QUESTions With Rachael Labender

QUESTions With


What nutritional information have you learned that most people don’t know?

I wouldn’t necessarily say most people don’t know this, but one thing I have learned along the way that I personally didn’t know before, or really take the time to care to know, is how useful fiber is! You can use it in so much of your cooking to add volume and texture without any calories. Just google “fiber recipes” and bam you’re there!

What training information have you learned that most people don’t know?

Again, I wouldn’t say most people don’t know this, but one of the most valuable things I’ve learned while training and what I instill in all my clients is proper form. It doesn’t matter how much weight you can move, but how well you can move it. Especially during a squat, this is the most fundamental move and definitely one of my favorites, so I make sure to get this one engrained in everyone first. Then it’s all about getting low!


What are the three things you see people doing in the gym that bother you most?

The only thing that bothers me in the gym is when I see trainers not paying attention to their clients. I don’t get bothered by much else because bottom line, everyone is in there to improve their lives and that’s something you can’t get mad at.

BYB Phoenix Pro

What are your three biggest nutrition pet peeves?

Well, nutrition is nutrition. Everyone has their own nutritional rules they follow and it’s beautiful when they find what works for them. I do get bothered when someone comes to me saying they do not and will not eat carbs. If they didn’t eat a single carb, they would be in the physical state they are in (usually overweight) AND they wouldn’t be able to handle a training session with me 😉

What is a quote that you live by?

“If you want to know something, figure it out” That’s a paraphrased quote from my dad. When I was little I asked him “Dad, how do you know how to do everything?” Because he did! He could build a house, fix a boat, and was the master of all things that were computers. And he said “Well when I want to know something, I find a book on that thing, learn everything there is to know about that thing, and then I know” And that’s how I became the problem solver self that I am today 🙂 Which has also lead me to be a book worm lol.


Who is your inspiration?

My grandma for being over 90 and being able to stand on one foot. And my dad for being the toughest person I know. And a long list of others but those are my top 2 on the physical fitness list.

Who or what got you started?

My earliest memory of fitness was as a kid doing Richard Simmons tapes in my mom’s room. I just thought it was fun! Then I played sports throughout my childhood and teen years. I found myself becoming a meat head in the gym in high school weights class. Then I started competing in bikini in college. And now I’m a personal trainer! So I don’t really know where I started, because fitness has just always been a part of me. I just seek out whatever is fun!

What is one piece of advice you give to new lifters?

Learn about the body and take baby steps. Hire someone if it’s overwhelming at first, they’ll teach you as you go. The only way to start your journey is with a strong foundation.


What is one piece of advice you give to seasoned lifters?

Have fun!


What’s your goal for the rest of the year? 

To keep building my training business.

What body part do you struggle with the most, and what have you done to overcome the problem?

My abs. Tell me to do 100 squats, cool. 100 sit ups? You’re out of your mind lol.. but i’ll do it 😉


What’s your typical diet consist of?

6 small meals a day with lots of protein and fiber and carbs around the morning time. I have a good mental calculator of where I’m at and can tell when my body needs something. Over the years I’ve become way more in tune with listening to my body.