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real name
Rachel
age
39
gender
Female
location
gym
occupation
Trainer Extrodinaire/Columnist for KC Fitness Magazine/Fitness Model for Premier Nutrition
Overall Goal
///
Transform My Body
Look Good, feel good, stay positive and kick some effing ass in the gym. You know this!!!
Progress & Goals
BEFORE
Jan 18, 2010
CURRENT
Jun 21, 2010
105.4 Lbs.
LEAN BODY MASS
18.6 Lbs.
BODY FAT
CURRENT WEIGHT
124
Lbs.
Mar 13, 2010
CURRENT BODY FAT
15
%
Mar 16, 2010
PROGRESS HISTORY
Lbs.
2009-10-24,2009-12-29,2010-01-14,2010-03-13
127,127,126,124
%
2009-10-24,2009-12-29,2010-01-14,2010-03-13,2010-03-16
18,18,17.5,16,15
Lbs.
2009-10-24,2009-12-29,2010-01-14,2010-03-13,2010-03-16
104.1,104.1,103.9,104.2,105.4
Programs
My Workout Philosophy View My Full Workout Program
My Workout Program
This is a strictly core/plank based workout. Your entire core (abs and back) will be sore from this! LOVE THIS WORKOUT!
Step two risers high. Walk over pushups (1 minute)
Step four risers high. Side to side hops (1 minute)
straddle 30 sec each leg. Tap ups 30 sec each leg.
Reptile (hands on step) 1 minute
plank - feet on bench. arms on two stability balls (squeezing them together) 1 minute 30 seconds
20 ball hand offs
Repeat from beginning
plank on 3 bosu balls. feet on round side and each arm on one bosu pushed together. 1 min 30 seconds
Last sequence: Plank Rows and Rotations
two benches spread apart your body length. feet on one bench and forearms on the other bench. With a kettlebell (weight according to your strength) I did it with a 20lb. 45 second of one arm rows and then switch arms never breaking your plank.
Immediately into 15 rotations each side with a lighter kettlebell. I did this with 10lbs. (still in your plank) Make sure your moving thru full range of motion.
Repeat for two sets of each
Your core has now been raped! haha
ENJOY!
Step two risers high. Walk over pushups (1 minute)
Step four risers high. Side to side hops (1 minute)
straddle 30 sec each leg. Tap ups 30 sec each leg.
Reptile (hands on step) 1 minute
plank - feet on bench. arms on two stability balls (squeezing them together) 1 minute 30 seconds
20 ball hand offs
Repeat from beginning
plank on 3 bosu balls. feet on round side and each arm on one bosu pushed together. 1 min 30 seconds
Last sequence: Plank Rows and Rotations
two benches spread apart your body length. feet on one bench and forearms on the other bench. With a kettlebell (weight according to your strength) I did it with a 20lb. 45 second of one arm rows and then switch arms never breaking your plank.
Immediately into 15 rotations each side with a lighter kettlebell. I did this with 10lbs. (still in your plank) Make sure your moving thru full range of motion.
Repeat for two sets of each
Your core has now been raped! haha
ENJOY!
My Nutrition Program View My Full Nutrition Program
rachel11973 has not added any program information.
My Supplement Program View My Full Supplement Program
rachel11973 has not added any program information.
My Motivation Program View My Full Motivation Program
My Motivation Program
Teaching bootcamps. I love pushing them and myself to new levels each week. My trainer brutalizes and pushes me to my full potential and I do the same for my clients.
Visitor Comments
canefest28
HI Rachel!! Its been a while since I ran across your profile.. You look AWESOME! SO beautiful n sexy.. Hope all is well! Sounds like you are.. Happy Holidays and have a GREAT New Year!!
Dec 20, 2011 11:41am
Mattd27
Happy Holidays RACH! Luv the profile pic, so very beautiful UR:) Miss ya...xoxo
Dec 17, 2011 9:49pm
ranujanu4
hey, how are you? love your profile pic. you look beautiful n strong... love your smile and back looks awesome!
Dec 16, 2011 7:09pm
prestonnoble
Lookin Great! Congrats on ur accomplishments and best of wishes for future one! =) smile and thanks for your votes
Nov 30, 2011 2:20am
Oblander
hey hey, i'm running the Vegas 1/2 too! When I inevitably pass out, you have to drag me the rest of the way!
Nov 28, 2011 12:56am
TrainMeTrev
I haven't been around in awhile so I thought I would drop a quick hello to see how things are going. Hope all is well and your training (clients and individually) continues to get better as the days go by.
Oct 26, 2011 4:36pm
rachel11973 is now friends with steve-o10, MikeDe06 and 46 others.