Rachel Avey • Strength & Wellness

Rachel Avey • Strength & Wellness Lifting heavy. Eating balanced. Growing glutes + confidence. Here for real, sustainable strength Follow along with me in my journey that started in 2011.

I lost 40 lbs, and then gained some back. I eat paleo 80% of the time and spend my nights and weekends enjoying exercise, including aerial yoga, Piyo, Zumba, weight lifting, hiking, and whatever else peaks my interest!

04/25/2026

Pushed through the fog and still turned it up.

Max HR: 171 bpm
+20% higher than my normal

Glutes led the show, full body followed, lungs filed a complaint.

Not every workout feels good… some just prove you’re built for it.
Mini me joined in for some pushups at the end

04/21/2026

Head cold tried it… I lifted through it.

17,390 lb moved
+30% volume jump
94% Zone 2 → steady, controlled, intentional

This cut isn’t loud… it’s disciplined.

04/03/2026

ower stability + control day.
8,100 lbs moved with zero chaos… just slow, controlled burn.

Single leg work, banded walks, Copenhagen planks
the unglamorous stuff that builds everything.

Not flashy. Just effective.





03/31/2026

Burnathon ride today 🔥
30 minutes of controlled chaos.

Kept the effort steady, heart rate honest, and legs working without blowing the tank for the rest of the week.

Not every ride is about going all out… sometimes it’s about staying in control while it burns.





03/31/2026

Week 22, Day 1.

Heavy lower body, then a 10-min tempo ride to finish.
Kept it fully low aerobic to recover, not dig a deeper hole.

12,000+ lb moved today… now it’s protein, recovery, and staying consistent through the back half of this cycle.





03/28/2026

Week 21 Day 5, wrapped.
Heavy lower body volume, nearly 14,000 lb moved, then finished with a 10-minute Rolling Hills ride to flush the legs. Cardio Status shifted to productive, Cardio Load climbed, and the glute cycle keeps doing its thing.

03/27/2026

Day 4. Lower stability + core.

Single-leg RDLs, step-ups, Copenhagen planks, hamstring slides, lateral band walks.

Nothing flashy, just control.
Kept the band work heavy and honest, and it showed.

613 kJ, slightly up from average, heart rate controlled the whole time.
This is the kind of work that makes everything else stronger.





03/24/2026

Back to Monday lower body.
Progressive load, controlled reps, and zero concern for how it looks mid-set.
If the face isn’t questionable, the weight probably is.





03/21/2026

Friday lower body.
Hip thrusts, reverse lunges, RDL → sumo squat, and banded lateral walks.

Day 3, coming off being sick… and somehow didn’t ease back in.
12,030 lb total volume and an 88% jump in average load.

Halfway through I was like… who built this program??
Oh right. Me. 😅

Had to roundhouse kick this one into submission and call it good.




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Spokane, WA
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