MiniFlex

Join Rachel Gregory for practical, adaptable advice to enhance your health and fitness. She covers topics ranging from fat loss, muscle building, body recomposition, metabolic flexibility, and so much more in short form, so you can take the tips that you need to improve your health and crush your goals! To learn more about The Flex Fam Group Coaching Membership, visit https://www.rgfit.com/theflexfam Join Rachel’s weekly newsletter: https://www.rgfit.com/newsletter Rachel Gregory is a Board-Certified Nutritionist, Strength and Conditioning Coach, Author, Podcaster, and founder of RG Fitness. Rachel received her Master’s Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor’s Degree in Sports Medicine from the University of Miami. Rachel completed the first-ever human clinical trial looking at the effects of the Ketogenic Diet in non-elite CrossFit athletes, which is published in the International Journal of Sports and Exercise Medicine. Rachel is a former Collegiate Triathlete and Athletic Trainer and she has worked with a variety of individuals throughout her career that include Division I collegiate athletes, WNBA stars, and some of the top bodybuilders in the world. Currently, in her day-to-day coaching business, Rachel guides her clients to becoming the best, most confident version of themselves. She has a passion for educating those dedicated to optimizing their physical and mental well-being while improving long-term health and fitness goals. In her group coaching membership, The Flex Fam, Rachel has helped women all across the world ditch the restrictive, all-or-nothing mindset and instead learn how to becomes the most confident, badass version of themselves. You can connect and learn more about Rachel's work by visiting her website www.rgfit.com Social Links: Youtube: @rachelgregory Instagram: @rachelgregory.cns TikTok: @rachelgregory.cns Facebook: @rachelgregorycns

Booty Bands; What are They Good For?

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 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: @rachelgregory Facebook:@metflexlife Twitter: @rachelgregoryms LinkedIn: @rachelgregory Primary Programs The Flex Fam Muscle Science For Women Keto For Women    

08-10
03:14

Lower Back Hurting During Squats?

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.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: @rachelgregory Facebook:@metflexlife Twitter: @rachelgregoryms LinkedIn: @rachelgregory Primary Programs The Flex Fam Muscle Science For Women Keto For Women    

08-07
03:19

Train Specifically to Build Muscle

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://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: @rachelgregory Facebook:@metflexlife Twitter: @rachelgregoryms LinkedIn: @rachelgregory Primary Programs The Flex Fam Muscle Science For Women Keto For Women    

08-03
07:12

Should you Wear a Lifting Belt?

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 Podcast MUSCLE SCIENCE FOR WOMEN on Spotify or Apple Podcast Connect with Rachel on social media: Instagram: @rachelgregory.cns TikTok: @rachelgregory.cns Youtube: @rachelgregory Facebook:@metflexlife Twitter: @rachelgregoryms LinkedIn: @rachelgregory Primary Programs The Flex Fam Muscle Science For Women Keto For Women    

07-31
06:05

Cardio Before or After Weights?

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 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: @rachelgregory Facebook:@metflexlife Twitter: @rachelgregoryms LinkedIn: @rachelgregory Primary Programs The Flex Fam Muscle Science For Women Keto For Women    

07-27
07:06

How to Track Alcohol Macros

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 Apple Podcast MUSCLE SCIENCE FOR WOMEN on Spotify or Apple Podcast Connect with Rachel on social media: Instagram: @rachelgregory.cns TikTok: @rachelgregory.cns Youtube: @rachelgregory Facebook:@metflexlife Twitter: @rachelgregoryms LinkedIn: @rachelgregory Primary Programs The Flex Fam Muscle Science For Women Keto For Women    

07-24
04:14

The Power of Girls' Club

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: @rachelgregory Facebook:@metflexlife Twitter: @rachelgregoryms LinkedIn: @rachelgregory Primary Programs The Flex Fam Muscle Science For Women Keto For Women    

07-20
02:39

Progressive Overload; Broetry

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 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: @rachelgregory Facebook:@metflexlife Twitter: @rachelgregoryms LinkedIn: @rachelgregory Primary Programs The Flex Fam Muscle Science For Women Keto For Women    

07-17
02:18

Do you Need to Warm-Up?

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/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: @rachelgregory Facebook:@metflexlife Twitter: @rachelgregoryms LinkedIn: @rachelgregory Primary Programs The Flex Fam Muscle Science For Women Keto For Women    

07-13
03:28

How to Squat Properly

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 goal, and how to breathe and brace. • Questioning the notion that you even NEED to barbell squat and alternatives to choose instead. 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: @rachelgregory Facebook:@metflexlife Twitter: @rachelgregoryms LinkedIn: @rachelgregory Primary Programs The Flex Fam Muscle Science For Women Keto For Women    

07-10
11:08

Best Squat Alternatives

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: 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: @rachelgregory Facebook:@metflexlife Twitter: @rachelgregoryms LinkedIn: @rachelgregory Primary Programs The Flex Fam Muscle Science For Women Keto For Women    

07-06
03:01

Are Food Labels Accurate?

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.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: @rachelgregory Facebook:@metflexlife Twitter: @rachelgregoryms LinkedIn: @rachelgregory Primary Programs The Flex Fam Muscle Science For Women Keto For Women    

07-03
05:50

Split Squat for a Bigger Booty

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/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: @rachelgregory Facebook:@metflexlife Twitter: @rachelgregoryms LinkedIn: @rachelgregory Primary Programs The Flex Fam Muscle Science For Women Keto For Women    

06-29
02:14

Six Mistakes you're Making when Training Biceps

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 missing out if you're not varying it. 6. Letting your ego take over - I get it... curling heavy dumbbells makes you feel like a boss. But let's focus on what's important to grow the muscle. 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: @rachelgregory Facebook:@metflexlife Twitter: @rachelgregoryms LinkedIn: @rachelgregory Primary Programs The Flex Fam Muscle Science For Women Keto For Women    

06-26
04:58

How to Find your Proper Squat Stance

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 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: @rachelgregory Facebook:@metflexlife Twitter: @rachelgregoryms LinkedIn: @rachelgregory Primary Programs The Flex Fam Muscle Science For Women Keto For Women    

06-22
05:40

Gym Slang You Should Know

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://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: @rachelgregory Facebook:@metflexlife Twitter: @rachelgregoryms LinkedIn: @rachelgregory Primary Programs The Flex Fam Muscle Science For Women Keto For Women    

06-19
06:39

Who's a Good Fit for My Coaching?

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 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: @rachelgregory Facebook:@metflexlife Twitter: @rachelgregoryms LinkedIn: @rachelgregory Primary Programs The Flex Fam Muscle Science For Women Keto For Women    

06-15
02:56

Deadlifts vs. Romanian Deadlifts

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 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: @rachelgregory Facebook:@metflexlife Twitter: @rachelgregoryms LinkedIn: @rachelgregory Primary Programs The Flex Fam Muscle Science For Women Keto For Women    

06-12
05:28

Are Frozen Veggies as Nutrient Dense as Fresh

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 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: @rachelgregory Facebook:@metflexlife Twitter: @rachelgregoryms LinkedIn: @rachelgregory Primary Programs The Flex Fam Muscle Science For Women Keto For Women    

06-08
03:01

How Many Different Booty Exercises Should you be Doing?

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,"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}},{"1":0,"2":0,"3":3},{"1":1,"2":0,"4":1}]},"9":0,"10":0,"11":3,"12":0,"14":{"1":2,"2":0},"15":"Arial"}"> Structured training > random social media workouts... always. • Why progressive overload is the jam and what it means for your butt. • Which butt muscle to build and how to do it. • What if you focused on doing better rather than doing more? 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: @rachelgregory Facebook:@metflexlife Twitter: @rachelgregoryms LinkedIn: @rachelgregory Primary Programs The Flex Fam Muscle Science For Women Keto For Women   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,"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}},{"1":0,"2":0,"3":3},{"1":1,"2":0,"4":1}]},"9":0,"10":0,"11":3,"12":0,"14":{"1":2,"2":0},"15":"Arial"}">  

06-05
06:59

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