Building Muscle for Women with Rachel Gregory | ETP#32

[aaron_straker]: 0:30

Happy Tuesday, Everyone welcomed back to another episode of each train. Prosper today's Brid and myself, and we have a special guessest Rachel Gregory on the show with us. I'm going to let Rachel give herself a brief introduction and then we're going to get into what we've been up to for the past week,

[rachel_gregory]: 0:45

Hey, guys, happy to be here. Thanks for having me. Um, so yeah, brief, brief, indro, Try to be Brieath. um, uh, my name is Rachel Gregory, I am a nutritionist and I, um. I. I never know how to start this off in terms of the ittro, but I grew up plain sports my whole life. Um, super into just everything physical activity. I started getting more into nutrition. As I went into college, Um got my undergrad in athletic training and realized that that's not what I wanted to do for the rest of my life. When I was towards the end of that program, Um decided to go on to grad school, Um and pursue nutrition a bit more pursue exercise physiology. So I got my master's in nutrition and exercise sosiology at Uh. in grad school, Um. In that program I had to do a thesis study, so I ended up doing the first study looking at the ketogenic diet in non elite crossfit athletes, and that kind of propelled me into the world of low carquito diets. Uh, And this was back in twenty sixteen was when I graduated Uh. The study got published twenty seventeen, and so from then on I kind of just dorove into all things, keto nuutrition, Um, and started making a lot of mistakes for myself. Started working with clients, Um, learning through experiments, learning through Um. all of that stuff, Um, and then kind of propelled me into this Uh, kind of topic of metabol flexibility, which is what I um, speak on a lot now and help a lot of clients, specifically women who have you know gone through the keto low carb space kind of transition them to more of a a metabolically flexible Um. Lifestyle, or just kind of a little bit more balance in there and then, over the past few years, I've really gotten into a lot of training in terms of really just diving into muscle building and working with clients, especially women to help them change their body competition and I, helping them realize That's not just about the nutrition side of things, but the training side of things, and how they kind of exist together and really things to ways to optimize that. Um, and so yeah, hopefully that was a pretty good intro.

[bryan_boorstein]: 3:00

That great super super interesting. I love the journey and we have a bunch of questions that I think are going to be right up your alley, Inard of the training of yourself and and the women that you work with, and the nutrition associated with that. so I'm excited to dive into that, but uh, let's hear about your weak first striker. What's going on with you?

[aaron_straker]: 3:20

so I'm not much, uh, very new with me, but one thing I will say so last uh last week, we kind of talked about remembering John Meadows in that uh. In, in that topic that we we covered and I was kind of thinking. Oh, you know what, Maybe maybe it's like a little bit of a lengthier thing for me. I'll just pick up one of his programs and run it as like a bridge program until I get to you know, my next thing be cause, I've been doing a lot of high volume and I've been pushing that for. Ah, um, so it' like let me switch it. Um, calories are coming up now. food's coming up. Let me like you know, try Alo, a low volume, higher intensity one and I know for myself it would be harder to write this because I generally tend to air on the side of higher volumecause. That's just what I've always done it in. like, So I'm like, let me just buy something. Support him as family type of deal, and I'll get something new anyway, so I'm really enjoying it. It's been fun. Um, it's been cool. I'm in and out of the gym pretty quick, like fifty minutes, fifty five minutes, and I'm like ready to be done at that point, so it's a lot of just like intensity techniques. Um. but it has been really really cool. My calfs were stupid, freaking so for like four days after just like two sets of calves. Um, even though I train the ly, which I was really interesting and I'm excited just to spend, you know, like doing like a bridge program. Like I said, just something fun where it's more fun based as opposed to Okay. I'm really trying to like beat these things week over a week, like my traditional training. so just like kind of a a mental step back and just swing for the fences for a little bit. I have some fun. learn some new things. See how far I can push myself with some of the pain thresholds and I've been enjoying it so far.

[bryan_boorstein]: 4:50

That's awesome. I'm I'm super into this and I'm going to ask you more about it off

[aaron_straker]: 4:54

Of course,

[bryan_boorstein]: 4:54

cause I'm intrigued this. Um, cool. Well, in my week, not a whole lot except that I finally got to the one eighty five number on the scale, so one eighty five point six yesterday, one eighty five point eight Today, That ties the low from my last cut in two thousand twenty, where I got all those like cool picks in front of the mountains and stuff like that. So, uh, really hype to be here and still feeling pretty good And I know it's going to suck the last three or four pounds, but got to get through that in the next month and change and keep the train rolling. Rachel. What has been up in your last week?

[rachel_gregory]: 5:34

Oh, man, um, last week. what is today? Tuesday? So I actually was in Key West La, the weekend before last at a Bachelotte party. And so last week we just getting back into the group of things recovering. Um, I'm definitely like, not a partier anymore, So I, I don't drink that much. I don't go out that much. I'm just a grandma, So that whole, like four days in Key West, you know, staying out Ti, pretty late. All that which is really not used to that, so yeah, just recovering, Uh, getting back into to work Accordinging podcasts getting back into clients. All that stuff. So

[bryan_boorstein]: 6:21

Well, Rachel, when you kind of made the transition out Im like the functional fitness cross fit type space Into this, More like evidence, bas physique space, who work out of some of the influences who were the first people, and the stuff that you read that kind of got you started on that journey.

[rachel_gregory]: 6:37

yeah, sure, that's a great question. Um. so I would say that, Uh, really just diving into, Like going from the crossfit world into like you said the bodyuilding world, I guess um, you know, I think one of the first books I read to just get me, you know, into the education side of things was, Uh, the muscle strength pyramid, So that was a a huge foundation, Um. I think also, just I. I had hired a coach. so I came from the crossfit kind of area. I actually got injured. Um. And so that's what basically forced me to stop overdoing things. Um, which tends to be the case for a lot of people. Um, especially a lot of women. I work with typeipei personality thinking you know more is better not paying attention to recovery. You end up kind of just burning out and then eventually having some type of injury that forces you to stop. Um, So that's kind of where I was at. Um, and getting into more of like the body bulling style of training, and just going back to a global gym. Um. I knew that I needed to have Um, kind of a little bit more of an outside source, so I actually hired my own coach who helped me through that T. transition. Um, and so with that hiring my own coach and just learning from him and then diving more into, Uh, like you said. Like I said, the bodyb building side of things, like just doing more research in general, Um, listening to more podcasts for people that were in the space. Um, just really just diving and learning as much as I could. Um, and then kind of taking that Over the years I've been recently, Um, the last year or so, really diving into like the N one training, Um a nutrition. Those guys are amazing, Um. I'm actually have a different coach now who. I'm learning a lot from Um. I don't know if you guys know the the guys and gals over at P. physique development.

[bryan_boorstein]: 8:29

Mhm,

[rachel_gregory]: 8:29

So Alex Bush is now my current coach. I'm learning a lot from him. Um, which is awesome. So, yeah, it's really just kind of combination of diving into, you know, books and research, but also the practical side of things, and working with Um, coaches in that realm to to kind of learn their styles and adopt them, you know, and and work them into my own style of programming and training.

[bryan_boorstein]: 8:55

Yeah, totally's awesome. I love that St. Musc and Strength pyramids are a fantastic resource and I love the ear. They you the end one stuff be cause we reference a lot of the work that they do on this podcast,

[aaron_straker]: 9:06

Yeah, we talk about that once aful lot. It's been like one of the more recent things in my own like journey. That's just like, like, opened a whole new set of doors that I didn't even know existed before, which is really cool.

[rachel_gregory]: 9:18

Yeah, for sure, it's like a whole different. There's just so much like there's so much to train sometimes like. at some point you can definitely get overwhelmed like. Oh my gosh, like, I thought. this was how you're supposed to do it. you know, and then you're like. Well, there's not really one way to do it. There's just different ways that you can optimize different things. and especially, I think it also really depends on. like your. like where you're at right, So like if you are like a beginner, you know, intermediate advance like that is going to play into a lot of it. So,

[aaron_straker]: 9:46

That's a really good point to bring up. Yeah, I don't think to be well. I mean, exercise, um execution type stuff, but I really don't think the beginner needs to be overly concerned with, like you know, is this overloading the length versus the shorten type of deal.

[bryan_boorstein]: 9:57

right,

[aaron_straker]: 9:59

Okay, so

[rachel_gregory]: 9:59

yeah,

[aaron_straker]: 10:00

uh, moving on a little bit. Uh. Is there anything that you've noticed like in your own kind of journey? Subjectively like that has been like beneficial. Um, in terms of like your physique, your recovery and even mental acuity as you switched from the more like super high intensity functional fitness cross, but St. training to more of this like P physique style that you're doing now.

[rachel_gregory]: 10:22

yeah, absolutely. um. I would say the probably the number one thing. that. Um, I definitely pay way more attention to now, and especially the last few years in in that transition and that I really encourage my clients. And and make sure that they're paying attention to is the recovery side of things. Um, and just realizing like doing more is usually in in most cases, and for most women, especially like I said, who have kind of that go gogo mentality and they're like Okay. If this is good, then more is better so getting like completely away from that and realizing that like, especially when it comes to changing your physique, Um, and actually optimizing what you need to be optimizing. In that case, it's really more tends to not be better. Um, for most people, Um, especially a lot of the clients that I work with and with myself. Um, you know, coming from that crosspit background it, it was always like You know, you didn't really feel like you got a good workout unless you' you know, dead on the floor, making whatever a sweat angel at the end of every session.

[bryan_boorstein]: 11:22

y,

[rachel_gregory]: 11:23

Um, Whereas, like now, and and just thinking back to the last few years like I can't even remember, like a feeling like I was De. Maybe there's some sessions and and some phases that I would go through Like right now, I'm actually in a metabolic stimulus phase, Um, which we can go into or not, because that is more advanced. but you know, besides that like I've never really like, feel like I'm completely dead after a workout and I don't think that should be the goal,

[bryan_boorstein]: 11:51

mhm,

[rachel_gregory]: 11:51

Um for a lot of people, especially if your your mingle is to you know, change your P. physie. Great, if you'. if you're talking aboutdycoms you're talking about building muscle like you don't need to be dead after every you worko. you need to have you know good intensity. You need to be working hard during your workout. Seem to be, you know, falling structure progression and all that stuff. but you shouldn't feel that like you have to be dead on the floor. Um, after every single session, Um, and then also kind of like chasing that sweat and chasing that. Um, you know, cardio burn or whatever you want to set, whatever you want to call it. Um, so I think recovery is the biggest thing like focusing a lot more on that. not you know, training like I would go to cross fit like six times a week Literally, and I just I. I was just like completely burnt out completely, just not paying attention to like the signals my body was sending me right, And that's why I ultimately got injured and had to just completely stop. Um. So training? you know, three to four times per week. I mean more than four times per week for most people is just like not necessary. Um, especially with a lot of the women that I work with too. It's like we don't need to be training six times a week. Um, It's just probably doing you more harm than good, 'cause you're just not giving your body time to recover. Um, and then, in in terms of building muscle, that sense a lot of people you know and I, I talk about this all the time. and I'm sure you guys do too like building muscle doesn't come from. Like what you're doing in the gym, right, you're You're breaking down your muscles when you're working out, you're building your actual, the actual muscle, Um and re during your recovery. And so if you're not recovery, you're just kind of going through this endless cycle. That's like you work really really hard and you're not getting the results that you think you should be getting. Um. And obviously there's different facets to that with nutrition and all of that. so I think recovery would be the biggest thing. Um, and then also, I think the second, there's so many different things, but I, I would say one more thing is just um, like I kind of mentioned, especially coming from the crossfiit background is like always feeling like like I'm exercising to burn calories. And this is what I

[bryan_boorstein]: 13:54

Mhm, Mhm,

[rachel_gregory]: 13:54

see with a lot of. Uh, my clients as well. it's like we're focused so much on like that calorie burn, or like that sweat and just chasing that feeling. Um, versus like. If our actual goal is to build muscle and change our physique like you don't want to be. This is the say I. I. I used to say I say. Well, I haven't said in a while, but exercise to build, not to lose right. So you're when you're training your exercise. you're training to build muscle. Um, if that's the main goal not to burn calories right if that's where your heads at, then we need to shift that and realize that that is going to be a lot more inefficient. It's not going to get to you to the result that you want. and it kind of changing that mindset and like really educating my clients on that, because again, those are just mistakes that I made in the past. Um, see a lot of women making them as well. So,

[bryan_boorstein]: 14:49

Yeah, For sure, I always say that if you can leave your workout feeling like locally in the muscle, very fatigued, but feeling systemically still like, kind of with it. And you know you can just kind of like hobble up the stairs and then go sit down and start working again. Then that's kind of the stimulus that we're after versus that, like systemic beat down where you're literally just spending the next thirty minutes trying to gather yourself And then uh, yeah, we all have experienced that. So that was just a

[rachel_gregory]: 15:18

yeah,

[bryan_boorstein]: 15:18

interesting point that you made as well,

[aaron_straker]: 15:21

Yeah, so

[bryan_boorstein]: 15:22

uh, yeah,

[aaron_straker]: 15:23

ill say, go run.

[bryan_boorstein]: 15:25

I was just going to get into the next thing if you have anything to add. Okay, cool, um, yeah, So as you kind of transition out across it, I'm curious for you personally, because you know in Cross I was the strongest that I ever was, because it was kind of just about this idea of moving from point A to point B. But when you get into the physique space, the objective kind of changes from moving load to to moving load within the spectrum of the bio mechanics that you're looking to to utilize optimally to target a muscle. So how did that look for you like? Did you initially kind of come out across it? And were you surprised at how much the the weight that you were using was last? Did it? Did it hurt your ego? Was it hard? Was there like a transition period there where you weren't actually like moving correctly because you still were attached to these numbers from Cross fit?

[rachel_gregory]: 16:11

yeah, yeah, for sure, and I think it definitely was like a. like I would say, like, probably the first year of coming out of of crossing and going more into that you glob boy buildingim. I just was. It was a big ition, I. I. I would say, also, I just wasn't really I. I was still in that mindse of like moving from point a to point B, Right, like, let me you know, lift as much as I can. I wasn't really in that and I guess this is also just 'cause the education side of things like I wasn't educated. I wasn't. I hadn't dove really far into. Uh, bought like hypertphy, training and all of that back then. Um, so I think that was A was a piece of it as well, but yeah, I was. so I was definitely like ego was. Was there? Um, you know, lifting as much as possible. you know, doing A, even though I had my own coach, I was still. um. You know some of the the exercises that I was choosing like I was still trying to like. I think I spent a year like back squatting like barbar back swatding, When I probably could have spent that year doing something

[bryan_boorstein]: 17:10

Y,

[rachel_gregory]: 17:11

a lot more uh, uh, beneficial for my personal biomechanics in anatomy. Um, So I, I haven't barbal back swated in like, probably a year. I've been doing hack squats and like incorporating that. Um. Also, I think I was still a lot in that men that mindset, and this probably came more so from my athletic training background. Um, where we're kind of taught that. Um. using machines is is. uh, were ma. Yeah, I guess we're taught some. I mean, at least I was taught this. Like using machines is mostly for people who are recovering from injuries like you shouldn't use machines. Because you're not. S. you know you're not getting you know the other stability that you need. And so that I kind of avoided those for a while, Um. And now I guess it's kind of like the complete opposite, like I, I barely use a bar bell anymore. like I, I use, maybe, um, more, so used like the hex bar to do adyls and stuff, But I think the only movement that Id probably use barbo for is like artyls right now if I can.

[bryan_boorstein]: 18:09

yeah,

[rachel_gregory]: 18:10

So Yeah, there's just like so many, so many different, Um things I learned along the way, but definitely took a a long time to to kind of transition from Okay. I need to lift as much as possible, Get from point A to point B versus Okay. Am I? actually? what? What's my actual goal? My goal is to you know, stimulate my muscle to uh, progress and I need to do that in a way that is you know. Am I executing properly? Am I setting myself up to execute properly? Am I getting the stimulus that I want? Um, do I have intention behind what I'm doing? Like I, paying attention to every single rap and and every single set? And like Am I giving myself enough time to rest? That's a huge thing. like. Oh my gosh. like I see women still and I used do this too. Like you know doing. I don't know jumping jacks in the middle of their back squat sets. Like what? It's just. Oh my gosh. So, yeah, there's so many different things, but those those would be a few.

[bryan_boorstein]: 19:06

yeah, yeah, your journey reflects our journey very closely,

[aaron_straker]: 19:09

it does. it does. Okay. So kind of, I want to transition the conversation more into our main theme for the for the episode today, and that', Hrophy, specifically targeting, not specifly targeting women, butefly know, speaking against like female physiology. So a coach right as a female yourself, tons of experience being a girl and then working with Um, Of course, a lot of clients or women as well. Is there what are some of the main differences you would say in the way that Ch training I guess could be approached, potentially should be approached for training women specifically.

[rachel_gregory]: 19:43

Mhm. great question. Um, so I think, kind of the overall answer to this question I'll dive into to my reason. And why is that? I don't think there is. should. there is, and should be much of a difference between males and females When we, when we're looking at training. Um, yes, there are like if we're looking from an anatomy standpoint and a physiology standpoint Like anatomy standpoint for for women, Yes, we have, like you hear people talk about. you know. we have wider hips. Uh, qeu angle. you know, narrow shoulder shoulders, So things with that can change. Um, but when when someone says that and and says how we should be kind of using different exercises, movement in that standpoint than a male. I. I kind of scratch my head and say Okay, Well, uh, within each female like we, we. Yes, we may have wider hips or narrower shoulders, but we are all our own individual as well. So like one female could have way wider hips than another female. Right and then same with like a male like their M. Their anatomy is set up differently as well. And so this kind of goes back to just looking at the individual and saying Okay, It's on about malevers female. It's about you as an individual. Like, what are? what is your anatomy? Like, what are your

[bryan_boorstein]: 20:55

Hm,

[rachel_gregory]: 20:56

bioechanics? How can you set yourself up? Um, in terms of like your exercise selection. and like what, how your you're training to get the most success out of that. So I think that looking at it from a a male verse female standpoint it' just kind of like missing the mark, Um, when it comes to that outside of things, Um, and then when it comes to like the physiology side of things. Yes, we know that you know males can be. Have you know more forc production or power, And there's research behind that and there's research behind maybe females being a little bit more fatigue resistance and can hire.

[bryan_boorstein]: 21:29

Mhm.

[rachel_gregory]: 21:30

It can handle a little bit more volume. We have some research Um. in that regard, and I think that we're also missing the mark there, because again it also goes back to the individual in terms of how much they can handle in their training, And that will go back to what their overall lifestyle is like what their overall stress load is. Um. You know how much they're training and that is more so, an individual again standpoint versus a male verse, female, Um, and then with the other side of physiology we also have you know. Uh. like, Obviously, women have uh cycles during the month and we go through different stages of our life right, so getting into like M. Perry menopause, meopause, all of that Um, those are definitely considerations and there's you know certain things within that you know. You've probably hear you know training during your uh cycle. There's different parts of your cycle that you can optimize different aspects of your training or like' nutrition. Uh, So for is, probably some people have probably heard like for a women as they go through their cycle. There's certain periods of their cycle where they can, Um. Well, they will, where they will be more. you know, insulin sensitive, so they can you know handle more carbs or there's periods. will it be more insulin resistant, Uh, so they should lower the carbs. Um, and same with like training. there's periods where you could be Uh. you know more, um, uh, prone to injury Right and then there. there's periods about your cycle where you uh, can handle more intensity and and all of those things, And I think just from you know the research standpoint, there is some research with that, but from a practical standpoint and from just what I've seen with my clients and working with many many women over the years, that research doesn't necessarily translate into the individual. Um, because I've seen some woman. It's like the complete opposite of what that is, and that it's just like, very, very individualized in that sense, And then I think that also just goes back to the overall lifestyle within them. So like with their overall stress load with all that, So with all the being said, I think that Um differences between men and women when it comes to train is. There's definitely some considerations, but I think that it all just needs to be more so individualized based off of like where that person's at and how those different things are affecting them. So does that answer your question?

[bryan_boorstein]: 23:50

that was a super good answer.

[rachel_gregory]: 23:50

Okay,

[bryan_boorstein]: 23:54

So so with that in mind that now there isn't like that much difference and we still need to pay attention to the individual. How often do you come across the issue with women not pushing close enough to failure or lifting heavy enough weight to truly create the adaptations that thereafter, and are there still any misconceptions that you regularly encounter around women training hard,

[rachel_gregory]: 24:15

Yeah, so again, I think this all just comes back to like looking at, you know what they're what they're doing, And I think there is um, this kind of overarchened fear that women have of you know, lifting. I feel like we've gotten away from this, at least from in my eyes the last few years. Uh, but the the kind of the fear of getting big and bulky If you lift heavy weights right, that's kind of like that over gener. the generalization that some women and I. I feel like it's still out there that lifting heavy is going to cause you to get bulky and and all that and put on like tons and tons of muscle in like two weeks or whatever. But that's just really not true, right like we know that you know building muscle and quote unquote. Getting bulky like that is especially for women like that takes year like it takes years to put on a significant amount of muscle, especially if you're more tra. Obviously it depends on how trained you are or not. um. but it also takes eating enough food. And I think that is

[bryan_boorstein]: 25:10

Mhm,

[rachel_gregory]: 25:11

a huge piece of it which we can dive into like the nutrition aspect. And um, I think that is one thing withit that I've seen, 'cause I do work with some males too as well over the years. and just from a woman vers mail standpoint on like the eating side of things, I think it's a lot easier to convince just from my side of things. I don't know what you guys think to convince males to eat a little bit more, Um, and go into a muscle building phase and a in a kind of building phase than it is for women. Um, so sorry, Briane Are you going to say something?

[bryan_boorstein]: 25:44

No, No, you get sorry,

[rachel_gregory]: 25:44

Oh, okay, No, you're G. I thought okay, Um, but yeah, I think that that's that's one of the biggest things, too, is like the nutrition type of things. but looking at the train and overall I think you know, realizing that lifting heavy is not going to cause you to blow up is is the biggest thing to to think about and then also just training in general, and like, like going back to that whole exercise selection, going back to choosing you know movements that are you know, focused on the specific goal at hand. Um, you know getting that adequate stimulus training with like with intensity right, Making sure you have a good enough amount of intensity and intention going into that train session and you know actually doing like. Not like we said. Not, you know training just to move from A to b or just to get through your training

[bryan_boorstein]: 26:28

Mhm, Mhm,

[rachel_gregory]: 26:29

session. But actually, having you know intention behind everything you're doing, I think that took me a long time to have realizeed like okay, I'm not just going to go into the gym and you know, try to get through this train session as fast as I can am and actually go in and like, focus on what I'm doing and focus on. you know, my muscle connection, like what I'm actually trying to to stimulate. And and all of that, so

[bryan_boorstein]: 26:53

So you get? Uh, you get videos of your clients doing sets and raraps and stuff like that

[rachel_gregory]: 26:57

yeah, absolutely,

[bryan_boorstein]: 26:58

Do, so you find that most of them when they come to you, they've already kind of got this ability to to train hard,

[rachel_gregory]: 27:04

um, I would say that it depends on the person like if they're 'cause I have clients from all kind of who are just com. kind of completely new to training. Then I also have clients who are more advanced, so I think it it all just depends like how, um, like how advanced you are and that would kind of

[bryan_boorstein]: 27:20

Mhm,

[rachel_gregory]: 27:21

determine that, but I do think that the intensity side of things like you know, if we're talking, I use r. i r. with all my client, so reps

[bryan_boorstein]: 27:27

Mhm, Mhm,

[rachel_gregory]: 27:28

and reserve. And that's how we gauge intensity. Um, and I think you know with everybody there's probably, and the you know, the research shows that not all of us are like we think we're at a certain I, r. I, r, but or not, Um, and so I think that is one big thing that takes a lot of kind of pushing and and educated on that standpoint. Um, and yeah, getting close to failure and training and training. you know, close to failure, or in some regards two failure um, at certain points, but then also realizing that like, like I said I, I work with a lot of women who are typepei, So if I tell them to go to go to failure on certain exercises, it's like okay that that they think it's like. Oh, let's go to failure for the next four weeks on every single exercise 'cause it's like if you know

[bryan_boorstein]: 28:09

right, you got to pull. Them back.

[rachel_gregory]: 28:09

if I'm doing doing this, Yeah, so that's yeah. so

[bryan_boorstein]: 28:14

Yeah, it's all very individual

[rachel_gregory]: 28:15

Mhm.

[bryan_boorstein]: 28:16

For sure. A. Any thoughts,

[aaron_straker]: 28:19

I mean, so with one thing I wanted to kind of back up just a little bit on. So the whole like this, this literally, this malconceived notion of like, uh, Well, if i, if I lift hard like I'm just going to. All this muscle's just going to appear on my frame right throughs thisphare And it's It's funny because I, I agree with you like I feel like. As a society right is like a fitness population. We're like slowly moving away from it, but you still hear it and I wonder

[rachel_gregory]: 28:43

Mhm,

[aaron_straker]: 28:44

like where did it come from? Like I didnt I know. Nobody has a friend who just like fucked around and lifted a couple of weights and like blew up like it does not happen, but there' that that fear is still like. It's still prevalent and you still? you see, you know. I, I've seen it, you know, and this is something funny. I was um. telling my girlfriend you know, Jenny. Um. but that we were having you know on the show of the End things to talk about. And that was something that she said when we started training together Like that was a a a notion that she had like she realized that I trained like so much harder than she thought she was supposed to. Um. And it's one of those things. it's like. What's I mean? Obviously there's the. the potent, the harder you train right, the the potential for risk is a little bit higher because you're closer to proximity to failure. but that's why we use like technical failure and're not pushing it on like a back squat. right. Um. but it's one of those things like. I just, I'm glad we're moving away from it, but I still wonder like where these fears come from, because no one has a friend that lifted a couple of times and put on twenty pounds of muscle like it doesn't happen. Um, so I guess what are some of the things you know? A as a? you know as a female coach in the industry working with a lot of other Um. women. Like. What are some of the things you like? The The tides that are starting to shift a little bit that you see specifically around that Like that. fear is like falling by the wayside.

[rachel_gregory]: 30:02

Yeah, so I think I mean, I think a big part of it is just like the just everybody in general is is kind of moving towards more more educ. I think it's becoming more mainstream too like for women to to see you know more women lifting weights and lifting heavy. And like you know, if you are an like, Ingram is kind of good and bad in that set in different senses. But if you are an instrument you're you're following someone who is lifting. heaviy. You like. Oh, they're doing that. And you know, maybe they don't look super bulky, right, Um, or whatever it may be like. So you're like, Oh, okay, So they're probably doing something like good right, so I maybe I need to do that. so I think that's one thing. like just more social media could be like we. We know that it can be a good and a bad thing, but I think that that's the good side of it. Like more access to to seeing that and seeing more women like lifting weights and Um. And and that side of things, Um, I think just more like education in general around. , like lifting weights and and versus car, cardio training and all of that, Um, I think that's one of the biggest things that I am trying to help get across, uh, like in this uh industry and with, especially with Um. I know you know Ashley been how, and we put together the muscle signs for a women program which is basically kind of our. Our goal was to you know, teach and educate women on. you know, building muscle and Um, you know, with that too is kind of the nutrition tie of things. And there's a lot of uh, like in terms of women and and nutrition. Uh, we have a lot of women, just so focused on the dieting side of things in the fat, lost sight of things, and you know a lot of women and I, I think I, I have like one and every two clients come to me and they're like. I wanna look toned right. I just want to. I want to look toned and I'm like. Okay. Well, do you know what you have to do to get there and like I, I need to you know, eat less and do cardio like. Okay, well, no, um, what is tone mean Right? Like, What does that mean? It means you know looking like you. have you know? nice shoulders like arms that are quote unquote tone. That's muscle. That's causing that tone. Okay, so we need to build some muscle. But okay, how do we do that? No, we need to. We can't just be eating as minimal as possible, and being afraid to see that scale number go up a little bit, we have to actually be intention about what we're doing, and so going, you know, we can go to the Nu. We can go through the nutrition side of things, but that's one of the biggest things I think is hopefully changing is just like getting women to realize that we don't need to be eating like a five year old child, Um, and really like nourishing. And and you know we can't build muscle from nothing, Uh, you have to have the building boxer. You have to have your nutrition on point. You're recovering on point, Um, and you have to be eating enough to facilitate that muscle growth and maybe going into a building phase and and going through that uh, kind of cycle is going to be important for and for most women they need that. so, um, I think that's one of the the biggest things that I've seen and that I'm trying to help Uh work with my clients and just in general with our muscle signence for a women program.

[aaron_straker]: 33:18

Yeah, I really like that. So one thing that Um, kind of wanted to pivot a little bit with that be cause, you brought it up with Um, specifically nutrition, and some of the things that women you know may be doing when when they come to you. So in terms of like nutrition, do you um? So I remember, we saw that you had briefly had like some experience in the past with intermittent fasting in. I f. Could you just elaborate a little bit with that? and is that something that you're currently doing? Is that something you would recommend you know clients to do? Or would you you know? has your current nutrition education? Um, and implementation changed over time? Could you just take me through a little bit of your Um, like pro, Not necessary process. But maybe

[bryan_boorstein]: 33:57

Joney,

[aaron_straker]: 33:57

journey, journey's perfect for thank you, Briane, Uh, Through that

[rachel_gregory]: 34:01

Yeah, yeah, for sure. so like I mention, in the beginning I kind of got into the the keto low carb space kind of went down that ro rabbit hole for a while. Um, and there were some things that that I loved about it. Some things that worked for me in terms of a lot of, like the the mental clarity side of Uh, you know, keto and lower carb, Um, kind of less food focus, and so that that I think, help me a lot. Um, and also getting into to fasting a little bit and getting more into that type of things, and then eventually got to the point where I was like Okay, Like I said, doing more is better right. That's what I thought so kind of going down that fasting rabbit hole and and doing more and having the negative effects of that. Um. That's what I see with a lot of of women that I work with. It's like you know fasting can be good to some degree in certain instances instances, but it also depends a lot a a lot on their overall stress load and where they're at. In that sense, um, but with nutrition, I think that, Um, especially with fastin, and I think it also comes back to like the primary goal. So like looking at the primary goal and like, if you are someone who's coming um from a a place where you do have a significant amount of body fat like that, you need to lose right, if you're you are overweight, um, or obese in that realm, And you do have a significant amount that you to lose. Fastin can be a great tool. Um, but if we're talking about building muscle, we're talking about a woman who is already pretty lean. like, probably maybe a little bit of like light fasting. I call it maybe you're doing just like a simple, like twelve or fourteen hour, Uh fast, which is just overnight right, and you're giving your digestion a break that can be super beneficial in in that realm. Um, but if the goal is develop as much muscle as possible and optimize that, then Fastine probably doesn't have too much of a place in that. Um, especially with women, because it's just like we need to get away from that restrictive mindset when we're going like looking to build muscle and looking to optimize that and get more into that. kind of like flipping our mindsets like Okay. I need to eat this food to nourish my body to recover to see that muscle growth actually happen. Um. so for me, it was definitely getting out of that scarcity mindset, Uh, and kind of more in in that restrictive mindset and more so okay, Like what am I doing to my training and what's going to support that with my nutrition? Um, and so also kind of thinking, and this can be more more so for the advanced people, but also thinking. Like what training are you doing right now? Like? Are you in a pure hy, pertphy stage? Are you in a pure strength phase or you in a metabolic phase? Like there's going to be different kind of tweaks that you can make to your specific nutrition within that? Um? So for example, right now I am in a metabolic phase, Um with my coach, so I'm having more carbs than I would if I was in a a strength phase and that's just to kind of support that glyletic uh, side of things. Um. So, yeah, I would say that, I think for me it just came back to just educating myself on all these things and just learning along the way, and and kind of testing different things out. Um. but in general I think that with women when the goal is to build muscle like we just need to get away from Uh, that kind of restrictive mindset and and more so focus on, you know, getting at least like in maintenance, like get to

[bryan_boorstein]: 37:17

Yeah,

[rachel_gregory]: 37:17

maintenance or in a slight circle. Obviously, Sl. P. surplus or surplus is go to be more most advantageous, but like get out of the diting mind to get out of that deficit, spend time in maintenance, ornest slight surplus. Um. and you know, be okay with seeing the scale go up right. That's one thing. that something that everybody I think has you know, not just with women but everybody. Um, That can be a little bit scary. Like watching the scale number go up, but with a lot of women and with myself like you, it took me time to accept that, Um. But when I, you know when we're looking to build muscle like that's not just goingnna pop out of nowhere right, Like muscle has it weighs something right. So if your goal is to build muscle like you should be seeing the scale go up. And if the skiale is not going up, then you're prob like. Yes, we can go into body recomposition and all of that, Um, but you should see that scale go up a little bit, if you are, If your mingal is to build muscle. Um, so that's what I would say is probably I don't even remember the original question because I just continue to ramble on so I'm going to shut up. Um. but yeah,

[aaron_straker]: 38:23

one

[bryan_boorstein]: 38:24

no, that's good. Yeah, go for a strakeer.

[aaron_straker]: 38:26

Okay, I had to follow up on that. Where you going to follow up to run?

[bryan_boorstein]: 38:30

I was going to fall up and I think you can follow it first.

[aaron_straker]: 38:32

Okay, so I'll follow up and then you'll follow. So one thing, Um, especially when you said with especially women right, being afraid of seeing the scale go. But what are some of the methods or things that you use to help you know? quell, those fears or show or demonstrate to them that it's actually like a positive that the scale is going up. It's not always supposed to go down. Or is there anything that you help them focus on, or maybe ask them questions or anything like that to kind of change the change, the the focus to be so heavily on the scale, because that's you know, traditionally been a very. you know, large detriment. I think to a lot of people in this Um. in their endeavour.

[rachel_gregory]: 39:09

Mhm. Yeah, great question. So I would tell the first thing like if I'm taking a client through a building phase right, I think the first thing is just kind of taking a step back and looking at the overall periodization of where, Like where we're trying to go. Um, and kind of lay that out for them, saying like, okay, so let's look at the next year and you know your goals. you're already like. I'm just taking a client for example, like you're already um, pretty lean. And like you've come, you came to me, you know, and you've been di quoteote dieing, and and in a deficit for ah, like we need to transit you out of that like if you want to change your your physique if you want to, kind of you know, get that toned look. Uh, we can't continue to just die diet diet. We need to put on some more muscle right, and so kind of taking them through that uh, periodization saying okay, like, maybe, like, Let's kind of look at the next year. Let's go into this building phase for the next five to six months. Um, explain to them that it like that is necessary to go into that for a longer period of time at like, probably minimum five months, Uh, maybe four months, but that it takes time right and then okay, Well, you know, transition into maybe going into a cut for three months and then practicing maintenance, and like taking it through the whole peization of what that looks like, so they kind of understand the time line. I think that's one of the biggest things to to actually bring a client through. Because then it shows them like Okay, this is where we're going right. I'm not just goingnna put you into a a surplus for forever right, There's there's going to be some stages to this. Um, So I think that's one of the biggest things. Um. and then, just like tracking different things like tracking. you know different metrics. Um, besides the scale right, so tell it like you know, hammered into their head that Yes, the scale. if we're going into billing phase, the scale should be going up. right. Um, typically, you know we're going to be tracking that on a weekly basis, they're you know, their weekly averages, their by weekly averages, and kind of see that trend up. but we're also going to be tracking Um, their performance right, and how their performance is going, 'cause that's I think the biggest thing. Um, and that's what I try to get across to a lot of my clients is like. Okay, you know, it's going to be mentally hard to to accept that the skill's going going up. You're going to feel fluffy. I guess that's a word that. I, as you say where you're going, you feel fluffy at. Sometimes you're not going to have. Um, you know the best body image on some days like you're gonna feel like. you know. maybe your friend looks super lean and you're just here kind of looking fluffy. Like those thoughts and those feelings are going to occur, So let's prepare you for those right. Let's let's like, do what we can to prepare you, and you know, work with a coach or someone to to help work you through that. Um. so I think that's a big side of things, and then just taking away from the aesthetics focus when you're in a building phase and really really focusing on other metrics and focusing on Um. kind of progressing with that. So you're pre. obviously in a building phase Like we want your performance to go up. We want your strength to go up. So let's focus on that, let's you know, set some goals within this phase that are not aesthetic based, That are more so performance based, or maybe ment mentally mentality based right. So it's just kind

[bryan_boorstein]: 42:15

Mhm.

[rachel_gregory]: 42:16

of picking those different goals that are away from the authentic side of things, Um, and then just kind of trying to convince them that you know building muscle is takes time right, And so being patient and being consistent, Um, and not going into like, I think one of the biggest things is also like telling them. Hey, like are you like really finding out if they're committed to it Because there are times when I've had clients go into a quote unquote building phase and we're like a month in and it's like Oh man, like this scales up and I feel I don't feel good, so I just want to go back into a cut and it's like it's only been a month, so we really need to get that mindset right and just I think working with someone that can really help just to you know, guide you along the way and have someone. In your um, kind of there to help, I guess

[bryan_boorstein]: 43:07

Yeah, was a great answer. I think you covered that really well. You

[rachel_gregory]: 43:10

I feel like I'm rambling, so I'm sorry. Feel free

[bryan_boorstein]: 43:10

anything to add? Stgger. No, you good.

[rachel_gregory]: 43:13

to cut me off.

[aaron_straker]: 43:14

No, no, Brian, you had to followll up to that.

[bryan_boorstein]: 43:17

I'm not going to follow up, but I'm going to ask a different question that I'm curious

[aaron_straker]: 43:20

That's fine.

[bryan_boorstein]: 43:20

about. Can you can you tell me about what you found in your master's thesis in the keo diet for crosssad athletes to discuss that just briefly?

[rachel_gregory]: 43:29

Yeah, absolutely so with that study Um, I always preface that it was in non elite crossst athletes, so it was just kind of like your average Joe going

[bryan_boorstein]: 43:39

Mhm,

[rachel_gregory]: 43:39

across fit. Um. Their main goal was actually to lose body fat right, So performance was not the main goal. Um, cross fit was just their style of exercise right, So it was we had about like thirty two participants. I believe we divide them into a control group which is a standard American diet, Um, an Aquito group, and Um. Basically, after the it was a six week study and Um. After the six weeks we saw that the participants in the Keterjnk Diyt group were able to lose a Sta, statistically significant amount of body fat compared to those in the Um. standard American diet group Um, while increasing their performance to the same degree Um. They, these stats were also on a verage, too, so we have to kind of take that into account right with statistics and and studies and things like that. Um, but the biggest thing with that is that I do, and I know you. you guys know this is a lot of a lot of people in kind of the the space kind of, especially if you haven't done crossp before like we're like you can't do. quieto, you can't do low car, because crossfit is a highly likelytic sport That is true in in some sense, but if we're looking at the average person going across fit right, the average person going across the gym and looking at an average workout. Right so I know at least for me and for a lot of the sorry crossb gyms that I've been to it's an hour long workout, right, T, Maybe ten minutes of that workout. Is that like like ten to fifteen? Is that glyletic

[bryan_boorstein]: 45:13

right, right for yeah,

[rachel_gregory]: 45:13

stage right? the first? sorry, I need to a sip of water. I'm clearly talking too much. Some leaves my voice. Um, the first, like thirty to forty five minutes of that hour workout is the skill and strength based right, So

[bryan_boorstein]: 45:29

Mhm,

[rachel_gregory]: 45:29

yes, there's a glyclytic side of it and yes, you know, if you look at the Crossft games, that's a whole different story, But we're talking about like your average person who goes across it looking to just you know, have that community atmosphere, Maybe like, maybe they are a little overweight and they're looking to lose some body fat. Um, and they're

[bryan_boorstein]: 45:45

right,

[rachel_gregory]: 45:45

just using that to get a little bit of sweat on, so I think that's one of the biggest things to kind of praface Um. with that. But those are the results that came out of that study. Um, would I say like right now if I have a client coming to me, especially a female client who is already kind of on the leaner side. Um, and they're look, and they're doing cross fit What I put them on a stricter Jank diet. Probably absolutely not. Um, just from what I've learned and the mistakes that I've made, and uh, I think that keto can be a great tool in certain certain scenarios, but it really just comes back to like, kind of where that person is what their goals are, what their overall stress load is for the there a lifestyle exciing, Thats something

[bryan_boorstein]: 46:26

Mhm.

[rachel_gregory]: 46:27

all people will miss out on. So Yeah, hopefully that answer your question.

[bryan_boorstein]: 46:31

No, it's all so super interesting. I. I had a feeling that the that the result was going to be that it helped if if the goal was weight, Los, And I remember you put non elite into the description when you mentioned it earlier, so I kind of, I was just really curious on it, because you know, up until about that time like two thousand Sixteen Seventeenquieto was kind of like the accepted way, like paleo, or whatever was the accepted way of of eating for cross Fiit. And then it was right around the time that you did that study that it was kind of shifting and people were like, Oh, it's a liketic sport like you need carbs right. So so is it an odd timing for you to have that study and to get that result? But then the non elite kind of buffers out a

[rachel_gregory]: 47:09

Mhm,

[bryan_boorstein]: 47:09

little bit

[rachel_gregory]: 47:11

Yeah, yeah, for sure,

[aaron_straker]: 47:12

I think it was Um. I mean, it's a a word. there. You use Brian, s, um, accepted method of of eating and I, I think I would even kind of kick that up in Odg and say it was like this suggested method.

[bryan_boorstein]: 47:24

right, right?

[aaron_straker]: 47:25

Um, but again and and what? kind of timeed? back to what? Uh, A few things that were, we have kind of asked you questions, Rachel, and you? You answer them very very well and saying like well, It's contextual dependent based on an individual, Right, and with that kind of when like Paleo was super big and pushed from like you know, H. q, it kind of missed the mark for, like your standard American. Yes, that is fantastic getting them into the gym type of deal. But then people like you, Brian, you know people like me, cause

[bryan_boorstein]: 47:51

y,

[aaron_straker]: 47:52

I remember those days we extrapulated that and like well, we want to push. We want to train really, really hard and cross and we want to be the best in. you know, carbs of the devil and type of stuff. All I need to fuel my work out is black coffee and bacon, and then we couldn't have been further from the truth. Um, and then I think it was around that same time you were saying that like twenty sixteen, twenty seventeen, where you had that like first, like maybe, second generation, of like your cross fit crowd. And and that's what I would consider myself in like that second generation, our bodies were starting to break down from that.

[bryan_boorstein]: 48:23

yeah,

[aaron_straker]: 48:23

specifically, our combination of things are obviously training way too much. not feeling ourselves aptly all through the roof, all that sort of thing. And then we kind of like Oh, this might not be best for like, crosst of sport type of deal. So

[bryan_boorstein]: 48:37

Mhm,

[aaron_straker]: 48:38

it is kind of cool to see Um how that's transition, And then one thing I, I wanted to ask you, Rachel is, as you have gone through like your journey as a coach. and you know, coach, athlete, right, not rock. I would still consider athletes. What are some of the things where you're finding in your own journey? where you like of like approaching the apex of like a new of level of knowledge of things that you are beginning to uncover or see more. Now that you're quite not like super super grasped on yet, but you're beginning to like. what is your time getting right now? In terms of learning more, Is basically

[rachel_gregory]: 49:10

Mhm,

[aaron_straker]: 49:10

what I'm asking.

[rachel_gregory]: 49:11

yeah, yeah, for sure. I think the biggest thing right now that I'm just like super super interestted is like the training side of things. I think it was nutrition like. I've definitely learned a lot and I think it's not that I can't stop learning the nutrition side of things, but I think there does come to a point where it's like maybe they like. I, not that I've learned all that I can, but like there's things are not changing that much in terms of like all of the things that I learned over the years and all the mistakes I've made and learned from that and then the clients that I'm working with, I think nutrition side things, like just realizing that working with different types of clients, everybody's just so individual in that sense. Um, but with the training type things, I just feel like it's just like there's It's never ending like there's so much. Um, so that's what I'm just like super nerting out on right now is just like getting into like all the N one stuff like that' stuff is super interesting to me and just going into like, like We. You were kind of joking about. like, Um, like short and verse length in and like, Does that matter like you know, a year two years ago I be like. What the heck are you talking about? Um?

[bryan_boorstein]: 50:14

He

[rachel_gregory]: 50:15

So that type of things I just think is super interesting, but I also think you know there is a point where it gets super super advanced in that sense, Um. but I think the more advanced so you can get, the more you're able to kind of um, break things down for someone who might not even be training or might not even be advanced and train their newer right. So I think with the training side of things, that's something that I've been spending a lot of time on. Um, and it just interests me, so I like to geek out on that.

[bryan_boorstein]: 50:45

are the physique development guys. They pretty much all and one based in methodology, Right,

[rachel_gregory]: 50:51

Yeah, cause I believe because Austin current, it's Austin, current, Alice

[bryan_boorstein]: 50:54

Yeah,

[rachel_gregory]: 50:55

Bush, and and subush. Um, So Austin came from Enon, I believe, or he works with them. So yeah,

[bryan_boorstein]: 51:00

he worked with them. Yeah,

[rachel_gregory]: 51:01

yeah, yeah, so I think a lot of their their style of training is is the same. Um, so

[bryan_boorstein]: 51:09

very cool. Well, next time you're out in the Colorado area, willll have to try and get a seession at the the hq there, because I know you came like uh, six months ago or a year ago, right.

[rachel_gregory]: 51:18

yeah, yeah, I was in Boulder a few months ago for some business stuff. Yeah,

[bryan_boorstein]: 51:22

yeah, yeah, yeah,

[aaron_straker]: 51:24

I know where we'. kind of coming up on our time here shortly, but we. I have one more question for you that I want to kind of wrap this up with. So with our overall theme of building muscle for women. If you had to break down, what are your? Maybe let's let's do three right cause it's pretty tangible. What would you say are like the top three considerations that you would want like if they, you know a woman who's out there listening to this episode to consider and apply objectively into her training, nutrition et Ctera, for pursuit of hypertrophy,

[rachel_gregory]: 51:55

sure, so top three, Um,

[aaron_straker]: 51:57

Or

[rachel_gregory]: 51:58

I think the

[aaron_straker]: 51:58

maybe the top three mistakes or something like that, Like

[rachel_gregory]: 52:00

yeah,

[aaron_straker]: 52:01

just the real tangible, bite by size ones,

[rachel_gregory]: 52:03

yeah. Yeah, so I would say, the first thing is just overall, like the starting with the nutrition side things. I'll just take that standpoint. Um. you know, like I said, making sure that you're fueling appropriately and eating enough in general. Um, I think protein is one of the biggest things. Like all of the clients I work with They' when they come to me, no matter what type of die style they're coming from, Um, It tend there, tend to be very much undereing protein. Um. and so obviously, if the goal is to build muscle and to recover properly like we need to get that protein up. Um, So that's kind of one of the main mistakes I would say is just overall eating enough food. Um, in terms of calories, Um, but I think protein is the biggest thing there, and then obviously leveraging you know, carbs, depending on on where you're at, Um, then what works within your training? your lifestyle. Um, and kind of not fearing, you know certain macro nuutrients, and realizing that they all have a place, Um in what you're doing, Um, so that would be probably number one, Um, number two. I kind of already allude to this, but the recovery side of things like just you know,

[bryan_boorstein]: 53:07

Mhm,

[rachel_gregory]: 53:08

realizing that doing more is not always better. Um, you know, it's the difference between doing hard work and being overworked right. So realizing that that can have a huge detriment to what you're doing in terms of working really really hard in the gym and not seeing the results from that, I spent a lot of time doing that, Um and I, I have a lot of women that that are doing that, too. They. Just you know whether it's doing too much too much cardio or just training too much in general, just not giving yourself enough time to recover and rebuild. Um, 'cause like we said, you know exercise to biild, Not to Well, That's a exercise. Well. that's another one. exercise to biild. Nots Los. focusing on the cardioacpect of things, but also realizing that you know muscles aren't built in the gym. they're broken down the gym. They're built during that recovery side of things. Um, and then with that overall stress load, Just in general, that kind of goes at that one. just like, kind of looking at your overall lifestyle and like stresses and and recovery'. Not just you know the days that you take off from the gym, but it's also like how you're recovering in other aspects of your life. So like what's your stress management like you know, what's your sleep like, what's your quality of sleep. Like all these things matter, and all these things play a role in role in your ability to recover. Um, so I guess that could all be kind of the recovery side of things. Um, what else? St. number three? I don't know. it's so hard to choose. What did I say? nutrition, um

[aaron_straker]: 54:31

nutrition recovery.

[bryan_boorstein]: 54:31

recovery.

[rachel_gregory]: 54:32

recovery.

[bryan_boorstein]: 54:33

give us a training one. give us a training one for women.

[aaron_straker]: 54:34

Yeah, we need a training one. Yeah,

[rachel_gregory]: 54:35

Oh, training. Yeah, absolutely so. I think with training, Um, you know, putting your ego aside is one thing, and I think with ego we have different assets to that too. It's like you know, we kind of let our go control things sometimes, so whether it's going to the gym and feeling like you need to to lift heavier, Um, you know feel, maybe your like lack of confidence is a big thing with a lot of women. Um, so kind of just setting your ego aside and saying like all right, Let's you know, let's focus on what I'm here to do. Let's not you know, worryed about who's you know next to me or you know, getting on my phone during my session or like, whatever it may be like how you look in the mirror and blah blahah, blah, um, So putting that aside, and then also just in terms of training, like making sure that you are training for your specific goal. Like making sure that you are. You know if your goal is to build muscle like you need to be training in a way that you are stimulating that muscle that you're setting yourself up to execute the the exercise properly that you are, you know, have intention behind your training, and that you're focusing on not just moving things from A to B. right, you're focusing on actually stimulating what you're trying to stimulate. You're actually putting intention behind that, Um, and you're not just trying to quote. unquote. Get through the session as fast as possible, so I think that would be probably one of the the biggest things in training.

[aaron_straker]: 56:00

those desert. those are three really good ways to summon. up. In my opinion,

[bryan_boorstein]: 56:04

Yeah, I agree, I think it's so interesting when you talkcause. It really is very dependent upon who you're talking to who your audience is. So it seems like when you talk you're talking a lot of times to that like typepe, like x crossitor that pushes so hard And then there's the other person whos the person that like doesn't push hard enough. and I never find myself talking to that person. either. I always see to do it more like the way you do where we are trying to like realel people back in. So it's interesting when you think about it, though, because the the way you approach it is completely different based on the audience that you're speaking to. Um. Anyways, thanks so much for for coming on. tell all of the people where they can find you and learn more about you.

[rachel_gregory]: 56:42

Yeah, for sure, so I have um a podcast myself. It's called Netflix and chill. Um. My uh website has all of has. My podcast has all my programs on it. It's Metflix live dot com. Um. we have the The muscle science for a woman program. We just went through the first round, Um back in Aprils, when it started, so we're probably going to be gearing up for another round of that. Umm, not exactly sure when, but if anybody's interested is listening interested. Um, to learn more about that pro program that's on my website. It's Netflex live dot com slash M, s. W. You can sign up, you know for the waiting list, Um, and then on integrams, probably our most active. so my handles at Rachel Gregory Dot, Cns,

[aaron_straker]: 57:23

awesome, I'm going to link all that stuff up in the show notes. and for the listeners out there, Rachel has a fantastic uh prote powder based ice cream recipe on that website. I use it periodically myself. I'll send it to clients. I'll put that in the show notes as well. That one is definitely one of my favorites. You want. Just's like. It's like kind of guilt free. as outrageous as it kind of sounds. But it's pretty damn decent on top of it too awesome.

[rachel_gregory]: 57:49

absolutely. thanks.

[bryan_boorstein]: 57:50

Very cool, thanks Rachel.

[aaron_straker]: 57:50

So thank you. thank you for coming on the show. Rachel. Uh, everyone out there. thank you for listening is always Brian and I will talk to you next week.