My ultimate goal is to take the MAGIC out of lifestyle and living our best life. This series of virtual talks and education will help you do just that. If you want to Be in Choice about your body Know What to do to Lose, Maintain & Gain Know how to calculate your needs Learn about BMR and TDEE Get some great supplement advice that WORKS and high fives your future self This Series is for you! We will have 4 Weekly Calls to break it all down and have each person feeling confident about what their body needs for their goals. f you can't make the Zoom Meetings, you can always listen to the recordings as well as get group support and support from Rachel during your course.

This program will start August 12 (The 2nd Monday of August) EARLY BIRD SPECIAL IS AVAILABLE: Use the discount code 'AUGUST' to get $50 off of your program before August 8! This is a virtual online group that will include meal plans (these will be very simple and basic until your goal weight is achieved), virtual coaching and able to do at home workouts with online group support. Clients will have an opportunity based off of their ability to follow the program at least 80% each week to have customoized coaching via message with Rachel. You will need a: Food Scale Dumbbells or Kettlebells Bands, small for glutes bench is optional Perfect for those getting ready for vacation this winter and spring and need to dial it in a bit!

This program will start July 15 (The 3rd Monday of July) EARLY BIRD SPECIAL IS AVAILABLE: Use the discount code 'JULY' to get $50 off of your program before July 11! This is a virtual online group that will include meal plans (these will be very simple and basic until your goal weight is achieved), virtual coaching and able to do at home workouts with online group support. Clients will have an opportunity based off of their ability to follow the program at least 80% each week to have customoized coaching via message with Rachel. You will need a: Food Scale Dumbbells or Kettlebells Bands, small for glutes bench is optional Perfect for those getting ready for vacation this winter and spring and need to dial it in a bit!

This program will start June 3rd (The first Monday of June) EARLY BIRD SPECIAL IS AVAILABLE: Use the discount code 5WEEK to get $50 off of your program before May 30! This is a virtual online group that will include meal plans (these will be very simple and basic until your goal weight is achieved), virtual coaching and able to do at home workouts with online group support. Clients will have an opportunity based off of their ability to follow the program at least 80% each week to have customoized coaching via message with Rachel. You will need a: Food Scale Dumbbells or Kettlebells Bands, small for glutes bench is optional Perfect for those getting ready for vacation this winter and spring and need to dial it in a bit!

This program will start May, 6th (The first Monday of May) EARLY BIRD SPECIAL IS AVAILABLE: Use the discount code 5WEEK to get $50 off of your program before April 30! This is a virtual online group that will include meal plans (these will be very simple and basic until your goal weight is achieved), virtual coaching and able to do at home workouts with online group support. Clients will have an opportunity based off of their ability to follow the program at least 80% each week to have customoized coaching via message with Rachel. You will need a: Food Scale Dumbbells or Kettlebells Bands, small for glutes bench is optional Perfect for those getting ready for vacation this winter and spring and need to dial it in a bit!

This program will start Nov 11 (The 2nd Monday of November) EARLY BIRD SPECIAL IS AVAILABLE: Use the discount code 'NOVEMBER' to get $25 off of your program before Nov 7! This is a virtual online group that will include meal plans (these will be very simple and basic until your goal weight is achieved), virtual coaching and able to do at home workouts with online group support. Clients will have an opportunity based off of their ability to follow the program at least 80% each week to have customized coaching via message with Rachel. You will need a: Food Scale Dumbbells or Kettlebells Bands, small for glutes bench is optional Perfect for those getting ready for vacation this winter and spring and need to dial it in a bit!

This program will start Oct 14 (The 2nd Monday of October) EARLY BIRD SPECIAL IS AVAILABLE: Use the discount code 'OCTOBER' to get $25 off of your program before Oct 10! This is a virtual online group that will include meal plans (these will be very simple and basic until your goal weight is achieved), virtual coaching and able to do at home workouts with online group support. Clients will have an opportunity based off of their ability to follow the program at least 80% each week to have customized coaching via message with Rachel. You will need a: Food Scale Dumbbells or Kettlebells Bands, small for glutes bench is optional Perfect for those getting ready for vacation this winter and spring and need to dial it in a bit!

This program will start Sept 9 (The 2nd Monday of September) EARLY BIRD SPECIAL IS AVAILABLE: Use the discount code 'SEPTEMBER' to get $50 off of your program before Sept 5! This is a virtual online group that will include meal plans (these will be very simple and basic until your goal weight is achieved), virtual coaching and able to do at home workouts with online group support. Clients will have an opportunity based off of their ability to follow the program at least 80% each week to have customoized coaching via message with Rachel. You will need a: Food Scale Dumbbells or Kettlebells Bands, small for glutes bench is optional Perfect for those getting ready for vacation this winter and spring and need to dial it in a bit!

Get ready for the holidays and my 46th Birthday with me! Although you will be able to have your free Thankgiving meal during this cut, this is a no nonsense, all in MiniCut where you have 100% compliance you will be amazed at your results. This is a fast fat loss plan which means a very short time and we push hard. For $25 a week you will get: - Education - A Meal Plan (the only thing that will change is amoutns of food) along with your cutting calories and macros so you can do either way. - Weekly Check Ins (Virtual Form) with Rachel, Workouts if you choose or if you are already part of a fitness community you can do their workouts in place. - Accountability Tracking every week you do a check in I am personally excited for this cut and excited to do it with you!

Monthly Nutrition and Workout Programming: Get ready to drop body fat and sculpt a lean physique with my Elite Transformation program! This monthly program has been refreshed with an exciting NEW workout program and meal plans to have you transforming the Elite RR way all delivered through my app! Each month, you’ll be focusing on FAT LOSS while maintaining lean muscle mass for a lean and toned physique. Combined with a meal plans, and exclusive expert tips, you’ll have all the tools you need to reach your goals. What’s included? Weekly Check ins and Scans with Rachel and the Inbdody 570 Body Composition Scanner to track progress. NEW and IMPROVED workout programs filled with Rachel's go to exercises or if you want additional cardio routines on top of your current workout plan. Training: Will be based off of and customized for your goals! MEALS: Recipes for regular OR vegetarian. Daily calorie and macro breakdown to suit your individual goals. Calorie level is calibrated based on your individual factors to ensure the right meal plan for you. Access to an updated recipe database for you to swap recipes as you go. Access to messaging and accountability! 24/7 support from Rachel through her new app! Everything you need to achieve your fat loss goals will be at your fingertips. this progam is suitable for all fitness levels. This program is for those looking to decrease body fat, tone up or add strength, while increasing confidence and leveling up your mindset. Let's transform together.

WHEN: 5:30pm-6:30pm EACH Tuesday & Thursday in May, Starting Thursday, May 2nd WHERE: In person at Rachel Rowley Fitness located near the Valley Costco & Fairgrounds MORE DETAILS: There will be a total of 9 workouts (no refunds or credits if you can't make all 8 workouts) There will be a maximum of 8 people in this group. Series participants will also get access to optional workouts they can do outside of the Tuesday and Thursday Series available on the RR App that will focus on strength training. This series will focus on High Intensity LOW IMPACT interval training split with Strength and Resistance Training and individuals will be working on cardio health and lifting total body. There will be no jumping, burpees or plyometrics. What is HILIT? High intensity, low impact interval training (HILIT) combines the benefits of high-intensity interval training (HIIT) with exercises that are gentle on the joints. This type of workout can offer several benefits: **Cardiovascular Health**: Like traditional HIIT, HILIT can improve cardiovascular health by elevating heart rate and increasing blood flow. It strengthens the heart and improves circulation, which can reduce the risk of cardiovascular diseases. **Calorie Burn and Weight Loss**: HILIT is an effective way to burn calories and lose weight. The high-intensity intervals boost metabolism and continue to burn calories even after the workout is over, aiding in fat loss. **Muscle Tone and Strength**: HILIT workouts often incorporate resistance exercises that target various muscle groups. This can lead to improved muscle tone and strength without putting excessive stress on the joints. **Joint Health and Injury Prevention**: The low-impact nature of HILIT reduces stress on the joints compared to activities like running or plyometric exercises. This makes it suitable for individuals with joint issues or those who are recovering from injuries. **Improved Endurance**: Regular HILIT sessions can enhance endurance and stamina. By challenging the cardiovascular system and increasing lung capacity, individuals can perform better in various physical activities and daily tasks. **Time Efficiency**: HILIT workouts are typically shorter in duration compared to traditional cardio or strength training sessions. This makes them ideal for individuals with busy schedules who still want to reap the benefits of exercise. **Versatility**: HILIT workouts can be adapted to suit different fitness levels and preferences. They can incorporate a variety of exercises such as cycling, ski machine, rowing, sled pushes, rope pulls and battle ropes. **Mood Enhancement**: Like all forms of exercise, HILIT can boost mood and reduce stress. It stimulates the release of endorphins, chemicals in the brain that promote feelings of happiness and well-being. **Metabolic Benefits**: HILIT can improve insulin sensitivity and regulate blood sugar levels, which is beneficial for individuals at risk of type 2 diabetes or those managing the condition. WHY STRENGTH AND RESISTANCE TRAINING? Strength training offers a wide array of benefits for both physical health and overall well-being. Here are some of the key advantages: **Muscle Strength and Endurance**: Strength training helps to increase muscle strength and endurance by causing microscopic damage to muscle fibers during exercise, which then repair and grow stronger during rest periods. **Improved Bone Health**: Weight-bearing exercises, such as strength training, help to increase bone density and reduce the risk of osteoporosis, especially important as we age. **Enhanced Metabolism**: Building lean muscle mass through strength training can increase your resting metabolic rate, helping you burn more calories throughout the day, even at rest. **Fat Loss**: Strength training can aid in fat loss by increasing muscle mass, which in turn increases the body's overall energy expenditure. **Better Joint Health and Flexibility**: Strengthening muscles around joints can improve joint stability and reduce the risk of injuries. Additionally, incorporating flexibility exercises into a strength training routine can help maintain or improve range of motion. **Improved Posture**: Strengthening core muscles and those responsible for proper posture can help prevent or alleviate common posture-related issues, such as lower back pain. **Enhanced Functional Capacity**: Strength training can improve your ability to perform everyday tasks, such as lifting groceries, climbing stairs, or carrying children, by increasing overall strength and endurance. **Increased Mental Well-being**: Exercise, including strength training, has been linked to improved mood and reduced symptoms of anxiety and depression. It can also boost self-confidence and self-esteem. **Disease Prevention**: Regular strength training has been associated with a reduced risk of chronic diseases such as heart disease, type 2 diabetes, and certain cancers. 10. **Better Sleep**: Engaging in regular physical activity, including strength training, can help improve sleep quality and duration.