What's your type?

The topic of body types came up in a conversation with a male co-worker at my gym yesterday. He said that the girls he knew worried more about the size of their breasts then guys actually do, and that guys don't care about breast size but how they look on the girls body. Well, I certainly agreed and we begun talking about the fact that people have different body types and there is no way to change this, except to train most effectively for your body type, and accept the fact that you're just as you are. So some people think that there's fat and skinny or that you're either healthy or unhealthy, and that's it. Well that's not so true. I've come across people who idolize certain celebrities or friends bodies. Girls want long limbs, a toned physique or huge boobs. Guys want huge shoulders, a 6-pack or elongated functional muscles. Unfortunately what we want isn't always what we can have, no matter how hard you work for it! Girls if you're not 1.7m tall you are never going to get legs like Giselle, and guys no matter how much iron you pump you're not just going to grow the size of Jay Cutler! It's called body type; and there are 3 distinct types that influence how your body looks, holds muscle and fat and pre-determines the shape your body takes. 

Endomorphs are characterized by their ability to easily gain weight (be it fat, or muscle).

Ectomorphs are characterized by their ability to easily lose weight (fat, or muscle)

Mesomorphs are the middle ground group that appear to have the most malleable bodies.

In general, Endomorphs have lower metabolisms than the other two, while Ectomorphs tend to “run hot” all the time. Few people are all one way, or the other, but a notable dominance of one type, or another is usually prevalent. 

Endomorph Jay Cutler                   Mesomorph Arnold Schwarzenegger                Ectomorph Frank Zane

Again I'm not saying that all Endomorphs are fat, Mesomorphs are fit and Ectomorphs are scrawny. Of course everyone has the ability to be fit, healthy and look fantastic. They're just going to look this way a little bit differently. You need to have realistic expectations about your own body, and understand how it will react to diet and training. You will never be happy with your body if your an Ectomorph trying to get to the size of an Endomorph, your muscles are just never going to develop that volume and your body doesn't have the ability to store your muscle in the same way. Train for your body type, work at your strengths and train hard to work with your weaknesses. You need to accept your body type, and develop it to the best that it can be, don't compare your body against different types, but aspire to be like bodies from the same group. Most importantly I don't believe idolizing any one person is healthy or productive, rather seek different parts of bodies you like, and work hard at developing these separate areas.

Be happy with what you've got and shake what your Mumma gave you, because everyone is individual and we shouldn't all look the same! Here's a few pictures of some Mesomorph (my body type) bodies I aspire to be like;

Mystery woman's shoulders and arms

My body has always been of an 'athletic' build and I have an hourglass shape with wide shoulders and extra weight on my thighs and booty :) I am able to build muscle and it holds in a 'hard' looking appearance. I know what my body type is and isn't capable of, and I accept it. I look at these women and aspire to have shapely arms and shoulders, a defined stomach and toned legs, and I know I can achieve these things, because that was what my body type was made to look like.


Thanks for your inspiration Mr. Nelson, and I hope that you guys will form more realistic expectations of what your body is capable of and then train as hard as you can to show up your strengths and work hard at conquering your weaknesses. Everyone is unique, own it! <3 Rach
(P.S. Jake stop drooling over Cam Gigandet, he's mine! Haha)

Jamie Eason's Abs

Tawna Eubanks Butt & Legs

Food=Fuel

When people think about weight-loss or getting fit and healthy, they tend to think of slogging it out at the gym or having to get up early mornings and go running. People tend to neglect their nutrition, or they believe in order to look great they need to starve themselves or live off tiny salads. Thankfully this is not at all the case! Quite the opposite really. In order to perform at you best you need to fuel your body with the right foods. YOU ARE WHAT YOU EAT! -and for some reason people don't see this. They eat fast food, chocolate and cakes, greasy chips, drink soft drinks and add sugar to their food, and expect that a 30 min run is going to undo all of this 'crap' they have just put into their body! 
Western culture has made food into such a social and indulgent practice with so many people eating because it feels/tastes good. Now don't get me wrong, I'm not saying food should be bland and boring! All I'm saying is your food needs to be seen like fuel. You are filling your body with the best nutrients to give your body energy to do what it needs to do. Nothing else. When people begin refueling their bodies correctly- with 6 small meals a day containing lean protein, fresh fruits and vegetables, complex carbohydrates and good fats- they are surprised by how much energy they have, the reduction in food cravings and a feeling of general health and well being! Imagine that, what you put into your body reflects what your body is able to do! Not to mention the health benefits- especially immunity! I haven't been sick all year :)

When your only putting in the energy your body needs to perform, exercising enables your body to burn off calories from the fat stores you already have on your body- hence weight loss! It annoys me when I hear statements such as "I just did an hour of cardio so I deserve this block of chocolate." When did rewards come in the form of sending your insulin levels crazy and putting highly processed nutrient devoid "food" into the body you just worked so hard for? Why not reward yourself with a hot new dress to show off your newly sculpted booty this weekend? Or with nutrient rich, tasty CLEAN food?

Brekky: Oats, Egg Whites, Choc Protein
Powder, Blueberries

Snack: Tuna, Chickpeas, Avocado,
Spinach & Apple

Lunch: Turkey, Sweet Potato,
Green Salad 

What's this I speak of CLEAN food? Eating clean refers to consuming high quality foods not containing sugars, fats, trans-fats and other unnecessary ingredients. The food is clean from 'crap'. Instead consume lean protein along with complex carbohydrates at every meal. The quantity of protein should approximate the size of the palm of your hand. The most important meal of the day is breakfast which should be balanced with oatmeal topped with berries followed by egg whites. Lunches and dinners should contain protein from excellent sources like chicken breast, turkey, pork or beef tenderloin, fish and egg whites. Each meal must include fresh fruits and vegetables. Complex carbohydrates like these ensure proper utilization of protein, essential for building lean muscle mass. Here are some examples of some clean healthy meals that will leave you feeling full, satisfied and ready to take on whatever your day throws at you! If you want your body to perform or look the best it can then start fueling it properly! Organise your meals for the day, and prepare them so you don't opt out for the 'easy' option, and stick to it. You'll feel the difference pretty much immediately, and your body will truly thank you for it. 

Remember you are what you eat, so eat the best and you'll be your best! <3 Rach

Inspiration

As of late many people have said "You inspire me!"
What is Inspiration? Where does it come from? - the definition of 'inspire' is to stimulate to action; to motivate, and to affect or touch someone to cause them to do something.
WOW. I can't believe through my own efforts and thoughts put into these blogs and Facebook posts, that I have inspired people to also lose weight, to push themselves harder or to get of their arses and only accept the best that life has to offer. 18 people, now, have contacted me regarding my help in them to also lose weight. I'm so proud of these people for having the courage to look at themselves and say "I'm not happy" or "I know I can be better", and seeking help. They have come to me, and that really touches me! Although some people are still searching for that 'quick & easy fix', trust me, it does not exist! To get anywhere in life you need to work hard, believe in yourself, persevere and also celebrate all of your achievements. It doesn't just come easy. For the people who I know really want to make a change and will stay committed, I have decided to help them. I have sent out countless nutritional information packs, given fitness and exercise advice, as well as aiming to channel their mindset positively at achieving their goals.


Goals are incredibly important. Because a dream without a plan is just a dream. You need to be able to make small achievable and measurable goals that you can work towards and accomplish. These will keep you on track to achieving all of what you want from life, and will keep you motivated as you are achieving :)
I have many goals, and I keep these in form of a 'bucket list' where I have sorted 'life' into categories such as; family, friends, relationships, health, fitness, career, money, travel etc. I have then made goals and things I wish to achieve in all of these facets of my life. These keep me on track.

My Inspiration Board

Motivation and inspiration each day can sometimes be hard to find. I believe in surrounding myself with pictures, quotes and inspiring messages to myself, in form of an 'Inspiration Board'. I keep this in my room, and look at it everyday. I have included pictures of athletes I aspire to be like, quotes that keep me determined, and sentimental objects that keep me grounded.


My favorite quote, that I keep directly next to my bed, and I affirm with myself every morning and every night is;

This quote resonates with me so deeply. So many people have dreams and aspirations, but they never actually do anything to work towards achieving them. I will not go through life not living out my dreams, so everyday this is a reminder that I need to work hard at my goals, and I WILL ACHIEVE THEM :)




So find the inspirations in your life, those little things that make you want to be your best. Remind yourself of these things everyday, and soon enough you will be at your best :)
Be inspired, inspire others, and don't take second best, your worth more! <3 Rach

Why wait?

So this morning the heavens have decided to bless us with rain. All over Facebook are people complaining. Actually, even when it isn't raining there are people all over Facebook complaining. In life there are always people complaining. When did people decide that their lives were so bad! 
I try hard to be an optimistic person and always look at the good in situations. This positive outlook on life leaves me happy and continually smiley :) Yes, there are still days in life where I would prefer to just curl up in a ball and stay there, but it's my (and many other like minded people's) ability to get up and make the best of the situation. I completely agree with the quote;
"A pessimist sees the difficulty in every opportunity; an optimist sees the opportunity in every difficulty"
- Winston Churchill


You can't sit around all day waiting for things to go your way, or present an opportunity straight in your face, you need to go out and work hard at achieving your goals and at making an effort to see the good in the world. This slight mental attitude change, over-flows into the rest of your life. Laugh at yourself, smile, treat others how you wish to be treated, say only kind words, find the good in every situation, and you will see a massive difference in your life, simply from the change in how you choose to perceive it!


We often forget just how 'lucky' in life we are. -I say I don't believe in luck as I don't agree that 'chance' is what rules our lives; I believe that we chose our own path in life and depending on the thoughts and actions we perform each day, these will determine how successfully we can travel along the road that we have created for ourselves. In saying this I believe we are so 'lucky' to have been born in a 1st world country full of opportunities, like Australia. Some people weren't blessed with the same starting place in life as us. Yet, people are still so dissatisfied with their lives! This country and way of life offers so much opportunity, and yet people still persist to sit on their arses and complain about opportunities not just falling into their laps. These people view them selves as 'victims' and always ask the question 'why me?', they never see themselves as part of the problem. These people need to realise that if things aren't going their way then THEY need to make a change, not anybody else! If your not happy in your career, your relationship, you're overweight, you don't like the way you look, you have toxic friends- whatever the 'issue' you need to stop and realise that you are contributing to these problems and that YOU have the power to change them for the better.
Write down a list of what you want from life (a sort of bucket list), look at all categories in life such as; family, relationships, friends, career, health and fitness, attitude, money, travel etc and write down what you really want to achieve in these areas. So many people go through life just acting out the motions and never really live! Do you really want to be one of those people? Do you want to get to the end of your life and regret all the opportunities you didn't take and all the dreams you never actually tried to achieve?... didn't think so! So start setting realistic goals to achieve these dreams and aspirations, make them realistic and achievable, and you will eventually get there! Yes it will take determination, motivation, persistence and a positive belief in yourself, but you will get there and live a life that makes you happy and allows you to make your dreams into reality!
Stop asking 'why me?' and start acting! Get up, and live your life, because you have so much to be greatful for!
Have an amazing day dancing in the rain, and seeing the good in this beautiful world :) SMILE: it irritates those who wish to destroy you.
<3 Rach

16 Weeks Out!

Well at the moment I am now 16 weeks out from my first sports modelling competition! I have been issued a new diet plan from my personal trainer, including about double the sized portions I am used to, I am feeding my muscles and they're beginning to take great shape :). I have started posting progress photos each week of my physique and taking measurements and body fat readings each month, it's fantastic and really motivating to see results :) 
Lately I have had an incredible amount of people contact me and ask for my guidance, advice and support in also bettering their lives by living a healthier life! This makes me so excited and incredibly happy that my own efforts have inspired others! I have been giving out nutritional plan information as well as handy tips as to how to focus their energies and mind in the right direction. I am seriously considering studying nutrition so that I can continue to help people in this way, and have the qualifications to do so!


Here is a progress shot of me from 17 and 16 weeks out from my very first comp! I'm beginning to get very excited!

17 Weeks out

16 Weeks out

I hope I can continue to inspire others!
Eat clean, train hard, believe in yourself and love everything about life :)
<3 Rach

My Journey

So let's start with where I came from. At the beginning of 2010 I had become content with an in-active lifestyle and ate what I thought was a healthy diet, although my refined carbohydrate intake and portion sizes were way too big! One of the quotes I most resonate with is "Education is the Key", and this is so true, I had no knowledge of what I should have been doing and eating. So on the 31st of December 2009 I walked down to my local Fitness First, and signed myself right up! It was something that took great courage, to look at myself and decide that here is where I would draw the line. I started working out immediately doing cardio, light weights and attending Les Mills classes such as Body Pump and Body Balance. At this time I weighed somewhere just above 70kg, and on my 160cm frame was Overweight. With this new found exercise 3/4 nights per week, the weight began to fall off me. I then decided my diet was next to change and so started the CSIRO health and well-being diet. Which is a book that provides you with all of the education about portion sizes and spreading out your daily food intake into meals across your day, it provides 12 weeks worth of meal plans, and includes recipes for all of the delicious food! I continued to lose more and more weight and by June 2010 I got under 60kg! A huge accomplishment, I was starting to appreciate myself again and was much more confident with my body. I then started attending 'Group Fitness' classes that my gym runs for free with a personal trainer running a circuit using weights and cardio, my weight loss continued although i got stuck at about 58kg for a while. This is where I plateaued, as my gym workouts had become too repetitive and I wasn't really pushing myself harder, just maintaining my current weight and physique. In March 2011 I decided I wanted to look further into my nutrition, and educate myself further on what foods would be best for my body. I went to Body Balancing Nutrition in West Leederville, and after a consultation with a nutritionist was issued a new diet plan where I cut out Simple Carbohydrates, Dairy and Wheat. I would now eat 6 small meals a day each consisting of clean protein, fruits/vegetables, and good fats. My skin became clearer, I had new-found energy and I started losing weight again. By May 2011 I reached my lightest weight of 54kg, although after a holiday to Bali, and eating whatever I wanted I put the weight back on. I started working harder when I got back, and had one of the personal trainers write me up a weights program sectioning 3 weights days; Abs/Core, Upper Body and Lower Body combined with Body Attack and Body Balance and running on the treadmill and HIIT on the cross-trainer. My lean muscle mass has definitely increased and on beginning my sports modelling training I weighed 56.6kg.

 I have now started training with my personal trainer Tarashakti Burke (a former competitive sports model) completing 2 one-on-one sessions and 2 group conditioning classes a week, as well as Body Attack, 1km treadmill runs and Body Balance. My first session was on the 22 Sep 2011, and in a week and a half I already can see the difference in my muscle tone and I've dropped more weight now weighing 55kg. It's so motivating to see a difference already, I'm so excited to push my body and mind to new extremes and reap all of the rewards I deserve. In my Weight loss journey I have come so far and already accomplished a massive feat of losing 15kg(or more) but that road has now come to an end, and instead of being complacent I have chosen to run right onto the next road and see just how far I can go!
Remember; "Destiny is for losers, it's just a stupid excuse to wait for things to happen instead of making them happen"- Blair Waldorf
Make your dreams reality! Love Rach

Welcome!

So this is my first post! :) 
I will start with the reason I have created this blog; I work in the fitness industry and have followed my own weight loss journey over the past year and a half, losing 15kg. Although I have now reached a stage where I have achieved my goals of reaching a healthy size and weight. I need a new goal, another achievement to work towards. I recently noticed some of the girls around my gym preparing for bodybuilding competitions in the 'Sports Model' section. Now these girls are amazing! Inspiration came from right there, I wanted to do that too! I want to challenge my body and my mind, in order to compete as an athlete, and also to look as amazing as they do! My goal is to compete next year, and really achieve something for myself. This blog will follow my journey to this place and beyond, I will update posts of my diet, my workouts, my inspirations, and all of my efforts in preparing my body and mind to making my dreams into plans. 
Learn, Be Inspired, Smile, Love and Never, never, never, never give up! <3 Rach


(The shot above is taken of the "Short Class, Sport's Models @ Mike O'Mara's IFBB Perth Show, 2nd October 2011)