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Episode 109: Structuring Your Training Around 5 Foundational Movement Patterns + How To Find Your Personal Protein Requirements

podcast Apr 16, 2021

In this episode, Rachel chats about the five movement patterns you should be doing in your training to hit all the major muscle groups, benefits of prioritizing protein and why it’s considered the “super macro,” how to calculate grams of protein to consume a day based on your goals and current body weight, and more!

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“Protein is by far the most important macronutrient when it comes to both preserving and building muscle and burning body fat, as well as supporting your body’s daily functions.” Rachel Gregory

Todays Questions:

  • What are your top five full body exercises for beginners?
  • What’s the best way to know how much protein to eat?

Top Takeaways:

  • Five main movement patterns you should have in your training
  • Reasons protein is considered the super macronutrient 
  • Is it unsafe to consume a high protein diet?
  • How to calculate how much protein you should shoot for based on you as an individual

Show Notes:



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Rachel Gregory (@rachelgregory.cns) is a Board-Certified Nutrition Specialist, Strength and Conditioning Specialist, and Author of the best-selling book, 21-Day Ketogenic Diet Weight Loss Challenge. She 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 helps her clients transform their lives by starting with the physical (body), realizing the power of the mental (mindset), and ultimately gaining massive confidence that bleeds into every aspect of their lives (family, relationships, work, etc.).


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