My On-Going Personal Transformation.

If you haven’t already, be sure to check out my physical and mental transformation. It takes hard work, but it is so worth it. I want to empower every insecure child, young adult, middle aged and senior that has struggled with their body image, their confidence and sense of worth.

I was interviewed on Muscle and Strength.com several months ago. You can read about me here.  (Or click the photo above) 

Much of my training and diet has changed since the interview, but I believe this is a great place to start if you are looking to change your physique. I am still a work in progress. I am now taking a meditation class on Wednesday nights to help ease my over-analytical mind. You would not believe the sense of calm just one class has already brought me. I do feel I have more clarity than I have in months. I really am looking forward to exploring this as a means to expand my self-awareness and to help those in need of the same thing. I believe my purpose is to inspire others to transform their lives for the better (in however the universe chooses). I am open to the options.

You are the hero of your own story,

Rebecca

Don’t Be Afraid to Lift Heavy!

Here is some proof that you will not get big or bulky from lifting heavy weight.

Here I am doing a 255lb deadlift and a 100 lb Shoulder Press at 135 lbs. I have a HARD time gaining muscle. It doesn’t matter how heavy you lift, women do not have the ability to put on muscle mass like men…unless they are on drugs and eat like a horse or make up .0001% of the population.

I can’t help but get irritated when I read comments that celebrities like Kelly Clarkson don’t like lifting weights because it makes her “too big.” This has everything to do with DIET and NOTHING to do with her training program.

Abs of Steal? Build Them with Heavy Resistance!

To get your hands on some great weight training routines, check out an issue of Muscle and Fitness Hers, Oxygen, Bodybuilding.com or my all time favorite, Layne Norton’s PHAT Program found here:  PHAT (Advanced).

The Shift from Fear to Love is a Miracle

Here’s an absolutely amazing quote from ‘A Return to Love’ by Marianne Williamson. A very inspirational book that we all could benefit from beyond measure!

“When we were born, we were programed perfectly.  We had a natural tendency to focus on love. Our imaginations were creative and flourishing, and we knew how to use them. We were connected to a world much richer to the one we connect to now, a world full of enchantment and a sense of miraculous. So what happened? Why is it that we reached a certain age, looked around, and the enchantment was gone? Because we were taught to focus elsewhere. We were taught to think unnaturally. We were taught a very bad philosophy, a way of looking at the world that contradicts who we are… the moment of surrender is not when life is over. It’s when it begins… the world has become a rather loveless place. We can hardly even imagine a world where all of us were in love, all the time, with everyone. There would be no wars because we wouldn’t fight. There would be no hunger because we would feed each other. There would be no environmental breakdown because we would love ourselves, our children and our planet too much to destroy it. There would be no prejudice, oppression or violence of any kind. There would be no sorrow. There would only be peace. .. fear is to love as darkness is to light… love casts out sin or fear the way light casts out darkness. The shift from fear to love is a miracle… love in your mind produces love in your life. This is the meaning of Heaven. Fear in your mind produces fear in your life. This is the meaning of hell… the return to love is not the end of life’s adventure, but the beginning. It’s the return to who you really are.”

From more amazing inspiration and spiritual guidance, check out OWN’s Supersoul Sunday Series Here.

Ladies: Look Hot Naked by Building Muscle!

I wrote this blog after reading an awesome, informative article over at JCD Fitness Blog (Read Here).

As a female personal trainer – who weight trains 5-6 days a week, I repeatedly try to reinforce the fact that women will not build bulky muscle just by lifting heavy weights. So many people, including men (my father and brother live on the elliptical!) think that steady state cardio is the answer to all of their problems. Cardio alone will never get you 9% bodyfat, a rock hard stomach or the tight glutes you’re looking for.

I seriously love lifting weights. I will lift anything…if I can! I especially love to squat and deadlift. I lift more than most girls I know and even some of the guys at my gym. It is truly empowering. I consistently see increases in strength every couple of weeks and love to see my body adapt (adaptations that with cardio alone, would be impossible!) Since beginning a heavy resistance weight-training program, I’ve never felt more confident or sexy. I feel better, look better and I’m stronger physically without adding “ the bulk” that so many women are fearful of.

 

Nicole Wilkins IFBB Pro Figure

Two inspirational women, IFBB Figure Pro’s Erin Stern and Nicole Wilkins. These women are feminine and strong, you don’t have to sacrifice one for another!

Erin Stern. A True Athlete and IFBB Pro Figure.

Even when I am able to convince others of the essential need for and positive effects of heavy resistance training, I can feel the hesitation, unsure if they are “lifting too much” or “not burning enough calories.”

“Well…how many calories will weight lifting burn?” This is the most common question I get, which emphasizes that we live in a society that focuses primarily on calories in and calories expended and not the true, long-term benefits of a balanced fitness and nutrition program. It’s all about, “What will help me burn off that brownie I just ate?” Many of us tend to go for the machines that track calories/miles, etc. We find some sort of comfort in seeing those numbers. We fool ourselves into thinking that we are able to burn off our daily indulgences. That is another problem…we are focused on our failures!

15-20 minutes of cardio does not erase the 1-minute it took you to eat that brownie.

Why not begin focusing on a weight-training program that not only allows you to see gains in strength, but can also provide reduction of body fat and increased confidence. Once you embrace your true strength and realize the efforts produced in the gym each day, your ability to resist temptations skyrockets. That’s when you’ll see positive results. Changing your focus in this way helps to encourage you to make better nutritional choices.

Incorporate a weight-training program into your fitness routine that excites you and produces results well worth maintaining and improving upon.

I hope this article eased some of your fears! More on implementing a good weight training routine to come,

Rebecca Rausch

Certified Personal Trainer

Gym Heroines

Imprint Fitness

 

65 Calorie Pumpkin Pie Bars!

Just In Time for Thanksgiving!

YUM. These seriously taste like pumpkin pie!

These are super yummy, satisfying and simple to make! PLUS, the ENTIRE recipe has only 780 calories.

For Pie:

1 whole egg

1/2 egg whites

1 can pumpkin puree

1-2 tablespoons cinnamon

1 1/2 scoops vanilla protein powder

2 tsp sugar-free cheesecake pudding mix

3/4 cup stevia (any natural sweetener works)

1/2 plain yogurt (I used Greek)

1/2 cup unsweetened almond milk (any variety can be used)

1/2 tsp maple or vanilla extract

For Crust:

16 animal crackers, crushed (gluten free cookies, ground nuts or flaked coconut can also be used)

1/3 cup coconut flour, ground almonds or cereal (any variety can be used)

2 tsp coconut oil/or cooking spray

Directions: Pre-heat oven to 425 degrees. For crust; coat 8×8 pan with coconut oil. Crush animal crackers and cereal in a plastic bag and coat bottom of pan evenly.

For filling; mix everything except pumpkin in medium bowl and beat for 1-2 minutes, slowly adding pumpkin puree. Pour pumpkin mixture over the crust evenly and spread with spatula. Bake for 15 minutes, then reduce heat to 350 degrees and bake for another 20-25 minutes or until center of pan comes out clean. Let cool and place in refrigerator for 1-2 hours. Cut and devour!

Ready for the oven.

Makes 12 servings

65 calories

1.8 g fat

5 protein

7 carbs

You can top these with a dollop of whipped cream, greek yogurt or whatever you’d like.

15 minutes later…

Ridiculously Easy Microwave Cake

Rebecca’s Ridiculously Easy, 5 Minute Microwave Cake!

Frozen raspberries, 1/4 banana, greek yogurt and PB2.

2 Tbsp Cocoa Powder
2 Tbsp Coconut Flour (Or Any flour works fine)
1/4 Cup Pumpkin Puree or Greek Yogurt

2 Egg Whites
1/2-1 Scoop Protein Powder
1/2 tsp Baking Powder
2 Packets/tsp Zero Cal Sugar Substitute (Any)

Throw all ingredients together in a deep microwaveable bowl, whisk together until you remove all clumps. Microwave for 1 minute on high. Keep microwaving in 1 minute increments until center is firm. Pop cake upside down out of bowl (to resemble a cake) or eat directly from bowl.

Top with anything you’d like!

[Fudgy Brownies] *The Best 83 Calories You’ve Ever Had*

Stop your cravings in their tracks with these babies! These are insanely delicious! Super fudgy, chocolatey and so good for you.

These even taste great frozen, like a fudgsicle only much richer.

Ingredients:

15 oz canned black beans, rinsed and drained

1/4 cup unsweetened cocoa powder

1 scoop chocolate or vanilla whey protein powder

3/4 cup liquid egg substitute

3 tbsp coconut, oat or (any flour really…)

3/4 cup splenda, truvia or stevia

1/4 cup agave nectar, honey or real maple syrup

1 tbsp butter, softened

1 tsp flavored (your choice) extract

2 tsp coconut oil/or non stick cooking spray

Directions:

1.  Preheat your oven to 350 degrees.

2.  Spray an 8×8 baking dish with non-stick spray or spread with coconut oil.

3.  Place the black beans, cocoa powder, egg substitute, whey powder, splenda and flour in a food processor.

4.  Blend until the mixture has no lumps at all.

5.  Add the extract, agave and butter.

6.  Blend again until everything is fully mixed.

7.  Pour the brownie mix into the greased 8×8 pan and bake for 20 minutes.

8.  Also, make sure to turn the 8×8 baking pan halfway through.

9.  Turn the temperature down to 300 degrees and bake for another 5-8 minutes or until a toothpick comes out clean.  Be careful not to overcook the brownies either though!

10.  Let the brownies cool completely until they reach room temperature.

11. Place the brownies in the fridge for 3 hours.

12.  Cut them into 12 squares and serve.

13.  Make sure to refrigerate any of your leftover brownies! Or try them in the freezer for 1-2 hours and let thaw for 10 minutes.

Don’t worry about disappointing people when you tell them the secret ingredient isn’t pot.

The BEST part, the nutritional breakdown:

1 brownie per serving

83 calories

.9 fat

14 carbs

6 protein

3 fiber

Training with Purpose for Newbie Heroines

We are creatures of habit. A false belief is that you can walk into a gym and perform the same routine (this goes for cardio too) over and over again, and continue to see your body change. This is absolutely false. Our bodies are excellent at adapting to physical activity! Without knowledge of proper program design, workouts fail to produce results. Program periodization prevents the body from reaching a plateau. A trainer with the ability to design a personalized program is vital to your success.

For those new to resistance training, workout routines should focus on consistently building to the next level, prepping muscles and joints for what is about to occur. This also prevents injury. Hypertrophy, strength, power, endurance, no matter what the individual goal is, each are linked to a specific rep range, set number and rest period.

Jump In – BUT Be Consistant!

Here is a basic look at the breakdown:

Hypertrophy — Stimulating muscle growth and building a muscular foundation.
Reps: 8 –12  Sets: 2 –3  Rest: 2-3 min.

Strength — Second stage – little change in muscle size – overall strength increase through complex movements.
Reps: 4-6  Sets: 4-6  Rest: 2-3 min.

Power — Explosive strength for athletes who require quick short bursts of strength.
Reps: 1-3  Sets: 2-3  Rest: 3+ Min.

Endurance — Lean muscle building, stamina – must come after strength training to prevent injury
Reps: 15-20  Sets: 2-3  Rest: Less than 45 sec.

If you find yourself unable to advance to the next level of your training goals, remember variety is the main ingredient of training success.

-Rebecca

Train Hard, Be Confident!

resource *http://www.allmaxnutrition.com/post-articles/training/progress-with-periodization-%E2%80%93-a-beginners-guide-to-program-design

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Stop your cravings in their tracks with these babies!These are insanely delicious! Super fudgy, chocolatey and so good for you.

These even taste great frozen, like a fudgsicle only much richer. The crazy part, they are fiber rich and are low glycemic!

Ingredients:

15 oz canned black beans, rinsed and drained

1/4 cup unsweetened cocoa powder

1 scoop chocolate or vanilla whey protein powder

3/4 cup liquid egg substitute

3 tbsp whole wheat, oat or spelt flour

3/4 cup splenda, truvia or stevia

1/4 cup agave nectar

1 tbsp margarine, softened

1 tsp flavored (your choice) extract

2 tsp coconut oil/or non stick cooking spray

Directions:

1.  Preheat your oven to 350 degrees.

2.  Spray an 8×8 baking dish with non-stick spray or spread with coconut oil.

3.  Place the black beans, cocoa powder, egg substitute, whey powder, splenda and flour in a food processor.

4.  Blend…

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