MiniFlex

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...

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...

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...

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 Rac...

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 crea...

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 t...

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:...

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 workar...

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.co...

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. Whe...

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...

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  Jo...

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/ne...

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 wee...

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...

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 Ra...

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,"...

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....

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...

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 w...

• 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 Ra...