Posted 07 November 2011 by Interview:

IFBB Pro Raechelle Chase

What sparked your interest in training….
when/how did you get started?

I started working part time in a gym when I was 16 doing admin work. I was intrigued watching people lifting weights so I started playing around on the equipment in my spare time and as they say the rest is history. I love everything that comes with training, the lifestyle, the beliefs and the way training and being in shape makes me feel.

Are you or have you ever been a cardio bunny
and avoided the free-weight section?

No I have always been into weight training, I love watching the changes it makes to my body and strength levels. Doing hours of cardio close to comp time is what I hate most but it’s a necessary part of growing a lean physique.

How long do you spend in the gym during
a typical workout?

I prefer to train one body part at any given workout, that way I feel like I can give that muscle group 100% and not have to hold back because I know I still have other areas to train. I also get bored if I plan to train more than one muscle group which then leads to loss of focus and motivation then training becomes a chore.
Training one body part means I’m in and out of the gym within an hour & a half and stay highly motivated! That’s the way I like it.
I follow each workout with 45 mins cardio in the off-season. During contest prep I can do up to 3 hours of cardio a day.

Do you listen to music whilst you train?

Yes music always helps motivate me during a workout, right now I love PitBull, Lady GAGA, Nikki Minaj, Flo Rider, Rhianna – anything high energy is always good for training.

What are you most proud of?

My biggest achievement within the fitness industry is becoming the first ever female from New Zealand to compete in The Olympia. Outside the gym I am most proud of my wonderful family.

What’s the longest break you’ve had from training?

I never take much time off training. My household is always very crazy and busy so I make sure I schedule in time to train atleast 5-6 days a week. I have to keep my body in good shape all year round, as I never know when the opportunity for a photoshoot is going to come up. I even make sure I check into the hotel gym when on holiday!

Keeping in good shape after a competition always makes preparing for the next one so much easier so keeping up training even in the off season is important. Exercise is good for you both mentally and physically!

Have you had any obstacles or setbacks towards achieving your goal physique?

Juggling motherhood and competing is definitely the most challenging aspect about staying in shape at a Pro level. I am lucky to have a very supportive husband who always helps keep me driven to achieve my goals.

We know consistency is key, what tips would you give to anyone struggling to stay consistent?

“Dream, believe, achieve!!!”

If it's your dream to compete, then follow it with all the passion, drive and motivation you have. Stay focused, don't let negative people make you believe it's not possible. Anything and everything is possible it's tough out there, you have to be strong & stay focused and committed.

How do you deal with cravings for junk foods,
sweets and salty food?

I find the best way to keep on track with my diet is to keep things like lollies and chocolate out of the house. With young children this is almost impossible so I usually just buy food for them that they enjoy but I don’t particularly like, that way it takes away the temptation.
It’s important for children to be bought up knowing about food and using it as a source of fuel and not just a feel good quick fix so everything in our kitchen is pretty healthy.

Sometimes when I get these cravings I will go and do a cardio session, don’t want to waste all that hard work on the treadmill by eating junk!

Who are your favourite, athletes or fitness models?

I admire everyone that has done well in this sport. It’s hard work and it takes dedication. I respect that in anyone.

Kai Green, Adela Garcia,… people that have gone on to prove that impossible is nothing are totally inspiring.

What types of cardio have worked best for you?

Interval running, elliptical trainer, high incline treadmill. Anything works as long as you’re doing it and sticking to your diet.

What is your training routine like?

Training Split: (I always do 4 sets of 10-12 reps for every exercise)

I also work Abs in every second workout. Cardio differs depending on where I am in my contest prep. Off-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 consist of?

I’m constantly altering and tweaking my diet based on the last show and what I think might work better next time. 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. 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. I usually start out the day with oats, protein powder and berries, train, then have a meal replacement shake, lunch is fish or chicken with rice and salad, in the afternoon I have a meal replacement shake then dinner fish or chicken with vegetables and rice.
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.

I think of food purely as an energy and growth source.

What supplements would you use/recommend if any?

I am a big believer in supplements and use them to help to stay healthy year round. Some of the supplements I take include Fish Oils, Adrenal Stress Support, Zinc, Vitamin D, Vitamin C, and Multi Vitamins. I use Body Ripped Glutamine and Protein Powder year round as a good quality source of protein.
To assist with fat loss leading up to a show I also take L-Carnitine before my cardio sessions and Body Ripped HGH + ZMA and Thermogen Liquid.

What 3 tips would you give to any woman wanting to get a feminine, CutandJacked physique like yours?

1-Plan & prepare your food ahead of time
2-Wake up earlier and do your cardio first thing in the morning
3-Keep tempting foods out of the house ....

Finding someone you admire and aspire to be like helps with motivation too!

Height: 5'7 Weight: Off season 64 kg's

Supplement deals and recommendations



The Complete Muscle Building E-Book


CutAndJacked Apparel

cutandjacked shirt 1.jpg

Want to grow your social media?

Purchase any item of our merch and get a free shoutout on our Instagram and Facebook stories.  Post a photo of you wearing your purchase and using hashtag #cutandjacked and tagging @cutandjacked