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I’m super excited to announce that Skechers have generously offered a FREE pair of the latest ‘Go Run’ shoes to everyone that is attending my Girls afternoon this Sunday!! 

You will also recieve heaps of other cool stuff like Club Physical memberships, GRIPADS, supplements, Clothing, and heaps more so you wont be leaving empty handed & you won't be dissapointed.

I dont know when I will have time to do another afternoon like this one so I wanted to make it really special.
 
I only a few spaces left so if you are interested in coming please email Nicole@raechellechase.com ASAP for details and to secure your place!
 

On a personal note, I have decided not to compete in The Melbourne Pro this year. I am really enjoying training without the regimented diet, and being able to have a more relaxed approach to my daily routine.

There will always be competitions and I will look at competing in the States later in the year. For now in addition to everything else I have going on, I am now signed up to be a mother helper twice a week at my children’s School, hopefully I wont regret that too quickly LOL
 
I am still training hard and keeping my diet 80% clean as I’m still coming to the FitX in Melbourne and I will be at the show & the Expo and then I will be spending Monday doing a photo shoot with the gorgeous Erin Stern for US Magazine publications which is going to be allot of fun!

My daughter Annaliese attended Nuria’s ‘NfusioN Camp’ on Saturday and had such a great time. I highly recommend her camp to anyone interested in health & Fitness. And as as a Mother, It’s so important to surround your children with positive roles models, they promote greatness in everyone they encounter. www.nurianovafitness.com

"Those that are truly great, make you believe you too can be great"
 
Have an awesome week xoxo
 
 

  

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The last couple of weeks have been full on, though who am I kidding, its pretty much always chaos around here! Last week we did a photo Shoot for my ‘Chasing The Dream’ clothing which I have been meaning to do for a while but life got in the way so its taken a little longer than I anticipated. I’m really happy to have done it and thank you to everyone who is supporting me by purchasing items from my on-line store. I have had great feedback, which is so awesome.
 
During the month of February, when you purchase a hoddie, while stocks last you will also receive a free-signed Fitness Life magazine which features 13 pages about my diet training and heaps of other stuff as well as a RC drink bottle. And yes, we ship worldwide!
 
I am so excited & truly humbled to have a 10 page ‘Super Model’ feature in the current issue of ‘Physique Magazine in Dubai. You can check it out on the following link http://www.physique-mag.com/emag/feb2012/
 
My children went back to School on Tuesday. All 3 attend a School that goes right from kindergarten through to year 13, so this year Annaliese is in year 9, Carlos year 2 & it would be Dior’s 1st day in year 1.
 
So as any Parent is I was so excited for Dior to start her first day of School on Tuesday. But on Monday night I woke up during the night feeling super sick, which quickly progressed into a full on tummy bug, I was throwing up for the rest of the night I thought I might die! (Ok that’s a bit extreme but I felt so awful) in the morning I was determined to do my best to take the kids to School, how could I possibly not be there to hold Dior’s hand on her 1st day of School.
 
I was still throwing up in the morning and though I did manage to get them dressed and do her hair there was no way I was going to be able to make it more than 10 minutes without needing the bathroom. So I missed taking her and I cried allot that morning. I lay in bed all day determined to rest and feel good enough to pick them all up and I did. The truth is, it didn’t seem to bother them half as much as it bothered me, they didn’t really mind if I was there or not. But as parents, these are moments we wish we didn’t miss.
 
Which brings me to my next little dilemma. I love competing; it makes me feel like I have a life outside of being a Mother. At the same time I feel like I need to take some time to just enjoy my children, like being a mother helper in their classrooms and going on class trips stuff like that. I know it doesn’t last long before you coming anywhere near their friends & classrooms is the last thing they want to happen, so I want to cherish the time now that they want me by their side.
 
At the same time I love competing, but it takes allot of time physically and just as much if not more mentally to get ready for a show, so I do feel a little torn. As far as competing in The Melbourne Pro goes, I’m just going to keep doing both on an even keel and see if I’m going to be stage ready closer to the time. 
 
I have allot of Women wanting to meet with me and I honestly wish I could meet every one of you individually and give you my undivided attention, unfortunately at this time in my life it’s just not possible.
So I have come up with an idea, sorry guys this is a Women’s only invitation ;-)
I am going to invite you to come to my home gym where I train everyday. I want to be able to give you as much personal attention as possible so I am limiting this offer to 15 ladies.
 
Most importantly we will train; then, we will talk about everything you want to talk about. How to lose weight, how to build muscle, Competing, tanning, bikinis, and photo shoots. How you can pursue your dreams on and off the stage, nutrition and supplements.
We can take photos, videos, bottom line… we will have 2 hours of fun while you have your questions answered at the same time.
 
All ladies will receive a special gift pack valued at $150
Date: Sunday February 19th
Time: 2-4pm
Cost: $100
 

Please email Nicole@raechellechase.com to secure your place. 

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It’s been a while since I have written. I felt like I had too much too say that I didn’t know where to begin. My motivation was low and I felt like I was half asleep during my workouts. I desperately wanted to feel inspired and motivated though nothing seemed to be working. My last idea at an attempt for motivation was to temporarily put my bed in the gym, that way when I woke up all I had to do was fall out of bed and get on a machine for cardio. I would literally, live in the gym.
 
That night I re-read my goals, placed a photo of Gina Aliotti on my wall and looked through my competition photos. Then out of the blue, the flame was ignited & the fire was once again burning.

After The Olympia I thought that I would take the year of competing but once I took competing out of the equation I honestly didn’t know what to do with myself. Outside of being a Mother, my life revolves around training & competing. I knew I could always stick to Fitness modeling but it doesn’t feel challenging enough to do alone, I want to continually grow into a better version of myself both spiritually and physically. Competing challenges me to embrace my weaknesses and my strengths. It keeps me thinking about how I can improve my physique and have a more positive frame of mind about life & myself in general.
 
It’s no secret that competing pushes you to the limits of sanity. But I just don’t feel like I have finished with that part of my life just yet. So I’m 8 weeks out from The Melbourne Pro. I will try to write on a weekly basis so you can see just how crazy I get (Just kidding)
 
On another note, I recently got voted as one of the top 100 Fitness Models in the World in the Status Fitness Model competition, which I am very honored about. However, the way these competitions work I have found out, is that the photo with the most votes wins & becomes the next Cover model for Status Fitness Magazine. I have seen people asking for votes allot on FB and I admit I find it a little silly & annoying. So I do not intend to repost the photo asking for votes on Face Book but I would totally appreciate it if you would take a second of your time to click on the following link and ‘Like’ my photo, and even better if you could share it on your own wall. http://www.facebook.com/photo.php?fbid=10150494056398883&set=a.10150494046818883.376123.6023868882&type=1&theater
 
I would like to thank www.webdesignme.co.nz for updating the look of my home page, you are the sweetest x
 

Get yourself motivated, whatever it takes.. just do it!  

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How to lose 10 Kg in 12 Weeks and keep it off
 
Let me explain 1g of fat contains about 9 calories so in that 10kg of fat that is stored typically on your stomach hips and thighs you have 90,000 calories stored, handy if you are stuck in the desert  without food for a week or two, not so good otherwise.
 
In order to get rid of that unwanted fat we are going to have to burn 90,000 more calories than we consume.
Sounds impossible but let's break it down, we've got 10 weeks so already we're down to 9000 calories / week or specifically 1285 calories a day.
This still seems pretty daunting I'll admit but let's look at the tools we have at our disposal. 
 
 Diet (consuming less calories)
Cardio (actively burning more calories)
Metabolism (passively burning more calories)
 
The first two seem obvious but the real power is in metabolism. Before I even begin I need to be clear not everyone should loose 10kg in 12 weeks this is extreme fat loss and not suitable for everyone, first off you need to have 10kg to spare! Obviously if you are very overweight this is not an issue but in many cases 10kg would be too much weight to loose and still maintain a healthy level of body fat long term but some of you might be surprised at how little you actually need to loose in order to look good. On average most women look good and are at there healthiest at between 12-15% body fat, for men 10-12%.

My wife Raechelle will be as low as 8% when she competes but even she stays within a health range off season. so let's take the example of a 70kg woman with about 25% body fat, certainly she could loose weight no argument there, but how much? Let's work it out at 25% fat and 70kg she would have a total of 17.5kg of fat. She wants to hang on to at least 12% of that to look good and remain healthy so 12% of 70kg is 8.4kg. 17.5kg (the total fat on her body) less 8.4kg (the fat she needs) equals 9.1kg. So as you can see with this example even this person doesn't  need to loose 10kg. 
 
Assuming that you do need to let's examine what needs to be done. First and most obvious, diet. It is a myth that you can lose any substantial amount of fat in a short space of time and not be hungry. If you can not or will not deal with this simple but obvious truth you need read no further. If you are still reading let's refer to he above figures, you need to reduce calories by 1285 calories a day.

This is where I switch the focus of the article from being scientific and make it practical and achievable you don't need a calorie counter and a calculator to follow these guidelines. Because we are going to be doing cardio and increasing metabolism you won't have to cut calories that much, in fact we stop thinking in terms of numbers and start letting hunger guide us.

Portion sizes should be chosen using the following criteria and you need to be really honest with yourself, the question you need to ask about every meal with the exception  of breakfast is this. "What is the bare minimum I can eat and still be able to preform my scheduled cardio and weight training sessions and get me to my next meal without being so hungry that I cheat?" hey I never said it would be fun, but looking great will be fun so keep that in mind. When you are starving Hungary under the conditions we will set up, that is your body telling you that you are getting leaner, once you recognize that you can deal with it better. Here is the diet and activity structure that we will follow.
 
Wake: 30-60min cardio session depending on ability and adjusted by progress.
 
Breakfast: 
 
Oates 
Protein powder
Berries (optional)
 
Weight training: 30-60min session depending on ability and adjusted by progress.
 
Post Workout: meal replacement shake with water (recommend what ever brand)
 
About 3 hours later 
Lunch: 
 
Fish, Chicken or egg whites.
Rice, Potato, Oates or pasta.
Veggies
 
About 3 hours later 
meal replacement shake with water (recommend what ever brand)
 
About 3 hours later
Dinner: 
Fish, Chicken or egg whites
Veggies or salad.
 
About 3 hours later protein shake, 
 
30-60min cardio session depending on ability and adjusted by progress.
 
Bed: (Yes you will be very Hungry and may find it hard to sleep)
 
Ok. That's it in a nut shell let's go over the steps, when you first wake up your body will be in a low carbohydrate and therefore already be in the fat burning zone especially if you went to bed Hungry. The perfect time to do cardio! You will be using pure body fat to fuel this morning session, the other great thing about this strategy is that you raise your metabolic rate first thing in the day before you take a single bite of food. Is it hard to wake up and jump straight onto a treadmill? Yes it is. Do it anyway. The 30-60min part depending on ability means just that. No matter how fit you are don't do more than 60min, if it to easy go faster. No matter how unfit you are don't do less than 30min, if it's too hard go slower. I would hope that you will improve over the 10 weeks. When I say adjusted by progress I mean that if you are not losing weight fast enough do more and if it's coming off too fast do less, this can be determined by your weight loss the following week.
 
Next is breakfast and believe me you will grow to love this meal. This I the one meal where you want to eat a lot of slow burning complex carbs as this will keep your metabolism high throughout the day and help you train harder.
Training, this should not be a cardiovascular effort the focus here is to subject your muscles to as much effort as possible in order to make them grow, I won't go into exact workouts as it's not the focus of the article and there are many good workouts you could do. If you are stuck for a solid muscle building workout you could watch Raechelle's training video "In it to win it". The main thing is that you  train hard. Train 4-5 times a week and on the days you don't train don't have the post workout shake.
 
Some of you might be asking why would I want to increase the size of my muscles if I'm trying to lose weight? There are so many good answers to that question I could write another article but it mainly has to do with the "and keep it off part"of the title. It works like this, muscle is active tissue it doesn't just sit there doing nothing like fat. Muscle requires energy, in other words the more muscle you have the faster you burn calories whether you are exercising sitting at your desk or even sleeping, so in other words you have raised your metabolic rate, not only that but by working out you are saying to you calorie deprived body "hey I need that muscle! I have to lift heavy objects regularly! Burn the fat instead" and thats exactly what happens. THIS PROGRAM WILL NOT WORK WITHOUT HARD WEIGHT TRAINING SESSIONS.

If you follow it without the weights you will lose 10kg in 12 weeks but you will loose a substantial amount of muscle in the process and in doing so will lower your metabolism and therefore you will put all the weight back on, only this time you will have less muscle so you will be even fatter than when you started and the weight will be harder to shift. 
After your workout you will need a snack to help your muscles recover and grow and to keep your metabolism cranking, the most convenient way is with a meal replacement shake. 
 
About 3 hours later you will be having lunch, if you aren't really hungry by now you're eating too much. Lunch is the most flexible meal of the day, your metabolism is at full rush and you still have a lot of day left to get through and 1 more cardio session so enjoy your lunch and eat until you are full but no more. 

The void between lunch and dinner is much to big to expect anyone in your now supercharged fat burning state to manage so about halfway between these meals you will need a small snack, for convenience I recommend a meal replacement shake. If necessary you could add a small amount of hi fibre low calorie fruit like watermelon or some walnuts or both to this meal, both will help curb your hunger.

Dinner, we are now starting the downward taper to bed time, dinner should have a disproportionate amount of protein to carbs just as breakfast had more carbs than protein.  
You're in the home stretch just the last dreaded cardio session to go. You will need something in your stomach for this just to stay conscious lol! You don't want carbs because you want to burn fat so a protein shake is the right tool for the job. Again you can add a bit of watermelon or walnuts if you are desperate. 
Once you finish your last cardio session it's straight to bed before you get too hungry, it's your body's natural mechanism is to try and keep you awake but with any luck you will be that exhausted that you will just crash. If not there are natural remedies you can try like camomile tea valerian root etc anything that can help and is safe to use long term is ok.
At the end of the week gauge your weight loss and increase or decrease the cardio sessions accordingly if you have lost 800g or more you are doing great if not you will have to do a few more minutes or a higher level of intensity the following week.
 
Supplements:
 
In addition to the shakes you will also need to take at least 3g of vitamin C / day and a good multi vitamin mineral supplement. Women should also consider elemental iron.
Optional supplements include L-Carnatine before cardio and CLA, 2 gel caps with each meal.
Other than good old fashion coffee I recommend staying away from stimulants, the goal is to not only loose the weight but keep it off so anything than you can't use for ever you shouldn't use at all.
 
Cheat meals
 
This is a useful psychological tool for some people, if you are one of them rewarding your self with a treat that you've been craving all week is a good incentive but only reward yourself if you make your goal weight. but only once a week and only if you reach your goal. 
 
Keeping it off
 
Once you've reached your desired body weight you need to return your body to maintenance calories. Also you can slowly reduce the cardio and weight sessions. You should still do cardio every second day and weights at least 3 times per week, after ten weeks you will probably find that it's become something that you feel compelled to do anyway. Most people do after 10 weeks.

You will still use hunger to guide your potion sizes but the new question will be "what is the minimum I can eat and not be hungry by my next meal?" other than that stay on the diet!