Rachel Flint Fitness 360: Fit Like Flint

Rachel Flint's fitness, nutrition, and supplement regimens aren't fancy. They're made from basic bodybuilding foundations. It might seem simple, but it can help you succeed!

Congratulations to Rachel Flint, Bobybuilding.com's 2012 Military Transformation Challenge winner! Not only is Rachel a full-time wife, mother of two daughters, and a captain in the Air National Guard, she's also a health-and-fitness aficionado.

Her incredible transformation is an inspiring reminder that the will to work invokes positive change.

In a bid to find health before she joined the military, Rachel quit smoking, started running, and learned how to use weights to change her pear shape. But she didn't stop there.

When challenged to participate in the 2012 Military Transformation, she jumped in and carved her body into an aesthetic statue.

Here's her story:

Challenge Accepted

Growing up, Rachel didn't play sports and had no real desire to be an athlete. "I thought it was beyond the realm of possibility," she says. "It didn't ever occur to me that I could be athletic." And that's where she stayed until her early twenties when she joined the military.

"I knew that if I was going to survive basic training, then I was going to have to get fit. So I gave up smoking and started running," she says. She definitely did survive, and went on to serve overseas. While deployed in Saudi Arabia, she learned the basics of weight training. "It was very beginner-level stuff. So I just built on it," she says.

Rachel Flint Fit 360
Watch The Video - 11:43

Although she was motivated to train with weights, she didn't think much would happen: "My natural shape is a pear. I had very narrow shoulders and bigger hips. I thought if I got fit, I would just be a smaller pear." Rachel was never overweight nor did she have unhealthy body fat levels, but she wanted to see what was underneath.

When she started challenging herself in the gym, she began to see that shape change. "I was astonished to see what I looked like. It's been incredible to see that I'm not genetically determined to always have the same shape."

Rachel Flint's Training Program

Rachel Flint's Training Program

Rachel Flint is a busy wife, mother, and captain in the Air National Guard. But she's also a transformation challenge winner! Follow her program to build some muscle and lose some fat.

Rachel Flint's Nutrition Program

Rachel Flint's Nutrition Program

Healthy meals can be family-friendly. Find out how Rachel Flint eats to support her fitness goals and maintain energy throughout her busy schedule!

Rachel Flint's Supplement Program

Rachel Flint's Supplement Program

Not everybody needs to spend hundreds of dollars on a supplement stack. Here's the well-crafted supplement regimen that helped Rachel transform!

Rachel had great success with her fitness, but wanted an even bigger challenge. "I'm really good with deadlines, and this challenge gave me an excellent goal of hitting it hard for 12 weeks," says Rachel. "I knew I had gotten to the point where I was complacent with my workouts. I was ready to kick it up a notch." Did she ever!

Her fitness success has inspired others. "I've had a lot of military members, family, and friends say they're willing to give fitness a shot because of what I've done." Rachel proves that fitness doesn't have to be expensive or life-consuming. "You just need the discipline to do it," she says.

Rachel's Favorite Workout Tunes

  1. Disciple, "Regime Change
  2. Lecrae, "Live Free"
  3. AC/DC, "Back in Black"
  4. Michael Jackson, "Smooth Criminal"
  5. Prince, "Gold"

Flint Facts


Who is your biggest fitness inspiration? Why does that person inspire you?

Like hundreds of thousands of others, I admire the most in the fitness industry. She is as genuine and humble in person as anyone would hope for her to be. Her priorities and values are the same as mine, and I am so thankful for someone like her to look up to.

I'm careful not to idolize any human, though, because no one is perfect and we all have our own struggles and challenges. I just want to be the best "me" that I can be, and Jamie is proof that you don't have to conform to what others think to stand out in a crowd.

Why is it important that your daughters have you as a model for healthy living?

I am a traditional Guardsman, so the rest of the month I stay at home with my children. We also homeschool, so my husband and I are with them for all their waking hours.

Rachel and her husband Ben home school their children, Maggie and Katie.

We are the greatest influence on their lives, so if we are not leading by example, it will be our fault when and if they make poor decisions in the future.

How do you stay motivated? Do you ever just want to stop?

I don't think anyone stays constantly motivated. We are human; we all have peaks and valleys. We all go through various life experiences that affect our ability to focus and maintain our good habits.

It's not a matter of habit; it is a matter of discipline. You do the things you know you should do, even when you don't feel like doing them. If you let your emotions and feelings dictate your actions, you will always be enslaved by them.

What are your plans for the future?

We have a new fitness apparel business called Fit Like Flint. Having "Fit" in our name is really helping me stay accountable for the appearance of my physique.

We are also planning to have another child in the next year or two; and if and when that happens, I would like to stay even more fit and healthy through my third pregnancy than I did with my first two. I would also like to chronicle my experience through Health and my Facebook page.

Fitness may not always be Rachel's top priority, but it will always play a role in her life, in and out of the military.

What are your 5 favorite exercises?

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