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Hiking Camelback! It's like doing 1000 step ups. Booty workout! :)
May 26, 2012 3:54am- 1
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Background
I've played sports (soccer, cheerleading, dance, and gymnastics) and been into fitness my entire life, but I never had that "fitness model" look that I wanted. There is so much information out there, it was hard to decipher what would work for ME. I decided to find some guidance from an expert and started training at BYB Fitness to take my body to the next level. There, I was introduced to a couple of fitness competitors and the more I learned about fitness competitions, the more intrigued I became. Competition and being on stage is in my blood, so I decided to get serious and took on the challenge of training for my first bikini show! Now 2 years later I am able to train myself and help others achieve their fitness goals. It is very rewarding, I love it! :)
To be strong. I love seeing how far I can push myself. I have to go all out every time otherwise I feel like a wuss ;)
rlabende's Progress & Goals
rlabende's Program
My Workout Program View My Full Workout Program
My Workout Program
Monday- Glutes and hams
Tuesday- Shoulders
Wednesday- Sprints
Thursday- Chest and triceps
Friday- Back and biceps
Saturday- Sprints
Sunday- Rest. (I usually go hiking)
I do 30-40min of morning cardio everyday except rest days :)
My Nutrition Program View My Full Nutrition Program
Keepin it low cal!
Breakfast- 4 egg whites, 1/3 oat bran (or 1/2cup wheat bran if I'm extra hungry)
Snack- 2 brown rice cakes, 1 tbsp almond butter, shake
Lunch- 4oz LWM, 1/2 cup brown rice, veggies
Snack- 3oz LWM, 1/3 cup yams
Dinner- 4oz LWM, avocado, veggies
Snack- 1/4 cup greek yogurt, 1/2 scoop vanilla protein, 1 tbsp almond butter (mix together.. heaven in a cup)
If I'm extra hungry, u bet you'll see me snacking on a big bowl of veggies :)
My Supplement Program View My Full Supplement Program
Supplements are SO important to help me stay healthy and feeling great!
I take a multi, fish oil, green tea extract, probiotic, and digestive enzymes everyday.
If I work out earlier in the day, I drink Monster Pump pre workout and always drink Monster Amino after!
My Motivation Program View My Full Motivation Program
My Motivation Program
About rlabende
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Location: Arizona, United States
Level: Pro Type: Other Place: 16
Location: California, United States
Level: Pro Type: Other Place: 12
Location: Nevada, United States
Level: Amateur Type: Other Place: 1
Latest Forum Posts
Latest BodyBlog Entries
Booty quake workout
Posted in General : Mar 19, 2012 6:21pmOk so I HAVE to post the workout I just did because it literally makes your booty shake without your consent.. Earthquake! Haha if you can't tell I LOVE a good glutes n hams workout :)
You will be doing each exercise one after the other in the form of a circuit. To boost fat blasting power, after each circuit run on the treadmill for 5 min. You will do this circuit/run 4 times and finish off with 30min of post cardio (I did 15min walking on a very slight incline and then 15min on the elliptical)
Notice that the first 2 circuits are exactly the same and the la
...Holidays, show prep, and plans!
Posted in General : Dec 19, 2011 12:36pmHello! Happy Holidays! It's getting chilly outside and I don't know about you but I LOVE this time of year! Christmas music has been playing non stop in my car since Thanksgiving (maybe even on the iPod at the gym) And yes, I have been watching my favorite movie Elf as much as possible. Santaaaa! I KNOW HIM! Haha ok, anyway, I just wanted to update everyone with what I'm up to!
The first show of the year is 10 weeks away and I'm so excited because it's here in Phoenix! What a great way to start the year with a competition right here in my hood :) After talking with my tr
...Muscle Milk Eggnog Frappe
Posted in General : Nov 17, 2011 3:32pmHey folks! Tis the season and Muscle Milk has your back with their seasonal Eggnog flavor! Leave it to me to come up with a tasty recipe- Enjoy! :)
Muscle Milk Eggnog Frappe
Combine in a blender:
2 scoops Muscle Milk Eggnog protein powder
1/2 cup brewed cold coffee (substitute with water if you don't like coffee)
1/2 cup unsweetened almond milk
6 ice cubes
Dash of nutmeg and cinnamon
I also tried it with 2 tbsp of pumpkin puree a
...Visitor Comments
rlabende is now friends with jarridk1 and SamanthaAnn.