Rachel Guinn Fitness

11/04/2022

Please be sure to check out my new page. I'm slowly transitioning. Aster Fitness and Wellness. This page will fade soon.

08/04/2022

A few fun ideas for parents to burn calories while playing with their kiddo(s). Get your body moving and get the kid(s) off the electronics!
https://www.thv11.com/video/entertainment/television/programs/the-vine/keep-you-and-the-kids-fit-and-having-some-fun-at-the-same-time/91-233895d0-1863-4da6-9500-65f45230013a

Keep you and the kids fit and having some fun at the same time

07/07/2022

I'm not going to apologize for this post. It will probably be a trigger. If it, maybe it's your time.
Stop saying you don't have time to workout. Stop convincing yourself of that. Stop speaking that over yourself. Choose your words wisely.
I'm too busy watching every episode of Stranger Things. I'm too busy scrolling on TikTok. I'm too busy reading the novels just before you get to the Pinterest recipe. I'm too busy running myself into the ground taking my kids to their 7 different extracurricular activities. I'm too busy working so hard I'm making myself depressed. How about we just tell it like it is? Saying you're too busy to work out takes the shame/blame away from your choices.
Be an example for your kids and loved ones. Take care of yourself so you can take care of others. Our world has made us believe we have to be overwhelmed, over stimulated, and in a hurry. Evaluate where your time and energy goes. Do you feel like you're doing a million things a day but never really feel accomplished? Slow down!
Choose your words wisely. Speak truth and health and healing. Shift your mindset and your words and watch how things fall into place. You will be shocked.

06/22/2022

Have you ever been told you were deficient in Vitamin B? 🙋‍♀️ I sure have! I started popping Vitamin B stat because I knew the amazing benefits of it and how necessary it is for our mental and physical health.
But were you told why you're deficient or what changes need to be made so you could increase your levels? Besides popping a pill! Did you know you shouldn't have to take a B supplement for the rest of your life?
Fun B facts.... 9 times out of 10, Vitamin B deficiency means adrenal fatigue. Coffee depletes your Vitamin B levels. Vitamin B is produced in the gut. Coffee can cause inflammation in the gut. Our happy chemicals are produced in the gut. Vitamin B is essential for the production of Magnesium. Magnesium can lower BP, fight depression, and increase energy (among a ton of other things).
If you didn't read between the lines up there, our mental and physical health and our vitamins and minerals supply rely on a healthy gut!! What we put in our mouth AND on our skin will either fuel us or make us run on empty. Let me help you fill your tank and live a healthier, happy life. Let's chat.

06/20/2022

"Weightloss" is almost always checked as number one priority with my clients. When it is, it opens up a sensitive conversation.
Most don't track their intake and output. One, they don't have the time. Two, they don't want to face what they're choosing to eat/drink. It's a very sensitive conversation/acceptance. Please know, you're not a bad person for eating bad.
Give yourself praises for realizing it's time for a change, for facing your addictions, for wanting to improve your health, and for taking charge of your future.
I get so freaking excited for each new client. I get excited because they're wanting to improve their life. That's such a beautiful thing. Be excited. Celebrate yourself.
Most importantly, let this journey be sustainable. No quick fixes. No fads. No starving. Small adjustments. What you're doing today, should be able to last you a lifetime. Is it? If not, reach out. Let's create something sustainable. Let's create excitement. Let's create a healthier future. Let's create new perspective to health and wellness. You can do this. You're worth it.

06/16/2022

Don't skip leg day!! Do you love it or hate it? It's not favorite but it has to be done.
When performing a regular sumo squat, try to keep from leaning forward too far and squeeze your 🍑 the entire time. As you go down, really focus on pushing your knees and thighs backwards. That little move will help keep your knees from falling inward and target the posterior muscles even more. You can perform them holding a weight at chest position or extended (picture). *Master the move before adding additional weight.
Sumo squats are great for the inner thighs, b***y, back of thighs, and front of thighs. If you wanted to throw in an extra degree of difficulty, slowly come to your tiptoes and back down when your at your lowest squat position. A calf raise essentially. If you wanted to target the posterior chain even further, perform a Romanian Deadlift in a Sumo stance.

***ybuilder

06/15/2022

We all know Vitamin D is a MASSIVE player we all need to use for a strong immune system, calcium absorber, mental boost, cancer preventer, bone health, deep sleep, etc.
Do you know where Vitamin D comes from? Besides from the sun... 🐑 Yep. Sheepskin and wool. They shave it, press it, ring it out, process the hell out of it, and voila.... you have synthetic, nasty, animal based, fake Vitamin D.
Because of the above, there's a massive demand for vegan Vitamin D. AKA food derived Vitamin D. Well, that's not always the best option. Swipe and see the ingredients. The front of the label looks amazing. However, the ingredients are far from it.
Seed oils are slowly killing us. Carrageenan is linked to cancer. Sorbitol is linked to a 💩 ton side effects. Glycerin is too. So, READ YOUR LABELS. Get a whole food sourced Vitamin D. Get in the sun. Hydrate. Take care of your lymphatic system. EVERYTHING depends on it.

06/11/2022

You do not have to run everyday or do aerobics everyday or a HIIT or spin class every day to lose fat. Trigger...
A constant cardio state will actually deplete your body of lots of things. From minerals to muscles. Stop with that trend. It's fun and exciting and heart healthy but not needed to lose fat.
A fat burning state is 70% of your max ❤️ rate (220 - your age = max heart rate). How do you burn fat and create lean muscle without losing a ton of nutrients, bone density, water, muscle tissue, etc... LIFT!! Do not be scared of lifting weights!!
With the proper reps, tempo, and sets, you will have the perfect heart rate to burn fat. If you decide to do some cardio afterwards, make sure it's not intense. Always do your lifting before any cardio. If you did it the opposite, your muscles will be fatigued so you won't be using them to their fullest.

06/10/2022

There is so much truth in this statement. I can help you in the gym all day long, but it will do nothing for you if you're eating like 💩.
What we put on our skin and in our mouth will either feed dis-ease or health. Your choice. Don't blame genetics either. Our genetics are like a loaded gun, but our environment is what pulls the trigger.
Let's chat if you're needing sustainable adjustments. We can w**d the 💩 out one by one. It's less overwhelming that way and it is sustainable. Definition of insanity... doing the same thing over and over while expecting different results. 🙉🙈🙊 Don't be insane. It's time.

06/09/2022

If you're not foam rolling, you're missing out and limiting your abilities.
Foam rolling allows for adequate muscle performance, decreases inflammation, increases ROM (range of motion) and flexibility, boosts circulation, and increases lymphatic drainage.

06/08/2022

Questions of the day!!! This really made me think. It really opened up some memories and some ideas. There may have been a couple of triggers. Ha
Are you fulfilled? Are you where you want to be? If not, why? What is holding you back?
This can be in regards to your relationship(s), your career, your bank statement, your health, etc. You don't have to answer me directly, but I really want you to think about it. It inspired me to do more. Maybe it will do the same for you.

06/07/2022

I want EVERYONE to read this and understand this!! Sleep. Do you truly realize how much it does for us?
It's so important. There are even high performance training centers and huge corporate offices that have "sleep pods". They encourage naps. They encourage resting. Sixty minutes during the day and 7 - 10 hours at night.
Why? Because....
1. The brain stores new information while it's releasing toxic crap from the day.
2. Nerve cells reorganize themselves, which supports normal and healthy brain functions.
3. Our muscles, organs, and other cells repair themselves.
4. Our immune system strengthens itself.
5. Growth hormone shoots up and cortisol (stress hormone) lowers.
6. Our gut and liver work hard to repair the damage done to it that day.
7. Our hunger hormones (leptin and ghrelin) regulate themselves. When they're screwed up, you can over it and gain weight.
8. Our heart gets to rest and rebuild.
So, with all that said, it's safe to say if we sleep and rest well, we can keep our thoughts, our focus, our mood, our hormones, our hunger, our gut, our liver, our pretty much everything in check. Maybe we could even decrease some of the meds we have to take.

06/06/2022

HAPPY MONDAY!!! I hope today has the best version of you!!!
We can't control what happens around us or what happens to us, but we can control how we respond to it. Our thoughts, words, and actions are our choice. Choose wisely.
For every negative, counteract it with three positives. I dare you. You will find what you seek. Where is your 🔎 hovering? Be intentional with your thoughts, words, and actions.

06/05/2022

Is your mental and physical health where you want it?
Are you currently working on improving your health?
Are you mindful of the words you're speaking over yourself?
Is there anyone that holds you accountable on a daily basis?
Do you love working out?
Do you have motivation to create a healthier lifestyle?
Are you being congratulated daily for your progress?
Was your last "diet" sustainable?
If these are a no for you, please message me. Stop taking yourself for granted. Stop wasting your time and energy on things that won't prolong your life. I will help you. I will encourage you. I will make sure your choices are sustainable. I am here. I am waiting. The ball is in your court. Make the right choice.

06/04/2022

I get laughed at quite often because I eat these by the handfuls. Anyone else?
Did you know tomatoes are actually a fruit? 🤯 And did you know they have umpteen health benefits? 🤯 Try chomping on these instead of chips or sweet treats.
They contain simple sugar so don't be scared of them. Our bodies actually need that fuel. They contain lots of fiber. Our bodies need that to 💩. Massive antioxidant. Lots of vitamins and minerals. These are incredible for your brain, heart, eyes, skin, and gut! Eat your dang 🍅!! Unless you avoid nightshades.

06/03/2022

How many decisions/choices do you think you make in a day? 🤯🤯🤯 I know, I know!!
On average, one person makes 35,000 decisions A DAY!! When someone doesn't make a decision, that's a decision. You are choosing not to pick a path or an answer.
If you're still sitting on the fence about improving your health, get off. Do it. There will always be something you have to buy. There will always be something on the calendar. There will always be an excuse... IF YOU DECIDE TO LET THAT BE YOUR REALITY.
I want you to chose this one... Is the pain of progress or the pain of regret greater? Let me know if you're ready to improve your health, take control of your health, put your health first, stop making excuses, and become a better version of yourself.

06/02/2022

There are an estimated 100,000 - 200,000 ACL tears A YEAR! Of those... a whopping 75% are noncontact injuries!!
"Use to could" or "I watched it on YouTube" mentality can be dangerous. Please don't. Get yourself a professional!