MiniFlex

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 prett...

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...

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...

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  ...

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...

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...

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. 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 Che...

• 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 Th...

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...

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 o...

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   J...

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...

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...

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: h...

• 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 ar...

  • 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...

• 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 week...

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...

• 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 : http...