Recomposition with Rachel

23/10/2022

I made it to the
Open Bikini Class Pro status 🤩🥳

23/10/2022

10/07/2022

I was blessed with the opportunity to spent the day with at . Janet is as beautiful on the inside as she is on the outside. ACBikini was overly generous with the gift bags and discounted bikinis.

Personal conversations and hands on posing. My 💜 was in heaven.

10/04/2022

Coaching Conference Day 3
Today will rock

08/04/2022

Ready for a weekend of knowledge, mindset adjusting and the consistent pursuit of learning how to better myself and help others.
All In and Impact Over Everything.

06/04/2022

How often should you exercise???


💪

13/02/2022

Another weekend, full of nutrition knowledge bombs dropped by .garritson and of
My littlest guy kept me company👦

08/02/2022

Building muscle over forty I more difficult than it was when we were younger. If you’re not eating a sizable amount of protein 3 times a day, it isn’t going to happen like you are hoping.

26/01/2022

Carbs have given me my life back.
I know they have gotten a bad wrap but I think the problem arose when we just lumped them into one large category. They need to be dissected further, like in the above photo.

I have more energy and a lot more muscle, thanks to carbs. We can all learn to ❤️ carbs again!
(There are a few severe cases where people cannot)

27/12/2021

I hope you enjoyed your holiday eating, guilt free. Today is a new day. Just get back on track, no fasting, no extra cardio, just back on track🙂

26/12/2021

Hoping everyone had the 🎄Merriest Christmas 🎄

03/12/2021

Did you realize there is a formula specific to your body?! Let me help you find the proper calories and macros for your body. You can live in food freedom, knowing you are putting in your body what it wants.

DM for steeply discounted prices while I am finishing up my Level 1 certification.

02/12/2021

Did you realize there is a formula specific to your body? Let me help you find the proper calories and macros for your body. You can live in food freedom, knowing you are putting in your body what it wants.

DM me for steeply discounted prices while I’m finishing up my Level 1 certification.

29/11/2021

Don’t miss out on a great opportunity to get your eating on track. We will look at lifestyle habits, not just eating habits that can cause weight issues. I

80% off for the first to respond. Savings for everyone😎
Direct Message me for online nutrition and personal training

22/11/2021

Who wants to pay half price for a personalized nutrition plan🤗🤗

I am looking for 1 person who is willing to commit 90 days, all in, to a personalized nutrition plan. We will be working along side the Nutrition Certification Institute to bring you a results based plan that is specific to you. You will pay $300 with a guarantee of half your money back if you comply with the plan and stick with it for the full 90 days. DM me if you are interested and provide a brief description of why I should choose you. If chosen, you will be notified no later than Nov. 30.

LETS DO THIS🙌

03/11/2021

Can someone tell me why a woman over 40 who isn’t sleeping well should not be eating over her maintenance calories. She is trying to put on more lean muscle. She is unable to bring her stressful responsibilities down at this point.

07/10/2021

As a mother of six, I have found that I can be in a state of fight or flight for hours at a time. When you are in a constant state of stress you are functioning (likely unknowingly) in a state that produces these hormones that can be detrimental(I’m not running from a bear). 🐻

This has interfered with sleep, muscle growth, gut flora, digestion and who knows what else, I am a self study at this point;) 📖

I am putting in the mental work to bring my hormones to a state that blesses my body rather than harming it. This is just one of many techniques that I am pursuing in preparation for the stage in 2022, which will enrich my life in ever way🤩

Having trouble sleeping too. DM me for coaching:)

02/10/2021

Spending the weekend acquiring more knowledge to help my clients😍
Thank you Brecklyn, for the coffee😙

02/10/2021

Spending my weekend learning how to help my clients even more😍

Thank you, Brecklyn for my coffee 😚

08/09/2021

HAPPY ROSH HASHANAH 🌏🌍🌎 🌕🌘 🌎🌏🌍
A celebration of the birth of the Earth. It is celebrated with “sweets”, for a sweet new year. And is considered the “head of the year”. A time of reflection and renewal.
One interpretation of when God said, “let us create” is the idea that we, together with him, create our lives. This is the time of year to begin anew.

Who do you want to become? It is a perfect time to build upon what you are and become even more.

What character traits do you wish you had? What’s stopping you? It is likely, you. You’re own thoughts and beliefs are your #1 limiting factors. Don’t wait another day💃

30/08/2021

Managing Stress
This first week of school has been more stressful than any other school year. I will spare you the details.

I allowed myself to take the week off from training because the body doesn’t recognize the difference between the things putting it under stress, mental or physical it has the same response. And look, I didn’t shrink away to nothing. In fact, science says it takes 10 days before atrophy begins to occur.

So, next time you’re in the midst of a high stress week you can rest easy knowing you are not loosing all those gains if you have to take some time off. And this was before my pump😁

24/08/2021

Is this look you get when you serve veggies to your kids?
I have noticed if I take the extra time in it’s presentation, my kids are much more likely to consume it.

What do you do to help your kids to make healthier choices?

20/08/2021

We as mothers are responsible for so many others and it requires us to wear so many hats:
mother, wife, chef, chauffeur, housekeeper, educator, entertainer, lover…the list goes on and on.
We as mom’s have got to be strong to take care of our families. We have all been on a flight and heard the speech about needing to put your oxygen mask on before placing the mask on your child. Your children will grow up with a mother who is literally loosing strength in all areas of her life if she doesn’t recognize it early and take action. Take it from me, you aren’t doing anyone any favors by neglecting yourself.

Do you need help finding time for yourself at the end of each day? I do to but I have been working on it and I am finding myself stronger and healthier.

Send me a DM if you’d like to chat and see if I can offer some help.

09/08/2021

I was planning to do a post about attacking Monday with my intense deadlifting.
Instead, I am LMAO at my deadlift faces. Enjoy🤣

23/07/2021

Glute Class has been a blast. 🌟I love educating. I was a middle school Phys Ed and Health teacher before having my six kiddos.
Not only are these ladies getting a great workout but they are learning the principles behind what they are performing. WOMEN EMPOWERING WOMEN🎀

20/07/2021

I have been struggling with gut health for over 5 years and had my adrenals(hormones) tested over 1 year ago which showed me I’m struggling in this area as well.
It is said your gut is your second brain.🧠
Your hormones are your bodies messengers/transporters.📬
By not getting these areas of my body under control I have not been able to live my best life, by a long shot! I am so excited to finally be on this health journey❤️

Progress pics: 15 weeks until NANBF Worlds🌎
(I’ll get farther from the camera next time:/)

18/07/2021

Progressive Overload:
This exercise:
Up 5lb from last workout and added 1 more rep to each set.
You say, but 5lb is not very much. If I jump 20lb I will:
-be too sore to train tomorrow
-have nothing to progress to next workout
More isn’t always better😉Slow and steady wins the race.

12/07/2021

Pulled the shoes out. Time to start posing seriously. Trying to make myself look as curvy as possible. Lots of work still.
I am near the top of my calorie ceiling. These pictures could be good for comparing come fall/competition season.

10/07/2021

Upper Glutes
This is one of my favorites right now. You might wonder why I’m on a bench and not just laying on the ground. I like the extra stretch I get on the glutes.
More stretch = more muscle fiber recruitment

02/07/2021

Safety Squat Bar
I am in love with this bar😍
Front squats with a barbell are so difficult for me when I get some real weight on it.

Why I love it and how to use it:
Why
*comfortable positioning
*able to load more weight
*feels better on my back
*can isolate those quads better
How
*Stand up right and let the bar balance on your traps
*Do not for the handles up or down during the movement
*apply all your techniques for a bar bell squat. 1. Foot balance 2. Knees pressing out 3. Brace core 4. Drive up thru entire upper back

If you are looking to isolate your quads but still don’t feel it, elevate your heels and drive more thru the ball of your foot.🦶

If your new to the safety squat bar give it a try and let me know what you think of it. If your experienced, drop your knowledge in the comment section:)

28/06/2021

Ladies, join me Friday mornings in July for GLUTE training.
Registration is required by July 1, $55 due at first class. Spots are filling up fast. DM me to reserve your spot. Only four left.

Get a leg up on your training in this small group setting. Grow and tighten those glutes while learning why I choose the exercises I do.

28/05/2021

RDL’s making a come back to my posterior chain workout. Changing my workouts quite a bit in preparation for a bigger, better fall competition season. I lifted like a bikini competitor to get this far but that’s not going to get me the back I want. So, maybe those videos the bikini competitors have been throwing up didn’t show the off-season work it took to build the size and depth there backs appear to have🧐 Back to the drawing board🤩

08/05/2021

True Novice Pre-judging, called out and moved to center🤞

08/05/2021

1st NPC Show tomorrow.
This is legit. Hundreds of competitors. I’m stepping on that stage tomorrow with only 12 days notice of doing so. New poses, new routine, new suit, new attitude. I can do this🦋

28/04/2021

Judge Comments: I completely agree with all of it👍 The first back pose, I look like a physique competitor😞 Second back pose I think I’m good. I had no lats at the beginning of my bulk and have already been discussing working on getting more width and depth after my next show👊

25/04/2021

Natalie qualified for Regionals with her amazing showing at the State meet. 🥇 She is the Regional Floor Champion! 🥈Regional Runner-up on Vault! And had an unfortunate incident, that was out of her control, getting to the bars, which she was the State champ on but was unable to match at Regionals 🏆I am so happy for her!!

25/04/2021

Shots my daughter captured from the audience🥰 until I get my professional photos, these will have to do🌟

25/04/2021

I did WIN my class and earn my Pro Card in my class, 40+
So, I accomplished my goal at my first show!

25/04/2021

First Show in the books Did not place as well as I had hoped but I did learn a bit. The girls aren’t lying. You learn when you review your step on stage. This is the open class.