Posted 28 August 2014 by Interview:

Rachel Morrissey


How/when did you get started in training
and living a fit lifestyle?

In middle school several teachers and the principal at my school told me I had God given abilities to run. They told me to pursue distance running in high school. Their words drew my curiosity and built faith in myself. Something a 13 year old really needs! It is their encouragement that led my direction to get me to where I am today.

I ran competitively from ages 14-22 and chronically injured my spine during a 1000-meter interval workout in college. Just weeks from nationals I was told to never run again. With lots of chiropractic visits, lifting and building a solid core and of course never giving up, I was out racing again within a year. I called it good at age 24 and jumped into fitness competitions.

This too began because of the encouragement of someone else. My good guy friend and business partner at the time told me in order to keep training his clients, I needed to venture out and do my 1st bodybuilding show. He said I had the genetics and needed to “prove him right”. I did research for a couple months before I caved and took the challenge. I chose bikini as a starting point. After taking 1st place in my first show - I was ready to take on the challenge of tweaking my physique to compete in figure and thus began my bodybuilding career.

How do you stay motivated?

I am what they call “self-motivated” in all those personality quizzes. I believe my self-motivation comes from something bigger than my own desire. I think it comes from my heavenly father. He designed me. The drives and dreams I have are from Him and for Him- to bring Him glory. I strive to use the skills, passions and blessings he’s given me to impact others. Now that motivates me; touching the lives of others.

What types of cardio have worked best for you?

Sprints, hills and sleds - they build mass, definition and abs without getting too skinny. I’ve always been very petite - so I strive to maintain the mass I build.


Do you have a favorite healthy recipe?

Oh man! This is a hard one. I am a foodie foodie foodie.  This isn’t really a recipe, but something my fiancé and I do after our cheat meals for a clean dessert is… we take a scoop of coconut butter (not oil!), a scoop of peanut butter and a scoop of raw honey all on a spoon and add a chunk of dark chocolate on top-- then devour and hit repeat 4 or 5x. It’s bomb. It seriously blows my mind.

What does your diet consist of?

I love variety. I am always swopping out different carbs and veggies weekly, but chicken and eggs remain a constant in my diet as well as oat bran, avocados and nut butters. I eat meat 2x a day and fluctuate my carbs and fats throughout the week. I try to add a little bit of vegetables to most my meals.

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

It’s obnoxious to say, but I love the clean food I eat and rarely ever crave bad foods. I do give myself one “dirty cheat” and one “clean cheat” each week. I don’t always go for the “dirty cheat”. Keeping variety in my meals and keeping it organic prevents me from wanting or craving junk.

What are your top 3 favorite exercises?

Front squat. Biceps drop set. Burnout sets on lateral shoulder raises (ascending pyramids).

Do you listen to music whilst you train?

Yes. Fan of house music… I like Edward Maya.

What is your training routine like?

I change my routine up about every 4-6 weeks so this is currently what I have going. 

  • Monday: Back/abs (Sprints)
  • Tuesday: Chest/Shoulders (4 mile run)
  • Wednesday: Legs/abs (Heavy)
  • Thursday: Rest (Optional cardio)
  • Friday: Biceps/triceps (Sprints)
  • Saturday: Legs/abs (Light)
  • Sunday: Rest

Do you set short and long term goals?

Both for sure. I’d love to just say watch and see, but I’ll mention a few general ones.

Short term goals: A couple photo shoots a year, weight gains, travel/missions, learn Russian, push limits in and out of the gym and look outside myself more each day.

Long term: Stay actively growing and networked in fitness. Constant challenge. Advance my degree. Quit corporate job and start businesses w/ the fiancé. More missions. Lots of babies. Learn Arabic.

What are you most proud of?

I would say overcoming adversity. I struggled with a severe lower back injury for 6 years and was able to find work-arounds and maintain a relatively proportionate physique while doing what I love. I’ve done well in shows and races, but the overcoming is what I am most proud of, not the placings.

One moment that I will mention because it made me extremely giddy was getting sponsored by Quest Nutrition. I love their bars.

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

Plenty.  Lower cervical injury, upper cervical damage, shin splints, stress fractures, Achilles tendonitis, torn calf, muscle strains and sprains iron deficiency and I’ve had mono twice!

How do you measure your progress?

In regards to goals and performance I measure success by meeting deadlines I set for myself and upping my weights and/or bettering my form.  Looks-wise I base progress on the mirror or reflect back on old show and photoshoot pictures. I love to see growth in mass and definition.  Scales don’t have much value for me, if I like how I look, I could care less what I weigh.

Who are your favorite athletes or fitness models?

Ooh lala, a hard question. Lori harder. Andreia Brazier. Emily Skye.

What supplements would you use/recommend if any?

I don’t use any currently other than garlic extract. I saw a naturopathic Dr. and that was all my body was lacking outside of my diet. This doesn’t mean I don’t believe in vitamins, I just am horrible at taking them.
During show prep I sip on BCAA’s during my lifts or empty stomach cardios.

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

  1. Stay motivated and focused, but don’t lose your identity in what you do. A fit lifestyle is a part of what you do, but not completely who you are.
  2. Setbacks are actually setups with comeback stories. Keep a positive mentality. Never give up. Overcome trials with joy, they make you more understanding and well rounded.
  3. Set big goals and make a detailed timeline. Then hold yourself accountable and know when to be hard on yourself and when to be flexible.

Rachel Morrissey
Born: 1987, Height: 5’ 6’’, Weight: 130lbs,

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