Personal Trainer Of The Month - Rachel Cosgrove!

Congratulations Rachel Cosgrove on being our Personal Trainer Of The Month! Rachel was awarded the Personal Trainer of the Month for her health and fitness contributions that she provides for her clients!

Vital Stats

    Age: 34
    Education/Certification: BS in Physiology, CSCS, CISSN, USAW, USAT
    Location: Santa Clarita, CA
    24420 Walnut Street,
    Newhall, Ca. 91321
    Phone: 661-799-7900
    Email: or directly at

    Number Of Clients:

      I currently co-own Results Fitness where we have over 250 clients who I work with through my team of trainers.


      Our gym rates start at $239 per month, which includes one of our trainers working with you once per week along with an individualized program. I work closely with my trainers to ensure every member of Results Fitness is getting our best. To work with me directly it is $350 per hour or $997 per month for one session a week. I also have a system to get 4 sizes (for example from a 12 to an 8) off of you in 12 weeks that includes the 12 week guaranteed system along with one in-person meeting with me and ongoing support to get you into your jeans. Cost is $5000 for the 12 weeks.

[ Q ] Could you tell us a little about your background - personally and professionally?

    Ten years ago, after earning my degree and a number of certifications including the CSCS with the NSCA, my husband and I opened our own facility in Southern California called Results Fitness.

Ten Years Ago My Husband And I Opened Our Own Faciltiy In Southern California Called Results Fitness.
+ Click To Enlarge.
Ten Years Ago My Husband And I Opened Our Own
Faciltiy In Southern California Called Results Fitness.

    At Results Fitness we currently work with over 250 members, 70% of which are female, ranging from soccer moms to triathletes to fitness competitors.

    These clients are real people who have demanding jobs, families and a limited amount of time to commit to a fitness program, yet we consistently deliver results and drive our clients to reach their potential physically and mentally. This hand's on practical experience with the women at my gym is what inspires me and keeps me continuing to fine tune my methods, documenting every workout and the progress the clients make at Results Fitness.

    I like to think of it as my own laboratory where I can figure out exactly what works best to achieve the ultimate fit female body, getting feedback and seeing the progress our clients are making daily.


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    Personally, I have been a competitive fitness competitor, Ironman triathlete and powerlifter, so I draw on my own experience as an athlete, and combine it with science and modern training methods to help our clients achieve their goals.

    I have learned how to push and challenge myself with a number of different goals whether it is completing an Ironman or setting a US record at a Powerlifting competition, both of which I did in 2007. Using experiences such as these I know how to motivate and get the most out of my clients and other females.

    Not only have I pursued an education, have the professional experience and have my own athletic pursuits, but I have also struggled with my own weight and my own body image issues and have grown through it and am now on the other side.

    Over the years I have worked hard to reach my potential physically and emotionally, and it wasn't easy and still isn't, but it is worth every effort. I have floundered for years in search of the best ways to get and stay fit, lean, build muscle and have optimal health myself.

    I have read every book, talked to every expert and attended numerous seminars on the subject and continue to do so. I have been on a constant quest to discover what works for females to be fit and above all feel good about themselves. My passion is sharing this knowledge with other females who have had the same struggles and give them the confidence and tools they need.

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    I have been featured as an 'expert' in magazines such as Muscle & Fitness Hers, Oxygen, Shape Magazine, Fitness Magazine, Men's Health, and Men's Fitness. I currently have my own column in Women's Health Magazine and am one of their fitness editors. I also speak nationally and internationally as a fitness and motivational speaker.

    Our gym, Results Fitness, was voted one of the Top Ten gyms in the United States by Men's Health Magazine in 2009.

[ Q ] When and why did you become a trainer?

    I have always had a fascination with the human body and how amazing it is. I also got hooked on exercise at a young age. My entire family struggles with their weight and obesity and it was always an upward battle that I wanted to take on and learn how to combat.

I Have Always Had A Fascination With The Human Body And How Amazing It Is.
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I Have Always Had A Fascination With
The Human Body And How Amazing It Is.

    While getting my degree in college in Physiology I taught aerobics at a local gym. Once I graduated I moved to NYC to pursue my dream of being a professional dancer on Broadway. While there I started working as a personal trainer and met my husband, Alwyn Cosgrove, who I learned a lot from and started to attend seminars and learn more about fitness and how to achieve the best results with my clients and myself.

    Being in NY I did a few Off-Broadway shows and was on scholarship at a dance studio but as my interest grew in the fitness industry and I was applying what I was learning with myself and my clients, I realized I really loved to help people and wanted to continue becoming one of the best in the fitness industry.

    I was spending more and more time in the gym and less and less time in the dance studio. As my clientele grew so did my passion for the fitness industry and helping people to change their lives.


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    One of my business coaches, Thomas Plummer, said to me - "You should pick one thing and be the best at it. Your one thing should be training females." I never looked back and pursued learning everything I could about training females to become the best at what I did.

[ Q ] What is your training style? What methods do you use?

    The majority of my clients are not in the gym more than 3-4 hours a week and some as little as 2 hours a week. I use strength training with full body routines 2-3 days a week and a metabolic/interval workout 1-2 days a week.

    I encourage my female clients to challenge themselves to lift more weight and not be afraid of getting bulky. In order to change their bodies they must put a demand on it that it is not used to. This has worked great to give my clients the body they want.


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    My focus is on making sure their time is used effectively to boost their metabolism, burn a ton of calories and build lean body mass to get the long term benefits.

[ Q ] Do you have examples of success stories from clients using your methods?

Yes, Throughout My Book, The Female Body Breakthrough, I Share My Clients Before And After Stories.
+ Click To Enlarge.
Throughout My Book, The Female Body Breakthrough,
I Share Many Of My Clients Success Stories.

[ Q ] Who are some of your most notable clients?

    I have not had the opportunity to train celebrities but actually specialize in working with average women who don't have as many resources.

    Most of them have kids, a husband, a demanding career, and a busy schedule. The most they can usually dedicate to a fitness program is 2-3 hours a week.

    I am honored that they find time in their day to fit their fitness program in and work with us to help them make sure that hour is used effectively. I have many very special clients who have all transformed their bodies losing any where from 10 pounds of fat to 100 pounds of fat.

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[ Q ] Can you please you give me an example diet and training program you put together for your clients?

    The training programs I use are balanced by movement pattern using a vertical and horizontal push and pull, a quad dominant, a hip dominant and core exercises. I do core first and then pair upper body and lower body in a circuit style routine.

    I never isolate a muscle group with my female clients. The programs are periodized to change the reps and usually the exercises every 4 weeks to keep my clients from adapting.

    As for nutrition - the gist is to eliminate the junk food and get lots of fruits, veggies and lean protein in every couple of hours. I use the 90% rule with my clients which means they get 10% of their week to splurge.

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[ Q ] What are the most common mistakes a client makes?

    It is usually the nutrition since myself, or my team of trainers, work with them during their workouts. With their nutrition I very commonly here clients say, "I am following what you tell me to do most of the time." Whenever I hear the words, "Most of the time" I know they are only following my recommendations about 70% of the time. 70% will not get the results they want. They must follow my recommendations 90% of the time.

    I also think many clients try to be too strict and then end up blowing it. I would rather take a moderate approach and have them plan to splurge a couple times a week and make it realistic to stick to the new lifestyle for the long term.


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[ Q ] What are the most common mistakes you believe a trainer makes?

    Not thinking through the program for their client having a bigger picture in mind than just that next workout or even worse the next exercise. Trainers need to start designing a long-term plan to get the client to their goal.

    Most trainers are winging it, giving their clients random workouts with what they think are cool exercises. Trainers need to think about the big picture and start with the goal of what the client wants and work backwards from there. Start with the big picture and break it down. Stop winging it.

Trainers Need To Think About The Big Picture And Start With The Client's Goal.
+ Click To Enlarge.
Trainers Need To Think About The Big Picture
And Start With The Client's Goal.

[ Q ] Do you set your clients up with a full diet and training plan for them to follow by themselves?

    Yes, some clients travel to work with us and get a program and do it on their own.

    I also have a membership website set up at where I set the members up with full nutrition recommendations along with a program each month and the members of my website do the program on their own. I answer any questions they have on the forum within.

    Otherwise at our gym, most of our members work with a coach once a week and come in on their own and do their program another 1-2 times per week.


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[ Q ] How do you keep your clients motivated?

    Because we take a big picture approach with the client's goals and design a program that will absolutely get them to where they want to go it keeps them motivated. Every client's program completely changes once per month, to progress the exercises and keep their body from adapting.

    Also, we take an approach that incorporates a mindset shift along with changing their habits. I am a big proponent of setting goals for my clients so they always have something they are working toward.

    We also do all of our sessions semi-private, so they keep each other accountable too.

[ Q ] Do you train a male client differently to a female?

    Yes, we do. I don't actually work with too many males anymore. At this point I really have worked on focusing on females and specializing at being an expert at training females. We do have males that come in to our gym and work with my team of trainers and they also get an individualized program written specifically for their goals.

I Really Have Worked On Focusing On Females And Specializing At Being An Expert At Training Females.
+ Click To Enlarge.
I Really Have Worked On Focusing On Females And
Specializing At Being An Expert At Training Females.

[ Q ] How have your changed your approach to clients over the years of experience?

    We opened our gym ten years ago and two things that I do differently now than I did then are:

    1. We now use a dynamic/movement preparation warm-up with our clients. Then they would walk on the treadmill. Instead of walking on a treadmill - doing what I call the treadmill shuffle working in one plane of motion usually staring at a TV or off into space - we instead start them off working their body in multiple planes of motion, increasing the range of motion at each joint, getting the blood flowing and getting their nervous system ready to go. We do this on a track we have inside our gym and we have the warm-up on a 10-minute loop on TV screens that they follow along with.
    2. We used to have them do their interval training on a cardio machine. Now it is done in a group setting using tools such as kettlebells, ropes, their own body weight to get their metabolism revving and challenge their body in different ranges of motion.

[ Q ] How do you start a client on a new program? Do you do some kind of assessment?

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[ Q ] Do you feel just as much like a psychologist as you do a personal trainer?

    I wouldn't say a psychologist, but I did take a certification to become a life coach this past year. My job is to bring the best out in people and if they aren't happy in other aspects of their life it will be hard to ever have them reach their potential. Taking an approach that also includes looking at their life and using some life coaching skills leads to more success with their fitness goals.

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