Don't panic—it's super common to see the scale go up if you are completely new to lifting.

Why Am I Gaining Weight as a New Lifter?

The reason for that is because when you are lifting weights, you're breaking down your muscle tissue and getting these little micro tears in your muscle fibers. ...

You would do the same things, I don't think that it would be more. So what you're doing with your training, it will be more. So what you're doing with all the other things within your life if your goal is to build muscle, but also be overall healthy, then you want to make sure that you are, you ...

How do you know if you're overtraining? There are a few telltale signs to see if you're overtraining—so let's chat about them.

How to Know If You're Overtraining

1. Fatigue

The first thing would be just feeling overall fatigued, like throughout the day throughout the week—just not feeling yo...

Should I count total or net carbs? First, let's define what net carbs are.

What Are Net Carbs?

To determine the net carbs of a specific food, it is just the total carbs minus the fiber. And that's going to give you the net carbs.

Net Carbs = Total Carbs - Fiber

When you're first starting a ...

In this episode, Rachel chats about the benefits of cyclical keto and carb cycling, how to correct form for online clients, why protein is ultimately the most crucial macronutrient no matter what diet protocol is followed, and more!

To learn more and apply to work one-on-one with Rachel, visi...

Are you doing keto, but you're tired all the time? There are a few common reasons why this can happen. So let's talk about it.

Why You're Tired on Keto

It's not uncommon to feel your energy dip, or feel a little bit of exhaustion the first few days of transitioning into a ketogenic diet. Ther...

This was lunch prep for the week! SUPER filling, HIGH protein, and really really delicious!

For the buffalo chicken:

You can use my staple Buffalo Chicken Meal Prep recipe which is SO easy and delicious or you can just shred up some rotisserie chicken and toss it with hot sauce and garlic powder.

Do supplements even work to increase muscle growth or help with strength training? There's a lot of nonsense about this topic out there. So let's talk about it.

Do Supplements Increase Muscle Growth?

I do believe there are a few supplements that can aid in muscle growth and strength training ove...