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@rachelkeele

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How to perform: The Turkish Get up

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Fueling for a heavy squat session and fueling for a 4-hour ride shouldn’t look the same.

Different workouts rely on different energy systems, so what you eat before training, how much, and when should shift based on what you’re about to ask your body to do. Swipe through for how to fuel before endurance sessions, strength training, and functional fitness/HYROX, plus a simple timing framework based on how long you have before you start.

The best pre-workout meal is the one that matches your session, your digestion, and the foods you tolerate well. Trial-and-error is the name of the game!

Full peri-workout nutrition breakdown from @mayday1320 on the BIN blog!

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The habits you’re building for your “right now goals” are shaping what your body can do at 60, 70, and 80.

@ryannnicoleburke @_joycemurphy_ and @rachelkeele get into how to set goals that hold up over decades, not just the next few months. They cover why muscle loss can start in your 30s, what menopause means for muscle and bone, why power matters for the things you’ll want to keep doing, and how to build a strength routine you’ll stick to long-term.

Plus mobility, sleep, stress, how social connection fits into longevity, and why keeping your six month goal is fine as long as you build it with deep health in mind.

🎧 Listen on Apple & Spotify

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Meet Coach @rachelkeele

In 2016, Rachel survived a stroke that took her mobility, including her ability to walk. A year later, she competed in the 2017 CrossFit Open. She calls herself a reformed couch potato, and she believes if she could find her way into fitness, anyone can.

She’s a National Board Certified Health & Wellness Coach with a Master’s in Educational Psychology and a Precision Nutrition Level 1, 2, and Master Health Coach. Her focus is building habits that fit your actual life, not chasing whatever plan looks perfect on paper.

Book a free Discovery Call with Rachel to talk about your goals. It’s not required to get started, but if you want to chat first, she’s ready!

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“Happy birthday, dear Rachel. Happy birthday to YOUUUUUUUUUUUU!” #cruisin #homies #thisis40 #canada

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Maybe 17 years is an odd milestone to be in my feels about…but I am. Still can’t believe she chose me and still grateful for every moment I get to spend with her. @rachelkeele, the best part of me is you.

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//7 YRS IS A HOLY NUMBER 🕊️🕊️🕊️⚡️⚡️⚡️
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when I was 27, during a moment in time when it seemed my life was over, a very dear person encouraged me to drive across the country and start over again. “I think, looking back, you won’t regret it,” they said. Now, nearly seven years later, I don’t. At the time, I felt myself akin to Eustace in CS Lewis’s The Voyage of the Dawn Treader, gazing over the waterfall at the end of the world. Like Eustace, when I embarked on the journey of pursuing a masters degree all those years ago, I did not know how terrible, how challenging, how costly an adventure could be. Perhaps this is why Aslan said, “Adventures are never fun when you are having them.” There is certainly some truth there. But, also, I push back. I have learned the truth has many harmonies. I have accepted I may forever be like my elder brother Jacob, clinging to the Stranger in the book of Genesis, as I fight His new name for me. Adventures may not be all “fun,” but mine has been beautiful beyond belief.
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I wish I could say it is all thanks to my own brilliance; but such a confession would be something more profane than a lie. There is not space in this post to thank everyone who walked with me. There are not enough words in all the tongues of men to quantify the grace I have received. So I will have to be content with two, and those who were there, you know who you are: thank you.
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I think I am glad to have had a true adventure. But all good things come to an end. In the words of Aslan, “there comes a time when you must say goodbye to your friends.” Each of you has taught me a mystery: the deepest chasms, the darkest dead ends, the worst failures; even the waterfalls at the end of the world, are, each of them, mere currents to better shores. So.
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BLESSED BE THE PRODICAL WIND,
BLESSED BE THE GREAT SHIP,
BLESSED BE THE SHORE AFTER STORM,
BLESSED BE THE SPIRIT,
FOR BRINGING ME HOME.
AMEN.

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16 years down, many more to come! Thanks for another year of love, laughs, and yard work @rachelkeele! I love you!

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I have lived in this little corner of the world for a little over 25 years. I have seen the seasons come and go, just as I have also seen amazing people come and go from this little community. I never thought it would be me.

As I reflect on my time here all I feel is gratitude and love. Thankful to God for placing me here and for all the love I feel for and from all of you that have been a part of my life. This place became my home and you all became my family.

I came here seeking good education but I have gained so much more. I thank all of you that gave me opportunities to grow, that believed in me and cheered me on through the years. My time here would not have been the same without my you, my colleagues, my students, my friends, my family.

The pictures I have chosen are only a small glimpse of my life here thus far. Friends, family and moments that have made special marks in my heart. Thank you from the bottom of my heart for all the special moments we have created over the years. I take each one engraved on my mind and in my heart.

God is now calling me to start a new chapter with my husband, and we will be moving to Maryland near D.C. area where my husband will serve in Adventist Mission. It is a bittersweet moment for me, but I am certain God has great plans for us and I look forward to this new adventure.

As I prepare for this move during the next weeks I hope that I get to see all of you at least one more time before the move. Please stop by, I want to give you a big hug! But if not, don’t worry I will be visiting. Berrien will always be my home. 💛

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More than anything I’m grateful.

For conversation with friends that made me laugh, kept me sane and helped me grow.
For soft sunrises in new places.
Grateful for enough hindsight to see that God really does work it all out.

This year was full of beautiful surprises and I’m simply in awe. I’m simply grateful. ✨32✨

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//in the clurb, we all fam💛
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I turned 33 on thanksgiving day with dear friends in the midwest. this one felt quiet, like autumn leaves🍁🍂 on wind; like a whisper. I keep attempting to notice the sunsets. I don’t want to leave behind my wonder. Sometimes I’m afraid only grief was able to give me eyes to see the Divine in the simple world, that healing brings with it spiritual cataracts. A kind of “resurrection blindness.” An apathy of perception that creeps into the veins as distance from the pain grows. It is an irony that restoration so easily becomes mystical indifference.
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But I don’t want to believe only sorrow gives us a glimpse behind the veil. I don’t want to need the bitter to remember the sweet. So I have been leaning into the joy. I have been playing my guitar again. I have been pondering what it means to be an uncle. I have been sitting with friends.
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Perhaps, then, the prayer is for new eyes. Help me, help us, to see, to wake from the dream, to watch for the “deep magic” in the world, as Aslan🦁 once said. To notice the breeze again. Amen. 🕊️⚡️

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Yesterday’s Chili Cook-Off was a blast! 🔥 It was so much fun trying different chilis and being part of the action. A big thank you to everyone who joined in and made the evening so enjoyable! 🍲🌟

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