Blog
In this episode, Rachel chats about what to focus on when you’re trying to “shape” your body, why it may not be a good idea to endurance train and go into a bulk phase at the same time, benefits of peri-workout and pre-bedtime carb ups, simple pre-workout snacks, how to find...
Listeners can find Paul Carter at his website http://www.lift-run-bang.com/, on Instagram @coachpaulcarter and @liftrunbang, and on Twitter @LiftRunBang.
Paul Carter is a successful bodybuilder, powerlifter, fitness writer, and the founder of Lift-Run-Bang, a popular online coaching platform....
In this episode, Rachel chats all about metabolic flexibility tips to use before, during, and after your vacation so you can get exactly what you want out of that special break in your routine. Rachel also gives mindset practices along with alcoholic drink sweetener alternatives to swap out for...
In this episode, Rachel breaks down the most basic and advanced forms of macro tracking, how to use tracking as a tool vs. a diet, key reasons objective data is helpful on the mental and emotional toll of being in a deficit, and more!
To learn more and apply to work one-on-one with Rachel, visit...
In this episode, Rachel chats about misconceptions related to women ‘looking bulky,’ resistance training tips for beginners, minimum daily fat consumption, incorporating carbs after keto, and more!
To learn more and apply to work one-on-one with Rachel, visit her website: ...
The primary goals of your post-workout meal are to:
- calm the nervous system AKA stress response from training
- get into a parasympathetic state (rest and digest mode)
- kick start the recovery process
- stimulate protein synthesis (making new proteins) and avoid a catabolic state (break down)
Post...
In this episode, Rachel breaks down when and how to use the scale appropriately, tricks on how to emotionally disconnect with the weigh-in number, how electrolyte balance affects water retention, and more!
To learn more and apply to work one-on-one with Rachel, visit her website: ...
In this episode, Rachel chats about stubborn body fat areas, how to persevere through workouts while healing an injury, prioritizing your training schedule around your goals, overtraining, stress gut, and more!
To learn more and apply to work one-on-one with Rachel, visit her website: ...
In this episode we talk about the benefits of following a ketogenic/low carb diet during pregnancy, how resistance training helps fight metabolic disease, the benefits of following a higher protein ketogenic approach, how menopause affects fat loss, the basics of birth...
In today’s episode, Rachel takes a deep dive into how to “retrain” your metabolism by reverse dieting, understanding metabolic adaptation and what happens as you get further along in your dieting phase, how to choose foods with the highest thermic effect, and much more!
To...
In this episode, Robert and I give our perspectives on PSMF days, pro’s and con’s of a PSMF approach, habits vs. hacks, how to find balance within the stressors of life so you benefit from hard work without burnout, calorie budgeting for the week, and much...
In this episode, Rachel gives a detailed update on her current fat loss phase and answers listener questions on topics including calorie cycling, diet breaks and refeeds, hunger and craving tips, muscle preservation, reverse dieting, nutritional periodization and more!
To learn more and apply to...
