Strut!

Posing classes were a success last night! I had so much fun, and feel as though I have already learnt so much :) I've decided my side pose is my proffered stance, as i can pop my booty, and it makes my obliques look nice and defined. I've chosen the two handed booty back stance (pictured) which enables me to smooth out any muffin top :)
The one on one with Amy Fox was incredibly educational and I've now got the poses underway. I've got 30 seconds or so, when they call my number to parade out and show them exactly what I've got. A big smile, chest out, and eye contact with the judges, will help me look confident and as though I know what I'm doing. Once were all lined up, and we get called out for judging I will go through my poses again making sure I show off all my best angles. I believe my confidence and stage presence, that I learn from these classes, will give me an edge over my competitors. Practicing is what it comes down to now, finding out the exact position I put my hand on my hip, or the angle I hold my hand out or the placement of my feet. Knowing my moves and being confident in them will help me on the day, and give me the ability to bang out the moves and make more of an effort in my tensing and presentation. I've got to order my heels now and start practicing in them, and start sorting out my hair, makeup and tan for the big day. 
So many people have shown interest in wanting to come and watch my show, which makes me so proud! Knowing that practically half the crowd is there to support me, gives me so much motivation and accountability to do them all proud. When I walk out on stage I know my best friends will be screaming their heads off, and I can't wait for that moment! Tickets can be purchased now, so if your interested in coming down, supporting me and the other girls and getting a taste of the body building world, get into contact with me :) 9 WEEKS left, training is going well, diet is in check and the cardio has begun. I am absolutely ecstatic when ever I start talking about comp. Bring it on! That stage has my name on it, and I can't wait to get up there and strut myself. My goals are nearing and I cannot wait! Bring on the challenge <3 Rach

Goal Accomplished!

So 2012 has just begun, and I've just accomplished one of the goals I was telling you I had set myself; to be able to wear just a crop top to the gym and feel confident. Today I did it :):) I'm so proud of myself; 1. For developing my body enough that it deserves to be shown off, and 2. For being brave enough and confident enough to take the stares of pretty much everyone in the gym, and not care what they think! 
I'm 10 weeks out and feeling good :) Body fat is back around 17% (Christmas had a little effect on that), I'm feeling defined, mentally prepared and ready for some hard core training! Cardio is getting me pumped for the leanness to come, and I'm so happy that my work schedule has settled down a bit and I'm able to attend group conditioning classes with my trainer again! These classes provide me with a fun and challenging atmosphere where i can train along side other fit, determined girls, and with my competitive nature challenge myself as much as possible. :)

I'm getting compliments galore lately, and it feels fantastic that others are noticing all of my hard work. Ultimately it comes down to what I think about myself though. Personally I feel great, I know I still have a far bit to go, but I'm starting to see the light at the end of the tunnel, and comp is just there in the distance! I'm so determined to do my very, very best and smash it on that stage! Posing classes start Friday, so pumped to begin this side of my preparation :) The next goal I had set myself was to wear 'daisy duke style' denim shorts by my 21st birthday and be proud of my legs. My legs have always been the area I am most self-conscious of, and to be able to develop them enough to rock out these shorts and look hot, is the next aim. So bring on legs day, I will smash those squats, lunges, calf raises, donkey raises, and hammy curls, till my legs are sculpted just the way I want them! 
Bring on accomplishing goals, because it feels mighty good to achieve exactly what you want! Wok hard and make your own goals a reality! <3 Rach 

What a year!

Welcome to 2012!
I hope you all bought in the new year with good spirits and the family and friends you love. What a whirlwind 2011 has been for me! It has shot right past. I have completed another year of my teaching degree with top marks, I've met an incredible amount of amazing new people, spent memorable days and nights with the besties and got back into contact with the good oldies. I had a few 'lust' interests, went to 2 music festivals, countless dress up parties, clubbing adventures, I ran a 14km charity run in 1:22 hours, traveled to Bali, I got my nutrition in check, got a new job at Fitness First, baked countless cupcakes, coached basketball to kids, and began lifting and preparing myself for my first sports modeling competition. Most of all 2011 has taught me so much about myself. I have grown as a person enormously, and feel I have a better sense of who I really am, what I want from life and the tools and tactics I can utilise to get myself there. 2011 has been a year of inspiration and self discovery, and I have come out the end of it gloriously happy, healthy, fit and determined to accomplish anything I want from my life. 
I brought in 2012 dressed as a surf lifesaver, partying it up (sober) with my incredibly beautiful (inside and out) best friend Shauni, a good bunch of friends, lots of dancing, music, a whole lotta sand (yes we built sandcastles :)), and of course a new years eve kiss (from a boy and my bestie). I was so happy to spend the night with a massive grin on my face, shakin' my booty, with a care free and life loving attitude, a complete 360 from how my last new years eve panned out! I'm so proud of all of the things I have accomplished during this year, and how excited and determined I am to go into this new year with my head held high, my spirits even higher, my goals set out, and the dedication to make it all happen.
I have started a new diet plan today, my calories have been reduced to 1,500 per day, as well as my carbohydrate intake lowered and protein increased. More cardio has also been added into my workout routine with a 30min jog every morning on waking. I am also completing high intensity max of 20 mins cardio after my weights training. This approach should start to lean my body up in preperation for comp, which is now 10 weeks away! My bikini pool photoshoot with Dana Carmont Bikinis and photographer Nicole Miller, is now just 3 weeks away! I am so excited to see just how much I can transform my body in these 3 short weeks, and present everything I've got, hopefully walking away with photographs I can be very proud of.

I am also beginning posing classes this Friday :) I am attending Move Fitness Specialists, where I will first attend a 1 on 1 session, where I will learn how to pose to most effectively show of my body and muscle composition. Then a weekly group class, where we will practice walking, posing and prepping our stage presence. I am so excited to be meeting more like-minded girls, and share our training, diet and inspirational stories! Posing sounds easy, but is so vital to the way you will be judged on stage, you may have a kick ass physique, but if you can't show it off properly, then you're not going to win, not to mention tensing every muscle in your body for long periods of time is a work out in itself! I want to do everything I can to score as highly as I possibly can, a place would be a dream come true, but I will be ecstatic with just being able to stand on that stage and show off all that I have accomplished.

Bring on everything 2012 has to offer me, as I will take every situation and turn it in to an opportunity to bring myself closer to my goals. My positivity is at an all time high, life is so incredibly amazing, and I can't wait to spend another memorable year with all of the incredible people in my life! I love you all and thank you for helping make 2011 so unforgettable! Bring on 2012! <3 Rach

Adversity

So I was just notified that my body building bikini competition has been moved 2 weeks forward, as they were unable to hire out the venue for the original dates. So the comp date is now the 10th of March 2012, which means I am now 11 weeks and 4 days out. Ahh adversity! I think I shall just use this as fuel in my next training session, knowing my d-day is earlier then expected challenges me to step it up a notch! This Christmas period also adds many twists and turns to my usual training sessions. Opening hours, and work schedules have put my routine out of wack, but I'll continue to find a way around it. Soft sand beach walking has become a good friend for my glutes and hammies, and the little home gym occupying my garage will be handy over the public holidays. Sticking to my diet is also a challenge with all of the Christmas foods and sweets slowly filling my house! We have decided to cook a roast turkey (and lucky it's my turkey day!) with cooked vegies and salad for Christmas dinner, no cheating here! I've decided to allow myself one cheat meal, so I don't over indulge in all of the snack foods. It's a recipe for protein ice cream and chocolate peanut butter cups made with Stevia and protein powder, taken from this month's Oxygen magazine. With just 210cal I think I'll just up my cardio and all will be forgiven. I'm dedicated to my goals, and just because it's a special day does not mean I can allow myself to binge on sugar, salt and fats- especially when I've worked so hard to get to where I am right now!
So prep; how's it all going, is what I am continually asked. Good is usually my answer. I've stayed consistent with my diet, and I've been completing 3 split body parts weights days, with 3 whole body conditioning classes, along with a max of 20 mins of cardio per day, with one rest day. I have now been training with my personal trainer for 4 months, and I have 3 months left till comp. I'm sitting at around 17% body fat, and weighing 53kg. I need to get my body fat down to between 10%-14% while holding on to as much lean muscle as I can. This is where supplements come in, and boy did I just drop a whole lot'ta cash on those! This is what I'm taking at the moment;

Cytosport Complete Whey Protein Powder (Choc)
GLUTAFORM Glutamine Powder
Dorian Yates GH Blast
ALCAR Acetyl L-Carnitine
BCAA Capsules


All of these supplements are aiding me to build lean muscle mass, burn fat and help to repair my muscles quickly and effectively. Supplements are an aid, they do not do the work for you! I do not take a fat burner and all of a sudden my fat just disappears, they simply work with my training and nutrition to give me the best results possible.
As for cutting and upping my cardio, this hasn't begun yet. I know that soon we will be increasing my cardio periods, as well as training weights twice daily. My diet will also have a few changes to the kinds of foods I will be allowed.

The sort of picture I could be expecting!
Photography Nicole Miller, Bikini: Dana Carmont Bikinis

It's nearing closer and I'm getting really excited! In a month's time I have a pool bikini shoot with Dana Carmont Bikinis, with renowned photographer Nicole Miller! Where they will style 3 separate shoots with different bikinis, and a shoot for an hour. I will then get to keep 6 high quality photographs for my portfolio! Talk about exciting! Two of my good friends, one a make-up artist the other a hairdresser, have volunteered to get me all glammed up for my shoot! From this shoot I will also get a chance to look through Dana's collection, and hopefully decide on my bikini for comp! I think I'm going to go for a baby blue, lilac or sea green? As these colours tend to flatter my features and colouring. Next step will be the dreaded stripper heels, and practicing walking in the things! Posing classes come next, and trust me it's much harder then it looks! I need to learn how to present my body in a way that shows of my strengths, posing in a way that looks elegant, sexy and enables me to tense every muscle in my body! The prep will get more intense as I get closer to comp, but for know I'm just focused on eating clean and making the most of all of my training sessions. Yes adversity may have hit, but I am resilient and determined, as well as excited that the challenge just became that little bit harder. Tickets for my comp go on sale soon, I believe they are $60 and it will be held at the Perth Italian Club, on Fitzgerald St, North Perth. So if you're interested in coming down to support me, let me know and I can point you in the right direction for tickets!
Keep pushing the barriers and believe in yourself! <3 Rach

Alcohol's evils

Sorry I haven't posted in 2 days, but I had a family drama to take care of. My issue right now is the effects alcohol has on your own mind and body and your family and friends. Last night, at 1am I answered the phone to the news my Mum had been rushed to hospital by ambulance, she had head wounds and was going to emergency. Not at all the call I would wish upon anybody. I tried to keep calm, and as I was out at a party sober, I was able to make the right decisions and get myself there as quickly as possible. I had been told that she was at a party, drinking, and had fallen down metal stairs, hitting her head, becoming concussed, and bleeding from a cut on her scalp. I sat in emergency waiting for her to come in, surrounded by other anxious and worried people waiting for loved ones. When I finally got to see her, she was incredibly distressed and obviously under the influence of alcohol. While I tried to comfort her, waiting for what seemed like forever, I saw some pretty horrific scenes come through those emergency doors. Images of sickness, old age, alcohol and drugs, violence and disease. This was definitely not a place of joy or positivity, although I kept assuring my Mum, and myself, that everything would be just fine. When we were finally taken on to the ward, we waited and waited, and she became more worried and her wound was giving her more pain. Reassurance goes a long way, I continued to stand by her and stay as positive as possible. Hours passed, and she finally received head scans and a check over by the doctor. Stitches weren't in need, and we were finally sent home at 10am the next morning. After 9 hours spent in emergency, I can say I never wish to go back there. The noises and images will stay with me forever. With a big scab, lots of swelling and bruises, she is alright. A wave of relief and gratitude swell over me, even though I hadn't slept in 30 hours. It sounds like a happy ending to a horrific accident. That's where you're wrong. This is just the beginning. 

Alcohol abuse is a serious issue, that I think our culture takes too lightly. I think everybody can recite an incident where drinking excessive amounts of alcohol caused them to injure themselves, make bad decisions, get into an argument, cry, and induce a massive headache the next morning? With the majority of you doing this once or twice a weekend? I too have abused alcohol and it has caused many regrets in my life, however I have chosen to learn from these, and have chosen to stay sober. I can see the effects it was having on my body, my mind, my relationships and on my soul. Others, don't learn these lessons, and continue with the same happenings time and time again. You would think that they would learn, after trying every method of telling them how it is effecting them and your family, you would think they would learn. After accident after accident, incident after incident, argument after argument, you think they would learn. Unfortunately this decision to recognise and accept that you have a problem, is one from within. You cannot force someone else to see something and to want to make change. They need to do this on their own. As heartbreaking as it is; watching on and trying so desperately to help, it is something they need to do on their own. With support of course, and I have always been there to support and help guide, but it has just not been accepted. I sincerely hope now that she can see just how serious this issue is. I have begun researching counselling and group support of alcoholics and their families, because I can't do this on my own anymore. I have tried numerous times before, and my methods, or her lack of commitment to the cure have failed each time. I need support and guidance, and that is what I am seeking right now. I truly want nothing more then to have my Mum happy and healthy, and at the moment this is not true of her. Family means so much to me, and to see someone continually inflict pain on themselves and their loved ones, really hurts. These issues run deep, and have consumed not only her life but my own and my brother's for as long as I can remember. If she doesn't have the strength to realise this, I am now committed to getting her the help she really needs.

So how come alcohol abuse has become such a huge problem in Australian culture? We have placed alcohol at the centre of all of our social gatherings, and people have become incapable of socialising sober. People continually ask me how I go out clubbing sober.  I always reply with "I'm high on life"- judge me as you will, but I prefer to go out and talk and dance with my head on straight. I prefer to wake up in the morning and remember everything that happened the night before. I prefer to wake up early and see the day. I prefer to live my life, purely as it is. Yes, at the moment I am sober as a part of my preparation for my sports modelling competition, but that is only the surface reason for my sobriety. The real reasons lie in the images and memories that haunt my dreams of the many, many ways alcohol was wrecked havoc on my own and my families lives'. Incidents, too many to recall, that I would never wish upon anyone else. I deal with these every single day. Although I choose love over fear, and I work through these issues and chose to see all that is good in life. I do not let them determine my future, but I allow them to teach me, I have learnt from these mistakes.

I am not at all going around trying to convince 
people not to drink. I just urge people to think about their own mind's, bodies, souls and their own family and friends before they chose to abuse substances. Control yourself, and stop once you start to lose control. If you are drinking to try and numb pain or deal with issues, there is a far greater problem. You need to recognise these and seek help in dealing with the real issues. Alcohol may be a quick fix, although it brings along with it many more problems, and does not at all address the real reasons for your escapism. I urge these people to talk with a friend, get counselling and seek help! Your bodies, minds and souls, are precious, please respect them and keep yourself healthy in all of it's forms. If anyone is also dealing with similar issues, feel free to contact me, as any support given or accepted is helpful! Respect yourself, because you don't need alcohol to be the awesome person that you are! <3 Rach

Thank YOU!

Wow guys, yesterday this blog hit 1,000 views! What a fantastic feeling! I am so happy that people are actually reading, listening, being inspired and taking action from the things I have written! I want to say a huge thank you to all of you! A massive thank you to all my friends who have already supported me so much on this journey. You girls and guys never judge my decisions or actions, but have supported me 100%! Whenever we go clubbing, I love the way you fully support my water on the rocks, and never hassle me for not drinking! I love the way you have all given me such positive support, and have shown interest in what I have been accomplishing. That's when you know who you're true friends are; the ones who stick by you no matter what. Even when I have to pass up on plans cause of training, or for the water bottle that remains glued to my hand, and you still stand by me when I whip out my Tupperware container of chicken and broccoli in restaurants! Even more to the girls who prepare a separate meal of 'Veggies for Rach' when I come over, I thank you!! Without all of the supportive people in my life I would have never been able to accomplish what I already have, and would not have the mental drive to be following this challenging road! My family; you have been  so supportive in helping me live out my dreams. By the way you always ask about what's going on, how you help me in preparing the masses of food I eat each day and for the love you show me everyday. 

I really feel I have encompassed myself with the most beautiful, kind, positive, supportive and amazing people, and I want to thank all of you for being my backbone throughout my travels. I'm getting closer to comp day, and my training and diet will continue to challenge me. Knowing I have all of you by my side, encourages me so much and allows me to know if I ever fall, you all are there to catch me. I love you all, and I would not have been able to get this far without each of your special effort's, so thank you for accompanying me on this amazing journey! <3 Rach

Get Active!

With alarming news that 65% of Australians are overweight, I think we need to start making changes today! The sad fact is that studies show that only 33% of Australians are actually aware of it. 
Australian's have adopted such a sedative lifestyle. I've noticed when we hit our 20's and become consumed by full time jobs or full time study, our health goes out the window. Out goes organised team sports, out goes daily exercise, out goes home cooked meals. Instead we drink more, we eat out to socialize, we are too busy to cook at home and we can't find the time to exercise. This is when our once 'skinny' teenage bodies start to stack on weight, and this cycle tends to continue into our 30's, and then there's a whole lot less time when you're trying to look after a family. 'Me-time' is again thrown out the window, and daily exercise is again the first to go. Sound like you? Do you think you're just way too 'busy' to find the time for daily exercise? Way too busy to cook a healthy meal? 

In all honesty it doesn't take that much, to find a bit of daily exercise or make healthier options when cooking. It's all about taking the best options, and being organised. Make your day's meals the night before and take them to work or uni- you'll save time, money and not to mention your health! Find at least 30mins of physical activity each day, it's not much, but can do so much for the health of your body! Exercise with a friend if it's that daunting! Just get outdoors and get moving! Go for a walk, cycle, dance, go for a jog, walk your dog, play organised sport, swim, surf, play tennis. What ever it may be just get active, get your heart rate up, and keep your body healthy!
Exercise improves my mood so much, and I always have a smile on my face when I'm finished. All sorts of feel-good chemicals are released into your brain when you exercise. People who exercise also show diminished symptoms of depression! Do it with a friend and then your socializing and sharing this amazing feeling together. Get active today, in any way possible! Take the healthier options and become organised in the way you structure your meals. Australia needs to realise how much of a problem obesity is becoming, and all of the health problems that are associated with this. Don't become part of the statistics, and be kind to your body and mind, get active today! <3 Rach

Your meaning in life

Another day, another dollar. 

This popular saying really gets to me. It's like saying "I hate my job, I'm not in control of my life and I don't have the ability to make any changes." It is such a self-victimizing attitude to hold. People who commonly hold this view are usually unhappy in their job/career, their relationships and life in general. These people have chosen to put a negative spin on their lives and are obviously unhappy. You would think this would ignite change. You would think these people would sit down and re-assess their lives, their goals, ambitions, wants, needs and think about what they really want from life. Although they don't. They continue to complain about hating their jobs, they dread Mondays and place high value on money earnings over their own happiness. Why?
Because it's easier. There is no effort involved in doing the things we always do, and it's easier to put the blame on the job than on yourself for not making changes. Although how much can we really take of leading unfulfilled, unenjoyable and unhappy lives? Do you really want to live a pointless life? Or would you like meaning, ambition, a goal, a dream, would you like purpose? 
This is how I have chosen to live, with purpose. I really believe that each person on this planet is here for a different reason. Separately we are all individual and unique, but together we all bring something different to this life we share. We all contribute and have a meaning. I see life as having a reason and a purpose. It's like this feeling inside of a higher purpose guiding your every thought, feeling and action. It's this overall sense of the bigger picture, and the real meaning to life. Whether you were made to help people, to teach, to learn, to motivate, to invent, to change for the better, to give your time, to speak your mind, to tell your stories, to listen. Whatever you feel is really your purpose in this life, what you were really created to do. 
We have become so set in this idea of "jobs" and which job is going to make you financially richer. What about which job is going to allow you to live out your purpose and make you emotionally richer? People have become absorbed with climbing ladders and being the best in a field for the sole purpose of a title or a larger pay check. But what do you really perceive as success? What really makes a person successful in this life, what is success? I guess it depends on your values, and what you really see as being most important to you, what is really going to make you happy. This quote really speaks to me;
"Success is not the key to happiness. Happiness is the key to success. If you love what you are doing, you will be successful." -Herman Cain 

It shows us that when you find something that excites and energises you, it can make you jump out of bed in the morning and fall asleep with a smile on your face each night. When you have this energy and positive drive, you will work hard, and you will want to keep achieving and growing with this passion, and you will meet success. This success may not necessarily be measured in dollars and cents, but does this really matter? If you are living a fulfilled, meaningful, enjoyable and happy life, is money and physical 'things' really a factor? We have become so obsessed with physical objects and a paychecks as a form of measuring our life achievements and successes. I'd prefer to measure my life's successes and achievements by; the amazing people and family I have in my life, by the relationships I will have with my future family, by the amount of times I make the choice to smile instead of frown, by the places I have explored, by the moments that took my breath away, the memories that leave me in fits of laughter, the people's lives I have touched and by my general sense of living my life to it's fullest and doing everything that I have wanted to do- it's about the amount of dreams and goals I have accomplished.

I feel that my meaning in life, the reason I was created, is to help others. I am a teacher. In every sense of the word. It is my calling, and I feel it in every aspect of what I do. I want to help people realise their potential and then educate them on how to reach it. I love learning, I love educating myself and learning from others. I absorb everything around me, and then have the ability to be able to put this across to others in a way that they will understand and be able to use in their own lives. I am very opinionated, and independent, and I don't let other people influence my beliefs without good reason. I am my own person. I also love people, and if you know me you'd know that I love talking, I love sharing and I love expressing my thoughts, ideas, feelings and beliefs.
I am studying primary school teaching, and I feel this degree is giving me so many tools and resources in order to make me a better teacher. It has taught me about the different ways in which people learn, and the techniques in order to be able to cater to all learning techniques in my teaching. I am also a very intrinsic learner (motivated from within), and so I have the self-drive to stay committed and focused on my goals.

The way I am leading my journey at the moment, I've taken the track of health and fitness. Something I have found that has given me great mental strength and the ability to think positively and focus my energies into reaching personal goals. It has also opened my eyes to a community of like minded and incredibly supportive people, who I wish to keep in my life to learn from and grow with. This blog, as well as my future goals within this sport have given me a platform to help and teach others. Already I have passed on information to so many people, I have had people tell me I have inspired them to make positive changes in their own lives and I have helped others to think a little differently about life in general. Doing these things brings me joy and a sense of fulfillment in my life aspirations. I have chosen to teach children as I see them as the future of this world, they are responsible for the future generations. I want to make changes in this world, and I believe I can do this through the education of our youth. By being a positive role model and practicing what I preach I can teach these children the real importance of life. Deeper then geography and maths, but the ability to be positive, confident, educated, loving human beings who are motivated to make positive changes within our world. The environment, world hunger, pollution, war, racism, relationships and love are aspects I want our future to be able to resolve, find a better way and create a world where all it's citizens are allowed the basic needs in life. Well that is my calling, that is my life goal, it's my purpose. Everything I do in life is about helping and teaching others. My life isn't just about another day and another dollar. It's about making this day count to make tomorrow better, if not for myself but for others. Have you found your purpose in life? If not, why? What is it that's stopping you? Yes it's scary and daunting, but it's worth it just for that smile I have on my face every night and the smile and excitement for a new day every morning. Give your life meaning, and reach success through happiness <3 Rach

The truth about weights

This image speaks so strongly to me, as well as highlighting the many misconceptions people have about lifting weights. All the time I hear girls saying "but if I lift weights won't I get big and bulky, and find it hard to lose fat?" NO! I see girls in the gym; some overweight, some very skinny doing exercises with 1kg dumbells. They do incredibly high reps and complete them so fast they almost throw them around. I always give them quite strange looks, and wish I could just go and show them what they should be doing. These girls seem to think that if they use a weight where it actually begins to 'hurt' their muscles, that overnight they are going to blow up to the size of a male heavyweight bodybuilder. NO, NO, NO! Trust me if it was that easy, men would be very happy! Women simply do not have enough testosterone in their bodies to grow this sort of muscle. In turn they build lean, toned and hard bodies.


Tone: Now this is a word that women throw around without really understanding it. They say I just want to tone up, yet spend all of their time on the cardio equipment. Being toned, is when your muscles are in a constant state of partial contraction, this way you are able to see the muscle definition. For your muscles to appear toned, you need to have muscle to start of with. How do you build your muscles? By lifting heavy enough weights that you create small microtears in the muscle tissue so that when given rest they will rebuild themselves back up stronger and bigger (in a process called hypertrophy). Use a weight that causes failure at about 12 reps. Women also need to understand that muscle tone can only be seen when they lower their body fat. No matter how large your muscles are, if you have a blanket of fat covering them you aren't going to see any definition. Most women then decide they are going to 'spot reduce' their fat. Now this is an absolute myth! You can't choose where your body is going to lose fat from. By doing continual sit ups, does not mean that you are going to have a 6-pack! Of course you need to work all of your bodies' muscles and aim at building them hard and strong, although this does not necessarily mean they are going to be defined. In order for them to 'show' you need to lose overall body fat, so this layer of fat is thinner, and your muscles become more apparent. The good news is that lifting weights does burn fat, and the more muscle your body has the more calories it burns at rest (pretty sweet deal if you ask me!).
Yes cardio is still important, in raising your heart rate and burning unwanted calories, although static rate cardio just doesn't cut it. You see the same people everyday slogging it out on the treadmill or X-trainer, they jump on for an hour and 'exercise' while reading a magazine or chatting on the phone. They stay on a speed that is comfortable and never really push themselves. After a year, I go past the same people, and they still look exactly the same. In order to burn calories you need to raise your heart rate, and 20-30mins is all you really need, of high intensity cardio, after your weight training. I love High Intensity Interval Training, where I go on the X-trainer and do 10 mins of 30sec full out (100%), and a 30sec at about 80%, at a resistence level where I can complete 6-10 intervals. My heart rate is up and I'm pushing my body as hard as I can, I get off huffing and puffing covered in sweat. It doesn't take long.
Unleash these misconceptions about weights turning you into a male body builder. Weights at a challenging weight will help you to build lean muscle mass, and at the same time burn fat. Add in some high intensity cardio to raise your heart rate and continue burning fat, and you will start to notice fat loss, and more overall body 'tone'. So get away from the cadio theater, and enter the weights room! Make sure you are working all of your bodies muscles, as spot reducing does not work! Lift heavy, and get a sexy, lean , hard body that does not resemble anything of a male body builder. Trust me it's hard, you will sweat and it will hurt but it's definitely worth it! <3 Rach

15 Weeks Out!

Update for the beginning of Week 15. I can't believe how far I have come already! In 3 and a half months I have noticed a dramatic difference in my muscle definition and tone! From looking at my first photos to the ones I have just posted I feel so proud of my progress. Knowing I still have 15 more weeks of training gets me so excited to see how my body is going to look when I'm ready for competition!! At the moment I weigh 53.8kg and I have 17% body fat.



I have come to a bit of a scary goal, that I think I can accomplish, although I'm still a bit nervous. This goal was to wear a crop top to the gym without a singlet. It's almost like saying "Hey look at me, I love my body!", and I do, but at the same time I don't want to come across as cocky. It's just a little personal goal I set myself, to feel confident enough in myself to be proud to show what I've got off to the world. I'm still a little hesitant, but if I do build up the courage and not allow myself to be effected by other people's thoughts or comments, and keep reminding myself that I'm doing it for me- I'll post about it! :)


It's legs day today, and I'm pumped! They're the body part I need most work on, and I'm excited to challenge myself.
Have a fantastic Monday, and keep celebrating all of your accomplishments, no matter how small! <3 Rach