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Rachel Nephew | NASM, CPT Level 1 NCI Nutrition Coach

@rachnephew

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Polka Dots🏁

Derek p3 in sportsman class. Raced his 250 for the first time. I don’t think he missed the ONE TWO FIVE:)

Ryan P1 in open A, & 3rd OA his best finish yet. Polka Dots Club gave away a shotgun to each OA class winner and Ryan earned it for the A class.

Charlie p4 in Supermini class (kids race) & p3 in Open B with a p12 OA her best finish. She has been trying to break top 20 and almost broke top 10🙌🏻

I got 2nd in Womens class and had some fun mom battles with Natalie! We’re pretty solid for moms, our kids just refuse to acknowledge it 😂

IT was sweet having pro rider @mike_witkowski at a local race! So insanely fast. I don’t think he ever let off the throttle and the kids rode their hearts out trying not to get lapped…only a handful of riders succeeded😳

Thanks to @cosmicphotoandmedia for all the awesome pics, especially the pit stop ones. These kids should def feel like pros with that many people in their pit crews🏁

So thankful for everyone supporting these kids:
@woolfaircraft @lakecyclektm @mxtechsuspension by @rachnephew

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2 months ago

If you want your workouts to actually start paying off. Think about these 3 things…

1️⃣Push yourself (just a little more than you think).
Whether you’re doing 6 reps or 12, those last couple should feel like a challenge, but still doable with good form. Think, “I could maybe do 1-2 more reps, but that’s it.” If every set feels easy, it’s time to ⬆️ weight.

2️⃣Just keep showing up.
Consistently is key. Some days you feel like crushing and some won’t! Show up either way👊

3️⃣Have a plan.
Random workouts can be fun, but having a plan that slowly challenges you over time is what helps you see change! Increasing weight, more reps, less reps, tempos, progressing the exercise, or other variables! Progression over time is key to see the change you’re looking for!

It’s not that complicated. Getting started is sometimes the hardest part…DOOOO ITTTT💪 by @rachnephew

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3 months ago

22 years together, and our anniversary looked just about how you’d expect. 😂🏁 Huge thanks to the crew at Muskegon Motorcycle Club! The track was fantastic for all three races, and routing us through the old bathroom was a nice touch. 😂

Kids did great in the HOT temps!
Ryan, 4th OA & 1st in open A.
Charlie 4th in Super Mini and 7th in Open B. She almost broke top twenty with a 21st OA finish in the A/B race 💪
Derek got 3rd in Sportsman class and I got 2nd in Women’s class.

Doug wasn’t feeling good, overheated, and ended up pulling off. 🥵 If you know about his history with the heat… think Polka Dots 2024, when he showed up out of the woods mid race with no jersey and only his chest protector. If you know you know😂
Fun having some extra fans there and we always love when our @mxtechsuspension peeps show up for a d14 race👊

#freedom by @rachnephew

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3 months ago

First round of Harescramble at Whiskey Creek in the books 🏁

Charlie started things off in the youth race, Supermini class and rode an awesome race to finish P2/15. She then raced Open B classin the adult race and came away with P4/26 and 22nd overall.

Ryan raced Open A, had a hard crash and was still able to finish P1 & 7th overall👊Solid start to the season.

Thanks to @lakecyclektm @mxtechsuspension @woolfaircraft for all the support! taken in Whiskey Creek Campground by @rachnephew

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6 months ago

Had a great time at the 2025 D14 Harescramble banquet last night.

Charlie earned 1st place in the 85cc 9–13 class, and she and her partner Magnus took 2nd in the adult Team C race. Ryan brought home 2nd in Open B and 10th overall in the adult race. Jay and Derek finished P6 in Team B, which was pretty great since Derek wasn’t able to make every race this season (or the banquet). Darien and @douglasnephew made the podium too🎉

Couldn’t do it without help from @lakecyclektm @woolfaircraft @mxtechsuspension

So proud of the hard work everyone put in this year, and we’re looking forward to the upcoming season. by @rachnephew

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8 months ago

As 2025 comes to an end, I’m heading into 2026, not with big resolutions that fade in a month, but by continuing the standards I’ve built and consistently come back to for longevity. Since I’m now in in the age group that thinks about aging well!!

As a personal trainer and nutrition coach these are the habits I personally rely on to support energy, strength, and staying active with my family.

For me, that looks like (on a majority of days) :
• Eating enough protein to support muscle and recovery (~0.7–1g per lb of bodyweight)
• Prioritizing fiber-rich foods (~23+ grams)
• Hydrating well (about ½ my bodyweight in ounces)
• Getting enough movement outside of formal exercise (~7,000–8,000 steps/day)
• Strength training 3–4x/week (thinking of strength training as preventative medicine, not optional)
• Supporting my cardiovascular health with cardio at different intensities to aid recovery and improve resilience to stress, both from higher-intensity training and from life

Not perfection. Just habits I can enjoy and repeat.

Why? Because I love being active with my family and I want to keep doing that for a long time.

As you think about 2026, small steady habits go along way to support how you want to live and age!

Small Decisions >Made Consistently>Add Up Over Time by @rachnephew

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9 months ago

2025 season is a wrap🏁 Another year of awesome experiences. The off road racing community is made up of some of the most amazing people. Super competitive but equally as kind, thoughtful and generous!

🏁Derek teamed up with Jay for team B. They were in contention for a top 3 finish but Derek couldn’t make the final 2 races due to school obligations! Still did great and ended up in 6th.

🏁Ryan ended up 2nd in open B and 10th OA in the adult.
🏁Charlie won the 85 class and ended up 4th OA in the minis. This year was the first time she raced the adult race. Teamed up with Magnus and they got 2nd in team C.

Doug and I are glad we get to race too and have so many great experiences with our moto family!

Huge thanks to all the support from @woolfaircraft @lakecyclektm @mxtechsuspension, and Rick in our pit crew!

Also thanks to @dirtrushmedia & Traverse Moto photo for the incredible pics all season long!

#d14racing #ama #harescrambles #dirtbikes #ktm #lovethiscrew #mxtechsuspension #nattyshock #ravenforks #consistencyovertime #comfortcrisis #dontdieinthechair #outdoorkids #activekids #kidsarethebest #staywild by @rachnephew

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a year ago

Week at the state park summed up…

Dirtbikes, dirtbike races, beach, boating, surfing, general store ice cream runs, onewheeling (kinda🫣), and some pool time with some awesome peeps!

#dirtbikes #sjomotocross #carnycross #muskegonsprintenduro #kidsarethebest❤️ #staywild #onewheels #ktm #mxtech #lakecycle #flygear #thegeneralstore #beachsize #comfortcrisis #invincible #centurionboats by @rachnephew

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a year ago

Kicked off the first Harescramble of the year this past weekend with our favorite racing crew🏁So great to be back at it!

Row 2 in the 85 class is gonna be one to watch out for this year!

So great to have Derek back with us at the race. He put in some pretty solid lap times for not getting much seat time.

Charlie P2/13 in 85 class of youth race. Ryan P2/16 in Open B class in the adult race and 18th overall. Doug and Darien teamed up for the first time in team B and of course Natalie and I held it down as the lone women’s team yet again!🤣

Grateful for the chance to live this wild racing life with some of the best people around. Looking forward to another great season!

Thanks to traverse Moto photo for taking pics at the race!!

#ktm #harescramble #d14 #lakecycle #ama #dirtbikekids #staywild #comfortcrisis #dontdieinthechair #mxtechsuspension #nattyshock #ravenforks #kidsarethebest❤️ by @rachnephew

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a year ago

Spring Break 2025

Louisville, KY to visit Aunt Kelle, then off to Gatlinburg, TN with the Nephew fam!

🐶 Met Bennie the coolest and chunkiest Bassett hound!!
✅ Did all the touristy things
🏀 Lots of basketball playing & watching NCAA madness
🛞 OneWheel adventures
👟 shopping…the fam scored some shoe deals🫣
🐻 sightings
✔️Kids found a swimming hole in the river and jumped in the freezing cold water!
🥾Rainbow Falls hike
Charlie logging some flight time with her new drone

Charlie, Derek, and I took on Mt. LeConte from the Rainbow Falls trail! 6.7 miles to the top with a 4,000 ft elevation gain! It was cold, windy, foggy, and even snowed some😳 The kids hiked up quickly 2hrs 25min, and I couldn’t keep up(2hrs 55min). The trail was hard so it almost took as much time in the way down! My legs are still feeling the effects!!

Always thankful when we get to make awesome memories with our family❤️

#springbreak #creation #staywild #smokymountains #gatlinburg #thegreatoutdoors #djimini #rainbowfalls #mtleconte#ncaahoops #alltheshoes #onewheelgt #basketball #bassetthounds #comfortcrisis #dontdieinthechair by @rachnephew

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2 years ago

Happy 14th birthday to Ryan! Life is never dull or quiet with him around. We love the endless entertainment he provides, his hilarious sense of humor and how sweet he is!!

#birthday #14yearsold #middleman #neveradullmoment #dirtbikes by @rachnephew

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2 years ago

Last race of the year is in the books! Charlie and Ryan ended the season strong, though we missed Derek this time.

Charlie raced row in row 2. She switched from the 65 to racing the 85 small wheel with 3 races left in the season. I wanted her to finish it out but she felt like she could no longer progress on her 65 and she cared more about getting better than what her overall finish would be. She started from the back of her class as she couldn’t get her bike started but battled her way to P2/12 in her class by the end of the race.

Ryan took P2/20 in the youth race, securing 2nd place in the superminis for the year.

In the afternoon race, Ryan and his partner Brooke took P1 in Team B. Securing P3 for the season🙌🏻🙌🏻🙌🏻

Doug teamed up with Dave, who made his racing debut🎉

The racing community continues to impress—what an amazing group of people. Sad to see the season come to an end.

#birdsofafeather #flocktogether #ama #d14racing #lakecycle #woolfaircraft #mxtechsuspension #nationalshock #dirtbikes #racing taken in 10 Pines Ranch by @rachnephew

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2 years ago