Over 40 Amateur Of The Week: Rachel Owns A Primetime Physique

Rachel invested in her body and dominated the figure stage at age 42. Get the training and nutrition that plans that built her physique!

Q
How did your fitness journey begin?

My fitness journey started in 2004 when I couldn't fit into size 12 pants anymore and tipped the scale at 176 pounds. This was my wake-up call. My false sense of being fit caught up with me. I was overweight, unhappy, and struggling to find my path back to health and happiness.

I was lost and couldn't grasp how I got out of shape even though I worked out consistently. I needed to be healthy again, so I decided to lose weight and regain control of my life on April 1, 2004. I joined Weight Watchers, committed to the program, and followed it religiously.

I started working out and the pounds melted away. I lost 40 pounds by July 4, 2004. The biggest lesson I learned was portion control. I wasn't 20 years old anymore. I was 33 years old with two kids. My journey started and I had much more to do.

I ran marathons but grew bored of them, so I stepped up the challenge and competed in triathlons for the next five years. I thought I discovered my passion. I'm a fierce competitor who loves to train but enjoys racing even more. I loved the variety of the three triathlon disciplines.

At age 38, I sustained multiple running injuries and was unable to compete and train at the level I desired. I was devastated and fearful of being lost and unhappy again, so I began the healing process with physical therapy and set out to find a new passion.

What workout regimen delivered the best results?

My workout regimen changes every 4-6 weeks. My current lifting regimen is heavy weight-based on timed interval rest periods. My cardio consists of HIIT training including Tabata.

Cool Fact

No challenge is too big for Rachel. As a young teen, she was diagnosed with severe scoliosis and wore a full Milwaukee-style back brace for three years, 23 hours per day!

Day 1: Lower Body
Tabata Technique: Train with maximum intensity for 20 seconds, rest for 10 seconds, and repeat until you reach 4 minutes/8 sets.



Day 2: Cardio
  • Row Machine Row Machine Row Machine
    2 minute warm-up, 10 sets of 250 meters with 30 seconds rest
Day 3: Full Body
Tabata Technique: Train with maximum intensity for 20 seconds, rest for 10 seconds, and repeat until you reach 4 minutes/8 sets.



Day 4: Cardio/Yoga
Day 5: Full Body
Tabata Technique: Train with maximum intensity for 20 seconds, rest for 10 seconds, and repeat until you reach 4 minutes/8 sets.



Day 6: Full Body
Circuit: 8 rounds
Day 7: Off

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What nutrition plan fueled your body?

I recently incorporated fasting into my nutrition plan and eat all of my meals in a six-hour window. It's been a challenge but my body adapted and I enjoy the results. My macros stayed the same, so I didn't reduced my calories. As a bonus, I have a re-feed day for 24 hours every other week. I maintain my lean physique yet enjoy fast-acting carbs and treats twice per month. This keeps my metabolism running efficiently and my lectin levels healthy.

Meal 1
Meal 2
Meal 3
Meal 4
Meal 5

What supplement schedule gave you the greatest gains?


How did your passion for fitness emerge?

As I was leaving the weights area one day, a girl asked if I competed in bodybuilding. I told her I didn't and she said I should. This was the start of my new passion. I saw a girl practicing posing in her show suit and knew I wanted my physique to look like hers: muscular and ripped but feminine. I approached a male bodybuilder at the gym and asked him about the sport and he convinced me to train for my first figure show.

I won every class I entered and figure overall. I was hooked and strived to improve my physique for each following competition. I demand a great deal from my body and aim to improve before every competition. I maintain 10-11 percent body fat year round and stay within 10 pounds of my competition weight. I added 10 pounds of muscle in the past four years, which is difficult for a woman my age.

Women older than age 40 need to know that it's possible to achieve our dreams and goals despite the obstacles we face in life. It's about choices. Age isn't a factor. Single parenthood isn't an excuse. Working 50-plus hours per week is an obstacle you can overcome. If you want it, you have to work for it. If it were handed to you, it wouldn't be sweet or unique.

"It's possible to achieve our dreams despite the obstacles we face in life."

What/Who motivated you?

My motivation comes from competing against myself. I demand a great deal from my body and enjoy setting new challenges and tackling them head-on. I love to see the progress I make mentally and physically.

Where did you go for inspiration?

Losing my dad to cancer 10 years ago is my biggest inspiration. When times get tough and I don't want to train, I think of him. I know he would tell me to push through it because in the end it will be worth the pain and sacrifice.

"I reached my prime in my 40s and know better years are ahead."

What are your future fitness plans?

I reached my prime in my 40s and know better years are ahead. I'm a single mom and a federal agent. I know who I am. I'm comfortable in my skin and secure with my body image. I embrace my muscular physique and the power I feel knowing I'm responsible for working hard to make myself better.

Women need to know that we can achieve our dreams and have it all. It's not an easy journey, but it's definitely worth it. I strive to represent the aging female population who fail to put themselves first and take care of their mind, body, and soul.

I'm anticipating a transition to the physique category in the coming year and look forward to the new challenges in my training, nutrition, and body. I hope to obtain some sponsorship along the way to help inspire others about proper nutrition and training.

What is the most important fitness tip?

Train smarter, not longer. More isn't better. It may take time and financial investment but there's science behind good nutrition and training. Invest in yourself. Find a reputable coach or trainer. It will be worth it.

Who is your favorite bodybuilder/fitness athlete?

Larissa Reis and Pauline Nordin are incredible tributes to the sport. They blazed their own trails and don't adhere to popular trends. They committed themselves to their own ideal of how they want their physiques to look. I have a tremendous amount of respect for them and how they represent females in bodybuilding.

How did Bodybuilding.com help you reach your goals?

Bodybuilding.com is a great resource for support, new ideas, inspiration, supplements, and educational articles. It's a community that supports me in every way. BodySpace offers great networking opportunities for new workout ideas, recipes, and motivation.

Rachel's Top 5 Gym Tracks

  1. "Treasure" by Bruno Mars
  2. "Mirrors" by Justin Timberlake
  3. "Diamonds" by Rihanna
  4. "Try" by Pink
  5. "WOP" by J. Dash
Competition History
  • 2009 NANBF Northern States Natural Classic - Overall Beginner and Open Winner
  • 2010 NANBF Mr. & Ms. Natural Minnesota - 1st Place Open Tall, Overall Winner
  • 2010 NPC Minnesota State Championships - 6th Place Class E, 5th Place Masters 35+
  • 2010 OCB Midwest States - 3rd Place Masters 35+, 5th Place Open Tall
  • 2011 NANBF Kansas City Classic - 3rd Place Open Tall, 1st Place Masters Tall 35+, 2nd Place Masters Tall 40+
  • 2011 NANBF Northern States Natural Classic - 4th Place Open Tall, 2nd Place Masters 35+, 3rd Place Masters 40+
  • 2012 NANBF Mr. & Ms. Natural Minnesota - 1st Place Open Tall, 2nd Place Masters 35+, 2nd Place Masters 40+
  • 2013 NANBF Mr. & Ms. Natural Minnesota - 3rd Place Open Tall, 2nd Place Masters 40+
Thanks

I want to thank my biggest supporter Chris Abbas. He's my coach, trainer, nutritionist, best friend, and boyfriend. He went the extra mile and obtained his physical training and nutrition certification through ISSA to keep me on the road to success. He's an avid lifter and stays current on research to offer the most beneficial training for me, him, and other trainees.

Photo Credits