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EARLY BIRD SPECIAL IS AVAILABLE FOR ONE WEEK. Use the discount code 5WEEK to get $50 off of your program before March 27! This is a virtual online group that will include meal plans (these will be very simple and basic until your goal weight is achieved), virtual coaching and able to do at home workouts with online group support. Clients will have an opportunity based off of their ability to follow the program at least 80% each week to have customoized coaching via message with Rachel. You will need a: Food Scale Dumbbells or Kettlebells Bands, small for glutes bench is optional Perfect for those getting ready for vacation this winter and spring and need to dial it in a bit!
This program will start May, 6th (The first Monday of May) EARLY BIRD SPECIAL IS AVAILABLE: Use the discount code 5WEEK to get $50 off of your program before April 30! This is a virtual online group that will include meal plans (these will be very simple and basic until your goal weight is achieved), virtual coaching and able to do at home workouts with online group support. Clients will have an opportunity based off of their ability to follow the program at least 80% each week to have customoized coaching via message with Rachel. You will need a: Food Scale Dumbbells or Kettlebells Bands, small for glutes bench is optional Perfect for those getting ready for vacation this winter and spring and need to dial it in a bit!
★ Get ready to build muscle and increase overall strength! ★ This program is perfect for women who want to develop a strong foundation of strength training. ★ Each workout starts with a compound movement to build strength and also utilizes supersets to maximize efficiency in the gym. ★ The first phase includes 3 workouts a week, progressing to 4 workouts a week in weeks 5-16. Workout splits vary. Includes: ☆ Structured workouts focused on progressive overload to build muscle ☆ Well-rounded workouts with extra emphasis on glutes ☆ Workouts can be tailored to your personal goals ☆ Progress tracking in-app to meet your goals ☆ Coach messaging 24/7 to support your holistic growth in fitness, nutrition, mindset and lifestyle ☆ Group chat for support and motivation with likeminded women Note: Equipment needed includes a food scale and step counter and gym equipment (home version coming soon)
★ Transform your metabolism through nutrition and daily activity energy expenditure ★ Nutrition is responsible for most body composition changes ★Personalized nutrition support to meet your goals ★ Nutrition coaching utilizes an approach that promotes positive changes, healthy habits, and sustainability--while still enjoying your favorite foods and meals out in moderation Includes: ☆ Access to app including in-app meal tracking, unlimited messaging with your coach and supportive group chats with likeminded women ☆Weekly check-ins for accountability, including holistic assessments of your activity, lifestyle, sleep, hydration, stress, and recovery Note: Equipment needed includes a food scale and step counter
• Accelerate your progress with customized coaching • Build muscle through structured workouts that focus on progressive overload, either in the gym or at home • Follow a 3 or 4 day a week routine with workouts changing every 6 weeks • Personalized nutrition support to meet your goals, whether that means building muscle, losing body fat or both • Nutrition coaching utilizes an approach that promotes positive changes, healthy habits, and sustainability--while still enjoying your favorite foods and meals out in moderation • Access to tracking app including unlimited in-app messaging with your coach and supportive group chats with likeminded women • Weekly check-ins for accountability, including holistic assessments of your activity, lifestyle, sleep, hydration, stress, and recovery Notes: -Check-ins are done via a form and are responded to within 24-48 hours -Equipment needed includes a food scale and step counter -This is the gym-based version; home workouts coming soon
Monthly Nutrition and Workout Programming: Get ready to drop body fat and sculpt a lean physique with my Elite Transformation program! This monthly program has been refreshed with an exciting NEW workout program and meal plans to have you transforming the Elite RR way all delivered through my app! Each month, you’ll be focusing on FAT LOSS while maintaining lean muscle mass for a lean and toned physique. Combined with a meal plans, and exclusive expert tips, you’ll have all the tools you need to reach your goals. What’s included? Weekly Check ins and Scans with Rachel and the Inbdody 570 Body Composition Scanner to track progress. NEW and IMPROVED workout programs filled with Rachel's go to exercises or if you want additional cardio routines on top of your current workout plan. Training: Will be based off of and customized for your goals! MEALS: Recipes for regular OR vegetarian. Daily calorie and macro breakdown to suit your individual goals. Calorie level is calibrated based on your individual factors to ensure the right meal plan for you. Access to an updated recipe database for you to swap recipes as you go. Access to messaging and accountability! 24/7 support from Rachel through her new app! Everything you need to achieve your fat loss goals will be at your fingertips. this progam is suitable for all fitness levels. This program is for those looking to decrease body fat, tone up or add strength, while increasing confidence and leveling up your mindset. Let's transform together.
WHEN: 5:30pm-6:30pm EACH Tuesday & Thursday in May, Starting Thursday, May 2nd WHERE: In person at Rachel Rowley Fitness located near the Valley Costco & Fairgrounds MORE DETAILS: There will be a total of 9 workouts (no refunds or credits if you can't make all 8 workouts) There will be a maximum of 8 people in this group. Series participants will also get access to optional workouts they can do outside of the Tuesday and Thursday Series available on the RR App that will focus on strength training. This series will focus on High Intensity LOW IMPACT interval training split with Strength and Resistance Training and individuals will be working on cardio health and lifting total body. There will be no jumping, burpees or plyometrics. What is HILIT? High intensity, low impact interval training (HILIT) combines the benefits of high-intensity interval training (HIIT) with exercises that are gentle on the joints. This type of workout can offer several benefits: **Cardiovascular Health**: Like traditional HIIT, HILIT can improve cardiovascular health by elevating heart rate and increasing blood flow. It strengthens the heart and improves circulation, which can reduce the risk of cardiovascular diseases. **Calorie Burn and Weight Loss**: HILIT is an effective way to burn calories and lose weight. The high-intensity intervals boost metabolism and continue to burn calories even after the workout is over, aiding in fat loss. **Muscle Tone and Strength**: HILIT workouts often incorporate resistance exercises that target various muscle groups. This can lead to improved muscle tone and strength without putting excessive stress on the joints. **Joint Health and Injury Prevention**: The low-impact nature of HILIT reduces stress on the joints compared to activities like running or plyometric exercises. This makes it suitable for individuals with joint issues or those who are recovering from injuries. **Improved Endurance**: Regular HILIT sessions can enhance endurance and stamina. By challenging the cardiovascular system and increasing lung capacity, individuals can perform better in various physical activities and daily tasks. **Time Efficiency**: HILIT workouts are typically shorter in duration compared to traditional cardio or strength training sessions. This makes them ideal for individuals with busy schedules who still want to reap the benefits of exercise. **Versatility**: HILIT workouts can be adapted to suit different fitness levels and preferences. They can incorporate a variety of exercises such as cycling, ski machine, rowing, sled pushes, rope pulls and battle ropes. **Mood Enhancement**: Like all forms of exercise, HILIT can boost mood and reduce stress. It stimulates the release of endorphins, chemicals in the brain that promote feelings of happiness and well-being. **Metabolic Benefits**: HILIT can improve insulin sensitivity and regulate blood sugar levels, which is beneficial for individuals at risk of type 2 diabetes or those managing the condition. WHY STRENGTH AND RESISTANCE TRAINING? Strength training offers a wide array of benefits for both physical health and overall well-being. Here are some of the key advantages: **Muscle Strength and Endurance**: Strength training helps to increase muscle strength and endurance by causing microscopic damage to muscle fibers during exercise, which then repair and grow stronger during rest periods. **Improved Bone Health**: Weight-bearing exercises, such as strength training, help to increase bone density and reduce the risk of osteoporosis, especially important as we age. **Enhanced Metabolism**: Building lean muscle mass through strength training can increase your resting metabolic rate, helping you burn more calories throughout the day, even at rest. **Fat Loss**: Strength training can aid in fat loss by increasing muscle mass, which in turn increases the body's overall energy expenditure. **Better Joint Health and Flexibility**: Strengthening muscles around joints can improve joint stability and reduce the risk of injuries. Additionally, incorporating flexibility exercises into a strength training routine can help maintain or improve range of motion. **Improved Posture**: Strengthening core muscles and those responsible for proper posture can help prevent or alleviate common posture-related issues, such as lower back pain. **Enhanced Functional Capacity**: Strength training can improve your ability to perform everyday tasks, such as lifting groceries, climbing stairs, or carrying children, by increasing overall strength and endurance. **Increased Mental Well-being**: Exercise, including strength training, has been linked to improved mood and reduced symptoms of anxiety and depression. It can also boost self-confidence and self-esteem. **Disease Prevention**: Regular strength training has been associated with a reduced risk of chronic diseases such as heart disease, type 2 diabetes, and certain cancers. 10. **Better Sleep**: Engaging in regular physical activity, including strength training, can help improve sleep quality and duration.
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Polycystic Ovary Syndrome (PCOS) is one of the most common endocrine disorders affecting women of reproductive age. It brings with it a host of symptoms ranging from irregular menstrual cycles and infertility to increased androgen levels and metabolic irregularities. While treatment options vary depending on the specific challenges faced by each woman, Myo-Inositol, a naturally […]
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