Shoulder Burnout

Want to torch your Shoulder and Burn Fat?

After a great shoulder (or any workout for that matter) Rope Jacks are a great way to burn out and torch fat.

Try a TABATA

20 seconds of jacks

10 seconds of rest

REPEAT 8x

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This weeks Leg Workout - Part 2

That is right, I train legs 2x per week.  Once with a quad focus and once with a ham focus....if you wanna know why, just ask!


  1. Weighted Hip Bridges ( http://www.youtube.com/watch?v=NHQQ5XV9wcM )

1x Warm up 15-20 reps

4x 10-12

    2."40s" - Leg Press - increase weight with each set

3x - 10 high and wide feet

       10 high and narrow feet

       20 Low and narrow pulse (driving thru heels, pulse 4-5inches)

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   3.  High Step Ups (1 leg at a time) 

3x 10 each leg

 

   4.  Reverse Hack Squat

16, 12, 10, 8, 8 Reps

   5.  Standing Single Leg Curls HS

4x 10per legs (SS, back and forth no rest)

 

This is what I did!! Give it a Whirl and leg me know how it goes!!

*Work Smarter Not Harder*

 

This Weeks Leg Workout - Part 1

Here it is !  I want to start sharing my training journal with ya'll...my legs were SORE SORE SORE

1 -Ass to Ankle Squats - Increase weight with each set

2x warm up 12-15 reps

3x 8-10 (10, 8, 8 is what I did)

2 -Lunge and Return - with a barbell

1x warm up 24 total (12 each side)

3x 20 (10 each side) Increase weight with each set

3- Single Leg Extensions - 30 sec rest between each leg each set

4x 8-10 (10,10,8,8, increased weight and rest on last 2) 

4- Deadlifts (in hammer strength shrug machine standing very far forward)

4x 6-10rep (10, 8, 8, 6) increase weigh until last 2 sets

5- Lying leg curls SS with donkey kick backs

3x 10 each leg (little to no rest between all the legs and sets)

 

Thanks to Nick Tumminnello, I call the last super set exercise a FO SHO .  Your legs will be toast FO SHO

Happy Training!  Work Smarter Not Harder

 

Looking down the barrell of Spring Season 2014 - Posing Class

I hope that you have had a great improvement season!!  I can't wait to see all of those pounds of fat shed to see the diamond underneath! 

I know that I have been working (and eating) day in and day out to improve my package from last season.    I have added some volume to my training and have added a ton of clean food.  Currently I am eating about 160gram of Protein, 35g of Fat and 250g of Carbohydrates per day.  Up until about a month ago I had only gained 7lbs off my stage weight.  I wanted to have a little extra to loose and give myself a little extra freedom for the last month of my improvements season so I added an extra "free meal" each week and gained another 3 lbs.  I pride myself on finally getting the hang of not gaining too much weight and going too crazy when I don't have a show on the horizon.   I can't tell you how much easier it is not to change my eating too much over the year.  If I never get out of the routine I never have to get back into the routine of eating clean and often EVERYDAY.  I can't even stomach desserts or fried foods anymore!! That took a long time to change my taste buds but boy is it worth it,  I LOVE every meal I eat. 

As I begin to start my prep for NPC Jr. USA on May 24th my stress is low.  I know I can do it!  I can visualize myself on stage having revealed my hard work, with a trophy in my hand.  I was awarded 4th place in the show last year and hope to blow that out of the water.  I can smell that IFBB Pro card this season.   

I will be working on my presentation and hope you will allow me and Rachel to help you work on yours!!  Our 1st posing class will be on Sunday February 23rd at Merritt Athletic Clubs on Cranbrook Rd in Cockeysville MD.  We will be helping girls get geared up for the NPC show on March 22 at Goucher College in Towson MD, the OCB show in Bowie MD April 12 and April 19th in Parkville MD.

We will then be holding classes on a regular basis (weekly or bi-weekly) to continue to follow up and tune up your presentation!  To RSVP just go to our SHOP page and purchase a Posing Class or Package

WELCOME BACK!  I can't wait to see you!  Send along any questions you may have.

*Work Smarter Not Harder* 

LETS GET STARTED 2014

We are just about done with 2013 and we ended our RKBfit season with a bang!  In the last show of the year client Linase completed her 1st ever Figure competition and won 1st place!  With only 9 weeks of preparation she nailed it and we are so proud!

Kate, finished out the season at the NPC Nationals in Fort Lauderdale FL and placed 6th of 37 competitors.  With 5 shows under her belt this season placing from 1st-6th, it almost couldn't have been better. 

Mid-way through the off season all the RKBfit girls are working hard to make improvements to get back on the stage in 2014 looking better than ever! Please contact us if you are interested in looking better than you have ever looked!!  Keep your eye out starting in April at OCB Eastern Regionals for clients and Kate will be back on stage May 24th at the NPC Jr. USAs and Rachel is picking a show for the Spring as well...stay tuned

 

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NPC NATIONALS 2013  

NPC NATIONALS 2013

 

20 Minute At-Home Workout & 20 Meal: 2 in 1

You ask me how I do it! You can too!!  I get a lot of requests from people who what to take their fitness to the next level....they are fit but want to be FIT

 

20 Minute At-Home Workout & 20 Minute Meal: 2 in 1

 

I'm a busy mom of two, a wife and I own two businesses.  So, my time in the kitchen is limited, and I sometimes can't even make it in to the gym. But, that doesn't stop me from getting a great workout or from making a healthy meal for myself and for my family.

 

How do I do it you ask? I cook while I workout!

 

Here's a 20-minute healthy meal recipe and a 20 minute home-workout routine, which I perform simultaneously in my kitchen, in order to stay fit, lean and ready for the figure stage!.....

 

You'll need:

 

Oven preheated to 375 and 2 stovetop burners with Two- 1 quart pots.

 

2 packages of lean chicken breasts or tenders – Season to taste (any flavor of Mrs. Dash or low sodium seasoning)

 

6-12 Eggs

 

Quinoa - prewashed(1/2 or whole box) follow instructions

 

3 large sweet or white potatoes cut into 3rds.

 

1 step (most people have at least 1 in their house or outside)

 

1 chair

 

The 1st Round of Exercise is going to take place while you are waiting for your water to boil.  So have all of your food ready:

 

STEP 1

 

Meal: Eggs will go into the pot with water then turn stove on, quinoa should be next to other pot with lid measured and ready to pour in, potatoes should be washed and cut (weighed into equal parts if possible) Chicken in a glass dish seasoned will go in the oven  with the potatoes before you start.

 

Workout: 30 sec. Jumping Jacks, 30 sec mountain climbers, 30 sec Burpee squat jumps, 30 sec rest – Repeat until Water boils(maybe 3x =6 min)

 

Take a 1-2 minute rest to put potatoes and chicken in the oven, turn burner down to med on the eggs, pour in quinoa in the 2nd pot- cover and turn stove off.

 

STEP 2

 

Perform as a circuit, back-to-back without rest:

 

x50 Speed Squats

 

x20 jump squats

 

x24 alternating lunges

 

x 24 alternating jump lunges

 

Push ups drop set (use the floor until failure move to step until failure move to chair until failure)

 

x1 min speed step ups on step (switching lead feet half way through)

 

Rest 1 minute in between each of the 4 rounds

 

The amount of time this will take you totally depends on how long you take to complete each round (@15 min, if it takes less do another round!)

 

Ready to EAT!

 

Now, your food is cooked and you will have meals for the next few days or week that you can mix/match and add simple things like salad/greens or beans to make a balanced, clean, healthy diet.

 

Between this workout and this food you will also be one step closer, from Fit to Figure!

 

20 Minute At-Home Workout & 20 Minute Meal: 2 in 1

 

I'm a busy mom of two, a wife and I own two businesses.  So, my time in the kitchen is limited, and I sometimes can't even make it in to the gym. But, that doesn't stop me from getting a great workout or from making a healthy meal for myself and for my family.

 

How do I do it you ask? I cook while I workout!

 

Here's a 20-minute healthy meal recipe and a 20 minute home-workout routine, which I perform simultaneously in my kitchen, in order to stay fit, lean and ready for the figure stage!.....

 

You'll need:

 

Oven preheated to 375 and 2 stovetop burners with Two- 1 quart pots.

 

2 packages of lean chicken breasts or tenders – Season to taste (any flavor of Mrs. Dash or low sodium seasoning)

 

6-12 Eggs

 

Quinoa - prewashed(1/2 or whole box) follow instructions

 

3 large sweet or white potatoes cut into 3rds.

 

1 step (most people have at least 1 in their house or outside)

 

1 chair

 

The 1st Round of Exercise is going to take place while you are waiting for your water to boil.  So have all of your food ready:

 

STEP 1

 

Meal: Eggs will go into the pot with water then turn stove on, quinoa should be next to other pot with lid measured and ready to pour in, potatoes should be washed and cut (weighed into equal parts if possible) Chicken in a glass dish seasoned will go in the oven  with the potatoes before you start.

 

Workout: 30 sec. Jumping Jacks, 30 sec mountain climbers, 30 sec Burpee squat jumps, 30 sec rest – Repeat until Water boils(maybe 3x =6 min)

 

Take a 1-2 minute rest to put potatoes and chicken in the oven, turn burner down to med on the eggs, pour in quinoa in the 2nd pot- cover and turn stove off.

 

STEP 2

 

Perform as a circuit, back-to-back without rest:

 

x50 Speed Squats

 

x20 jump squats

 

x24 alternating lunges

 

x 24 alternating jump lunges

 

Push ups drop set (use the floor until failure move to step until failure move to chair until failure)

 

x1 min speed step ups on step (switching lead feet half way through)

 

Rest 1 minute in between each of the 4 rounds

 

The amount of time this will take you totally depends on how long you take to complete each round (@15 min, if it takes less do another round!)

 

Ready to EAT!

 

Now, your food is cooked and you will have meals for the next few days or week that you can mix/match and add simple things like salad/greens or beans to make a balanced, clean, healthy diet.

 

Between this workout and this food you will also be one step closer, from Fit to Figure!