Who's ready to get Buffed, Beautiful and Bitchin' ?!!

Who’s ready to get Buffed, Beautiful and Bitchin’?!!



Well duh??!! YOU, of course!! It's time to shed those baggy winter workout clothes and trade ‘em in for some oh-so-sexy spandex! How do you pull that off [and pull the spandex on?] Tightening up your wobbly bits (gals - the inner thigh jiggle’s got to go; and guys, the jelly belly and love handles are overrated) will do the trick. Whether your goal is to gain muscle or lose (probably both, right?) You need to get moving in the right direction! Put down the nachos (my weakness) and let's chat about the 3 basic phases (each phase should last 6-8 weeks) of workouts to build muscle and burn body fat, so you can achieve the bitchin’ body you crave!



Phase 1: Buffed

I call this the, “I wanna look good nekkid” phase! WHY? Well just cuz you’re skinny doesn't mean you look good nekkid! Nope, it likely means you’re skinny and most likely very jiggly, especially if you don't work out - “Skinny Fat” by my terms. So being skinny isn't your problem you say? Pashaw! It doesn't matter, you still need the same thing! PLUS lifting weight burns a ton of calories. Sometimes a lot more than the cardio you’re doing, and it gives you better shape to your body to boot (we’ll get to the booty later). Adding weights 3 times a week (upper focus, lower focus and total body) and sweating through your cardio 3-5 days a week on alternating days helps you to shape up, not ship out. Everyone has their own style but there are definately some basic exercises I've found this to be very effective for my clients - and myself - for building muscle. These Basic moves are essential for building muscle and making sure you are thoroughly hitting and fatiguing each muscle group. There are oh so many variations but these are my basics: chest presses, shoulder presses and lateral raises, pullovers, lat pulldowns, pull ups and some kind of mid row. Bicep curls and lying tricep extensions (aka skull crushers), squats, lunges, and deadlifts are also fab faves of mine.



This phase is necessary! You have to build a strong muscle base and create a strong core, it’s your foundation to progress from. Think about your body as a building. The foundation has to be strong to support all the fun stuff you want to do like run, swim, bike, jump, play sports or shake your groove thang. Don’t neglect what you’re noshing on, either. Nutrition is a huge contributor to your success. [I would have to write a whole new column on just that! Nosh every 2 to 3 hours no matter what.] Eating 5 to 7 small, well-balanced meals containing a complete protein helps with satiation [aka, the protein keeps you full]! For more tips on nutrition/workouts and recipes check out my website at www.rachelatkcfitmag.com! :) Yeah, that was a gluttonous plug! Why not?



Phase 2:

Beautiful - GURL you already are! You heard me! Sorry fellas, betta focus up! Ok.....we have big hairy muscles [What the pluck? No not literally, lifting will not give you a ‘stache] after phase one but they’re hiding out. So now it’s time to shed the fat that's been covering those bad boys up. Work this phase into your heavy lifting days, and add-in total body resistance exercises. Think pushups, planks, tricep dips, leaping lunges, step-ups and jump squats. You can add intervals of those into your lifting days and your workout day will be stylin’. When doing weights with these exercises, choose a medium weight and increase repetitions anywhere from 20 to 40 as you progress. Try some shorter bouts of cardio, but amp up the intensity! My recommendation: High Intensity Interval Training (HIIT). Interval training alternates low & high intensity activities.

Hard-core examples include bike, elliptical, track, treadmill, pool, stairs (my fave – bwahahahaha) ugh!! Start with a 5 min warm up followed by 20 min of 30/30. 30 seconds of high intensity cardio (or sprints) followed by 30 sec of recovery with a 5 min cool down. PUSH yourself with the intervals. They’re meant to be hard! Stop whining! You'll be happy you did it, especially when you’re prancing around the pool jiggle-free!



Phase 3:

BITCHIN!! No, not about how thick you are in the middle or the mind – how kickass you are! You are bitchin’ and you know it, now get ready to show it (that sounds like a perky cheer, eh dear?)! After completing phases 1 and 2 in approximately 12 to 14 weeks, start rotating your workouts. Add in some new exercises, switch your reps, increase your weight, double your cardio intervals to a minute with 1-2 minutes of rest. Mix it up and confuse those muscles! Keep a positive attitude about your lifestlyle change. Embrace it! Everyone will be asking, “Whatcha been doing? You look hawt!” Throw out (okay, donate) your old attitude and baggy workout clothes and purchase something flattering that you will look and feel great in! Know these changes don't and won't happen overnight! Everyday at the gym will not be an exciting one. My best day or yours will probably never occur while working out! (Thank God)! Some days that cardio is gonna be boring or that workout is gonna be a lot harder to get through than it usually is. But wouldn't you rather get through your workout and be able to zip up your pants the next day? Hell yes! Don't ever settle for less than your best! Why would you?!! You’re buffed, you’re bea-u-ti-ful (inside and out my friend).......and Bitchin beyond belief!!





High Fives!!

Rachel

What's new with me?? Leaving for Orlando April 15th to work for Premier Nutrtion! YAY! Can't wait to get some fun in the sun. My most recent photo shoot with Tiffany Matson. It really looks like I can play huh?

I just tried this anaerobic interval sprint workout for the treadmill created by Peak Performance trainer Kaitlin Kay. Let me just remind you that interval training is a great way to dramatically improve your cardiovascular fitness while also increasing your body’s potential to burn fat, making this a great workout if you are training for a race or trying to lose weight. You should, however, have a strong running base before adding sprinting intervals into your workouts.

The incline setting should be zero for the entire workout.

Time Speed RPE*

Warm up 0:00-5:00 5.0 3
Sprint 5:00-6:00 8.0 7-8.5
Recover 6:00-7:00 5.0 3-5
Sprint 7:00-8:00 8.0 7-8.5
Recover 8:00-9:00 5.0 3-5
Sprint 9:00-10:00 8.0 7-8.5
Recover 10:00-11:00 5.0 3-5
Sprint 11:00-11:45 9.0 7.0-8.5
Recover 11:45-12:45 5.0 3-4
Sprint 12:45-13:30 9.0 7-8.5
Recover 13:30-14:30 5.0 3-4
Sprint 14:30-15:15 9.0 7-8.5
Recover 15:15-16:15 5.0 3-4
Sprint 16:15-16:45 10.0 7-8.5
Recover 16:45-17:45 5.0 3-4
Sprint 17:45-18:15 10.0 7-8.5
Recover 18:15-19:15 5.0 3-4
Sprint 19:15-19:45 10.0 7-8.5
Recover 19:45-20:45 5.0 3-4
Cool down 20:45-25:45 3.5 2-3


*RPE = Rate of perceived exertion (for explanation click here)

I just tried this at the gym and it is a killer workout! Speed 5.0 never seemed as sweet as it did when ending the third sprint interval at speed 10.0. Fit's Tip: Remember to do some high knee lifts before hopping on the treadmill!

Greek Spaghetti Squash

By: James
"The flesh of spaghetti squash comes out in long strands, very much resembling the noodles for which it is named. In this recipe, the 'noodles' are tossed with vegetables and feta cheese. You can substitute different vegetables, but be sure to use ones that have contrasting colors." Rate/Review | Read Reviews (529)

Prep Time:
15 MinCook Time:
30 MinReady In:
45 Min
Servings (Help)

Original Recipe Yield 6 servings
Ingredients
1 spaghetti squash, halved lengthwise and seeded
2 tablespoons vegetable oil
1 onion, chopped
1 clove garlic, minced
1 1/2 cups chopped tomatoes
3/4 cup crumbled feta cheese
3 tablespoons sliced black olives
2 tablespoons chopped fresh basil
Directions
1.Preheat oven to 350 degrees F (175 degrees C). Lightly grease a baking sheet.
2.Place spaghetti squash cut sides down on the prepared baking sheet, and bake 30 minutes in the preheated oven, or until a sharp knife can be inserted with only a little resistance. Remove squash from oven, and set aside to cool enough to be easily handled.
3.Meanwhile, heat oil in a skillet over medium heat. Saute onion in oil until tender. Add garlic, and saute for 2 to 3 minutes. Stir in the tomatoes, and cook only until tomatoes are warm.
4.Use a large spoon to scoop the stringy pulp from the squash, and place in a medium bowl. Toss with the sauteed vegetables, feta cheese, olives, and basil. Serve warm.
Nutritional Information
Amount Per Serving Calories: 147 | Total Fat: 9.8g | Cholesterol: 17mg

Nutritional InformationSpaghetti Squash IServings Per Recipe: 6
Amount Per Serving
Calories: 147
Total Fat: 9.8gCholesterol: 17mgSodium: 269mgTotal Carbs: 12.8g Dietary Fiber: 1gProtein: 4.1gVIEW DETAILED NUTRITION
About: Nutrition Info
Powered by: ESHA Nutrient Database
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My fav AB Exercise!!

The Jacknife - I love it becuz it can be done anywhere and you can make it harder by adding pulses (pilates style). I do a set of 15 jacknives with 10 pulses. Start the movement arms overhead and legs extended. Raise your arms and legs at the same time,[shoulder blades off the mat] bring your hands down by your sides (palms facing down) pump your arms for 10 reps and return to starting position. Repeat this 15 times with 10 pulses (or pumps). Do 2 to 3 sets in between your workout! Burn baby Burn!

Sneak Up on Belly FAT

Eating more Fiber can lead to a trimmer waistline!!
* Add black beans to your morning omellete (it's divine with salsa)!
* Toss nuts and sunflower seeds into salads or snack on them between meals
* Keep the skin on when eating apples and baked sweet potatoes
* Sprinkle cinnamon (on your oatmeal or sweet potatoes) It has more than one gram of fiber per teaspoon.

HAPPY FIBER EATING = FLAT SEXY BELLY

POST ARNOLD :)

The Arnold Classic was a blast. It was like Halloween for Fitness Freaks like myself. I had no idea how big it was. Every year they keep adding to it so not only was it Figure/Bodybuilding and Powerlifting competitions going on there was a ton more! Fencing,gymnastics,a race, arm wrestling, UFC fighting [you name it they had it] Each morning they made the announcement to open the doors and a sea of Affliction and Lucky brand jean wearing fitness enthusiasts spilled forth! hehe It stayed busy all day long. Every Supplement company,magazine,Fitness clothing line, Nutrition books where present to Pimp,sample and push their product. Celebrities present were of course Arnold [My roomate Wendy shook his hand as he walked by] Sylvestor Stallone (aviator shades and all). Jamie Eason and lots of the alike. As long as you wanted to wait in line you could get your autograph and chat with your favorite fitness idol! On returning home my layover was in Chicago and in the bathroom I ran into Michelle Levesque (she's on the cover of this month's Oxygen mag)So you were bumping into your favs everywhere! I loved the girls I worked with. Wendy, my roomate was so driven and focused. It was inspiring! I can't wait to see all of them again and looks like I will soon! I will be traveling with Premier Nutrition this summer! yay! Orlando,Dallas,LA, Vegas baby! It will be one fun summer!

Black-Bean and Tomato Quinoa

Quinoa is a fast-cooking, protein-packed whole grain. Steamed, it makes a perfect partner for lime-spiked black beans and fresh tomato.
Ingredients2 teaspoons grated lime zest
2 tablespoons fresh lime juice
2 tablespoons unsalted butter, melted and cooled
1 tablespoon vegetable oil
1 teaspoon sugar
1 cup quinoa
1 (14- to 15-ounce) can black beans, rinsed and drained
2 medium tomatoes, diced
4 scallions, chopped
1/4 cup chopped fresh cilantro
print a shopping list for this recipe

PreparationWhisk together lime zest and juice, butter, oil, sugar, 1/2 teaspoon salt, and 1/4teaspoon pepper in a large bowl.

Wash quinoa in 3 changes of cold water in a bowl, draining in a sieve each time.

Cook quinoa in a medium pot of boiling salted water (1 tablespoon salt for 2 quarts water), uncovered, until almost tender, about 10 minutes. Drain in sieve, then set sieve in same pot with 1 inch of simmering water (water should not touch bottom of sieve). Cover quinoa with a folded kitchen towel, then cover sieve with a lid (don't worry if lid doesn't fit tightly) and steam over medium heat until tender, fluffy, and dry, about 10 minutes. Remove pot from heat and remove lid. Let stand, still covered with towel, 5 minutes.

Add quinoa to dressing and toss until dressing is absorbed, then stir in remaining ingredients and salt and pepper to taste.

Hangin with Arnold!

Hey peeps! I'm excited to say I will be working for Premier Nutrition at the Arnold Classic. This is my first time working for them or going to this awesome event. I'm PUMPED! What a great opportunity! I know I will make so many new friends and have an amazing time. I can def feel a column coming from this one. I can't wait to meet the girls I will be working with. They are all figure competitors/bodybuilders so I will be picking their brains and learning alot! I will be working out with my roomie so I will prob come back sore as HELL! Can't wait to tell you all about my trip and I'm sure I will be posting lots of pickies!