workout

FLASH SALE!!

image6.jpg

With Valentines day just a few days away I'm feeling extra happy and joyful and I wanted to share my joy with you all! Typically my online coaching services are $115 for the first month and $65 each month after that. BUT, until midnight on Valentines day I'm running an awesome deal that if you sign up with a friend you both only pay $65 each instead of $115!

This allows you and your friend to get am awesome deal and keep each other super accountable!

Here's how it works:

You'll each receive your own, customized training program. This program is based on your current fitness level, your goals and wether you want to train in the gym/home.

You'll also receive 2 exclusive ebooks to help you excel in your fitness journey that are complete with recipes, tips and bonus workouts!

Finally you'll get a personalized breakdown approach to food/nutrition. There's no one size fits all approach to food, so after a in depth consultation you'll receive a guideline to eating that not only helps you reach your goals but that's made up of foods you like!

You and your BFF will both have complete access to me. Having a rough day, need motivation, help at the store or during a workout..I'm here for you! You get my personal cell number to reach out to me anytime!

image

So, you ready? Grab a friend and shoot me an email to reserve your spot! I'm accepting 3 girls + their BFF's.

To get your spot send an email to strongchicksrock.rachel@gmail.com with the header BFF!

Xoxo Rach

Workout Wednesday!

image5.jpg

The good thing is today I know it's Wednesday..not Thursday and this is being posted on the right day haha. Today you're going to be crawling,pushing, pulling and pressing. To me, this is a perfect workout. Why? You see how I just listed what you'll be doing, the actions being taken by your body? Those are all movements you do on a daily basis in some way shape or form.

Strong Chicks Rock training goes beyond body image and into the mechanics of our body. Moving with intention, moving so when you bend down to pick up a case of water you don't hurt your back.

With that said, here is today's workout. As always scale this to YOUR fitness level. NEVER push through pain and modify as needed. I recommend doing 3-5 circuits of this based on your fitness level.

Enjoy :)

image

Workout Wednesday!

image4.jpg

It's hump day so obviously that means we are going to be working on growing the rump today! I want you to follow the workout as laid out. Squats should always be first! Why? If you were to swing, step up and glute bridge THEN squat, you wouldn't be able to have as big of load on your back and move with precision because you would have used most of your energy up. Doing squats first allows you to knock em out with a good and challenging weight while maintaining great form!

As always scale this workout to YOUR fitness level, adjust weights as needed.

image

If you've never squatted before than I advise you to only attempt them once you've learned from a fitness professional. Squats are AMAZING, not only are they working your quads, glutes and hammies but you're engaging your core like crazy--hello abs! However this is a move, that needs to be learned the right way. Jumping right in without proper knowledge and mechanics of the squat can lead to injury so train smart!

Xo Rach

Workout Wednesday!

image17.jpg

Happy Hump Day! Today you're doing a mix of all of my favorite lower body movements! Working towards sculpting those legs for summer.. Or just life in general, because hey, we're training for life. Not just 3 hot months.

As always adjust weights as needed based on your fitness level. The workout should be preformed for a total of 3-5 circuits, again this is based on YOUR fitness level.

Now go rock it!

image

Xo Rach

Why You Keep Falling Off "The Wagon"

image14.jpg

"It's just not for me." Have you told yourself that when it comes to a diet or workout program? I know I have time and time again and after being sick this week and feeling a bit discouraged a lightbulb went off in my head.

I think 80% of the time it's not that the program or diet isn't for you, it's that it becomes hard and you want to stop.

image

There are times when programs really aren't for you, this is true. You must be honest with yourself though and ask "is this just hard?". If it's just hard, well good. It should be! The body you want will never come from half assing ANY program.

A memory that comes to my mind is when I was going to do the 21 Day Sugar Detox with a friend. I didn't get through one day, and a few days later my friend and I both agreed it just wasn't for us.

The thing is, it would have changed our lives for the better! We couldn't let go of sugar, we needed sugar in our lives so instead of making a change and doing hard work we went for the easy way out.

Next time you want to say "this isn't for me" , remember to ask yourself if it's just hard. You know you can do hard things. You may not always want to, but if you want something you've never had you've got to do something you've never done.

Xo Rach

Workout Wednesday!

image13.jpg

Woohoo! Another Wednesday, another SCR workout. This one I'm super pumped about because I'm sharing one of my favorite variations of planks that really target your core and your upper body! Here we go:

As always, adjust the weights used to your fitness level. You should be using a weight that challenges you but still allows you to perform the move with proper form. Depending if you're a beginner, intermediate or advanced you can adjust the amount of circuits. I recommend 3-5 total circuits!

image

Hope you guys kill it today!

Rach

My Body Doesn't Define Me

image1-e1421097556492.jpg

When I first started working out after I had my son, my fitness journey was about gaining strength and most importantly confidence. I had( still have) stretch marks like crazy and my confidence was at an all time low. Though, I'd never thought highly of myself sadly. Shortly after I began my journey I found instagram, and I found the fitness community there. At first I thought it was amazing. I started following these strong women, and I was inspired. Then I let what I saw warp my mind. I saw the "ab progress photo" and thought to myself "when I have abs I'll be happy". Everything I knew that was right, keeping a good mindset, getting fit for myself, loving me for my own strength and not abs, it all went away.

I looked at myself in the mirror 100x a day, waiting to get abs. I still ate healthy and worked out normal but my mind went somewhere else. I got abs, and I posted them all the time. Before you think I'm the biggest douche on the planet just keep reading. I let my abs define me and my fitness.

That was two years ago, that was at the beginning of Strong Chicks Rock. Now you can check my instagram and you won't see ab shots. Why? Because abs don't define me. They don't make me better, or more healthy than someone else. I may have them, but who cares?

A learner you, or a you with abs, isn't a better you. It's just a different body.

Am I proud, yes. I'm very proud of myself , but I'm not proud that I let 12 inches of skin define me and SCR. Nor is that the example I want to show women, that they should strive for abs. You should strive for wellness.

It's easy to get wrapped up in social media. To see abs as the defining moment in your health and fitness journey. Abs don't mean anything though.

Your strength isn't defined by your abs, how healthy you are doesn't show in your abs. I might as well hold my pinky up and say "LOOK, look here at my pinky. See how healthy I am!!!"

Don't get me wrong, I'm pro selfie, I'm pro sharing progress with social media. If it's all done with the right mindset. Abs aren't bad at all, I love abs. What is different is how I see abs, and the role that they play--or I let them no longer play in my mind. They may be there, but I measure my healthy, and you should measure yours too, based on how you feel, your strength and your confidence without the superficial aspects.

image

" A Strong Chick is a woman on a mission to be the best version of herself she can be. She strives to have a healthy body and mind. She is smart with her training and what she puts into her body. She is ever learning and growing. She has chosen to take control of her life, to not just gain physical strength, but mental strength as well. She is kind, she is powerful, she is in control." -Me..Rachel Turner

Becoming Fearlessly Fit!

image10.jpg

Are you someone who shys away from the gym? Or maybe someone who goes, but stays away from the weight room? This is something so completly common in women unfortunately. What is it that has made you fear the gym? Is it the other people there or lack of knowledge when it comes to what to do? Theres no wrong answer, but both answers have solutions.

People use to tell me all the time (because I was dealthy afraid of the gym, like sick to my somach afraid) "Whats the worse thing that could happen?". As they asked this I created a list a mile long in my head of all the things that could happen.

What is Fear?

Here's the thing. The story we ae playing in our heads is just that. A story. You've walked into the the gym and already told yourself that you are going to fail. You've played out the situation. You know if you go over to the squat rack that someone will stare at you and make you feel bad. You already know this.

image Whats the easiest way to stop the stories in our head from playing at 100mph? Realize this, fear is just an emotion. Just like happiness and excitement. We can choose to be happy, and we can choose to be fearful. It's important to know that fear isn't a man with an axe running after you. It is only an emotion we give power to. One that we 100% don't need to.

Getting Over Fear

I'm not saying that if you think of rainbows and butterflies that you'll never encounter fear. Trust me, I know fear. I suffered from serve anxiety for years. When I realized I had a choice though, to not let fear consume me. My life changed. When I feel those feelings creeping up in my mind I acknowledge them, I realize they are there and I keep going. I don't feed their thoughts, I don't plant a story. I let them come as they are, then let it go. I still may feel nervous occasionally, but I know that fear isn't real.

I know what you're thinking, well no I don't but if you were anything like me then maybe these thoughts are running through your head. "You're a trainer it's easy for you to say that" or "Yeah think happy thoughts and I can do everything I wanted..yeah right". Those are both valid thoughts, truly.

Think of this, the olympian athlete didn't just wake up one day and acquire super human strength over night. He decided he had goals, and in order to meet them he had to put in work. Even if he didn't always like it or feel comfortable he had to, if he wanted to reach the olympics.

This is the same with dealing with fear. We don't want to live a fearful life, we want to be happy and confident. Not just in the gym but in life. Evey step we take to achieve this may not always be easy and it definitely may not always be comfortable. Think of the alternative though, a life never reaching goals. Never accomplishing the things you want because you feed the story of fear to your mind.

So, lets bring it back to the gym. You've never lifted before, or maybe you have in private but never in a gym setting. That's ok. The people you see rocking it, all started out somewhere. They made mistakes and still make mistakes. You have to be ok with being new at something. You must accept that it's ok to look silly, or do something wrong. That's all part of learning and growing. Everyone in the gym from pro athletes to beginners are in there to progress. You don't reach your goal then say F it and never come back . You stay to learn and grow.

The gym is a school of fitness (I say this lightly..). Walk in knowing that you won't give power to your negative thoughts. Focus on yourself, not on others. I promise you, they are focusing on themselves..not on you!

Your Fearlessly Fit Workout

Here's a workout to take with you to the gym, each move is linked to a YouTube video that shows proper form. Keep this post up with you when you go to the gym and click the links as needed so you know what to do.

Adjust weight based on fitness level. Do 3-5 rounds of this workout, again based on your fitness level. Form is key, so if you feel your form lacking then lower your reps.

Weighted walking lunges x10 R/L Push ups x10 Box step ups x12 R/L TRX rows x10 Bugarian split squat x10 R/L

Know that you freaking rock and you can do this! You are not bound to cardio and abs. Take control of your mind.

You are a Strong Chick.

xo Rach

Friday Fit Tip!

Happy Friday everyone! Let's get into our first Friday Fit Tip...

Cardio is on the menu today. While steady state cardio (running on the treadmill, using the elliptical) can deffintley benefit us in ways. It's not the only way, nor best way to achieve our goals. More so if fat loss is our goal.

image

For those of you that have been running mindlessly on the treadmill hoping for a way to reach your goals in a more efficient way.. I have your answer.

HIIT or high intensity interval training.

What is it?

HIIT is working at intervals. Giving 100% all out effort (with proper form) for the allotted "work" time then rest for a short period and beginning again.

Where you were spending 30-60min doing cardio before, now with HIIT you'll be burning 2x the amount of calories in your cardio session AND be done in less than half the time. With most HIIT sessions lasting anywhere from 10-30 min, you are blasting fat like a mother trucker.

If you thought you were someone on a plataeu, I highly encourage you adding this form of training to your programming 2-3x a week. You'll notice signifigat changes in your body.

The Benefits

Healthier Heart: One study has shown that after 12 weeks of incorporating HIIT training the studies where able to bike DOUBLE the amount they could before!

Happier Insides: Research has also shown that you can improve your insuiln sensitivity by 25%. That alone, is just incredible to me. By adding 2-3 HIIT sessions a week, your body from the inside out it completely improving and becoming fitter, and healthier.

Happier Weight Loss: Where once you had thought you had to spend hours doing cardio you can now achieve double if not triple the results by spending less than an hour a week doing this.

How

One thing needs to be clear, HIIT is great. However, you need to adjust accroding to your fitness level. If you've never worked out before and you're trying to demolish a HIIT workout, you are likely to injure yourself. So let's be smart. Take this workout below and adjust as needed for your fitness level. By that, I mean maybe you'll do less rounds or stretch your resting period by an extra 5 seconds.

20 seconds kettlebell swings 10 second rest 20 second split jack lunges 10 second rest 20 seconds jump squats 10 second rest

1-2 min rest then repeat the circuit again for 7-10 circuits.

See what I'm saying, that's only 7-10 active minutes of training!

You can add a HIIT workout to the end of a normal workout, or if you want you could just make a HIIT routine your workout for the day!

What do you think, will you be adding more HIIT into your training?

Would you guys like more HIIT workouts to be added?

Have a great weekend.

Rach

We Are Assless.

image7.jpg

We are a generation of assless people. Sitting on our buts ALL THE TIME. image

People would rather veg out on netflix for days on end than spend time in the real world, moving our bodies.

Thanks to our sit to move ration, we are left with pancake rumps.

Can we as women unite to change this nonsense? I'm not telling you to be the next J Lo, unless you want then by all means go ahead. Lets just get off our asses and move more.

Walk more, train more..whatever you do, just don't continue to sit around.

In the spirit of our butts, here's a glute focused workout to get things going.

Warm up for 5 min

3x15 weighted glute bridges 3x12 goblet squat 3x15 sumo squat 3x20 weighted walking lunges 3x15 curtsy lunges 3x5 pistol squats R/L

Now get to it and stop sitting!

Stop Flirting With FItness!

image.jpg

Hey girl, I see you over there. Giving flirty eyes to the squat rack. What's holding you back? Is it fear of failure, of messing up? I know you you're thirsting for more. You want commitment. No more messing around. You're ready to settle down with a sustainable life. Besides, you have a void in your heart that junk food just can't fill.

You need health.

On a real note, I've been the girl who "falls off", then gains amazing motivation again..but falls off AGAIN. The annoying cycle that makes you think that not working out and eating whatever you want is just easier.

image

Why is it? That we go through these annoying cycles, never to just hold on and stick with living a healthy lifestyle.

Personally, I think it's because we live in a world where everyone wants instant gratification. When we decide we are going to start living a healthy life we want it all, and we want it right now. If we don't have abs by Friday we quit. This, just isn't how life works. When we want something we must work for it.

How cool would it be to go to college on Monday and graduate on Friday? Clearly this isn't going to happen. You've got to study, to work, to go to classes. So we're fine with putting in the work where it's important to us, where we will have something to show off at the end. In this instance a degree.

If you are so willing to commit to these other areas of life, why not your health? This area seems to be put on everyone's back burner.

So I'll put it like this so it really sinks in: We are ok with putting relationships, school, friends, and work first but when it comes to our body..aka: the thing that sustains our beings..we could give two craps?

Now don't get me wrong, I'm not telling you to live in the gym and not have a life. I'm talking about making our health a priority. Lets not say f**k you to our bodies. Lets stop flirting with the idea of being healthy.

Take control, choose to put your health and fitness higher on your list. Thats when the results will come, that's when you'll look better, feel better, think better. I promise.

This lifestyle wants you, every part of you.

"So it's not going to be easy. It's going to be really hard. We're going to have to work at this everyday, but I want do that because I want you, I want all of you. Forever" -Noah Calhoun (The Notebook)

That quote my friends, needs to be how you see fitness. It's going to be hard, but everythinig worth having will require some work.

Get after it, stop flirting with the idea and commit damnit!

Rachel