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...

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:...

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...

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...

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...

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...

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...

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...

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...

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:...

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 ...

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 ...

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...

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...

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=...

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...

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:...

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...

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:...

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...

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:...

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  ...

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:...

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...