To watch this episode and other past episodes, please visit Rachel’s YouTube channel.

Listeners can find Alex Bush at his website www.physiquedevelopment.com, on Instagram @alexbush_, and YouTube @Physique Development 

Alex Bush is a coach, trainer, and co-founder of the online coaching platform, Physique Development. He has a bachelor's degree in Exercise Science as well as several continuing education certifications including N1, PN1, and CSCS. Alex has been coaching for 8 years and has worked with over a thousand competitive physique athletes as well as lifestyle clients. Alex resides in Ohio with his wife, Sue, and Pups, Gus & Tucker.

In this episode, Alex and Rachel discuss the remaining key factors to growing muscle as a female: why you could be getting in your own way at the gym, how much time you should invest in a building phase, how to find balance while also making physique progress, and much more!

“Discipline Leads to Freedom.” Alex Bush

Top Takeaways:

• How to get the most out of an RDL
• Alex’s recommended amount of time to be in a building phase 
• Try this tip if the scale causes stress but you still want to see progress over time
• Accountability is key. Why even coaches need coaches!

Show Notes:

• [0:00] Trailer introduction to the episode
• [1:00] Welcome back to MetFlex and Chill! Rachel welcomes guest Alex Bush @alexbush_ to the listeners  
• [3:00] Keys To Growing Muscle As A Female Part 1 with Alex Bush  
• [4:00] Fourth Key: Exercise Execution 
• [6:00] How to get the most out of an RDL
• [10:00] Question: Can you speak to the difference between sensation versus actual tension and stimulus in the muscle tissue??
• [16:00] Fifth Key: Periodized Training / Progressive Overload of Stimulus
• [23:00] Sixth Key: Time/ Patience
• [26:00] Question: What's the minimum time frame that you would recommend someone go through a building phase?
• [31:00] Episode 104: 8-Month Building Phase Results & Plan For Next Cut
• [36:30] Seventh Key: Audit Social Media Outlets
• [40:00] Eighth Key: Life Outside of Training - 'Balance'
• [43:00] “Discipline Leads to Freedom.” Alex Bush
• [46:00] Benefits of investing in a coach! 
• [52:00] If you’re listening to this and want to apply for one-on-one coaching with Rachel check out www.metflexlife.com/apply.
• [53:00] Episode 140: Keys To Growing Muscle As A Female Part 1 with Alex Bush
• [54:00] Listeners can find Alex Bush at his website www.physiquedevelopment.com, on Instagram @alexbush_ and YouTube @Physique Development 
• [55:00] Thanks for listening to another episode! If you’re loving MetFlex and Chill and want to help grow the show, please head over to Itunes and leave a rating and review! How to Leave an Apple Podcast Review: First, Open the podcast app on your iPhone, Mac, or iPad. Then, hit the “Search” tab at the bottom right-hand corner of the page and search for MetFlex and Chill. Select the podcast, scroll down to find the subheading “Ratings & Reviews”. and select “Write a Review.” Next, select the number of stars you’d like to leave. Please choose 5 stars! Using the text box which says “Title,” write a title for your review. Then in the text box, write the review itself. The review can be up to 300 words long, but doesn’t need to be much more than: “Love the show! Thanks!” or “Rachel provides wonderful content from a multitude of expert guests!” Once you’re done select “Send” in the upper right-hand corner.

 

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Join the FREE MetFLex Life Course: www.metflexandchill.com 

Rachel Gregory is a Board-Certified Nutritionist, Strength and Conditioning Specialist, Podcaster, and founder of MetFlex Life. She is also the author of the international best-selling book, "21-Day Ketogenic Diet Weight Loss Challenge."

Rachel 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 completed the first-ever human clinical trial looking at the effects of the Ketogenic Diet in non-elite CrossFit athletes, which is published in the International Journal of Sports and Exercise Medicine.

Currently, in her day-to-day coaching business, Rachel guides her clients to becoming the best, most confident version of themselves. She has a passion for educating those dedicated to optimizing their physical and mental well-being while improving long-term health and fitness goals. Her most popular course, Keto for Women, has helped women all across the world learn how to ditch the restrictive, all-or-nothing mindset associated with keto and instead thrive through the power of metabolic flexibility.

You can connect and learn more about Rachel's work by visiting her website www.metflexlife.com 

Social Links:

• Youtube: @rachelgregory
• Instagram: @rachelgregory.cns
• TikTok: @metflexlife
• Facebook: @metflexlife 

Primary Programs:

• Keto For Women
• Muscle Science For Women