MiniFlex

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    

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    

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    

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    

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    

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    

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    

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    

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    

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    

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    

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    

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    

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    

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"}">