate. • I go over some of my favorite exercises, both compound and isolation. 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 w...
Feb 10, 2024•4 min•Ep. 188
Instead of doing more, focus on doing what you're already doing, better: • Defining progressive overload in a way that actually matters. • How adding weight to different exercises will get you a willdly different result. • My past mistakes when it comes to this topic and how you can learn from me. 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 ...
Feb 07, 2024•4 min•Ep. 187
Get ready for some controversy: • Yes, there are exceptions, but let me tell you about why pushing your knees over your toes during a squat could get you the muscle building that you want. • Specific exercises to choose with intentional tweaks and why to incorporate them. 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 Scienc...
Feb 03, 2024•3 min•Ep. 186
If you're only doing drop sets, you might be missing out. But... • They're fun! They add variety to programming. • Why progressive overload is the jam and how drop sets don't exactly fit in. • Learn exactly what a drop set is and the difference types, because there isn't just one. • I discuss how to incorporate them into your training program if you're feeling spicy. 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 ...
Jan 31, 2024•4 min•Ep. 185
I can get lost in the weeds of the nerdy, geeky science of nutrition and fitness, but you don't need to know any of it: • Please don't waste your time on repitive exercises like I did - let me nerd out on the anatomy and technical terms. • My job is to educate you to be able to get the most out of your nutrition and training so you don't have to study a text book. • Whether I'm working one-on-one or with a Flex Fam member, the key is for them to ask me QUESTIONS! Where to find Rachel: To learn m...
Jan 27, 2024•6 min•Ep. 184
I specialize helping women achieve the body composition that help them feel the best: • Some women lose weight, gain muscle, and/or do both, and most importantly sustain the results that they get. • I talk about the influence of those body composition changes on peoples' confidence. • There's a reason that working for something feels better than something being handed to you. • I can guarantee you that I can help you with the physical - and once you achieve the results that you want, I can promi...
Jan 24, 2024•9 min•Ep. 183
momentum when it comes to getting that six-pack.\n• Why thinking treating your abs like any other muscle is how to make progress."}" 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,"2":0}},{"1":0,"2":0,"3":3},{"1":1,"2":0,"4":1}]},"8":{"1":[{"1":2,"2":0,"5":{"1":2,"2":0}},{...
Jan 20, 2024•4 min•Ep. 182
It was hard to choose three, but here goes nothing: 1. Seated dumbbell anterior delt press (it's a mouthful, but trust me, you can do this one) 2. Behind the back cable lateral raise 3. Cable rear delt row 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 For Women Check out Rachel's NEW podcasts below MINIFLEX on Spoti...
Jan 17, 2024•6 min•Ep. 181
