Rachel Dillon | Fitness trainer

Rachel Dillon

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• Sport & fitness instruction

25.01.2022 EMILY "If you’re needing some reassurance about these Programs, just DO IT! I started BBR last year after needing something new for my weight loss journey. I fell in love with this community and everything BBR is about. I have learnt so, so much about exercise and healthy eating. I’ve done 4, and am completing my 5th currently. Although not every Program I was 100% committed, I still grew so much as a person, and will never look back.... The fact I’m doing my 5th BBR Program speaks for itself. They are simply amazing. The BBR Programs, as well as the community, has taught me more about health and fitness than anyone ever could. I’m so proud of the person I’ve become with BBR. I’ve lost about 13ish-kg, gained strength, become (mostly) disciplined, learnt so much about non-scale victories, learnt all about calorie and macro tracking, found myself surrounded by all these amazing, like-minded people who support each other. I’m so grateful for BBR, and will forever support this way of life. " Challenges: 6 Week Shred RD 1 & 2, 4 Week STT, 6 Week Bikini RD 3, and currently doing TLM 2.0 www.bodiesbyrachel.com.au See more

25.01.2022 AT HOME 20 MIN HIIT . Firstly am I the only one who wears a robe up until they have to workout? This one is fire ... 30 seconds on/30 seconds off 1SIDE TO SIDE PRISONER SQUATS 2PRISONER JUMP SQUATS 3MOUNTAIN CLIMBERS 4KICK SITS 5SURRENDER JUMP SQUATS 4 Sets WARM DOWN included I hold each stretch for 20 seconds

24.01.2022 WE WANT TO KNOW... What is your favourite recipe? Here’s our recipe of the week straight from the BBR App! ... BURRITO ZUCCHINI BOATS Calories: 304.9 P: 21.6g C: 24.7g F: 13.3g Ingredients: 120g of Firm Tofu, crumbled (Raw) 1 large Zucchini 2 tsp of Burrito Spice Mix 1/2 clove Garlic, minced 1/2 small Onion, diced 50g of Black Beans, drained and rinsed 15g of Vegan Mozzarella Shreds 1/2 Tomato, diced Method: 1 Preheat oven to 180C. 2 Cut the zucchini straight down the middle and scoop out the insides with a spoon. Lightly spray the zucchini pieces with oil, then bake for about 10 minutes, or until the zucchini begins to soften. 3 Drain excess water from tofu for 10 minutes. 4 In a pan over medium-high heat, add chopped onion and garlic. Stir occasionally and cook until the onion is translucent and softer. Add in tofu, diced tomatoes and burrito spice mix. Cook mince completely through. Stir in black beans and take off heat. 5 Scoop mixture into the hollowed zucchinis and top with a sprinkle of vegan mozzarella shreds. 6 Place back into the oven for another 10 minutes, or until the cheese is melted. Top with fresh a squeeze of lime juice. Enjoy! www.bodiesbyrachel.com.au See more

23.01.2022 GLUTES & QUADS . I decided to add my warm up for y’all! 110x SQUATS 210x SIDE LUNGES E/S... 310x LEG SWINGS E/L 410x STANDING LATERAL KICKS E/L 1-2 Sets GLUTES 120x BANDED GLUTE BRIDGES 220x BANDED LYING LATERAL KICKS E/L 320x BANDED CLAMS E/L 420x BANDED SUPERMAN’S 520x BANDED DONKEY KICKS E/L 3 Sets QUADS 120x DB WALKING LUNGES 220x DB GOBLET SQUATS 360SECONDS WALL SIT 3-4 Sets

22.01.2022 Here's Emma with a workout from TLM 2.0! ACTIVATION CIRCUIT 1 Banded Hip Thrusts 2 Banded Hip Thrust Pulses... 3 Banded Elevated Glutes Bridges x 30 secs each, 2 rounds BOOTY WORK 1 BB Sumo Deadlifts x 8 reps 2 BB Good Mornings x 12 reps 3 BB Hip Thrusts x 15 reps x 4 sets 1 DB Single Leg RDL x 8 reps E/L 2 Single Leg RDL Holds x 30 secs 3 Cable/Banded Lateral Kicks x 15 reps x 3 sets 1 Banded Abductors x 20 reps x 2 sets Save this workout and give it a go! Today's goals: Get up and get moving Drink 3L of water Hit calorie and macro targets What are your goals for today? Let us know below! www.bodiesbyrachel.com.au See more

21.01.2022 After a long day, it’s important to have some time to unwind and relax! After all, TLM starts tomorrow and having a night time routine is beneficial for you to feel rejuvenated for the next day! Unplug from those devices, reflect on your day, enjoy a nutritious dinner, shower and then plan for tomorrow! What does your night time routine look like? ... www.bodiesbyrachel.com.au See more

20.01.2022 TODAY IS YOUR DAY This is your friendly reminder that you CAN achieve anything you set your mind to. So, what are you waiting for? Now is the time to join our New Year Challenge and make 2021 YOUR year! Our daily dose of motivation is from BBR babe, Shanaye who has embraced her new found love of training into her daily routine.... "I’ve always had trouble sticking to workout plans for longer than 2 weeks, but BBR makes it so easy and fun! The support from the community is incredible and has become a huge part of my life. Feeling healthier, happier and stronger! Can’t wait to see what 2021 brings me!" Our New Year Challenge begins January 25 Click the link to join your team! https://bodiesbyrachel.com.au/pages/new-year-challenge

19.01.2022 New Year, New Goals! Let us help YOU get started Often the hardest part of anything is actually starting and when it comes to health and fitness, it can be a little harder to take the jump into the unknown! However, we’ve got you covered with our 5 TOP TIPS SWIPE to see the tips that we believe will help you get started ... www.bodiesbyrachel.com.au

19.01.2022 Grab your bestie & try this BOOTY BURNER 1 Banded Squats 2 Banded Squat Side to Sides 3 Banded Walking Lunges... 4 Banded Squat Jumps 5 Banded Abductors 30 secs each exercise 4 rounds, 60 secs rest after each round From home to gym and anywhere in between, our Cotton Bands are the perfect addition to any workout. www.bodiesbyrachel.com.au See more

19.01.2022 CHRISTIE 6 WEEKS Challenge:... 2-in-1 Booty & Core Program (6 Weeks) "Best decision I made! I feel healthier, happier with the way I look, more confident, and it has really helped with my anxiety! I loved my meals which made it so much easier to follow, and I swapped some around, but loved the whole experience! I did 2 weeks of home workouts then 4 weeks of gym workouts This is the best pump I’ve had in a long time! So thank you so much! I will continue with my journey with BBR!" Train any where, any time with access to both home and gym options! www.bodiesbyrachel.com.au See more

18.01.2022 BRI Challenges: 8 Week Bikini Build Currently: 6 Week Booty... This year in January I completed 8 Week Bikini Build Challenge, and got amazing results, and have been training since and following the meal guide. I also purchased the 6 Week Booty Challenge, and am doing it on my own time, and am in week 3 of it now. Rachel Dillon, THANK YOU for your amazing Program. It’s honestly turned my life around and not only helped me to physically change, but mentally as well. Start your journey with BBR today! www.bodiesbyrachel.com.au See more

18.01.2022 Whether you’re in a calorie deficit or a calorie surplus, eating 3 meals or eating 5 meals, it is beneficial to spread out your meals strategically across the day. This prevents consuming very little in the morning and then having to eat a lot at night, and vice versa. Distributing your meals also ensures not leaving a large amount of a particular macro to hit at the end of the day (looking at you, protein! ) For each goal, we recommend building a plate based ar...ound a source of protein , salad/veggies for fibre and micronutrients and a source of carbohydrates. Depending on your goal, you may want to add more sources of carbohydrates or some sources of fat for extra energy. How do you build your plate? www.bodiesbyrachel.com.au See more

17.01.2022 Whether you’re a morning person or not - having a morning routine sets you up for the day ahead! Everyone’s routines vary but here is our favourite morning routine - can never go wrong with your favourite active-wear and a good playlist! What’s your morning routine? ... www.bodiesbyrachel.com.au See more

16.01.2022 QUADS BABY . I’ve been following one of our new TLM Challenges and LOVING IT! 110x BB SQUATS... 210x DB SPLIT SQUATS E/L 320x DB GOBLET SQUATS 420x JUMP SQUATS 4 Sets 130 SEC SINGLE LEG WALL SIT E/L 210x DB STEP UPS E/L 320x JUMPING LUNGES 3 Sets FINISHER 10 MINS SKIPPING 30 ON/30 OFF

16.01.2022 Virginia . April-July . Challenges:... Bikini Body Challenge Booty & Core Program Completed from home . I am just so happy I found out about Bodies by Rachel, this program is everything and really helped me with my mindset and mental health especially during the lockdown! You girls are the best part of the program because I just love all the appreciation and solidarity between ourselves See more

15.01.2022 CAN WE TAKE A MINUTE TO APPRECIATE BBR QUEEN, TARREN She started her BBR journey in June 2020, completing the following Challenges: Bikini Build TLM 3.0... 4 Week STT "My biggest win is definitely gaining a lot of self-confidence, learning to advocate for myself, and put my life on a path of growth and health. BBR is honestly so fun! I love being challenged every day. I love feeling strong, and the amount of muscle I’ve gained doing it, just has me so proud and happy. 13kg down so far and more to come in the new year!" Now is the time to make your move! Make 2021 your best year yet! Click on the link below to secure your spot in our New Year Challenge https://bodiesbyrachel.com.au/pages/new-year-challenge

14.01.2022 Lower Body Circuit with Soffia 1 Banded DB Hip Thrusts 2 Banded DB Hip Thrust Flyes 3 DB Sway Squats... 1 DB RDLs 2 DB Incline Squats 3 DB Lunges 1 Banded Clams 2 Banded Laying Lateral Raises 3 Banded Frog Jumps 40 secs each exercise, 10 secs transition time 3 rounds for each mini circuit 90 secs rest between sets Make sure to save this workout, and tag us if you give it a go! www.bodiesbyrachel.com.au See more

14.01.2022 21 DAYS TO GO There's officially 21 Days until our New Year Challenge begins so if you haven't already, now is the time to secure your access. SPACES ARE STRICTLY LIMITED. With options for everyone, our New Year Challenge is made up of four teams:... Bikini Booty Shred Bikini Build If you've missed it, head to our NY Challenge story highlights for all the info you need to pick a team. Click the link to sign up and join your team today! https://bodiesbyrachel.com.au/pages/new-year-challenge

14.01.2022 Monday motivation from our girl, NADIA 5 WEEKS into her Challenge Challenge:... Bikini Build Challenge It’s the final week for our 6 Week Challenge! Take a moment to reflect on how far you have come - reflect on the goals you have set in Week 1. Remember little by little, a little becomes a lot. Even if things may not have gone as planned, know that it is okay, and instead think about ways you can work towards bettering yourself in these areas. www.bodiesbyrachel.com.au See more

10.01.2022 TB GLUTE DAY Throwback to when my sis was here and we were getting it. I miss her so much right now Pls open the boarders kindly ty.... 1DS 10,10,10 BB HIP THRUST Tip: I always use a short bar when I am alone so it’s easier for me to take off/add the weights! 3 Sets 110x DB SPLIT SQUATS E/L 215x CABLE KICKBACKS E/L 3 Sets 110x KB ELEVATED SUMO DEADLIFTS 210x BANDED SQUAT STEP UPS E/S 310x SIDE LYING HIP RAISE E/S 3 Sets Enjoy . @bodiesbyrachel

10.01.2022 MERCH RESTOCK IS LIVE! Our best-sellers are back + brand new items! SHOP NOW:... NEW Black & Charcoal Cotton Bands NEW Ankle straps NEW Lifting straps RESTOCK Ankle Weights RESTOCK Barbell Pad Plus, WIN a refund of your order! Simply screenshot your order confirmation Repost to your Instagram story & tag @bodiesbyrachel We will be selecting 5 lucky winners over the next 24hrs! Shop our Staples Collection https://bodiesbyrachel.com.au/collections/bbrmerch Worldwide Shipping AfterPay & Sezzle Available www.bodiesbyrachel.com.au See more

09.01.2022 A LOT CAN HAPPEN IN 4 WEEKS Take a look at Alice's transformation from our 4 Week Challenge! "The 4 Week Challenge was perfect for me because it was just the right length, that I stayed super motivated the whole time and didn’t lose sight of my goals! The App made it so easy to follow my training guide, and also had the flexibility to swap my days around to what suits me!... I would definitely recommend doing a BBR Challenge if you’ve been training for a while and feel like you need that extra push to really hit your goals!" Whether you're looking to kickstart your fitness journey or take it to the next level, we've got you! It's time to commit to your goals! Join us for our New Challenge starting January 25 LIMITED PLACES remaining! Follow the link below to secure your spot now https://bodiesbyrachel.com.au/pages/new-year-challenge

08.01.2022 Today’s inspiration from our girl, Xhesiana APRIL - JULY Challenges:... 8 Week Bikini Build Currently: 6 Week Bikini RD 3 On 2300 calories and looking healthier, stronger and as you can tell a lot more confident! I started reading more, and educating myself about nutrition and the benefits of lifting. That’s why I love BBR Programs because you don’t have only the lifting part, but also cardio/HIIT sessions! And besides the Programs, a big role that plays a part is our community also! All the energy we give and receive on here which pushes us further to reach our goals! So, Thank You! Swipe to see Xhesiana’s journey First pic is check-in in April, Wk 3, Wk 5, Wk 6, Wk 8, and the last one is 10 weeks after I started it, when I was taking my before pic for my second challenge. www.bodiesbyrachel.com.au See more

07.01.2022 EMMA "I have finally learnt how to count macros! Wearing those clothes I've been longing to wear for years, and the compliments from my partner are a bonus. I struggle to lose some stubborn pockets of fat, but I know with persistence, it will shred off eventually. The whole process has been so challenging but I've never had so much fun losing fat. ... Who knew a mum in her 30s could achieve so much from workouts at home?!? I have completed: 6 Week Shred RD 1, 6 Week Bikini RD 2, 8 Week TLM 2.0, 8 Week Bikini Build, Emma's 12 Week, and Rachel's 8 Week (Intermediate) Thank you BBR Team www.bodiesbyrachel.com.au See more

06.01.2022 EMILY 6 WEEKS Challenge:... 6 Week Bikini RD 2 "I would like to thank you and your team for helping me take back control of my health and more importantly my life. 6 weeks ago I was feeling lost and out of control with my eating. I was unmotivated and disappointed in myself. Fast forward to 6 weeks later, thanks to your Program I am 3 dress sizes down, and feeling beyond proud of myself for what I have achieved in a short amount of time. I have my confidence back. I can’t thank you enough. This Program has helped me realise I don’t have to restrict myself whilst trying to achieve my fitness goals. I have finally found what works for me, and I am forever grateful to you and your team for that." Are you ready to take control of your health and fitness? Start your journey with BBR today! www.bodiesbyrachel.com.au See more

05.01.2022 LETS TALK BLOATING This is honestly such a talked about topic in our forum and community! AM I BLOATED? OR AM I JUST FULL?... I’m going to be honest, I personally rarely get bloated, but I do get full and it’s important to know the difference. It’s NORMAL that first thing in the morning you are your lightest, leanest etc. As we eat we get full, our stomach expands and we will see some weight fluctuation...THIS IS NORMAL! Bloating will feel quite different, you will feel extreme tightness and distention. It’s important we recognise this. As I noted above, I rarely get bloated anymore... WHY? Because over the years I’ve kept several food diaries that have helped me figure out exactly what foods my body enjoys and exactly what foods it doesn’t and I simply avoid them. A food journal is when you record how you feel post each meal.. seems extreme but if you are suffering from bloating it is usually the best way to figure it out, next step is a doctor. For me some foods that make me bloated are (chickpeas, too much garlic, certain artificial sweetness and honestly most cruciferous vegetables (cabbage, cauliflower etc.) I am very mindful of my consumption of these. Anyway the other night Clayton made home made garlic bread and... BAM! So I HAD to get a video to show you girls that BLOATING happens to all of us, but it is possible to figure how to avoid it . We have a great blog on bloating written by our head dietitian Liz. https://bodiesbyrachel.com.au/blogs/news/beat-the-bloat-1

04.01.2022 GLUTES . What’s everyone training this morning? 18x DB ELEVATED SINGLE LEG RDLS E/L... 215x WEIGHTED STANDING LATERAL LEG RAISES E/L 315x WEIGHTED STANDING LATERAL COMPLEX E/L 3 Sets 18x BB HIP THRUSTS 28x KB ELEVATED RDLS (WIDE STANCE) 315-20x BANDED WEIGHTED GOOD MORNINGS 3 Sets 120x DB FROG PUMPS (OFF BENCH) 220x FROG KICKS 3 Sets

03.01.2022 AMY 6 WEEKS Challenge:... 2-in-1 Booty & Core Program (6 Weeks) "This is my first Challenge and I really enjoyed it. My son ended up having surgery the last week of the Challenge, so I couldn’t get many workouts in, but my macros were on point. I’m a mum, and this Challenge was really good for me." From training to nutrition and much more, our BBR App includes all the tools you need to transform and achieve your goals. Are you ready to become your best? Start your journey today! www.bodiesbyrachel.com.au See more

02.01.2022 SHOUTOUT TO THE WOMEN DOING THIS FOR THEMSELVES Tamika's journey with BBR began in June, and she has since lost 15kgs and gained a wonderful relationship with food. She completed mulitple Challenges including Bikini 1.0, TLM 1.0, and 4 Week Challenge. "BBR has changed my life! I feel so supported by the BBR community, and continue to learn more about health, fitness, and nutrition with every Challenge."... Start your journey with BBR! Our New Year Challenge kicks off on January 25 Head to the link below to secure your spot today! https://bodiesbyrachel.com.au/pages/new-year-challenge

01.01.2022 TAG A FRIEND TO TRY THIS WITH YOU . I made Clayton do this one with me on a FB LIVEGrab your partner and get competitive! FULL BODY CIRCUIT TO START... 60 seconds on, 10 seconds transition time to move between exercises. 1DB SQUAT PULSE/JUMP 2KICK SITS 3DB BURPEES 4DB SIT UPS 3-4 Rounds 60-90 seconds rest between rounds. COUPLE CHALLENGES 1WHO CAN HOLD THE LONGEST SQUAT HOLD 2WHO CAN HOLD THE LONGEST PLANK? 3HOW MANY TRICEP DIPS IN 1 MINUTE? 4HOW MANY LEG RAISES IN 1 MINUTE? Clayton and I tied A rematch is in order... @bodiesbyrachel

01.01.2022 WHAT I EAT TO MAINTAIN . . Hiiiiii... I’m currently eating 6x days in a mild deficit & 1x high day! I decided to choose 4x meals from the BBR App that I have not yet tried and well WOW The KEY to long term results are Flexibility. Flexibility has allowed me to have so much control over what I eat. I failed at flexible dieting multiple times before I succeeded. It took me a long time to shift my mindset from ‘good’ and ‘bad’ food to just food/energy. This week we challenged our BBR girls to step outside their Meal Guides and use the BBR Food journal & Recipes to be flexible! It’s been amazing to watch so many of them over time transition into flexible dieting. Pre-Planning. Being flexible still requires planning. I don’t think it matters how advanced you are. Planning is the key to success, but remember things don’t always go to plan, and we have to learn that it’s okay and we just do our beet to work around it. Consistency. I don’t know how many times you’ve all heard me say this but consistency trumps perfection ANYDAY! Focus on all the small changes you are making because I promise you they add up. Mistakes are okay, they are great imo. Because we learn and we improve. We often learn more in our losses then we do in our success. Education. Keep learning, be eager to know more, experiment with new things. Having an understanding of why and how to do things correctly allows for more flexibility. -No protein shake, great I can have an egg white omelette instead. -No laying hamstring curl machine, great I can use a dumbbell instead. The more we know, the easier this becomes. Be patient, keep working, keep improving. Whatever you do, don’t let your own journey overwhelm you, your inspos started somewhere too, remember that Let me know if you want to see a high day?

01.01.2022 Can you name 3 things you love about yourself? If so comment below We have a new morning goal setting section in our Rachel Dillon - Bodies by Rachel app which prompts the girls to set goals, appreciate what they have and list what they love about themselves.... When first starting a few of our girls found it really difficult to list just 3 things they love about themselves, it shocked them. Why I love working with so many of you is that I love teaching you through fitness. So many of the systems we set in place to achieve our fitness goals we can use in our personal and professional lives too. We forget that in order to love and enjoy ourselves we have to put time and effort into that relationship. We need to give ourselves the respect we deserve. Once you start working on you, for you, you’ll be amazed at how easy these questions become to answer. The App reminds you every single morning to put time aside and focus on YOU. The more you plan and achieve, the more you manifest what you are writing down, you eventually start to truly believe what you are saying. There is so much power in healthy habits. Don’t forget to set them for yourself also. Some mornings are harder for me then others, which is when I know I need more of me. This morning mine are; 1MY PERSISTENCE 2MY SELF AWARENESS 3MY KINDNESS