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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Master Complex Moves – Master Life

Have you ever found yourself struggling with an exercise or a movement? Everyone has and the majority of people think that they have two choices. Avoid that exercise or movement because it feels awkward or causes pain. Keep working on it. There is a third option. But, before I go into that option, you should know why it is beneficial to master complex moves. If you don’t care to feel good, move well and enjoy life relatively pain-free, you can stop reading now. If those things sound good to you, then you should know that in order to do that, you need to move the way that we, as humans, were designed to move. Our movements are complex. One movement takes many different muscle contractions and actions in the body. Life, habits, repeating postures and our individual design all determine how optimally our body is going to function. Most of us have dysfunctional movement patterns. When we repeat dysfunctional movement patterns over and over, the dysfunctional pattern gets etched deeper into our brains and our bodies follow the path of least resistance which is along the dysfunctional pattern. So what does this mean and why do you care? It means that the more you keep working on that complex exercise you are trying to master, the more you are strengthening a dysfunctional movement pattern. Dysfunctional movement patterns cause pain and injury. Is that enough of a reason for you? So, this brings me to that third option. 3. Master the components of the exercise first. If you choose option three you will feel good, look good and perform well. Every one of your workouts should involve exercises that are components of something more complex. If your workouts are nothing but complex moves made to make you feel like you just […]

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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’s one more dog?

I’m not going to pretend that loving Jackson has been easy. Those of you who know us well, know of our many struggles. Physical, mental and emotional. I am not doing all of the Instagram posts to make anyone think I am this awesome dog mom or to think that it’s all fun and games until the end when they deteriorate. Our story is quite the opposite, in fact. I share this with you because when I was struggling with Jackson in the early days and even just a few years ago, I only ever heard these amazingly happy rescue dog stories and it made me feel guilty and bad. There were times I wanted to give up on him. There were things he did that made me feel things about a dog that I had never felt about any animal. That made me feel like a horrible human being. I am not going to give you a storyline of all of the trials and tribulations because that could be the size of a novel. Let me just say this…at his worst he attacked me in my sleep on Christmas eve. I know I can be judged either way here and trust me, I have been and I have had lots of concerned people give me advice, but, now isn’t the time for that and all these years later, I have learned that not giving up on him is one of the best things I have ever done. Our story began one day way back in 2004. My mom and a dear friend that is no longer with us, Katy, had started a company called the Bone Yard. The Bone Yard offered pet gifts and Katy and my mom were at the Pet Expo in Novi spreading the word about […]

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What I See

I have recently come to terms with the day I will have to say goodbye to Jackson. I have done this many times over the 11 years that we have been blessed enough to share a home with this beautiful soul. He hasn’t had an easy life and it certainly hasn’t been easy being his mom. That’s a story for another day. My boy is declining in physical body and, in fact, has been since the day we got him. He is a fighter, though, and he has defied the odds. I love my dogs. That is no secret. Some might call it obsessed. Some people think that my judgement is clouded and that I can’t see the writing on the wall. I can feel the pity they feel for me when they think I am in denial of what is happening to my baby. Strangers give us the looks too. Like they feel for me, but, think I am being selfish for keeping this physically broken down hound on this earth. I assure you I am not selfishly or desperately hanging on. I see something that you cannot see. You couldn’t possibly. You don’t know him like I do. You may know his physical body. I know his soul. Selfishness is the furthest thing from what I am when it comes to Jackson. The sadness that is felt when your buddy is deteriorating before your eyes can’t be compared to anything else. The fear of how he will pass, when he will pass and if it will be peaceful visits you when you least expect it. The well meaning words you play over and over in your head that came from people who love you can leave you questioning your own sanity. Watching their functionality dwindle is like having […]

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Loosen the Death Grip

Things don’t always happen as we plan them. Nothing is guaranteed. Anything can happen at any given moment. All things we say every time the unexpected happens, yet we still call it the unexpected. Yesterday started out as a good day. I had sessions with clients I enjoy very much. I worked on and made progress with an issue I’ve been having. I had a great evening session with a client that is just fun to be around. I had plans of exactly what I would accomplish when my session with her was complete. Mother Nature had other plans.

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