NO BS APPROACH TO FITNESS AND NUTRITION

PERSONAL TRAINER AND NUTRITIONIST IN AUSTIN, TX

I’m on a mission to help people look and feel their best by dismantling false fitness and nutrition information and teaching them to train and eat according to their unique needs.

PERSONAL TRAINING AND NUTRITION SERVICES

PERSONAL TRAINING AUSTIN, TX

I offer personal training in South Austin, TX and anywhere online. I work with anyone looking to lose weight, build muscle, gain strength, achieve a specific physique, learn how to lift with proper form and technique, improve mobility and flexibility, etc.

FUNCTIONAL NUTRITION

Nutrition services in South Austin, TX, and anywhere online. I work with two main populations- those wanting to learn to properly fuel their bodies to look and perform better and individuals with chronic illnesses looking for answers to their health.

LET’S CONNECT

kellyraquel_fitness

The NIH has estimated that 1 in 2,500 people are b

The NIH has estimated that 1 in 2,500 people are born with an identifiable inborn error in metabolism, however, this number is likely an underestimate for various reasons including, but not limited to:

▪️Testing is often limited to just 2% of our genes (exome testing)
▪️Most testing is done in newborn infants
▪️Symptoms range in severity and can present at any age, so they go unreported
▪️Comprehensive testing has been slow, expensive, and unreliable

As we shift to using more whole genome testing, we can identify more defects.

These defects may not be causing outright disease, but are still impacting metabolism, which is the foundation for health.

Addressing these defects could be the missing piece in your health puzzle!

#genetics #personalizednutrition #longevity #metabolism #atxfitness #austinfitness #austinfitfam #biohacking #foodasmedicine #humanoptimization #functionalnutrition #functionalnutritionist #training #holisticnutrition #geneticdisorder #metabolicdisorder #raredisease

This is a good way to prolong getting results👀

This is a good way to prolong getting results👀

While social media offers inspiration and ideas, it’s crucial to remember that individualized factors play a key role in obtaining optimal results or resolving a health issue.

A commonly overlooked factor (beyond lifestyle) is your unique physiology. Most of us have several genetic SNPs that determine how we respond to our environment. SO, what may be a game-changer for one can be damaging for someone else.

Avoid a one-size-fits-all approach. 🧬

If you’re not seeing the results you desire, it might be time to reassess and personalize your fitness and nutrition plan.

#personalizednutrition #fitnessjourney #genetics #dirtygenes #functionalmedicine #austinfitnesscommunity #atxfitness #UnlockYourPotential #strengthtrainingforwomen #functionalnutrition #getresults

If you experience these symptoms, it might be time

If you experience these symptoms, it might be time to evaluate if there’s an underlying issue.

■How do you know if you are experiencing exercise intolerance?
These symptoms are disproportionate to the dose and type of physical activity being performed. You have extreme reactions and sustain them despite a conditioning period. You might feel like “something is wrong with you.”

If you are new to exercise, it might be difficult to know if you have an intolerance. It is best to consult a professional to ask whether or not your symptoms are normal. However, a good rule of thumb is that these symptoms persist after months of exercise with very little to no improvement. I’ve seen people experience this for YEARS.

In my experience, many people have specific triggers, duration of exercise they can tolerate before symptoms appear, and unique “warning signs.”

■Causes:
While exercise intolerance can accompany diseases like heart disease, if you are free from disease, it is typically a metabolic issue.

■What to do:
You have to identify the underlying issue using appropriate lab tests.
The good news is that many cases get better with simple dietary and supplement interventions!

#personalizednutrition #chronicillness #chronicpain #autoimmune #mthfr #metabolism #weightloss #weightlossplateau #genetics #austinfitness #austinfitnesscommunity #functionalmedicine #nutrition #atxfitness #atxlocal

It’s not easy to feel chronically ill while othe

It’s not easy to feel chronically ill while others around you thrive.

It took me over 10 years to start figuring out what works for me consistently. There has been a lot of ups and downs and a lot of trial and error.

I didn’t make real progress until I stopped listening to unqualified sources and got qualified myself.

I’m still discovering so much about my body’s quirks, but I can empathize with you if you’re struggling.

And I’m here to tell you that you’re not broken; you just haven’t figured out key information about your body! Keep advocating for yourself.

Total transparency : (I may have cried making this bc my appearance doesn’t reflect my experience🙃It’s hard y’all! I fucking get it.)

#personalizednutrition #chronicillness #metabolicdisease #chronicpain #invisibleillness #genetics #healing #bodybuilding #fitnessjourney #gymmotivation #workoutmotivation #girlswholift #fitnessmotivation #workoutsforwomen #fitnessgoals #rootcause #austintexas

Hey! Just another casual introduction post I’m

Hey! Just another casual introduction post

I’m a personal trainer and nutritionist uncovering the “why” behind your health and fitness struggles.

Why did I pursue this?

The dark answer: human suffering.
But seriously. Throughout my life, I’ve been surrounded by individuals battling unresolved chronic illnesses. Whether it’s been myself (lots of weird health stuff over here), family members, or my fitness clients, I’ve felt overwhelmed by health issues on the rise.

What did do about it?
Education and practice.
It went something like: nursing certification, fitness trainer certification, Bachelor’s degree, internships, reiki certification, 10 years of working with fitness clients, certifications, Master’s degree, and 4 years of nutrition coaching.

Here’s what I offer:
◾️Personal training (currently on a waitlist, but feel free to ask about referrals)
◾️Functional medicine nutrition counseling and personalized plans

Who I’m currently helping:
Primarily, I’m working with metabolic disorders and genetic issues. But, let’s face it, most of us aren’t sure if we have one. To help you figure out if my nutrition counseling is a fit for you, consider the following:

Do you
◾️Struggle to see results because you sense something is “off”
◾️Experience negative symptoms during physical activity (extreme exhaustion, nausea, dizziness, vomiting, diarrhea, etc.)?
◾️Have odd symptoms not linked to any specific illness?
◾️Generally feel unwell but lack solid answers?
◾️Live with a chronic illness and haven’t found sufficient relief from symptoms?

If you resonate with any of these, check the link “nutrition inquiry” in bio to see if we’d be a great match.

#lifteatbewell #unlockyourhealth #geneticmarkers #nutritionjourney #functionalnutrition #healthoptimization #metabolicwellness #austintx #atxfitness #austinfit #hormonebalance #metabolism

2023 held my favorite moment yet. We had put down

2023 held my favorite moment yet.

We had put down a deposit on a venue and I even pinned pictures of wedding dresses.

But, in true Eric & Kelly fashion and as a true reflection of the state of our lives at the time- absolute chaos- we decided tradition wasn’t our thing, said fuck it to original plans, and just went with it.

I may have overnighted dresses and he sourced champagne from our clients.

My jewelry may have gotten lost in the mail and we may have been late to our own wedding.

But what we received was the most authentic magical day I want to live inside forever.

Thank you to those who witnessed this unfold and supported us all the way.

@conquerthebarfitness - its been wild my love

@reganmvaca 📷

Here’s the thing- in a perfect world bodily chan

Here’s the thing- in a perfect world bodily changes shouldn’t be THAT difficult.

Whether it’s losing weight or getting “healthier,” your body should respond relatively well to the changes you implement.

Yet, I see individuals who implement said changes- a calorie deficit, healthy food, exercise plan, supplements, etc.- only to see minimal results. Or initial results only to hit a major plateau.

So, what’s the missing link?

Your UNIQUE physiology.

Your physiology will dictate how well your body responds to any programming. That’s why 2 people can follow the exact same plan and have dramatically different results.

What's the answer? A tailored plan according to YOUR needs.

If you are someone who just can’t seem to see the results “everyone else is” despite an honest effort, you may have an underlying imbalance that needs to be addressed.

This is quite a loaded topic, so stay tuned for more bite-sized pieces of information to help you discern if you are one of these people who need a tailored plan.

Nutrition & training currently on a waitlist. 1:1 nutrition spots opening in the new year!

#UnlockYourPotential #WhyNoResults #FitnessSolutions #ATXNutrition #KeepAustinHealthy #GetFitAustin #AustinFitLife #TransformationJourney #functionalnutrition

Reminder: progress is not linear! I say this often

Reminder: progress is not linear!
I say this often to clients bc it’s so easy to get down on yourself when things go south. But there are too many factors outside of our control to allow this be a straightforward process. So, I don’t know who needs to heard this but:

🚨It’s okay that you’re not making the progress you want during difficult seasons! It will come in time.

Yes it’s absolutely going to be frustrating, but try to keep the following in mind:

◾️Give what you can- put effort in; HOWEVER, know your limits
◾️Listen to yourself (mind & body)- if it doesn’t feel good, stop and reassess
◾️Advocate for yourself- you know your body best
◾️Ask for help- surround yourself with people who support you and don’t make you feel bad about yourself

#kellyraquelfitness #lifteatbewell #fitnessjourney #womenshealth #womenshealthmatters #hormonehealth #guthealth #womenshealthandfitness #endowarrior #pcos #atxfitness #autoimmunehealing #austinpersonaltrainer #atxnutritionist #functionalnutrition #girlswholift #backday

Cucumber & Mango Soba Noodle Salad Perfect summer

Cucumber & Mango Soba Noodle Salad

Perfect summer meal for those 100 degree days ☀️when you cant stand being in the kitchen heat

For the salad:
•Soba noodles- boil according to package directions, drain, rinse with cold water and set aside
•Seedless cucumber, spiralized or julienned
•Firm mango, spiralized or julienned
•Shelled edamame
•Herbs- I used mint, scallions, Thai basil, and cilantro
•Sprouts- I used sunflower sprouts

Dressing:
•1 tsp gochujang
•2 tsp sesame oil
•Juice of 1 lime
•1 tsp honey
•1/2 tsp grated ginger
•1/2 tsp grated garlic
•Sea salt & pepper to taste

Optional:
Add protein like broiled salmon, grilled chicken, or tofu

Directions:
Mix all salad ingredients in a bowl, pour dressing on top and toss to combine!

#lifteatbewell #dinnerideas #healthyrecipes #summerrecipe #highprotein #functionalnutrition #healthyfood #nutritionistapproved #easyrecipe #lunchidea #salmonrecipe #austintx #summersalads #austinlocal #atxfoodblogger #atxfitfam

Mobility Check👀 Never estimate the power of ke

Mobility Check👀

Never estimate the power of kettlebells to keep those joints mobile and fluid! These are advanced movements so highly recommend warming up and working up to them, but if you’re feeling up to it give them a try:

1️⃣Single arm snatch to Cossack squat w/internal rotation
2️⃣Double swing to Alt. single snatch & clean positions to squat

#kellyraquelfitness #kettlebellworkout #mobilityexercises #kettlebellkings #kettlebellgains #kettlebellswing #creativeexercises #austinpersonaltrainer #austinfitness #atxfitness #kettlebelltraining #mobilitytraining #functionalfitness

SHOULDER WORKOUT⬇️ A)Banded 21s: •7 reps at

SHOULDER WORKOUT⬇️

A)Banded 21s:
•7 reps at the bottom portion of the movement
•7 reps at the top portion of the movement
•7 reps full range of motion
Immediately into:
A2)Dumbbell lateral raises
B) Shoulder press
C) Cable rear delt fly
C2) Cable rear delt row

#kellyraquelfitness #lifteatbewell #shoulderworkout #wednesdayworkout #atxfitfam #austinpersonaltrainer #strengthtrainingforwomen #strengthtraining #austinfitness @conquerthebarfitness

Protein Chocolate Chip Frosty😜 Serves 2 •2-3

Protein Chocolate Chip Frosty😜

Serves 2
•2-3 frozen ripe bananas (depending on size)
•1/3 cup Greek yogurt
•1 scoop vanilla protein powder @ascent_protein
•2 tbsp cacao nibs (sub dark chocolate chips)
Optional:
•Vanilla extract
•cup of ice if you want it extra frosty

Toppings:
Whatever you want! I did peanut butter and dark chocolate chunks

Blend everything except the cacao nibs/chocolate. Add in nibs and pulse until blended. Serve and add toppings!

#kellyraquelfitness #lifteatbewell #healthyrecipes #healthydessert #highprotein #nutritionist #functionalnutrition #guthealth #atxblogger #austinliving #austineats #atxfitfam #easyrecipes #easyrecipesathome #mealprep #recipevideo #ascentprotein #fagetotal

Glazed Salmon Bowls🥣 For the salmon: •1 1/2

Glazed Salmon Bowls🥣

For the salmon:
•1 1/2 lbs skinned center cut wild salmon, cut into small cubes
•1/4 cup hoisin sauce
•2 tsp yellow mustard
•1 tsp hot sauce
•1 tsp grated ginger
•garlic powder and pepper to taste
Marinate salmon for 10-15 minutes. Transfer to a foil or parchment lined sheet and broil for 10 minutes.

For the sauce, mix together:
•1/4 cup primal Mayo
•2-3 tsp gochujang or hot sauce
•1 tsp honey or maple syrup
•2-3 tbsp lime

To serve:
Over basmati rice, spoon some of the sauce over top and top with:
•scallions
•cilantro
•lime
•pickled jalapeños

#lifteatbewell #kellyraquelfitness #healthyrecipes #dinnerideas #highprotein #easyrecipes #healthyfood #glutenfree #highproteinmeals #gutfood #healthydinner #nutritionist #guthealthy #foodismedicine

When the caffeine hits in time for full body Frida

When the caffeine hits in time for full body Friday☄️

1)KB swing snatch to windmill
2)Overhead walking lunges
3)Burpee broad jump
4)Tire flips

#kellyraquelfitness #fullbodyfriday #fullbodyworkout #fitnessfriday #austinpersonaltrainer #austinfit #kettlebellworkout #kettlebellkings #girlswholift #austinfitfam #iamnobull #fitnessmotivation #fridayworkout
@conquerthebarfitness

Here’s one of the three circuits I did for today

Here’s one of the three circuits I did for today's full body day⬇️ I know people look at some of these exercises and this and say “I can’t and I could never.” But have you tried? Have you dedicated the time to learn something new, or improve a skill? You’d be surprised at how quickly small efforts add up to produce large improvements. Find the resources to help you start- like a trainer, an accountability buddy, or respected literature and/or videos to learn.

A few spots opening up for training if you're interested! Link in bio, or DM me(:

10 reps each
3-4 rounds
1️⃣Double KB split jerk
2️⃣Alternating KB swing reverse steps
3️⃣Ab rollouts
4️⃣KB kneeling around the worlds
5️⃣Roller archer push-ups
@conquerthebarfitness

#kellyraquelfitness #fitnessfriday #fullbodyfriday #fullbodyworkout #strengthtraining #strengthtrainingforwomen #coreworkout #abworkout #atxfitness #austinpersonaltrainer #kettlebellworkout #kettlebellkings #atx

No equipment upper body and core workout⬇️ Ho

No equipment upper body and core workout⬇️

Hope everyone is staying safe without power😩

1️⃣Archer push-ups
2️⃣Boat pose Russian twists
3️⃣Seal push-ups
4️⃣Hollow hold to lotus crunch
5️⃣Bear stance shoulder taps
6️⃣Sphinx push-up
@conquerthebarfitness

#kellyraquelfitness #abworkout #coreworkout #workoutathome #athomeworkout #bodyweightworkout #upperbodyworkout #austinfitnesscommunity #atxfitfam

Stuck at home with no gym equipment? No worries. G

Stuck at home with no gym equipment? No worries. Grab an ottoman, chair, or stool and let's get to it!⬇️ No excuses😉

10 reps, 3-4 rounds
1️⃣Pike pushups
Modification: hold the pike position for 30 seconds without doing the pushup
2️⃣Bulgarian split jumps
3️⃣Pushups to walkout
4️⃣Paused squat jumps
5️⃣Decline plank jacks
6️⃣Knee tuck crunches

#athomeworkout #bodyweightworkout #workoutathome #exerciseathome #fullbodyworkout #workoutideas #homeworkouts #atxfitness #austinfit #atx #austinpersonaltrainer #abworkout

I started my fitness career in 2014 but quickly re

Who is Kelly Raquel Fitness & Nutrition??⬇️ I

Who is Kelly Raquel Fitness & Nutrition??⬇️

I’m a Certified Personal Trainer and Functional Nutritionist. I am passionate about teaching people how to train and nourish their bodies so that they can unleash their potential, look and feel their best, and drop food fears and bodily insecurities.

I have an undergraduate degree in Health Promotion and Exercise Science and a Master’s degree in Human Nutrition and Functional Medicine. I am an ACSM certified personal trainer and Usui Reiki Master.

I began my career working in corporate health and fitness centers in Connecticut. The plant eventually shutdown so I sold everything and spent the summer of 2018 driving across the country searching for a new home. Hello, Austin TX! I decided to make the jump to entrepreneurship and started Kelly Raquel Fitness & Nutrition to see clients privately.

I believe the best training and nutrition program is unique to each individual. Thus, I always strive to use quality science with practical application to get the best results for each person I work with.

I currently offer in-person training in Austin, TX, and virtual nutrition consultations and plans anywhere worldwide! Visit the website in my bio or DM for more details💪🏼

#lifteatbewell #kellyraquelfitness #austintx #functionalnutrition #austinnutritionist #nutritionist #austinfitnesscommunity #austinpersonaltrainer #atxfitness #atxfit #functionalfitness #kettlebellworkout #workoutsforwomen #texas #texasfitness #austinfit #keepaustinfit #atxbossbabes #atxphotographer @ptulaactive #ptula

Quick back and bicep day⬇️

10 reps, 4 sets
1️⃣Neutral grip pullups
2️⃣Neutral grip seated cable rows
3️⃣Chest supported lat pulldown (angles and arm paths with change which muscles are being targeted- I’m hitting low traps and upper lats-keep elbows closer to your sides and more of an arc motion to your arm path if you're trying to only target lats)
4️⃣Seated facepulls
5️⃣Bench single arm preacher curl
6️⃣Seated zottman curls

@conquerthebarfitness

#kellyraquelfitness #atxfit #atxfitness #backday #austintx #austinbloggers #workoutsforwomen #ptula #backandbiceps #ptulaactive #gymmotivation #upperbodyworkout #austinfitnesscommunity #strongnotskinny #2023goals @evolvepersonaltrainingatx

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