Rachel - Base Camp Wellness

Take me with you to the gym using these 3 cues.

🏋️‍♀️ Deadlift? Get tall, grip, push the floor

🏋️‍♀️Squat? Get tall, grip, push the floor

🏋️‍♀️Bent rows? Tall torso, grip, drive into the floor

🏋️‍♀️Push ups? Stay tall, push the floor (ok, there’s nothing to grip)

Email list gets a full video on it Monday ✌️

Kettlebells started as just another tool. But they've become an integral part of my training for sooo many reasons.

KB complex from adductor rock:
Swing
Clean
Press
Windmill
Snatch down

#gymsky #fitnesssky #kettlebells

Wasting time in the gym? I hate that for you. Instead:

✅ Same/similar workouts for 3-6 week blocks

✅ Track data in an app or notebook 📓

✅ Swap exercises or ask to work-in rather than waiting for busy equipment

✅ Use an app, phone or watch timer to keep rest periods honest

#fitnesssky #gymsky

😬 Choosing a goal or program that doesn't fit the demands of real life ➡️ ➡️ overwhelm

But, even in a busy or stressful season, training CAN feel supportive.

✅ DOWNLOAD Strength for Your Season and steal my 3 step process I use to guide clients through choosing a goal that fits real life

4 mistakes I see folks make:

1️⃣ Being "time optimistic"- not budgeting at least 1-2 rest days

2️⃣Keeping strength the SAME while their endurance ramps up

3️⃣ Not considering "life load" or stress

4️⃣ Choosing based on "ideal" vs as-is, right now life

#fitnesssky #gymsky #lifting

4 #strengthtraining strategies I use with my clients to feel strong AF for #hiking and #trailrunning season.

Sprinkle them into your spring training and enjoy those mountain slogs this summer ⛰️

#fitnesssky #gymsky #runningsky

More info on the best time to train this way...

#gymsky #fitnesssky #runningsky #strengthtraining #running #personaltrainer #strengthcoach

🚨 No need to clutch your pearls or throw away your barbell. CONTEXT::

If you are an endurance athlete - runner, hiker, biker...MOST of the year I do want you lifting fairly HEAVY.

But in pre-/early-season, I like a phase of high rep challenging work to build FATIGUE RESISTANCE.

Real talk:

💪 Fitness will not ALWAYS be a priority. And I say that as someone who's job is fitness.

💪 Your goals & training should ebb/flow across months/years

💪 Doing this builds SELF TRUST in your own ability to navigate bumps & adjust your approach

#gymsky #fitnesssky

Would rather be on the Oregon Trail 💀 than the proverbial "wagon".

The real "secret" is learning to ADAPT training to SUPPORT your season of life:

1️⃣ scale workouts for time

2️⃣ adjust training on a given week for the top priority

3️⃣ choosing a focus for the next months that fits real life

Struggling to stay in that aerobic base building zone?

Here are 3 simple phrases I use throughout my run to keep is CASUAL.

#aerobictraining #running #runsky #runningcoach #personaltrainer #fitnesssky #gymsky

⛰️PSA hobbling down your steps the day after a big hike or trail run is OPTIONAL...with the right training.

Here are 3 of my favorite training methods to feel strong AF on those early season adventures.

PS - I'm launching a new training membership for outdoor sports. See my bio for more!

Help EMERGE Open a Real Gym! Coach Kate is finally opening her own space in Winooski, VT, and she needs your help to do it!

Hey #fitnesssky #gymsky fam - a local coach is opening a gym in #vermont most diverse city, Winooski, and she needs help to do so.

Support if you can, or just re-share and spread the message. Woman-owned strength gyms are rare and Kate is a fantastic coach!

bit.ly/41IXqmW

If performance, or the adaptations that come with it, are your priority:

Training fasted is not the way.

Train fed.
Let your heart, lungs, muscles, nervous system, mitochondria be the limiting factor...not your lack of fuel.

Your body will INVEST in building itself up 💪

#fitnesssky #strongwomen

Ooh I have really gotten into audiobooks too (especially with a great narrator). Such a nice mental escape!

Yes!! I need to pencil a sauna day into my calendar 💯

Snatch practice in slow-mo & real time. 2 weeks till I test for my #kettlebell certification!

A few things to refine yet but it's progress from where I started.

#fitnesssky #gymsky #strengthtraining #strengthcoach

Hit me with your fave low-/no cost #selfcare or #wellness practice!

A few of my faves lately:
🌱 watering plants
🌲trail run & murder podcasts
✨tarot card pulls
💪kettlebells
👖actually getting dressed
🐶 dog walks
😋 packing snacks for myself
📒 journaling

Don't all happen each day, but even 1-2 help

If you struggle with front racking #kettlebells, here are 4 things to try 🤗.

Goal of front rack is:
✅ challenge your core for carries, marches, etc

✅ position the bell for presses, squats, lunges

..not 🚫 stress shoulder, wrist or elbow

#strengthtraining #kettlebell #fitnesssky #gymsky #gymtips

Evil but effective. #turkishgetup hovers to practice creating SPACE to sweep the leg thru by opening hips & actively driving that hand & opp foot into ground.

V. Spicy 🔥 so start bodyweight or light!!

#kettlebells #fitnesssky #gymsky #strengthtraining #functionalstrength

Did you know...you can work *just* the down (or just the up) phase of the #kettlebell snatch?

This is a great way to practice specific skills without the complexity or fatigue of tying it all together in continuous #snatch.

#fitnesssky #gymsky #kettlebells #strengthtraining

How do trainers train? Here's today's sesh - focusing on #kettlebell swings as I prep for my certification in 3 weeks 😬 and upper body strength.

I prefer simple (simple ≠ easy!)'

- power
- 5-6 strength moves, usually in pairs/circuits
- a lil 🔥🌶️ finisher

#fitnesssky #gymsky #strengthtraining

Ok, it's a little off topic but if you've never been to #vermont in the summer...you should. Because we do this shit right.

Mini-Tutorial: KB GOBLET CLEANS

You can use goblet cleans to...

✅ Develop POWER
✅ Do goblet squats, marches, or carries
✅ Conditioning by combining a goblet clean and goblet squat (...back into a goblet clean, repeat)

Have you done them? Lmk below 👇

#kettlebells #fitnesssky #strengthtraining

Find yourself slumping and schleping over to the racks to put your kettlebells away after a flawless set of squats?

Here are 5 WAYS to move your kettlebells safely - use this menu to choose a technique that works for your bell weight & skill level...

#fitnesssky #gymsky #kettlebells

Hi. I care about you too much to let your #kettlebells keep destroying your wrists in cleans.

Here's 3 things I did to fix mine.

✅ If you're local to VT, come to my cleans workshop this Sunday! Message me for a link.

✅ If you're not, I'm sharing tips all week 🫶

#fitnesssky #gymsky

I hope that "gorgeous but highly aggressive" is how they refer to me too 😆😆

Working a new movement for me: single jerk and power jerk with a 44 lb #kettlebell - 3 x 6, alternating regular and power (aka more explosive DRIVE into the floor).

Bans off our bodies shirt for JD Vance visiting our state ✌️🖕🐍

#fitnesssky #gymsky #strengthtraining #kettlebells