Back to Blog

Episode 10: Shifting Your Goals and Mindset, Optimizing At-Home Workouts, and Implementing Refeeds/Diet Breaks

podcast Apr 14, 2020

Are you ready to feel comfortable and confident this summer?

In the first MetFlex & Chill solo episode, Rachel talks goals during quarantine, shifting perspective, progressing workouts at home, and periodizing your nutrition to include refeeds and diet breaks.

To learn more and apply to work one-on-one with Rachel, visit her website:

Join Rachel’s weekly newsletter: 


“Start focusing on what you can do RIGHT NOW to shift your perspective and take action on the things that will move you towards becoming the best and most badass version of yourself!” Rachel Gregory

Episode Top Takeaways:

  • It’s important to have a finish line when going into a ‘cut’ or ‘fat loss phase.’ You can’t always be in a deficit.
  • There are so many different options for progressing exercises at home as long as you focus on the right things (i.e., unilateral work, effective reps, mind-muscle connection, RPE/RIR, eccentrics, etc.)
  • You must be SUPER clear on your ‘why’ and have someone (a coach) to help you. Even coaches need coaches.
  • Periodizing your nutrition to include refeeds and diet breaks is a must to help prevent some of the negative effects that occur with dieting and metabolic adaptation.
  • What you give power to, has power over you. Everything we see is perspective.

Show Notes:



Join the FREE MetFLex Life Course:

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.).


Ready to join a group of strong, confident, badass women?

Join The Flex Fam!

Don't miss a beat!

Get my weekly tips, exercises, recipes, and more fun stuff to your inbox every Friday.

Your information is safe.