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...

If you're only doing drop sets, you might be missing out. But... • They're fun! They add variety to programming. • Why progressive overload is the jam and how drop sets don't exactly fit in. • Learn exactly what a drop set is and the difference types, because there isn't just one. • I discuss how to incorporate them into your training program if you're feeling spicy. Where to find Rachel: To learn more and apply to work one-on-one with Rachel, visit her website:...

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 or with a Flex Fam member, the key is for them to ask me QUESTIONS! Where to find Rachel: ...

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 that I can help you with the physical - and once you achieve the results that you want, I...

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=...

It was hard to choose three, but here goes nothing: 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 Check out Rachel’s NEW podcasts below ...

I wish I had watched this video years ago when I started tracking my food: • 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 The Flex...

Are you doing these? 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 apply to work one-on-one with Rachel, visit her website:...

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 one-on-one with Rachel, visit her website: https://www.rgfit.com/apply  Join Rachel’s...

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  Join Rachel’s weekly newsletter: https://www.rgfit.com/newsletter/  Programs The Flex Fam...

Can we all please stop doing push-ups from the knees? It's not that you're not getting ANYTHING out of them, but there's a better way:   • Thinking through progressing from easier to harder with this step-by-step process. • Different ways to make the push-up harder once you achieve that goal. • Quick tips for proper push-up form, how to target specific muscles, and when to incorporate them into your training program. Where to find Rachel: To learn more and apply to work one-on-one with...

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 with Rachel, visit her website: https://www.rgfit.com/apply  Join Rachel’s weekly...

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’s weekly newsletter: https://www.rgfit.com/newsletter/  Check out Rachel’s NEW...

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: https://www.rgfit.com/apply  Join Rachel’s weekly newsletter:...

The second component of "Bi's and Tri's" training and how to do it right, based in science: • 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...

I hate to break it to you, but it doesn't matter how many calories you're burning in the gym:  • 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...

Yes, you need back strength to pick up a barbell...but what if your goal is to look jacked? • 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...

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 loss and muscle gain. Where to find Rachel: To learn more and apply to work one-on-one...

A curl is not just a curl; let's talk about the differences: • Discussing what each movement biases and why you probably want to incorporate both. • Ideas for varying the type of equipment you're using so curls don't get boring. • Tons of ideas for specific exercises to try out so you know where to start. 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:...

I get this question a lot; they're similar, but if you don't know the difference, you might be missing out: • 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...

This has got to be one of the best movements if you don't have access to a leg press: • Learn about this unique movement, somewhere in between a deadlift and a squat. • Ideas for using this exercise to isolate specific muscle groups. 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...

Look your best, feel your best: • I'm a big fan of changing from the outside in, even if that's controversial. • A little bit about my personal journey and how it affects the time I spend working with my clients. 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 ...

Supersets are super for a couple of reasons: • Maximizing your time spent in the gym • Adding variety to your workouts • Increasing the amount of stoke you have in 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 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 ...