Episode 109: Structuring Your Training Around 5 Foundational Movement Patterns + How To Find Your Personal Protein Requirements

In this episode, Rachel chats about the five movement patterns you should be doing in your training to hit all the major muscle groups, benefits of prioritizing protein and why it’s considered the “super macro,” how to calculate grams of protein to consume a day based on your goals and current body weight, and more!

To learn more and apply to work one-on-one with Rachel, visit her website: https://www.metflexlife.com/

Join Rachel’s weekly newsletter: https://www.metflexlife.com/newsletter 

“Protein is by far the most important macronutrient when it comes to both preserving and building muscle and burning body fat, as well as supporting your body’s daily functions.” Rachel Gregory

Todays Questions:

• What are your top five full body exercises for beginners?
• What’s the best way to know how much protein to eat?

Top Takeaways:

• Five main movement patterns you should have in your training
• Reasons protein is considered the super macronutrient 
• Is it unsafe to consume a high protein diet?
• How to calculate how much protein you should shoot for based on you as an individual

Show Notes:

• [0:00] Welcome back to MetFlex and Chill! Today’s episode is a Friday Q&A! Friendly request: please head over to itunes to leave a rating and review to help grow the show!
• [1:00] Question: What are your top 5 full body exercises for beginners?
• [2:00] Focus on structuring your workouts based on movement patterns rather than specific exercises
• [2:30] Five main movement patterns to focus on
• [3:00] #1 Knee dominant or knee flexion
• [6:00] #2 Hip dominant or hip hinge
• [6:30] #3 Pushing movements: horizontal and vertical
• [7:30] #4 Pulling movements: horizontal and vertical
• [8:00] #5 Core or Spinal Movements
• [9:00] Check out Episode 32: Building An Anti-Fragile Core: The Secret To Sexy AND Functional Abs
• [11:00] What’s the best way to know how much protein to eat?
• [11:30] Episode 100: How To Choose The Best Protein Sources: Top 6 Questions To Ask Yourself, Episode 93: Muscle Centric Medicine with Dr. Gabrielle Lyon, Episode 43: All Things PROTEIN with Shawn Wells
• [11:30] Protein is by far the most important macronutrient when it comes to both preserving and building muscle and burning body fat, as well as supporting your body’s daily functions. 
• [16:00] Protein Study 1: A High Protein Diet Has No Harmful Effects: A One-Year Crossover Study in Resistance-Trained Males, Protein Study 2: Controversies Surrounding High-Protein Diet Intake: Satiating Effect and Kidney and Bone Health
• [16:30] Is it unsafe to consume high protein?
• [20:30] How to figure out how much protein you should generally shoot for per day
• [25:30] If you’re interested in one-on-one coaching check out www.metflexlife.com/apply 
• [26:30] Any questions you want answered feel free to email Rachel at [email protected] 
• [27:00] If you’re enjoying this episode or any prior please share to help grow the show! Take a screenshot of the episode and tag Rachel @rachelgregory.cns on IG or head over to itunes to leave a rating and review

THINGS MENTIONED IN THIS EPISODE:

• Episode 32: Building An Anti-Fragile Core: The Secret To Sexy AND Functional Abs
• Episode 100: How To Choose The Best Protein Sources: Top 6 Questions To Ask Yourself
• Episode 93: Muscle Centric Medicine with Dr. Gabrielle Lyon
• Episode 43: All Things PROTEIN with Shawn Wells
• Protein Study 1: A High Protein Diet Has No Harmful Effects: A One-Year Crossover Study in Resistance-Trained Males
• Protein Study 2: Controversies Surrounding High-Protein Diet Intake: Satiating Effect and Kidney and Bone Health
• If you’re interested in one-on-one coaching check out www.metflexlife.com/apply 

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Join the FREE MetFLex Life Course: www.metflexandchill.com

Rachel Gregory (@rachelgregory.cns) is a Board-Certified Nutrition Specialist, Strength and Conditioning Specialist, and Author of the best-selling book, 21-Day Ketogenic Diet Weight Loss Challenge. She received her Master’s Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor’s Degree in Sports Medicine from the University of Miami.

Rachel helps her clients transform their lives by starting with the physical (body), realizing the power of the mental (mindset), and ultimately gaining massive confidence that bleeds into every aspect of their lives (family, relationships, work, etc.).