1. Biography
• Name: Rachel Owen
• Age: 20
• Height: 5’ 8”
• Weight (Contest): 125 lbs.
• Weight (Off-Season): 135 lbs.
• Hometown: Willows, CA
• Gym: Hollister Health and Fitness
• Profession: Personal Trainer
2. What got you started in bodybuilding/fitness?
During my senior year of high school, I moved to a new town and wanted to try something new. I had always been into sports, so when I found out that the high school had their own bodybuilding show at the end of the year, I knew that’s what I wanted to do. Seven months before the show, I stepped into a gym for the first time. I had no clue what to do, or how to do it. I then started reading fitness magazines, books, watched YouTube videos on proper form and just started asking tons of questions. I then found a great workout partner who knew a whole lot more than I did. From then on, I started training hard!
3. What keeps you motivated to train?
Lifting weights definitely makes you feel awesome! My health would be the main reason that I continue training. I love feeling and looking strong, plus being able to help and motivate others is a great feeling.
4. What workout plan has worked best for you?
Monday: Shoulders (Heavy)
• Seated Dumbbell Press 3 sets of 15
• Barbell Military Press 3 sets of 15
• Front Raise with Weight Plate 3 sets of 15
• Upright Row 3 sets of 15
Tuesday: Chest / Arms
• Dumbbell Incline 3 sets of 15
• Flat Machine 3 sets of 15
• Decline Push-ups 3 sets to failure
• Cable Preacher Curl 3 sets of 15
• Overhead Extension 3 sets of 15
• Dumbbell Curl 3 sets of 15
• Dips 3 sets of 15
• EZ Bar Curl 3 sets of 15
• Cable Rope Pushdown 3 sets of 15
Wednesday: Legs
• Barbell Squats 4 sets of 12-15
• Leg Press 4 sets of 20
• Barbell Step-ups 4 sets of 12
• Barbell Walking Lunges 4 sets of 20
Thursday: Back
• Pronated Pull-ups 4 sets to failure
• Reverse Seated Row 4 sets of 15
• Corner Row 4 sets of 12
• Hyperextensions 4 sets of 20
Friday: Shoulders (Light)
Giant set- 4 sets of 10
• Dumbbell Arnold Press
• Dumbbell Shoulder Press
• Dumbbell Alternating Press
• Dumbbell Single Arm
• Side Lateral Raises 4 sets of 25
Saturday and Sunday: REST
5. What is your philosophy about cardio?
Cardio is definitely not one of my favorite things to do alone. I’d much rather have a partner! For the most part, I try and keep my diet really clean so I don’t have to do very much cardio. My favorite cardio is hill running, bleachers, sprints, stair climber, and hiking.
6. What is your philosophy about weight training?
Well especially for women, don’t ever be afraid to lift too heavy. Girls ask me all the time if they will get fat by lifting weights. No matter how heavy you lift you will never get really big as long as you keep your body fat low.
I also always try to keep moving during my workouts. I keep my rest periods short. That way, my heart rate stays up and I get a good workout in, in a short amount of time. My workouts are rarely ever the same, as I like to always change it up with drop sets, super sets and different exercises.
7. Do you prefer HIIT or steady state cardio?
I like doing a really hard cardio session in a short amount of time (HIIT). I’d much rather do a sprint workout for a half hour than spend hours on the treadmill.
8. What are your top 5 favorite exercises?
• Barbell SQUATS!!!
• Dumbbell Shoulder Presses
• Bent over Barbell Rows
• Pronated Pull-ups
• Bodyweight Dips
9. What is your philosophy about nutrition?
Whether you compete or not, your diet should stay fairly consistent year-round. It’s all about being healthy, right? So gaining excessive fat in your off-season doesn’t benefit your body at all and only makes it harder to get leaner. When you do treat yourself, try and find healthy alternatives. Personally, I try and eat organic as much as possible and to consume whole foods rather than shakes or meal replacements. I also try and eat food in its most natural state and even raw when possible.
10. What nutrition plan has worked best for you?
Meal 1:
• 1/3 c. organic raw barley flakes
• 5 org. egg whites + 1 whole egg (with org. green and white onion, org. leeks, org. spinach, and org. chives)
• 1/2 small org. avocado
Meal 2:
• 3 oz. wild cod
• 8 oz. org. asparagus
• 1 large fig
Meal 3:
• 1 scoop BSN’s Syntha-6 protein in strawberry milkshake (this protein tastes so good and is a total treat)!
Meal 4:
• 3 oz. org. chicken breast
• 8 oz. broccoli
• 2 tablespoons org. sprouted quinoa
Meal 5:
• 3 oz. org. ground turkey breast
• 4 oz. org. sweet potatoes with Stevia and cinnamon
Meal 6:
• 1 1/2 scoops of 99% Undenatured Whey Protein Isolate with no additives
• 1/2 cucumber
• A bucket of spinach
11. What is your favorite cheat food?
• Double Stuf Oreos
• Brownies
• Any type of ice cream
I hardly ever eat these. When I am in the mood for something sweet, I make pumpkin, lemon, or cinnamon swirl protein bars from Live Fit recipes. Everyone should check it out!! They have great ideas that satisfy any craving. Plus, all their recipes are clean, so you can enjoy them without feeling any guilt!
12. What is your favorite health food?
• Oatmeal
• Egg whites
• Ground turkey breast
• Spinach and cucumbers
13. What supplements have given you the greatest gains?
I don’t use many supplements, but I love BSN’s protein!
14. What does your pre and post workout nutrition consist of?
I’ll usually eat a solid meal beforehand and then depending on the workout or how I’m feeling, I’ll have a shake or solid meal afterwards.
15. Which tools have helped you most with your nutrition and training?
Definitely just doing research, trial and error, never being afraid to ask questions and being willing to always learn more.
16. Have online resources (social networks) helped you in your training?
I do like to read what other people do for training and nutrition, but everybody is different and something that works great for one person, may not work for you. So when starting out, realize that you’re going to have to experiment and see what works for you personally.
17. Where is the first place you turn to when looking for training / fitness / nutrition advice?
I always look to my support system that has been there for me through it all and knows so much about fitness!
18. Who are your favorite fitness/bodybuilder competitors or role models?
Nicole Wilkins, Jamie Eason, Rachel Mc Lish.
19. What was the biggest mistake you made when you first started training?
Probably doing too much cardio and not realizing just how important a good clean diet is.
20. What tips would you give to a beginner?
Always give it your all and realize that you’ll never stop learning. Make sure you surround yourself with great positive people.
Also, please train legs just as hard as your upper body!!! You gotta love legs!!
21. What are your future fitness goals?
I won’t be competing anymore, but I want to help educate children on proper nutrition and the importance of exercise. I also want to help others transform their bodies and make them feel great about themselves while living a healthy, fit lifestyle.
22. Where can we find you on MuscleDog.com?
Check out my profile figuremaniac for more info!