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Rachel Gregory

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Costa Rica
Tamarindo
Rachel Gregory

Rachel Gregory is on a mission to help you reveal the confident, badass woman you already are. Join The Flex Fam!

She wants to show you how you can change from the outside in, through a step-by-step process that’s been proven with hundreds of clients. I'm on a mission to help you reveal the confident, badass woman you already are. I've sifted through the BS and lies; all you have to do is take my lead. If you feel stuck and are tired of trying the same old crash diet or cardio crapshoot, you’re not alone. Welcome to a world where consistency takes precedence over quick fixes and hard work is the name of the game. It’s going to take time, patience, and discipline..but if you’re ready to put in the work, you've come to the right place! I'm the host of the MiniFlex Podcast, co-host of The Muscle Science for Women Podcast, best-selling author, and board-certified nutritionist. I run my own nutrition and fitness business, RG Fitness, where I help my clients reach their goals in both one-on-one and group settings.

09/02/2026

✨ My Winter Comfort Bowl ✨

This bowl has been my saving-grace comfort meal all winter long ❄️

It started as a breakfast and somehow became… everything.
Breakfast.
Dessert, some days.
And sometimes full-on dinner.

Here’s the combo I keep coming back to:

🥣 Roasted koginut squash with cinnamon + salt
(yes, a new squash love has entered the building. Don’t tell Kabocha 🤫...IYKYK)
🫐 Topped with frozen berries
🔥 Microwaved for about 60 seconds until it’s warm and jammy

While that’s heating up, I mix Greek yogurt with Legion Cinnamon Cereal protein powder 😍
If you haven’t tried this combo yet, you’re missing out on a whole lot of yummy protein deliciousness. Yup, that’s how we’re describing it.

Put it all together ⬇️
Yogurt on top, nuts + seeds, extra cinnamon or pumpkin pie spice, and a little salt.

Warm. Cozy. Sweet but not too sweet.
I’ve had this twice in one day more times than I can count 🤷🏻‍♀️
I like what I like, okayyyy.

Also… don’t sleep on the Cinnamon Cereal flavor.
My code RGFITNESS gets you 20% off 🤍

Comfort doesn’t have to mean blowing it up. Sometimes it’s just eating the same cozy bowl twice in one day and calling it self-care 😙

05/02/2026

I’ve been a nutrition and fitness coach for over 10 years, and I’ve still started over more times than I can count.

Monday restarts.
Post-vacation restarts.
“I’ll get back on track after this week” restarts.

Every time something felt off, my brain went straight to: reset. Start fresh. Do it right this time.

But here’s what I’ve learned: starting over doesn’t fix the part where life gets messy. It just delays it.

The skill I actually needed wasn’t how to have a perfect week.
It was how to keep going after an imperfect one.

How to stay in it when my schedule falls apart, when I’m tired, when motivation isn’t there.

That’s not something you figure out by restarting.
It’s something you build by continuing.

That’s why I’m running the Stop Starting Over Challenge starting February 9.
It’s free, it’s 14 days, and it’s not about perfection.

It’s about what to do after the imperfect days so you don’t feel like you have to start over again.

If that sounds like something you need right now, sign up here: https://www.rgfit.com/sso-opt-in

03/02/2026

That’s not you being lazy.

That’s you being tired.

Tired of feeling like every imperfect week means you blew it.
Tired of feeling like consistency only counts when life is calm.

You already know what to do.
You might have done it before.
You might even be doing it now… until things get busy.

And then the wheels come off.

I don’t teach women how to get more motivated or more disciplined.

I teach them what to do after things fall apart.

How to bounce back without punishing yourself.
How to keep going without starting over, so one bad week doesn’t erase all your progress.

That’s exactly what the Stop Starting Over Challenge is about, starting February 9.

One simple skill most fitness plans never teach:

what to do after you fall off.

No perfection.
No catching up.
No pressure to do more.

Just support for staying consistent in real life.

If you’ve said, “F it, I’ll start over next week,” more times than you can count, this is for you.

👉 Join here: https://www.rgfit.com/sso-opt-in 🤍

31/01/2026

This is usually where things start to fall apart.

Not because you stopped caring.
Not because you’re lazy.

But because life picks up, and most plans only work when life is calm.

One busy week turns into,

“I’ll restart Monday.”

Again.

If that feels a little too familiar, I want you to hear this.

You don’t need more motivation.

You need a way to stay in the process when life isn’t perfect.

That’s why I’m running something new starting February 9.

It’s called Stop Starting Over.
A free, low pressure 14 day experience to help you practice continuing instead of restarting.

No rigid rules.
No pressure to catch up.
Just simple support for real life.

If this hit, comment “STOP” and I’ll send you the details 🤍

23/01/2026

My bookends lately ☕️🍫

For a long time, nights were where I’d feel the most snacky.
Not true hunger, just that tired, end-of-day “I want something” feeling.

So instead of trying to white-knuckle it, I gave myself something intentional.

AM = coffee with creatine + protein mixed in as my “creamer.”
Tastes good, gets protein in early, and removes the excuse to forget my creatine 😜

PM = protein hot chocolate.
Warm, cozy, and a simple way to close the day feeling nourished instead of grazing.

This isn’t about optimization or perfection.
It’s about small, repeatable habits that make consistency feel easier.

This is exactly the kind of thing we focus on inside The Flex Fam - building habits that actually fit real life and evolve with it 🤍

(And if you’re using Legion, my code RGFITNESS gets you 20% off)

P.S. Mia approves of all routines that involve warmth and minimal effort 😆🐾

31/12/2025

One more time for sunshine, lots of laughs, salty swims, and good vibes only in Costa Rica ☀️🏝️ My nervous system says thank you 🙏

26/12/2025

Snowy days, festive nights, and moments that remind me what matters ✨ Merry Christmas 🎄🤍

18/12/2025

Take the trip where your only responsibility is enjoying the moment…and food, coffee, views, & vibes 😎
Costa Rica 🌿

26/11/2025

Grateful for the small moments this month ✨

26/10/2025

First Halloween party in the new spot 👻 Spooky crew came through 🖤💀

17/10/2025

💫 Emotional Reset: What I’m Releasing ↪️ Reclaiming

This week has been about re-regulating, slowing down, and giving myself space to land after an emotional few weeks.

During our Flex Fam Zoom call on Tuesday, we did an emotional reset exercise that helped me slow down and reconnect. I’ve been sitting with my own list, reflecting on what I’m releasing and what I’m reclaiming. It’s been a week of finding peace in the little things that make me feel like me again.

What I’m Releasing
✨ Emotional exhaustion and the lingering overstimulation from travel
✨ The tendency to overthink or replay moments that don’t need revisiting
✨ The heaviness of returning to a place that used to be home
✨ The pressure to bounce back before I’m truly ready
✨ The urge to stay busy instead of feeling what needs to be felt

What I’m Reclaiming
✨ Presence, being fully here in Chicago
✨ Gratitude for how much I’ve grown since that chapter
✨ Calm and routine through morning walks, cooking food I love, and listening to music
✨ Lightness, allowing joy and ease to return after processing the heavier stuff
✨ Clarity, remembering why I left and what I’m building now
✨ Confidence in my independence, feeling grounded in time alone
✨ Joy in the simple things - retail therapy on Michigan Ave, L rides to football practice with Mia, River walks, and finally showing her The Bean 🐾
✨ Comfort in creating a space that feels like mine - turning my kitchen into a sanctuary, organizing my closet, and adding vibey lights to every room (iykyk)

If you’ve been craving more connection, reflection, and structure on your own journey, that’s exactly what we do inside my Group Coaching Membership. It’s more than fitness, it’s about learning how to regulate, rebuild, and reconnect with yourself 💫

👉 rgfit.com/theflexfam for more info 🫶

10/10/2025

Sometimes going back reminds you how far you’ve come…

A short reflection from this week’s Friday Flex newsletter 🤍

Going back to San Diego hit harder than I expected. It was such a fun weekend, full of football, friends, and familiar places, but also a lot emotionally.

I got to cheer and play with both of my teams - my Chicago crew and my San Diego family. New friends in old places, familiar faces, and that bittersweet feeling of being connected to two chapters of your life at once.

But it was hard too. Going back to a city I left with a broken heart brought up more than I thought it would. Even though it was full of love, I still felt a little out of place, like I was visiting a past version of myself.

Now that I’m back in Chicago, I’m doing what helps me reset: long walks with Mia, quiet mornings, meal prep, the gym, and just letting myself feel it all.

Sometimes healing looks like espresso martinis and laughter. Other times it looks like sitting in silence trying to make sense of it all. Both matter.

Confidence, like healing, comes in waves. And I’m just learning to keep riding them 🌊

💌 rgfit.com/newsletter for the full Friday Flex 💪

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