Training & Performance | Holista Health Collective

Meet the team

The coaches in your corner.

Real coaches with real credentials. You’ll always know exactly who’s watching your reps.

Rachel Gould

Founder · Master Personal Trainer

B.S. in Biology (Pre-Physical Therapy). Twelve years of competitive swimming taught her exactly what burnout feels like — and how to rebuild stronger. Every program is designed by hand around your body, your goals, and your life.

Cade Schiefelbein

Personal Trainer · Stretching Coach

NASM Certified personal trainer and stretching coach. By day he coaches strength and assisted stretching — by night, he’s a professional knight at Medieval Times in Scottsdale. Loves fitness, his dogs, and all things general health.

Start over stronger.

I swam competitively for 12 years. When I quit, I was burned out — scared to push myself, eating everything in sight, uncomfortable in my own skin for the first time in my life.

Rebuilding took patience and a smarter approach than “just work harder.” That experience is why I coach the way I do: I know what starting over feels like, because I’ve done it.

Whether you’re starting for the first time or the fiftieth, you don’t need punishment. You need a plan.

Five tracks. One program: yours.

What are you training for?

Every program is built around one of five goals — pick the one that sounds like you. The training changes; the standard doesn’t.

Lose the weight. Keep the muscle.

Crash diets and random workouts don’t work — I know, because I’ve lived it. After 12 years of competitive swimming ended in burnout, I gained weight for the first time in my life and had to rebuild my relationship with training from zero. My approach pairs whole-body functional strength training with conditioning and whole-food, protein-forward nutrition. No starving, no gimmicks — a body that gets leaner because it’s getting stronger and moving more.

Full-body strength training, 2–4x per week
Conditioning that fits your actual life
Protein-forward whole-food nutrition
Habits built to survive real life

Rebuild the foundation first.

Coming back from injury or surgery? Your body doesn’t need to be punished back into shape — it needs to be rebuilt. We start with the gentlest effective movements, restore the brain-to-muscle connection, and add load gradually so you adapt instead of re-injure. Patience isn’t passive here. It’s the program.

Assessment-led starting point
Foundational movement before load
Gradual, trackable progression
Coordination with your PT & medical team

Strength for real life.

Human performance isn’t about the gym — it’s about what the gym lets you do. Lift your kid over the crib rail. Haul the groceries up the stairs. Hike on Saturday and feel good on Sunday. We train the movement patterns your life actually demands, so your strength shows up where you live.

Functional movement patterns
Core strength that protects your back
Energy that lasts the whole day
Move without pain

Build the body that builds the baby.

Pregnancy is the ultimate endurance event — and labor is game day. Before you conceive, we build full-body strength, deep-core and pelvic-floor control, and real work capacity, so you head into pregnancy strong instead of starting from zero. As a trainer and a doula, I program for the whole journey: the training, the birth, and everything after.

Full-body strength base
Deep core & pelvic floor prep
Conditioning for labor stamina
Sustainable habits before baby arrives

The postpartum comeback.

This isn’t about “bouncing back.” It’s a deliberate rebuild: pelvic floor and deep core first, then progressive strength — at your body’s pace, not the internet’s. Whether you’re six weeks or six years postpartum, we meet you where you are and build you back stronger than before.

Pelvic floor & core-first rehab
Diastasis-aware programming
Progressive return to lifting
Training that fits real mom life

Ways to train

Pick your format.

Personalized coaching in the format that fits — 1-on-1, small-group, or virtual. In person at a boutique-style Phoenix gym, or virtual from anywhere.

1-on-1 Personal Training

Fully personalized sessions built around your body and your goals — strength, conditioning, and functional fitness with a coach watching every rep.

Assisted Stretching

Guided, hands-on stretching to improve mobility, speed up recovery, and keep you training pain-free.

Group Training

Small-group sessions with the energy of training together and coaching that still sees you. Bring a friend — or meet your new training partners.

Holistic Programming

Training plus nutrition plus recovery in one intentional plan. Whole-food, protein-forward fuel — the whole athlete, not just the workout.

Fuel the work

Eat like you train: on purpose.

Training is the stimulus. Food is the material your body rebuilds with. No starving, no 30-day challenges, no “good” or “bad” foods — just a protein-forward, whole-food framework you can run for years.

Your starting macro targets

Three inputs. Honest numbers. Then two weeks of real-world data before you change anything.

My goal

Body weight (lbs)

Training days / week

Starting estimates, not a prescription. Eat to these targets for two weeks and watch the trend — scale, strength, energy — then adjust up or down by about 100–150 calories.

Protein first

A palm-and-a-half to two palms of protein at every meal — roughly 30–50g. If a meal has no real protein, it isn’t a meal. It’s a snack.

Plants + fiber

Half your plate from vegetables or fruit. Work toward 25g+ of fiber a day — it keeps you full and your gut happy.

Carbs around training

Bigger carb portions on training days, lighter on rest days. Rice, potatoes, oats, fruit — fuel, not the enemy.

Scale portions up or down to land on your targets above. Rest day? Trim the carbs, keep the protein exactly where it is.

Breakfast3-egg omelet with spinach + Greek yogurt with berries~40g protein
Pre-trainingBanana + whey protein shake~30g protein
LunchChicken burrito bowl: rice, black beans, chicken, peppers, corn~45g protein
DinnerSalmon + roasted potatoes + big green salad with olive oil~40g protein
EveningCottage cheese + pineapple, or a handful of nuts~15g protein

One trip, about 30 minutes. Shop the perimeter first, frozen vegetables absolutely count, and a rotisserie chicken is a legitimate cheat code.

Proteins

Chicken breast / thighs
Ground turkey
Eggs
Greek yogurt
Cottage cheese
Salmon or tuna
Whey protein

Smart carbs

Rice
Oats
Potatoes / sweet potatoes
Quinoa
Whole-grain bread & tortillas
Beans & lentils
Fresh + frozen fruit

Fats & flavor

Olive oil
Avocados
Nuts & nut butter
Butter (yes, really)
Hot sauce, mustard, spices
Salt — you train, you sweat

Produce

Spinach / mixed greens
Broccoli, peppers, cucumbers
Berries
Bananas & apples
Frozen stir-fry veg
Lemons & garlic

Fiber

25g+ a day from plants. The most underrated fat-loss tool there is.

Omega-3s

Two servings of fatty fish a week — or walnuts and flax if fish isn’t your thing.

Calcium + D

Dairy or fortified alternatives daily. Vitamin D from sunshine, plus a blood test if you’re unsure.

Iron

Train hard and menstruate? Prioritize it — red meat, lentils, spinach with vitamin C.

General information, not medical advice. Rachel is a certified trainer, not a registered dietitian. If you’re managing a medical condition, a history of disordered eating, or you’re pregnant, personalize all of this with your clinician or an RD.

The method

Intentional, smart, purposeful program design is my favorite part of coaching. Nothing here is random — every session has a reason.

Assess

We start with where your body actually is — movement screen, injury history, goals. No assumptions, no ego.

Program

Your training is designed for your body, not pulled from a template. Periodized, progressive, purposeful.

Train

1-on-1 coaching with eyes on every rep. Strength, conditioning, and skill — progressed deliberately.

Recover

Assisted stretching, deloads, and recovery strategy built in. You adapt between sessions, not just during them.

Free intake form

The best results start here.

Every great program starts with the full picture. Take five minutes and tell Rachel everything — your goals, your meals, your health — and your first session starts with a plan built around your body, not a template. It’s free, there’s no commitment, and what you share stays between you and Rachel.

Name

I’m interested in

Your goals

A typical day of eating

Daily water intake

Vitamins & supplements

Health considerations

Before photos (optional) Front, side, back — up to 6. Just for you and Rachel to track real change. Nobody else ever sees them. Blood tests & health documents (optional) Recent bloodwork or anything from your doctor that helps Rachel see the full picture. Up to 6 files.

Free — no commitment, no spam. Rachel reads every intake personally.