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3 TIPS TO MAKING YOUR WORKOUT MORE EFFECTIVE💪🏼
Over the years I’ve found that sometimes less is more! To REALLY make the most of each exercise, try focusing on the following:
1️⃣RANGE OF MOTION: Focusing on ROM and tempo are so important to maximise each movement. Rather than simply moving the weight, place a higher emphasis on your overall technique and timing. You will notice in my workouts that each rep looks very similar!
2️⃣CHALLENGING WEIGHT: Are you really challenging yourself with your selection? While I recommend selecting challenging weights for each exercise, you should never sacrifice your form for weight! It’s always a good idea to record your weights and aim for gradual progression.
2️⃣REST PERIODS: You should NEED to rest between your sets! The aim is to keep your sessions as intense as possible, while allowing a rest period to recover and perform your next set with maximum effort. By the same token, you shouldn’t rest for too long! I recommend between 1-2 minutes depending on your workout.
Try this back workout by focusing on these 3 tips💪🏼
Try applying these tips to this simple but effective back workout🔥
1️⃣8-10 BANDED PULL UPS
2️⃣20x BANDED FACE PULLS
1️⃣12x LAT PULL DOWNS
2️⃣12x SEATED ROWS
3️⃣8x KB SINGLE ARM ROWS E/A
Thought we would change things up a little and play some basketball➡️🏀
Lol defs missed more then I scored🤣
Wanting to compete with the WBFF?
I get asked this question a lot! Where to start, what to do?
Lots of my BBR girls get to a stage where they feel like they’ve accomplished many of their fitness goals and are wanting to compete. It reminds me a lot of when I first decided to!
1️⃣Build your base! If you have been training for a few years, you are most likely at this stage. You are experienced in the gym and have the ability to follow a plan and stay committed. It’s important when going into a prep that you have somewhere to move (calories wise).
2️⃣Choose a coach! We do not comp prep, but there are many amazing WBFF coaches that do! Educate yourself and find a coach that suits you.
3️⃣Choose a show! There are so many WBFF shows across the globe. Choose a show that suits you and set a realistic timeframe for your prep with your coach!
4️⃣Don’t be afraid to take the leap! Before I competed I too wasn’t sure if I ever would, but if it has been a dream of yours, don’t sell yourself short! You would be amazed at just how much you are capable of!
5️⃣Why I chose the WBFF? As I said I wasn’t sure I would ever compete until I came across the WBFF! It’s an amazing mix of fitness and fashion! It is glamorous and you get to be completely yourself up there!
Any other questions regarding competing ask below🧡
GLUTES & HAMMYS🔥
The truth is I am not always motivated to go to the gym. Sometimes I want to get in and out in 30mins justmto cleat my head and get my body moving!
This style of workout is for the days where I just want to lift, move and work up a sweat. I didn’t choose overly heavy weights and kept my rest periods short!
Let’s get it😈
1️⃣10x BB GOOD MORNINGS
2️⃣20x KB BANDED GOBLET SQUATS
1️⃣12x KB RDLS (WIDE STANCE)
2️⃣8x KB STEP UP/ KICK BACK E/L
1️⃣8x BB SQUAT SIDE STEPS E/S
2️⃣20x JUMP SQUATS
NEW RDX @musclenation SHORTS😍 yes to this colour or no?
NEW @cropshopboutique CROP
Lets get it💚
1️⃣15x LEG RAISES
2️⃣10x OBLIQUE CRUNCH E/S
3️⃣4x 5seconds VACUUMS
4️⃣10x SPIDERMAN'S E/S
6️⃣30seond PLANK ROCKS
Start of my TLM 8 Week Challenge
👉🏼(4 Weeks Post Comp)
I am big on setting goals and matching your expectations with your efforts. I wanted to share with you what my goal will be over the next 8 weeks✨
Overall Goal: I am looking to increase my strength and focus on improving my performance in the gym. These 8 weeks for me are to enjoy my training and push limits in the gym! I am not looking to lose any weight. Just maintain where I am at and hopefully make some slight improvements! .
I will be lifting 5 days a week
Monday: Glutes & Quads
Tuesday: Shoulders & Back
Thursday: Shoulders & Core
Outside of these sessions I aim for about 45-60mins of activity. Whether that be taking Nele for a walk or a lunch break walk etc. Just making a conscious effort to move throughout the day. I work a sedentary job so it breaks up my day!
1x Cardio Day (I want to make sure this is outdoors, stair sprints or walk on the beach)
1 Full Rest Day.
Some weeks I’ll take 2x rest days depending on my recovery!
Calories will sit between 1900-2300 each day.
Some days I will eat more, some less. As long as my weekly average equates to around maintenance.
I’ll be using flexible dieting.
I genuinely enjoy fresh wholesome food so 80% of my food will be that and 20% will probably be doughnuts😍
I’ll be aiming for 3L a day (just bought myself a new water bottle to keep me on track)
Monday-Friday I will aim to be pretty consistent. Weekend I won’t be tracking, just guesstimating!
📝 Personal goals (just a few)
Journal every morning
Make my bed every morning
Take Nele for a walk daily (aim to pick up any litter I see)
I’m going to elaborate on this on my YouTube and keep you all updated over the next 8 weeks😍
🎥 The Fitness Sisters
We all have different goals and starting points, but I wanted to share mine before we get started! Can’t wait to start this journey with you all💜
6 WEEK CHALLENGE WINNERS🎉
Beyond proud of these babes, and sooo excited to see what we can achieve with the TLM! Just the beginning✨
“I managed to overcome my negative thoughts and achieve what I thought I couldn’t. Thank you BBR fam for helping me change my lifestyle! “
🏆 Tia Savage
“The BBR 6 Week Shred Challenge has done more for me than change the way I look and feel, it has changed my lifestyle, my habits and my goals. Thankyou so much team BBR!! You will forever be important to me because it was the first step in my health and fitness journey and I am excited to continue this journey with TLM 2.0! “
“BBR has been amazing! Not only have I seen some physical changes but it really is the mental change that has been the best part about the 6 week challenge. I feel in control of my body again. BBR is one programme that I really would recommend to people. It’s not a quick fix, it is a lifestyle change and this (for me) always gives me the guidance and support I need to get back on track to make better nutritional decisions.” Congrats girls, and congrats to everyone who put so much into this challenge!” We are beyond proud of you all💜
EXCITEDDDD to announce our prize for TLM😍
This is the first time we’ve done anything like this😱
Our overall winner will be flown to the GC to spend a day with myself and the BBR Team🎉
✈️It does not matter where you live, if you win we fly you to Gold Coast Australia🇦🇺
Our day will go a little something like this👭
🌊Early morning Burleigh walk with Penelope🐶
💪🏼Train together, your fave muscle group!
🥗Lunch with the BBR Team
🧚🏼♀️ @bodiesbyrachel and @cropshopboutique office tour, where you can pick out your fave merch and crops (we may even have some NEW pieces🤞🏼
🥂Dinner to celebrate an amazing day
This honestly excites me SOOOO MUCH! Will be such a special day! Connecting online is amazing, but nothing beats connecting in person💜
Such a different photo for me💕
This was the dress I had picked out initially for the @wbff_official Worlds 💎
I had it bought from Sydney! I put it on for this shoot and realised as much as I loved it, I was worried this train wasn’t practical for stage and had to get a new dress last minute! But I was soo obsessed!
As much as I love activewear, I also love feeling glamorous and girly!
It’s another reason why I love the WBFF! It’s truly about bringing your own style to the stage and expressing yourself❤️
Just a few clients who I am extremely proud of💪🏼
✖️November 2018 ➡️ Now
✖️BREE started on 1550 calories and we have now worked her up to 1800/1850 calories
✖️Increased lean muscle mass whilst losing body fat🍑
✖️2 Bikini Challenges down
✖️164lbs ➡️ 154lbs
✖️VIC started on 1600 calories and is now sitting at 1850 calories
✖️A decrease in weight, but also keeping her desired shape⏳
✖️Jan 2019 ➡️ Now
✖️EMILY started on 1900 calories and is now sitting at 2500 calories.
✖️Lean muscle mass has increased and Em is feeling stronger then ever in the gym💪🏼
✖️Nov 2018 ➡️ Now
✖️GUINEVERE has sat between 1500-1600 calories with breaks in between challenges!
✖️Overall weight loss, whilst keeping shape👙
It has been an absolute pleasure watching this beautiful girl transform! I was lucky enough to meet her at one of my BBR events!
✖️Dec 2018 ➡️ Now
✖️VAL started with us at 1400 calories and is now sitting at 1550 calories, with breaks between Challenges.
✖️Complete full body transformation😍
No matter what your goal or fitness level is, we are all working towards bettering ourselves mentally and physically!
7 SLEEEEPS UNTIL TLM STARTS😍 Link in Bio❤️