You are not running out of time.

I feel like I have been unconsciously preparing for the coronavirus for months. It felt as if 2020 wanted to kill me as soon as it arrived. I am no stranger to challenges, but, what 2020 brought for me made all previous seem like amateur hour. And then came Corona. Personal struggles feel self-absorbed now. It’s important to say that our individual heartbreak and challenges aren’t less valid or any less deserving of space because of the global trauma. It’s easy to trivialize and feel guilty for still feeling heartache for our personal stuff when the magnitude of suffering right now is unlike anything we have ever lived through. I am fortunate to be resilient, driven, skilled and have a sense of humor that allows me to make jokes even in the darkest times. I also have the best dog on the planet to spend my quarantine time with and I have family and friends that I talk to daily. Even with these things, anxiety and depression show up sometimes. By January 6th this year, I had three major things happen. Two of which did not allow me the time or space to go fetal for long because I had to be sharp enough to make decisions with information coming in fast and changing even faster. For a highly-sensitive type like myself, the quickly changing landscape can be very hard to catch up to. I don’t usually like to share my internal world, but, my best friend lost her job of almost 30 years via Skype by two people in her company that she did not know this past week. She is a single mother. She was told pay and everything including medical benefits would cease at the end of the week. She is not alone. I found myself coaching […]

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Want Better Results from Your Fitness Class?

I have been in the health and fitness industry for a long time. I have evolved and grown in many ways. Some things I have abandoned and other things have stood the test of time. One thing that has really stood the test of time is my advice on fitness classes. When I set-up a program with a client, activities outside of the structured workouts are always a part of the plan. Most clients are already a participant in something when they come to me.  There have been recreational runners, hikers, bikers, climbers, walkers, fitness class enthusiasts, those that mix it up and serious athletes. All of these activities require a solid foundation of functional movement patterns, but, today’s focus is on fitness classes. I have spent the majority of my career being the Debbie Downer on fitness classes. Clients would excitedly tell me about the new class they found and then I would proceed to tell them what was wrong with that class. I know. I sound like an asshole. I had good intentions and it never made me feel good to watch excitement get the wind knocked out of it, so hear me out. My background is in physical therapy. My entire reason for wanting to be in the health and fitness field is to help people prevent insidious aches and pains and to be able to move awesome and feel good doing the stuff they love for the rest of their lives. Also note, most people don’t move awesome unless they are working on it consistently every single day. Fitness classes require high repetitions or long-held postures.  Most people do not have a solid enough foundation of healthy human movement. People don’t know that they don’t move well enough and neither do most instructors. If they did, […]

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Fall Superpower Smoothie

I love fall flavors and I often experiment with them. This one is a winner! I have been sharing over on the rachelfitpics Instagram page and have been asked for some actual measurable recipes. Here you go! If you are new here or don’t know me, I have a passion for preventing and eliminating pain. I spend a big part of my time working one on one with clients fixing movement and correcting alignment issues, but, there’s often more to it than that. Diet plays a big role. The recipes I share are full of nutrients that support your body as a whole, including the musculoskeletal system. Give this one a try and let me know what you think!   Fall Superpower Smoothie Bowl 4 oz unsweetened plain almond milk 1 heaping tablespoon almond butter 1 teaspoon vanilla protein powder 1-2 tablespoons whole flax seed 1 teaspoon Maca Powder 3 Frozen Strawberries 1 Chunk Frozen Mango 1 inch frozen banana 1 teaspoon pure maple syrup with ginger (from Trader Joe’s) 1 teaspoon pumpkin spice Lots of cinnamon Blend until smooth in a high powered blender. Top with 1-2 teaspoons of chia seeds and 1-2 teaspoons of cacao nibs. Enjoy and let me know how you like it below.  

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Mountain Dew, Cool Ranch Doritos and Candy Bars

The breakfast and lunch of ……. a future holistic health and fitness coach? It may be hard to believe, but, that was my breakfast and lunch for at least a full year in high school. I would get picked up by a friend for school and we would stop at the Speedy Q where we would get breakfast. My go to was Mountain Dew and cool ranch Doritos (cool ranch was a new flavor at the time). In my school our Spanish club sold candy bars year round for their trip to Spain. Sadly, I ate the gooey caramel one almost daily for lunch. I stepped it up a bit senior year and ate a super bagel and fries at Charlie Brown’s every day. Charlie Brown’s was an ice cream place that was off limits for lunch because we weren’t allowed to leave school property. The craving for super bagels must have been pretty bad since I seem to remember serving detention a time or two. Horrifying isn’t it? Somehow, with those habits, I remained very thin and relatively healthy. I think it must have been because my mom cooked healthy meals every night. One nutritious meal a day kept the doctor away. Well, when I was a kid anyway. In college, I drank double shot mocha’s two to three times a day. Except in the summer time. Tim Horton’s came out with a frozen mocha that was ridiculous and yes, I had at least one a day. I was already a personal trainer at this time! Hell of a role model, huh? My habits sucked! 

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What happens to workouts when you get sick?

That time of year is upon us. “Flu Shots Here” signs on every corner. The woman in the next cubicle is hacking and coughing. You sit down for the evening when you get home from work and realize…you feel off. What is it and is it going to wreck all the progress you’ve made with your fitness? I decided to write this blog because scratchy throats, runny noses, coughing, and a general off feeling have been plaguing some of my clients recently and it brought some very important things to my attention.

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