Episodes
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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: @rachelgregoryPrimary Programs
The Flex Fam
Muscle Science For Women
Keto For Women
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Episodes manquant?
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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: @rachelgregoryPrimary Programs
The Flex Fam
Muscle Science For Women
Keto For Women
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• 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: @rachelgregoryPrimary Programs
The Flex Fam
Muscle Science For Women
Keto For Women
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• 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: @rachelgregoryPrimary Programs
The Flex Fam
Muscle Science For Women
Keto For Women
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• 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: @rachelgregoryPrimary Programs
The Flex Fam
Muscle Science For Women
Keto For Women
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• 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: @rachelgregoryPrimary Programs
The Flex Fam
Muscle Science For Women
Keto For Women
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• 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: @rachelgregoryPrimary Programs
The Flex Fam
Muscle Science For Women
Keto For Women
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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: @rachelgregoryPrimary Programs
The Flex Fam
Muscle Science For Women
Keto For Women
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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: @rachelgregoryPrimary Programs
The Flex Fam
Muscle Science For Women
Keto For Women
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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: @rachelgregoryPrimary Programs
The Flex Fam
Muscle Science For Women
Keto For Women
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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: @rachelgregoryPrimary Programs
The Flex Fam
Muscle Science For Women
Keto For Women
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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 setWhere 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: @rachelgregoryPrimary 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: @rachelgregoryPrimary 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: @rachelgregoryPrimary 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"}">
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