Name: Raechelle Chase
Height: New Zealand
Residence: 169cm (5’7)
Weight: 60kg, 132 lbs
Occupation: Fitness Director of Fitness Life Magazine, Mother of 3, IFBB Pro Figure Competitor
The Sacramento Pro- 10th
The California Pro- 13th
The Houston Pro- 10th
The Fort Lauderdale Pro- NP
The Melbourne Pro- 4th
The NZ Pro – 3rd
When did you get started with fitness?
Growing up I was a competitive gymnast, I also played netball and was a keen surfer. When I was 16 I started working in the gym selling memberships part time. I started weight training then, though it wasn’t until my youngest baby was 5 months old (2006) I decided I wanted to become a professional athlete so I started working towards that and here I am.
What drives you to be so fit?
My motivation is this little reminder in my head that encourages me to strive to be better, to aim higher and achieve great things .When I have achieved a set goal, I feel compelled to aim for something even bigger.
I constantly feel like I want to achieve more than I feel I am actually capable of, maybe just to see if it’s possible.
However in doing this I guess I’m subconsciously drawing positive energy into my life.
What has been the hardest obstacle for you to overcome?
The diet is by far the most challenging aspect of competing for me. It has taken me a long time to take control of my food cravings and begin to learn about what my body needs, rather than just what it wants. When I have committed to something, either a shoot or a competition, once I start to see physical changes then the real motivation kicks in. In the off season I have to remind myself that ‘this is the real competition happening right here right now. This is when I make the changes to my physique. Competition time is when we shed the layers and show off the changes we made in the off season.
Staying motivated can be very challenging in a household where there are 3 very important little people with extremely high demands of my attention 24/7. But if you want to succeed bad enough there is always a way to make it all work.
Could you tell us about your current training program?
Training Split Example (I always do 4 sets of 10-12 reps for every exercise)
Monday – Quads
- Hack squats or Squats (depending on what I’m in the mood for)
- Leg press
- Leg extensions
Tuesday – Shoulders
- DB shoulder press
- Lateral raises
- Rear delts
- Upright row
Wednesday – Chest
- DB chest press
- DB flys
- Machine chest press
Thursday – Back
- Chin ups
- Seated row
- Straight arm pull downs
- Bent row (love these)
Friday – Hamstrings
- Lying leg curls
- Seated leg curls
- Stiff legged dead lifts
Saturday – Rest
Sunday – Biceps/Triceps
- Barbell curl
- Machine curls
- DB curls
- Preacher curls
- Skull crushers (another favorite)
- Tricep push-downs
- Overhead tricep extensions
- Dips or Kickbacks
I also work Abs in every second workout.
Cardio differs depending on where I am in my contest prep. Of season I do 30 mins immediately after training. During contest prep I do up to 3 hours a day of cardio
What does your diet look like?
I’m constantly altering and tweaking my diet based on the last show and what I think might work better next time. I admit I prefer my diet to be easy and a bit boring so I don’t have to do much thinking about what my next meal is going to be. Diet is without a doubt the hardest aspect of getting into competition form.
My diet often feels a little like ground hog day! LOL. However, I find that this is the easiest way for me to stick to my eating plan. There is always so much else going on in the home and close to competition time I don’t really enjoy the food anyway.
I think of it purely as an energy and growth source.
#1 Oats, protein powder & blue berries & raspberries
#3 200g fish or chicken with rice
#4 Protein shake
#5 200g fish or chicken & vegetables.
#6 Protein shake with water.
During competition prep I substitute shakes for meals, just to make my metabolism work harder to burn the calories. And of course my calories decrease the closer I get to my competition which can be challenging as my cardio generally increases about the same time.
Do you Take Any Supplements?
I take allot of health supplements like vitamin C, zinc, magnesium, L-Carnitine, Vitamin D, and fish oils. At the moment I’m using Body Ripped’s products ‘Body Tone protein powder, HGH +ZMA which assists in fat loss and muscle growth and comes in powder sachets which makes a nice change from swallowing pills, and the Thermogen liquid as a metabolic booster which I take before every cardio workout, this is amazing product but unfortunately currently only available in Australia. I also use flax omega, omega 3, 6 & 9 with every meal as well as womens’multi vitamins. L-carnitine & Alpha Lipoic Acid. I tried vitamin C treatments (intravenously) a couple of times but I couldn’t handle the needles. I do know how beneficial high doses of vitamin C are, especially when we are putting our bodies under stress.
What Is Your Favorite Body Part To Train?
Quads & Shoulders
I believe you have a training DVD out. Can you tell us a little about that and how readers can get hold of it?
Yes I do! I tried to make something very watchable, motivating and entertaining without leaving anything out. I have had great feedback so far. It’s available for sale on my web site raechellechase.com I’m also offering it as a digital download which is really exciting.
Is there anyone in the fitness industry you look up to?
I loved the look that Gina Aliotti brought to the stage in 2008; she really inspired me to work at building a similar physique. But I admire anyone that has done well in any sport, it’s all hard work and dedication and I respect that in anyone.
Don’t try until you get it right, try until you never get it wrong! – Raechelle Chase