TRAINING

- RACHAEL'S TRAINING TIPS -

WHATS HELPED ME ALONG MY JOURNEY

The Acute Stress Response, what systems are challenged and how to support them

The ACUTE Stress Response 📌Systems that are challenged📌How to support them-Nutritionally-Physically📌Most importantly -WHY-( remember I’m a big proponent of knowing the WHY behind information ) I will always be expanding on these but here is a bite size breakdownSee below for the WHY & more on each Coming up ‼️ 📌A list of Antioxidant and …

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Understanding our Fight or Flight Stress Response First Responder series. The systems and Hormones Involved

Who has been a victim of the mom seatbelt🙋🏻‍♀️ (who has been the mom seatbelt 🙋🏻‍♀️😂 ) You know when mom has to slam on the brakes and her arm comes flying across your chest 👀 Both of you are equally surprised… It all happens before either of you can consciously process the situation That’s …

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The 2 Tiered system of Stress, The Nervous System & the Endocrine System

I’m not here to serve up fluff sandwiches(Taste good but zero nutritional value…) Info can be like that tooSounds easy and cuteBut doesn’t move the needle I want to EMPOWER you with this information BUT I also love EASY ways to remember things so stay with me -I got you- First Responders If we want …

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Stress, there is more than one kind for First Responders

Considering our jobs as First Responders evolve around STRESS, it’s not something we all understand all that well do you agree? We may learn about the stress response in relation to patient care but we are never taught much about how it relates to US! It’s time we take the time to really educate ourselves …

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Walk don’t run, unless you want to…

What is one of the most underrated forms of exercise for 📌Fat loss📌Improved mood📌Cardiovascular health📌Metabolic health📌Musculoskeletal health📌Nervous system health Walking!!! That’s right, you don’t have to leave your workout drenched in sweat every time to have accomplished something High intensity all the time leads to diminishing returns… Work smarter Not harder applies here While I …

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The Lymphatic System, Why this unsung hero is so important for Fire Fighters

The Lymphatic System. This system is a huge part of our immune defense systems 🦠 I like to think of it as one of your bodies ways of taking out the trash 🗑 I have broken down… 📌 HOW it works 📌 WHY it’s so important for Firefighters to understand ‼️ 📌 PREVENTION measures 📌 …

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The gym is for building ourselves, leave weight loss for the kitchen

The gym is for building ourselves. It’s about growth both physically and mentally A place where you leave as More than when you arrived Weakness ➡️ StrengthThoughts ➡️ ActionFatigue ➡️ EnergyPain ➡️ Power To make working out about weight loss cheapens it’s power and yours. You are there to transcend all the BS. It’s a …

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Why First Responders need to Prioritize posterior chain training

I’m starting a new trend, Back & Glutes are officially the new Chest & Bi’s Chest and Bi’s have had a good run but I’m calling them out! And making way for today’s unsung heroes …Back & Glutes All jokes aside, I think we can all agree we are a anterior dominant society these days. …

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How to Optimize Female Fitness through Phase Based Training

What is Phase Based Training and How Can it Optimize my fitness as a Woman There are two main camps out there.  Camp 1) Women should not train like men or lift weights because they will get bulky and look masculine.  Camp 2) Women should be training the same as a male as the Camp …

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How to Create a Stronger Vision for a Stronger you

Want to get in the best shape of your life? How changing the narrative has to the power to not only transform your body but also turn the journey into a process you love. The Mission How the current narrative just doesn’t serve us Why it comes BEFORE diet and exercise when it comes to …

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