Episode 10: Shifting Your Goals and Mindset, Optimizing At-Home Workouts, and Implementing Refeeds/Diet Breaks

Are you ready to feel comfortable and confident this summer?

In the first MetFlex & Chill solo episode, Rachel talks goals during quarantine, shifting perspective, progressing workouts at home, and periodizing your nutrition to include refeeds and diet breaks.

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

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“Start focusing on what you can do RIGHT NOW to shift your perspective and take action on the things that will move you towards becoming the best and most badass version of yourself!” Rachel Gregory

Episode Top Takeaways:

• It’s important to have a finish line when going into a ‘cut’ or ‘fat loss phase.’ You can’t always be in a deficit.
• There are so many different options for progressing exercises at home as long as you focus on the right things (i.e., unilateral work, effective reps, mind-muscle connection, RPE/RIR, eccentrics, etc.)
• You must be SUPER clear on your ‘why’ and have someone (a coach) to help you. Even coaches need coaches.
• Periodizing your nutrition to include refeeds and diet breaks is a must to help prevent some of the negative effects that occur with dieting and metabolic adaptation.
• What you give power to, has power over you. Everything we see is perspective.

Show Notes:

• [6:00] You can’t always be in a deficit
• [7:30] The perfect time to diet, and changing your mindset
• [9:00] Gym closures across the nation and working out at home
• [14:30] Drop-sets and Myo-reps
• [19:00] Get creative with your at-home exercises!
• [23:00] How to thrive in an unknowable future
• [27:30] The importance of having a coach
• [28:15] Diet breaks and refeeds
• [30:00] Bio-Feedback Metrics
• [34:30] Carbohydrates role in re-feeding 
• [40:00] Refeeding on weekends for the social benefit (5/2 split)
• [42:00] “Refeeding” not a cheat day!
• [42:30] Diet Break: a longer-term pause on fat-loss
• [44:30] The hormonal effect of a diet break
• [46:30] What is Metabolic Adaptation?
• [53:00] The Matador study and superior fat loss with refeeds
• [56:00] Keep reminding yourself of your “Why”

THINGS MENTIONED IN THIS EPISODE:

• Contact Rachel via her website here.
• [Podcast] Stress and Fat Loss, Hormone Balance, and Carb Cycling with Ali Miller
• [Blog] Why All Calories Are NOT Equal!
• Join the Keto For Women Program
• Bill Campbell’s study on Refeeds & Diet Breaks

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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.).