Posts Tagged ‘rachel cosgrove’

I am delighted to tell you that this weeks ‘Fitness Body Interrogation’ is with fat loss expert Rachel Cosgrove, the author of The Female Body Breakthrough! Let’s jump straight on into todays interrogation with Rachel. I hope you all ENJOY!!! 











Rachels Websites:

Rachel Cosgrove

The Fit Chic Body

The Female Body Breakthrough

ADD Rachel as a FRIEND on Facebook

Become a FAN of The Female Body Breakthrough


B.S. in Physiology, CSCS, USAW cert, USAT Level 1 cert, CISSN

Ironman Triathlete

Set a U.S. record in Deadlift at USAPL Powerlifting Competition 2007

National Level Fitness Competitor

Author of The Female Body Breakthrough, published by Rodale

Columnist in Women’s Health Magazine

Featured in Shape, Self, Women’s Health, Oxygen, Men’s Fitness, Men’s Health,

Co-Owner of Results Fitness, open for 10 years now


Have a best selling book and reach as many women as I can with my message.

Vital Statistics:

  • Hair Colour:  Brown   
  • Eye Colour:  Hazel
  • Height: 5′ 7″     
  • Weight: 150ish
  • Size: 6-8 (which is what really matters)
  • All about Rachel… Tell us a little bit about yourself as a person?

    RC: I grew up in Southern California. I started going to the gym with my dad when I was probably 11 or 12. I took dance classes growing up competing and winning a few national dance championships, became a cheerleader in high school and went on to college at UCSB and studied Exercise Physiology while I was on the dance team there.  After graduating from college I moved to New York City where I pursued my passion at the time which was dance and to be on Broadway one day.  While in New York started working as a personal trainer and slowly my passion for dance and being on broadway turned into more and more time spent in the gym and less and less time spent in the dance studio as I discovered what I am truly passionate about – helping women to reach their potential physically and mentally.  Since then I have taken advantage of every opportunity I can to learn more about fitness, nutrition, mindset and health. I have also challenged myself physically with different goals such as fitness competitions, triathlons and powerlifting. I competed at the national level in fitness competitions, completed an Ironman Triathlon and set a record at a powerlifting competition. Getting started… How did you get into the health and fitness industry and what led to you becoming involved a trainer and specialising in training the female clientele?

    RC: I am a female who has struggled with my own body image and weight. I have had an eating disorder and have always been in pursuit of looking and feeling like a fit female. It has never been easy for me and I know how most women feel. I also know how hard they can be on themselves and hopeless they can feel at times.  After years of studying and working with thousands of women, I have finally figured out what works.  I love seeing the light bulb go off for one of my female clients which is the moment I live for and do what I do for. On your website you say the following… “I have spent many years researching the best methods for losing fat, gaining muscle and achieving that lean, athletic look every female wants. Every one of us has the power to transform ourselves into something incredible, yet confusion and lack of knowledge keep most women from ever realizing their true physical potential.” Explain to us what sort of confusing exists out there today and some of the myths that may be holding many women back from developing that lean athletically sculpted physique they really want to achieve?

    RC: Most women think they have to do hours and hours of cardio or running torturing themselves. They think the answer is to train for a marathon but then put all of the time in and effort and still don’t have the body they want. The average woman also feels that she needs to starve herself eating very little food. You don’t know how many times I have heard women say- I am only eating 1200 calories a day and going for an hour walk/run every single day to lose weight. And they do lose weight initially but then their body plateaus and they can never keep up with it.

    rachelone “I Believe Everyone Is An Athlete Whether They Are A Housewife Or A Full Time Training Athlete. Everyone Should Train Like An Athlete.” This is a direct quote of yours… can you explain to our readers why you believe everyone should train like an athlete… and explain what it actually means to train athletically or like an athlete?

    RC: One of the main differences is having a goal and a focus. I am big on setting goals with my clients constantly asking- what are working toward? What is our goal with this workout? Athletes train with a goal in mind and they periodize their training to peak for a season or event. I recommend this for the average female client too. Pick out a goal to “peak” for.  This will give you focus. Instead of just going to the gym everyday and doing the same workout and having no real plan or focus. OKAY… so based on your training philosophy… do you train yourself and all your female clients in a very similar manner? How do you initially start out training a new female client and what differences will there be between a new client who has a solid training background as opposed to a new client who has being leading a rather sedentary lifestyle for the past few months or even years?

    RC: Yes, with women I almost always use a full body program and I never have exercises that isolate anything. I also usually keep them on their feet or using their core. Very rarely will have them sit or lie on a bench unless I am trying to progress them to an exercise that is not sitting or laying on a bench and start there as a starting point. Very woman is different but some of the usual imbalances including forward head and shoulder posture, tight hip flexors and usually a case of gluteal amnesia along with tight calves from wearing high heels are some of the usual imbalances that I like to address first thing.

    Most women no matter what level they are at can usually benefit from doing a phase of body weight really focusing on correcting posture and imbalances. These can be some of the toughest workouts. Lifestyle of the fit and fabulous… Apart from training and nutrition, tell us about the lifestyle (habits) required to achieve a lean athletic physique. Obviously you don’t smoke, but would you ever consume alcohol… and what about junk food (cheat meals), do you ever indulge in these…. ALSO, how important do you feel quality sleep, stress management and social support is for someone who’s looking to take their physique to the next level?

    RC: I live and preach the 90% rule giving myself and my clients 10% of the time to relax and enjoy life. I myself like to splurge on a glass of wine 1-2 times a week or maybe dessert. In my book I talk about what I call a splurge grid, based on the compliance grid that John Berardi came up with, which allows you to splurge 10% of the time. I explain that it is like a budget- you get 10% of your budget to indulge so indulge wisely, don’t waste it and get right back on your budget. Just because you bought an expensive pair of shoes doesn’t mean you should max out your credit card. Instead enjoy the new pair of shoes and get back on your budget. Same with a splurge- enjoy the indulgence and get back on your plan and do not feel guilty. Confidence gained… confidence sustained. It’s clear to see that you’ve developed a fantastic physique and are a perfect representation for your personal training business and no doubt someone with a physique your clients admire. Obviously you look like a very confident woman. How important do you think being fit and healthy and seeing ‘visual’ results are in developing and maintaining ones confidence, especially for females?

    RC: Extremely. Confidence, mindset and ending the negative mental chatter that most women have going on upstairs is huge for their success and long term goals. When I started writing my book it was about exercise recommendations for women but as I started to interview my clients and figure out what exactly I wanted to include I realized the clients who have made life long changes were the ones who changed their mindset and became confident and empowered in their new bodies. Too many women lose weight but still hang on to that negative mental chatter which will eventually send them right back to where they started. Our minds are very powerful. Reality checks… I know myself that potential clients and people in general always want information and tips on ‘what’s the best exercise for _____ (fill in the blank) or they say ‘how much weight can I lose or what sort of shape can I expect to get into in the next few weeks if I’m really, really good’. Do you experience this yourself and if so… how do you respond? Do you have to give clients ‘REALITY CHECKS’ often?

    RC: I always use the big picture talk of- What is the big picture? Where are we going and that keeps them focused on the bigger picture. I believe that if the client vocalizes it, they have it within them to accomplish it. So asking them the right questions to find out what they truly want to accomplish will give you a real picture of what they need. As our clients learn and are in our environment they tend to “get it.” It is the type of culture we have created at our gym where all of our trainers and staff speak the same language and if you have been a client long enough you also speak the same language and like I said, “get it.” If they are still asking these types of questions then we need to do a better job of explaining the process. Usually these types of questions are because they want a focus or a vision or a goal to work toward- if you take care of that up front you won’t have these questions. Plus most of our clients trust us and don’t really question too much, especially when they look around and see other women who look the way they want to look. They are ready to follow our advice and enjoy the journey.

    goals Planning and Goal Setting… How much planning do you put into your programming and nutrition? Do you plan out your workouts well in advance and do you pencil in planned days off and would you ever plan a week off? And what about goal setting… is it that important?

    RC: I am a huge planner and plan most things. At our gym we plan our clients training programs at least 12 weeks in advance. They stick with the same program for 4 weeks and then change the program before their body adapts. I am also huge on goal setting. With everything in my life I start with the big picture in mind of what I want and then work backwards and figure out the plan of where I need to be or what I need to do today to make that bigger picture happen. This is true with my business, my training and my clients programs. Nutrition and taste bud satisfaction… When it comes to ‘eating clean to get lean’ a lot of people assume they must eat boring and bland foods. I think a lot of this comes from how bodybuilders and fitness competitors diet down for shows. What’s your take on eating clean and what do you do to keep your taste buds satisfied?

    RC: Having the 90% rule helps because if you are really craving something you can have it as long as you keep it to less than 10% of your week. In addition I have made Shepherd’s pie using cauliflower as the pie crust or spaghetti squash as pasta. You can get creative. John Berardi has put out some great resources of recipes with some delicious healthy foods. Nutritional madness… Counting calories and weighing food… Do you make your clients weigh their food and count calories? Or do you have them use and implement simpler strategies? Also, are there any nutritional myths you find people still fall for when it comes to nutrition for fat loss and physique development?

    RC: Nope, I do not make them count calories and weigh their food unless they are a figure competitor or really “dialing it in” to peak for an event. The biggest myth is to eat less and less depriving yourself. I am a big proponent of the eat more, burn more principle- getting really effective training programs to get your metabolism revving and fuel your body to be fabulous! Supplements… Personally I think there’s a limited number of ‘EFFECTIVE’ supplements on the market today and find that most people don’t have their training or nutrition in order… or consistent enough to validate their use of supplementation. What’s your take on supplements and do you have certain rules or guidelines people must meet before they start to supplement?

    RC: I stick to the basics with myself and my clients. Multivitamin, Omega 3 Fish Oils and Whey protein for snacks or post workout. I’ll also recommend women take a Calcium supplement too. Other than that there is no magic pill or supplement that will do the work for you. Tell our readers a little bit about your new ‘ladies only’ website called The Female Body Breakthrough? What is the site all about?

    RC: The website is my answer to the requests to be coached by me but being unable to come to our gym. Within the site I have programs to follow, I have a forum where I am active answering questions and helping the members of the site. I also have exclusive content. It is basically a support community for those who read my book and want to make sure they are going to follow through and have the support they need and access to me as your coach.

    thefemalebody What is your favourite…

    Exercises to perform? Love Deadlifts

    Body part to train? Butt and Legs

    Physique(s) you admire? I always liked Monica Brant and of course Rachel McClish and on my vision board right now is Dara Torres

    Food? Avocados and/or Guacamole

    Cheat food? Wine and Ice Cream

    Drink? Cabernet or of course an occasional Guinness (I am married to a Scotsman)

    Place to visit? The Beach

    TV Show? So You Think You Can Dance

    Activity to do? I love to go cycling long distances and hills.   Otherwise, read magazines in the backyard sitting in the sun. Any closing words of wisdom for our readers?

    RC: Life is too short to not look and feel your absolute best every single day. Stop beating yourself up mentally and start taking action and make your “someday” TODAY to reach the body you have always wanted.  Enjoy the journey to become a fit female and remember that you will very soon inspire someone else!

    I hope you all enjoyed this weeks Fitness Body Interrogation with Rachel. Be sure to check out her new book and stayed tuned for the next installation of The FBI Files. Until then, be good and stay committed to your goals!


    Ian Graham, ABS Co-Author and BEST Body Award Winner
    Sculpt Your WHOLE Life, Not Just Your BODY