Tag Archives: rebecca rausch

Are You Using Coconut? You Should Be.

“Conventional thought used to consider fats like coconut oil to be unhealthy and contribute to heart disease. We now know that this isn’t true. In fact, coconut oil is actually a heart healthy food that can keep your body running smoother in a few different ways.”


What are the Health Benefits of Coconut Oil? 

  • Can help our bodies mount resistance to both viruses and bacteria that can cause illness
  • Helps fight off yeast, fungus and candida
  • Positively affects our hormones for blood sugar control
  • Boosts thyroid function
  • Helps increase metabolism, energy and endurance
  • Increases digestion and helps absorb fat-soluble vitamins

How does Coconut Improve Weight Control?

  • Coconut fats are comprised of medium chain triglycerides (MTCs). 
  • MTCs when broken down in the liver, leads to efficient burning of energy
  • 1-2 tbsp per day leads to reduced abdominal fat

How does Coconut Help Improve Skin, Hair and Aging? 

  • The oils found in coconut have a positive antioxidant action in the body (oxidation is considered a major contributor to cardiovascular problems and skin aging.)
  • They help our body stop the damage to other healthy fats and tissues in the body
  • High amounts of vitamin E protect the skin and is a great moisturizer for skin and hair
  • Coconut oil is safe enough to use on infants skin after a bath

How can I use Coconut?

  • Coconut oil can withstand heat making it a great cooking option
  • Use coconut oil to sauté vegetables
  • Cook meats, fish, eggs
  • Use coconut flour, coconut oil, coconut butter or milk in baked goods
  • Use coconut oil  as a safe all over body moisturizer, on dry skin and scars




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Morning Ritual Exercises.

Here is a list of a few quick exercises you can do as soon as you get up everyday of the week if you wanted to.

Here is what I am currently doing in the AM:

  • 2 Minute Front Plank
  • 1 Minute Elevated Side Plank (Both Sides)
  • 3 Sets of 15 Pretzels (Per Leg)
  • 3 Sets of 15 Glute Bridges





Works: butt, legs, chest, and coreGet on all fours with tops of feet on mat. Bring right knee behind left leg [a], then lower onto left forearm as you extend right leg at a diagonal behind you [b]. Return to starting position.


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Workout Day #1.

Day 1:

Shoulder, Calves and Abs
Dumbbell Shoulder Press
6 sets x8reps
Dumbbell Lateral Raise
6 sets x8reps
Rear Delt Fly
3 sets x20 reps

Calf Press

6 sets x8reps

Standing Calf Raise
4 sets x15reps

Hanging Leg Raises
4 sets x15reps
Dumbbell Oblique
3 sets x20reps per side
2 minutes
Elevated Side Plank
1:30 per side

Let me know what you think!
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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,


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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).

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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!

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Training with Purpose for Newbie Heroines

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.


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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