Rachel - Base Camp Wellness
@basecampwellness.bsky.social
Strength coach. Trail runner. Lover of dogs, coffee, and Trader Joe's snacks. Helping outdoorsy folks get strong AF⛰️💪 without 🚫 diet culture vibes.
www.basecampwellness.co/link-in-bio
www.basecampwellness.co/link-in-bio
Take me with you to the gym using these 3 cues.
🏋️♀️ Deadlift? Get tall, grip, push the floor
🏋️♀️Squat? Get tall, grip, push the floor
🏋️♀️Bent rows? Tall torso, grip, drive into the floor
🏋️♀️Push ups? Stay tall, push the floor (ok, there’s nothing to grip)
Email list gets a full video on it Monday ✌️
🏋️♀️ Deadlift? Get tall, grip, push the floor
🏋️♀️Squat? Get tall, grip, push the floor
🏋️♀️Bent rows? Tall torso, grip, drive into the floor
🏋️♀️Push ups? Stay tall, push the floor (ok, there’s nothing to grip)
Email list gets a full video on it Monday ✌️
June 7, 2025 at 11:13 AM
Take me with you to the gym using these 3 cues.
🏋️♀️ Deadlift? Get tall, grip, push the floor
🏋️♀️Squat? Get tall, grip, push the floor
🏋️♀️Bent rows? Tall torso, grip, drive into the floor
🏋️♀️Push ups? Stay tall, push the floor (ok, there’s nothing to grip)
Email list gets a full video on it Monday ✌️
🏋️♀️ Deadlift? Get tall, grip, push the floor
🏋️♀️Squat? Get tall, grip, push the floor
🏋️♀️Bent rows? Tall torso, grip, drive into the floor
🏋️♀️Push ups? Stay tall, push the floor (ok, there’s nothing to grip)
Email list gets a full video on it Monday ✌️
Kettlebells started as just another tool. But they've become an integral part of my training for sooo many reasons.
KB complex from adductor rock:
Swing
Clean
Press
Windmill
Snatch down
#gymsky #fitnesssky #kettlebells
KB complex from adductor rock:
Swing
Clean
Press
Windmill
Snatch down
#gymsky #fitnesssky #kettlebells
May 14, 2025 at 4:13 PM
Kettlebells started as just another tool. But they've become an integral part of my training for sooo many reasons.
KB complex from adductor rock:
Swing
Clean
Press
Windmill
Snatch down
#gymsky #fitnesssky #kettlebells
KB complex from adductor rock:
Swing
Clean
Press
Windmill
Snatch down
#gymsky #fitnesssky #kettlebells
Wasting time in the gym? I hate that for you. Instead:
✅ Same/similar workouts for 3-6 week blocks
✅ Track data in an app or notebook 📓
✅ Swap exercises or ask to work-in rather than waiting for busy equipment
✅ Use an app, phone or watch timer to keep rest periods honest
#fitnesssky #gymsky
✅ Same/similar workouts for 3-6 week blocks
✅ Track data in an app or notebook 📓
✅ Swap exercises or ask to work-in rather than waiting for busy equipment
✅ Use an app, phone or watch timer to keep rest periods honest
#fitnesssky #gymsky
April 29, 2025 at 2:45 PM
Wasting time in the gym? I hate that for you. Instead:
✅ Same/similar workouts for 3-6 week blocks
✅ Track data in an app or notebook 📓
✅ Swap exercises or ask to work-in rather than waiting for busy equipment
✅ Use an app, phone or watch timer to keep rest periods honest
#fitnesssky #gymsky
✅ Same/similar workouts for 3-6 week blocks
✅ Track data in an app or notebook 📓
✅ Swap exercises or ask to work-in rather than waiting for busy equipment
✅ Use an app, phone or watch timer to keep rest periods honest
#fitnesssky #gymsky
4 mistakes I see folks make:
1️⃣ Being "time optimistic"- not budgeting at least 1-2 rest days
2️⃣Keeping strength the SAME while their endurance ramps up
3️⃣ Not considering "life load" or stress
4️⃣ Choosing based on "ideal" vs as-is, right now life
#fitnesssky #gymsky #lifting
1️⃣ Being "time optimistic"- not budgeting at least 1-2 rest days
2️⃣Keeping strength the SAME while their endurance ramps up
3️⃣ Not considering "life load" or stress
4️⃣ Choosing based on "ideal" vs as-is, right now life
#fitnesssky #gymsky #lifting
April 22, 2025 at 3:56 PM
4 mistakes I see folks make:
1️⃣ Being "time optimistic"- not budgeting at least 1-2 rest days
2️⃣Keeping strength the SAME while their endurance ramps up
3️⃣ Not considering "life load" or stress
4️⃣ Choosing based on "ideal" vs as-is, right now life
#fitnesssky #gymsky #lifting
1️⃣ Being "time optimistic"- not budgeting at least 1-2 rest days
2️⃣Keeping strength the SAME while their endurance ramps up
3️⃣ Not considering "life load" or stress
4️⃣ Choosing based on "ideal" vs as-is, right now life
#fitnesssky #gymsky #lifting
4 #strengthtraining strategies I use with my clients to feel strong AF for #hiking and #trailrunning season.
Sprinkle them into your spring training and enjoy those mountain slogs this summer ⛰️
#fitnesssky #gymsky #runningsky
Sprinkle them into your spring training and enjoy those mountain slogs this summer ⛰️
#fitnesssky #gymsky #runningsky
April 17, 2025 at 9:55 PM
4 #strengthtraining strategies I use with my clients to feel strong AF for #hiking and #trailrunning season.
Sprinkle them into your spring training and enjoy those mountain slogs this summer ⛰️
#fitnesssky #gymsky #runningsky
Sprinkle them into your spring training and enjoy those mountain slogs this summer ⛰️
#fitnesssky #gymsky #runningsky
🚨 No need to clutch your pearls or throw away your barbell. CONTEXT::
If you are an endurance athlete - runner, hiker, biker...MOST of the year I do want you lifting fairly HEAVY.
But in pre-/early-season, I like a phase of high rep challenging work to build FATIGUE RESISTANCE.
If you are an endurance athlete - runner, hiker, biker...MOST of the year I do want you lifting fairly HEAVY.
But in pre-/early-season, I like a phase of high rep challenging work to build FATIGUE RESISTANCE.
April 16, 2025 at 1:09 PM
🚨 No need to clutch your pearls or throw away your barbell. CONTEXT::
If you are an endurance athlete - runner, hiker, biker...MOST of the year I do want you lifting fairly HEAVY.
But in pre-/early-season, I like a phase of high rep challenging work to build FATIGUE RESISTANCE.
If you are an endurance athlete - runner, hiker, biker...MOST of the year I do want you lifting fairly HEAVY.
But in pre-/early-season, I like a phase of high rep challenging work to build FATIGUE RESISTANCE.
Would rather be on the Oregon Trail 💀 than the proverbial "wagon".
The real "secret" is learning to ADAPT training to SUPPORT your season of life:
1️⃣ scale workouts for time
2️⃣ adjust training on a given week for the top priority
3️⃣ choosing a focus for the next months that fits real life
The real "secret" is learning to ADAPT training to SUPPORT your season of life:
1️⃣ scale workouts for time
2️⃣ adjust training on a given week for the top priority
3️⃣ choosing a focus for the next months that fits real life
April 13, 2025 at 11:44 AM
Would rather be on the Oregon Trail 💀 than the proverbial "wagon".
The real "secret" is learning to ADAPT training to SUPPORT your season of life:
1️⃣ scale workouts for time
2️⃣ adjust training on a given week for the top priority
3️⃣ choosing a focus for the next months that fits real life
The real "secret" is learning to ADAPT training to SUPPORT your season of life:
1️⃣ scale workouts for time
2️⃣ adjust training on a given week for the top priority
3️⃣ choosing a focus for the next months that fits real life
Struggling to stay in that aerobic base building zone?
Here are 3 simple phrases I use throughout my run to keep is CASUAL.
#aerobictraining #running #runsky #runningcoach #personaltrainer #fitnesssky #gymsky
Here are 3 simple phrases I use throughout my run to keep is CASUAL.
#aerobictraining #running #runsky #runningcoach #personaltrainer #fitnesssky #gymsky
April 12, 2025 at 9:59 PM
Struggling to stay in that aerobic base building zone?
Here are 3 simple phrases I use throughout my run to keep is CASUAL.
#aerobictraining #running #runsky #runningcoach #personaltrainer #fitnesssky #gymsky
Here are 3 simple phrases I use throughout my run to keep is CASUAL.
#aerobictraining #running #runsky #runningcoach #personaltrainer #fitnesssky #gymsky
⛰️PSA hobbling down your steps the day after a big hike or trail run is OPTIONAL...with the right training.
Here are 3 of my favorite training methods to feel strong AF on those early season adventures.
PS - I'm launching a new training membership for outdoor sports. See my bio for more!
Here are 3 of my favorite training methods to feel strong AF on those early season adventures.
PS - I'm launching a new training membership for outdoor sports. See my bio for more!
April 11, 2025 at 8:48 PM
⛰️PSA hobbling down your steps the day after a big hike or trail run is OPTIONAL...with the right training.
Here are 3 of my favorite training methods to feel strong AF on those early season adventures.
PS - I'm launching a new training membership for outdoor sports. See my bio for more!
Here are 3 of my favorite training methods to feel strong AF on those early season adventures.
PS - I'm launching a new training membership for outdoor sports. See my bio for more!
Reposted by Rachel - Base Camp Wellness
Hey #fitnesssky #gymsky fam - a local coach is opening a gym in #vermont most diverse city, Winooski, and she needs help to do so.
Support if you can, or just re-share and spread the message. Woman-owned strength gyms are rare and Kate is a fantastic coach!
bit.ly/41IXqmW
Support if you can, or just re-share and spread the message. Woman-owned strength gyms are rare and Kate is a fantastic coach!
bit.ly/41IXqmW
Help EMERGE Open a Real Gym!
Coach Kate is finally opening her own space in Winooski, VT, and she needs your help to do it!
bit.ly
March 22, 2025 at 12:20 AM
Hey #fitnesssky #gymsky fam - a local coach is opening a gym in #vermont most diverse city, Winooski, and she needs help to do so.
Support if you can, or just re-share and spread the message. Woman-owned strength gyms are rare and Kate is a fantastic coach!
bit.ly/41IXqmW
Support if you can, or just re-share and spread the message. Woman-owned strength gyms are rare and Kate is a fantastic coach!
bit.ly/41IXqmW
If performance, or the adaptations that come with it, are your priority:
Training fasted is not the way.
Train fed.
Let your heart, lungs, muscles, nervous system, mitochondria be the limiting factor...not your lack of fuel.
Your body will INVEST in building itself up 💪
#fitnesssky #strongwomen
Training fasted is not the way.
Train fed.
Let your heart, lungs, muscles, nervous system, mitochondria be the limiting factor...not your lack of fuel.
Your body will INVEST in building itself up 💪
#fitnesssky #strongwomen
March 18, 2025 at 6:28 PM
If performance, or the adaptations that come with it, are your priority:
Training fasted is not the way.
Train fed.
Let your heart, lungs, muscles, nervous system, mitochondria be the limiting factor...not your lack of fuel.
Your body will INVEST in building itself up 💪
#fitnesssky #strongwomen
Training fasted is not the way.
Train fed.
Let your heart, lungs, muscles, nervous system, mitochondria be the limiting factor...not your lack of fuel.
Your body will INVEST in building itself up 💪
#fitnesssky #strongwomen
Snatch practice in slow-mo & real time. 2 weeks till I test for my #kettlebell certification!
A few things to refine yet but it's progress from where I started.
#fitnesssky #gymsky #strengthtraining #strengthcoach
A few things to refine yet but it's progress from where I started.
#fitnesssky #gymsky #strengthtraining #strengthcoach
March 16, 2025 at 8:11 PM
Snatch practice in slow-mo & real time. 2 weeks till I test for my #kettlebell certification!
A few things to refine yet but it's progress from where I started.
#fitnesssky #gymsky #strengthtraining #strengthcoach
A few things to refine yet but it's progress from where I started.
#fitnesssky #gymsky #strengthtraining #strengthcoach
Hit me with your fave low-/no cost #selfcare or #wellness practice!
A few of my faves lately:
🌱 watering plants
🌲trail run & murder podcasts
✨tarot card pulls
💪kettlebells
👖actually getting dressed
🐶 dog walks
😋 packing snacks for myself
📒 journaling
Don't all happen each day, but even 1-2 help
A few of my faves lately:
🌱 watering plants
🌲trail run & murder podcasts
✨tarot card pulls
💪kettlebells
👖actually getting dressed
🐶 dog walks
😋 packing snacks for myself
📒 journaling
Don't all happen each day, but even 1-2 help
March 16, 2025 at 3:00 PM
If you struggle with front racking #kettlebells, here are 4 things to try 🤗.
Goal of front rack is:
✅ challenge your core for carries, marches, etc
✅ position the bell for presses, squats, lunges
..not 🚫 stress shoulder, wrist or elbow
#strengthtraining #kettlebell #fitnesssky #gymsky #gymtips
Goal of front rack is:
✅ challenge your core for carries, marches, etc
✅ position the bell for presses, squats, lunges
..not 🚫 stress shoulder, wrist or elbow
#strengthtraining #kettlebell #fitnesssky #gymsky #gymtips
March 15, 2025 at 6:40 PM
If you struggle with front racking #kettlebells, here are 4 things to try 🤗.
Goal of front rack is:
✅ challenge your core for carries, marches, etc
✅ position the bell for presses, squats, lunges
..not 🚫 stress shoulder, wrist or elbow
#strengthtraining #kettlebell #fitnesssky #gymsky #gymtips
Goal of front rack is:
✅ challenge your core for carries, marches, etc
✅ position the bell for presses, squats, lunges
..not 🚫 stress shoulder, wrist or elbow
#strengthtraining #kettlebell #fitnesssky #gymsky #gymtips
Evil but effective. #turkishgetup hovers to practice creating SPACE to sweep the leg thru by opening hips & actively driving that hand & opp foot into ground.
V. Spicy 🔥 so start bodyweight or light!!
#kettlebells #fitnesssky #gymsky #strengthtraining #functionalstrength
V. Spicy 🔥 so start bodyweight or light!!
#kettlebells #fitnesssky #gymsky #strengthtraining #functionalstrength
March 13, 2025 at 10:50 PM
Evil but effective. #turkishgetup hovers to practice creating SPACE to sweep the leg thru by opening hips & actively driving that hand & opp foot into ground.
V. Spicy 🔥 so start bodyweight or light!!
#kettlebells #fitnesssky #gymsky #strengthtraining #functionalstrength
V. Spicy 🔥 so start bodyweight or light!!
#kettlebells #fitnesssky #gymsky #strengthtraining #functionalstrength
Did you know...you can work *just* the down (or just the up) phase of the #kettlebell snatch?
This is a great way to practice specific skills without the complexity or fatigue of tying it all together in continuous #snatch.
#fitnesssky #gymsky #kettlebells #strengthtraining
This is a great way to practice specific skills without the complexity or fatigue of tying it all together in continuous #snatch.
#fitnesssky #gymsky #kettlebells #strengthtraining
March 12, 2025 at 5:07 PM
Did you know...you can work *just* the down (or just the up) phase of the #kettlebell snatch?
This is a great way to practice specific skills without the complexity or fatigue of tying it all together in continuous #snatch.
#fitnesssky #gymsky #kettlebells #strengthtraining
This is a great way to practice specific skills without the complexity or fatigue of tying it all together in continuous #snatch.
#fitnesssky #gymsky #kettlebells #strengthtraining
How do trainers train? Here's today's sesh - focusing on #kettlebell swings as I prep for my certification in 3 weeks 😬 and upper body strength.
I prefer simple (simple ≠ easy!)'
- power
- 5-6 strength moves, usually in pairs/circuits
- a lil 🔥🌶️ finisher
#fitnesssky #gymsky #strengthtraining
I prefer simple (simple ≠ easy!)'
- power
- 5-6 strength moves, usually in pairs/circuits
- a lil 🔥🌶️ finisher
#fitnesssky #gymsky #strengthtraining
March 9, 2025 at 1:18 AM
How do trainers train? Here's today's sesh - focusing on #kettlebell swings as I prep for my certification in 3 weeks 😬 and upper body strength.
I prefer simple (simple ≠ easy!)'
- power
- 5-6 strength moves, usually in pairs/circuits
- a lil 🔥🌶️ finisher
#fitnesssky #gymsky #strengthtraining
I prefer simple (simple ≠ easy!)'
- power
- 5-6 strength moves, usually in pairs/circuits
- a lil 🔥🌶️ finisher
#fitnesssky #gymsky #strengthtraining
Mini-Tutorial: KB GOBLET CLEANS
You can use goblet cleans to...
✅ Develop POWER
✅ Do goblet squats, marches, or carries
✅ Conditioning by combining a goblet clean and goblet squat (...back into a goblet clean, repeat)
Have you done them? Lmk below 👇
#kettlebells #fitnesssky #strengthtraining
You can use goblet cleans to...
✅ Develop POWER
✅ Do goblet squats, marches, or carries
✅ Conditioning by combining a goblet clean and goblet squat (...back into a goblet clean, repeat)
Have you done them? Lmk below 👇
#kettlebells #fitnesssky #strengthtraining
March 5, 2025 at 7:54 PM
Mini-Tutorial: KB GOBLET CLEANS
You can use goblet cleans to...
✅ Develop POWER
✅ Do goblet squats, marches, or carries
✅ Conditioning by combining a goblet clean and goblet squat (...back into a goblet clean, repeat)
Have you done them? Lmk below 👇
#kettlebells #fitnesssky #strengthtraining
You can use goblet cleans to...
✅ Develop POWER
✅ Do goblet squats, marches, or carries
✅ Conditioning by combining a goblet clean and goblet squat (...back into a goblet clean, repeat)
Have you done them? Lmk below 👇
#kettlebells #fitnesssky #strengthtraining
Find yourself slumping and schleping over to the racks to put your kettlebells away after a flawless set of squats?
Here are 5 WAYS to move your kettlebells safely - use this menu to choose a technique that works for your bell weight & skill level...
#fitnesssky #gymsky #kettlebells
Here are 5 WAYS to move your kettlebells safely - use this menu to choose a technique that works for your bell weight & skill level...
#fitnesssky #gymsky #kettlebells
March 4, 2025 at 12:40 PM
Find yourself slumping and schleping over to the racks to put your kettlebells away after a flawless set of squats?
Here are 5 WAYS to move your kettlebells safely - use this menu to choose a technique that works for your bell weight & skill level...
#fitnesssky #gymsky #kettlebells
Here are 5 WAYS to move your kettlebells safely - use this menu to choose a technique that works for your bell weight & skill level...
#fitnesssky #gymsky #kettlebells
Hi. I care about you too much to let your #kettlebells keep destroying your wrists in cleans.
Here's 3 things I did to fix mine.
✅ If you're local to VT, come to my cleans workshop this Sunday! Message me for a link.
✅ If you're not, I'm sharing tips all week 🫶
#fitnesssky #gymsky
Here's 3 things I did to fix mine.
✅ If you're local to VT, come to my cleans workshop this Sunday! Message me for a link.
✅ If you're not, I'm sharing tips all week 🫶
#fitnesssky #gymsky
March 3, 2025 at 12:03 PM
Hi. I care about you too much to let your #kettlebells keep destroying your wrists in cleans.
Here's 3 things I did to fix mine.
✅ If you're local to VT, come to my cleans workshop this Sunday! Message me for a link.
✅ If you're not, I'm sharing tips all week 🫶
#fitnesssky #gymsky
Here's 3 things I did to fix mine.
✅ If you're local to VT, come to my cleans workshop this Sunday! Message me for a link.
✅ If you're not, I'm sharing tips all week 🫶
#fitnesssky #gymsky
I hope that "gorgeous but highly aggressive" is how they refer to me too 😆😆
March 2, 2025 at 6:48 PM
I hope that "gorgeous but highly aggressive" is how they refer to me too 😆😆
Working a new movement for me: single jerk and power jerk with a 44 lb #kettlebell - 3 x 6, alternating regular and power (aka more explosive DRIVE into the floor).
Bans off our bodies shirt for JD Vance visiting our state ✌️🖕🐍
#fitnesssky #gymsky #strengthtraining #kettlebells
Bans off our bodies shirt for JD Vance visiting our state ✌️🖕🐍
#fitnesssky #gymsky #strengthtraining #kettlebells
March 2, 2025 at 1:13 AM
Working a new movement for me: single jerk and power jerk with a 44 lb #kettlebell - 3 x 6, alternating regular and power (aka more explosive DRIVE into the floor).
Bans off our bodies shirt for JD Vance visiting our state ✌️🖕🐍
#fitnesssky #gymsky #strengthtraining #kettlebells
Bans off our bodies shirt for JD Vance visiting our state ✌️🖕🐍
#fitnesssky #gymsky #strengthtraining #kettlebells