Rachel Polowick Personal Training

Rachel Polowick Personal Training Personal or Zoom 1on1 training offered in a small gym atmosphere. Nutritional guidance provided.

Struggling to get enough protein? 🤔Start simple.For active adults, especially if you strength train, roughly 0.7–1.0g of...
09/21/2026

Struggling to get enough protein? 🤔Start simple.
For active adults, especially if you strength train, roughly 0.7–1.0g of protein per pound of body weight can be a useful range. But a lot of people struggle to get anywhere near that, so let’s start with 100g.

Some of my easy go-to options:
Vector High Protein + UltraPūr milk — quick and easy.
Homemade ground chicken chili — prep once, grab and go.
Clear protein + water — easy protein without another meal. Sip on throughout the day.
BUILT Puff — convenient, no sugar alcohols, and easier on my stomach. (no bloating!)
Beef jerky — a small serving adds another 11g of protein.

Don’t overcomplicate it. Spread your protein throughout the day and find foods that work for you. It adds up!

Nutrition Coach & Personal Trainer

Nutrition matters. A lot.🤩🤩You can absolutely get stronger, build muscle and change your body without seeing a huge chan...
09/17/2026

Nutrition matters. A lot.🤩🤩

You can absolutely get stronger, build muscle and change your body without seeing a huge change on the scale.

But if your goal is weight loss, your nutrition has to match that goal too.

This client was already eating pretty clean. The issue wasn’t that she was eating junk food — it was the portions, overall calories, balance of meals and making sure she was getting enough protein.

Once we adjusted what she was eating and how much she was eating, while keeping the foods realistic and enjoyable, things started moving.

6 pounds down — and the visual change is already showing. 6 lbs in 4 weeks = steady, sustainable progress!!

You don’t need to starve yourself.
You don’t need to cut out every food you love.
You do need a plan that fits your body, your goals and your lifestyle.

Training builds the body.
Nutrition helps reveal the work you’re putting in.

2018 → 2026. Age 41 → almost 50. Over 70 lbs gone. ❤️I turn 50 this October, and I can genuinely say I feel stronger, he...
09/02/2026

2018 → 2026. Age 41 → almost 50. Over 70 lbs gone. ❤️

I turn 50 this October, and I can genuinely say I feel stronger, healthier and better than I did in my early 40s.

This didn’t happen overnight. I learned how to eat to support my body, made weight training a priority, and most importantly, I stayed consistent.

Nutrition and weight training go hand in hand. You can lose weight, but building and maintaining muscle is what changes your body, builds strength and becomes even more important as we get older.

If you think you’re too old to change — you’re not.

At almost 50, I feel better than ever. 💪❤️

I’m currently accepting a limited number of new clients for personal training and nutrition coaching. My current training availability is primarily daytime and weekends, so spots are limited.

Your age doesn’t determine what your body is capable of. Start where you are and keep going.

08/31/2026

I’ve been training consistently since 2019 🫣and I swear I’ve been stuck on 12.5 lb dumbbells on front raises FOREVER. 😂

But here’s the thing…
Your shoulders are relatively small muscles, and when you’re doing an isolation exercise like a front raise, a small increase in weight can actually be a BIG increase.

Going from 10 lbs to 12.5 lbs is a 25% jump. 😳

That’s why I remind my clients (and apparently myself 😂) that progression doesn’t always mean grabbing a heavier dumbbell.

Sometimes progress is:
• more reps
• better control
• slower on the way down
• cleaner form
• less momentum

I could grab the 15s and swing them up…but that completely defeats the purpose.
So for now…10–12.5 lbs and I’ll keep earning the next jump. 💪

Menopause hit me before I even realized it.😬🙄I was exhausted, cravings I thought I'd conquered were back, and I started ...
08/27/2026

Menopause hit me before I even realized it.😬🙄

I was exhausted, cravings I thought I'd conquered were back, and I started carrying more fat around my abdomen and arms. After once being clinically obese, I was scared I was going backwards.

I finally had my hormones tested — my estrogen was almost zero and my progesterone was extremely low. I was already clinically in menopause.

Menopause/Perimenopause can make weight management harder, but it doesn't change the basic fundamentals — energy balance still matters. Calories consumed versus energy expended, movement, strength training and consistency all play a role.

Advocate for yourself. Get the answers you need and use the tools available to help you — HRT with your healthcare provider, therapy, personal training, nutrition support or simply asking for help.

I'm not going backwards. I'm building a stronger, soon-to-be 50-year-old body. 💪🔥

We met wearing heels and chugging "drinks".. 👠🍹Now we wear sneakers and chug water. 👟💦Some friends grow with you through...
08/20/2026

We met wearing heels and chugging "drinks".. 👠🍹Now we wear sneakers and chug water. 👟💦
Some friends grow with you through every stage of life. ❤️Different shoes, different drinks… same friendship. 🥰

08/19/2026

We all want to lift heavier 🏋‍♂️ 🏋‍♀️—and we’ll get there.
Strength isn’t built by rushing the process. It’s built through consistency, proper form and progression.
Focus on your form. Feel the muscle you’re actually trying to work. Trust the process.
The heavier weights will come when you’re ready. 😉

Strong legs aren't built by doing what's comfortable. 🔥Bulgarian split squats — single-leg strength, stability, balance ...
08/18/2026

Strong legs aren't built by doing what's comfortable. 🔥
Bulgarian split squats — single-leg strength, stability, balance and a whole lot of glute + quad work.

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Regina, SK

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Monday 5am - 7pm
Tuesday 5am - 7pm
Wednesday 5am - 8pm
Thursday 5am - 7pm
Friday 5am - 6pm

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