Aug 11
7
This is an interview post with Rachel Guy
Grant: Ok Rachel, why don’t you first tell us a little bit about yourself?
Hi Grant! Born and raised in the UK, I moved to Sydney 6 years ago. I worked in the UK as a Physiotherapist before moving full time into Strength and Conditioning in Australia. I am a self-confessed gym-rat and professional nerd. 
I am based in Sydney as Head Strength Coach of Platinum Extreme Gym. We are a Mixed Martial Arts facility catering for the corporate market, in addition to being the home of a successful competing fight squad.
Despite working in an MMA club, I am also a girls girl who knows what women want and need from their training and overall lifestyle! Balance is crucial.
I love chocolate, red wine and cake as much as any girl…..lets talk training and food!
Grant: I’m strictly going to keep this post for females so, what are the biggest mistakes you see females making when it comes to training?
1) Lack of specific goals
2) Going too hard too soon on a diet and training program which is totally unsustainable
3) Failing to address lifestyle changes
4) Too much cardio
5) Distinct lack of weight training.
Trust me ladies, I have been there myself and tried every diet, done hours of cardio and found myself miserable and depressed! There is another way to be healthy, lean and strong!
Grant: Some females just don’t understand why strength training is so important. Can you explain why?
Over the years the media and a select handful of “celebrity” personal trainers have badly damaged the reputation of lifting weights. Sadly, the articles written are usually by unhealthy journos or ill-educated trainers.
What the “celebrity” trainers don’t tell you is that their clients are often on dangerously low calorie diets, have a bag of prescription drugs for depression, anxiety, appetite suppression and sleep aids, in addition to that person feeling like utter shit and having no energy.
Of course this is not always the case but it is more common than women think.
Strength training brings many positives when it comes to women. Killer curves, feeling strong, lean, fit and healthy are just the tip of the iceberg!
Women should look at the health benefits too such as a decreased risk of osteoporosis, a boost in metabolic rate and less risk of injuries to name just a few.
On the flip side, this year I have noticed a distinct shift in the way articles are written in mainstream media to become “Pro-Strength Training”. More and more women are waking up to the importance.
As far as the fear of getting “bulky” goes…. Frankly this is utter bullshit!
I have had many female clients who need to maintain or lose weight for their sport, or those who don’t like the “shaped shoulders and arms” look.
I STILL TRAIN THEM VERY HARD AND HEAVY!
A well designed program can improve strength significantly without adding size. If a lady needs size or extra shape added to her frame – a figure competitor for example…
They are put on a specific diet, have more supplements to take pre/intra/post training, and have tough hypertrophy programs, some of which contain twice daily training of the same muscle group.
I have spend literally years getting as “muscly” as I currently am. It doesn’t come overnight.
Being bulky comes from eating too much, not lifting weights!
Grant: What does your current training program look like?
Changes every 4 weeks depending on my phase of training but currently…
Weight training is a 3 day split of 10sets 3reps.
- Monday AM Boxing Skills Development / PM Weights Day 1
- Tuesday AM Weights Day 2 / PM MMA Technical
- Wednesday OFF or Weights Day 3
- Thursday AM Conditioning Circuit / PM MMA Technical
- Friday AM MMA training/standup/conditioning
- Saturday AM OFF or Weights Day 3 if not done Wednesday.
- Sunday OFF.
On my OFF days I stay active, I may add in a walk outdoors, which is more to quiet my monkey-mind!
An Example of my Thursday conditioning session can be seen here.
Training is HARD WORK and NOT GLAMOUROUS!! Lol
Grant: What does your current diet look like?
All of my food in unprocessed and organic where possible. Each meal has a protein from meat or eggs; heaps of fibrous veggies and fats from butter, coconut oil, olive oils, nuts or avocado.
In the winter I eat 3-4 bigger meals rather than 5-6 small ones. Personal preference. I am not on a “lean out diet”, I like to have freedom in my food choices day to day. I spend enough time “dieting” for shows.
A good nutrition or maintenance plan is one that must be sustainable.
Meals vary daily but yesterday I ate…
BREAKFAST 7am: 3 Poached eggs, smoked salmon, tomato and Gluten Free Toast
LUNCH 1 11.30am: Slow cooked Chicken and Veg dish
POST TRAINING 3pm : Protein Shake, Apple
DINNER 5pm: Salmon Steak and heaps of Veg with butter.
SNACK 8PM ish: Frozen berries and some greek yoghurt.
I also have 2 coffees a day – long black with cream.
Grant: What are the biggest diet mistakes you see going around?
1) Eating low fat foods
2) Cutting out entire food groups
3) Eating too little kcals
4) Eating the incorrect portion sizes or macronutrient content
Grant: What are your top 3 favourite exercises?
I have so many!! Picking 3 is hard! Ok in no particular order…
1) Heavy BB Glute Bridges
2) Chin Ups/BB Push press (sorry I cant decide!!!)
3) DB Rear Foot Elevated Split Squats
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[youtube]http://www.youtube.com/watch?v=urEB0iJVjmg[/youtube]
Rach’s new Chin up PR – 9kg 1 rep Max
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Grant: How do you get your cardio without running?
I do 3 solid conditioning sessions weekly. I get my cardio from MMA, Boxing or picking up heavy bags, rope work, tyres, the prowler or sprinting.
I only sprint in the summer. My hips don’t like it very much. The thought of “having” to run for fat loss or as part of a training program makes me feel rather anxious!
I don’t mind the odd 15-20min “trot” if I am on holiday or its early on a Sunday morning. Some people were natural-born running freaks!
I have a friend who does ultra marathons. He is a weapon!! But he loves what he does! That is the most important thing to note. Exercise must be effective and fun! If clients like running that’s fine – I periodise it into their program.
Generally speaking, there are few women who I have met; that once introduced to weight training and other forms of conditioning; rarely go back to running for enjoyment.
Grant: What’s one out-of-the-box, weird fat loss trick?
Kill chocolate cravings with 2 tsp of raw cocoa powder, cinnamon and stevia. Mix with cream, just enough to make it a thick sticky mess and consume guilt-free! Never fails!
The Reality is that I have no tricks! Consistency is the key! Portion control, enjoying your training and living a happy life is the best fat loss trio!
My motto “Train like a guy, Look like a girl!”
Grant: Anything else you would like to add?
Thanks for having me Grant.
Ladies, to connect with me check out my website www.rachelguy.com.au
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