Rebecca Holladay

ABOUT REBECCA

While in college working toward a nursing degree, Rebecca developed a passion for weight lifting and working out that changed her life, and led her to a successful career helping others enjoy the benefits of physical fitness. Working by the credo “Put into it what you want to get out of it!” she’s shown people of all ages that a commitment to personal training can help lead to a dramatic improvement in overall wellness and enhanced quality of life.

Over the last ten years, Rebecca has worked with a wide variety of clients, including professional and Olympic athletes, children and seniors. She has added diet and nutrition instruction to her core specialty as a personal trainer for women and older Americans, developing well-rounded programs that stress the advantages of “preventive maintenance” as a path to better health and wellness.

When Rebecca isn’t helping others improve their physical fitness, she’s equally enthusiastic about her own training. She’s an accomplished triathlete who enjoys all sports and athletic activities, including competing in Figure competitions, a blend of bodybuilding and fitness.

REBECCA'S TRAINING SCHEDULE

Back, 5 sets, 10 reps each:
55lbs bent over barbell row
80lbs seated row
30lbs bent over single arm dumbbell row
5 sets, 12 reps 75lbs lat pull down
1hr: easy 500 swim, faster 500 swim
50yds I.M. kicks both sides
1 hour swim

Shoulder, 5 sets, 10 reps each:
25lb dumbbell seated overhead press
8lbs lateral raise
8lbs dumbbell front raise
5 sets, 6 reps 50lbs barbell seated overhead press
5 sets, 12 reps 40lbs machine reverse fly
30mins cardio warm-up
5mins treadmill:
5mins 6-8% incline 5.4mph
10mins 1% incline 6.5mph
5mins 6-8% incline 5.4mph
2mins 1% incline 7mph
2mins 6% incline 5.2mph
30 minutes high-intensity cardio (keep heart rate at 60% of max.)

Biceps and Abs, 5 sets, 10 reps each:
15lbs dumbbell hammer curls
15lbs dumbbell decline
Roman chair leg lifts 20lbs between feet
Reverse crunch on the ball
Oblique twist on cable machine with 60lbs
Regular crunch on the ball with 125lbs
5 sets, 6 reps 12lbs dumbbell isolated curl
5 sets, 12 reps 8lbs reverse grip
30 minutes cardio: 20sec. of stairs (not a machine), 1min jump rope, 20sec. of stairs, 1 min. of rest and repeat

Shoulders
20lbs dumbbell overhead 10 reps
Immediately follow with 10lbs dumbbell, 15 reps
45lbs barbell, 10 reps
15lbs bar, 15 reps
8lbs dumbbell lat raise, 10 reps
5lbs dumbbell lat raise, 15 reps
2.5lbs plate reverse (fly pinky to ceiling), 12 reps
5lbs dumbbell, front raise
30 minutes easy cardio: Elliptical trainer

Back and chest 4 sets each:
25lbs barbell bent over row, 10 reps
50lbs seated row 15 reps
25lbs dumbbell inclines chest, 10 reps
10lbs dumbbell chest flies (flat bench), 15 reps
Pull-ups 3 reps
30 minutes interval cardio: 1min. sprint 30sec. rest for 30 sec.

Abs
Roman chair leg lifts 20lbs between feet
Reverse crunch on the ball
Oblique twist on cable machine with 60lbs
Regular crunch on the ball with 25lbs
1 hour swim

Biceps, 4 sets:
20lbs hammer curls 6 reps
15lbs decline 8 reps
45lbs bar bicep curl 6 reps
Easy cardio: treadmill or bike for 1 hour

Consult a physician before starting any training program

REBECCA'S DIET

This is a typical daily diet. Rebecca eats six meals each day (once very 3 hours), and occasionally substitutes 2 Tbsps. of natural peanut butter or a protein shake for one of the meals. She also drinks 1.5-2 gallons of water per day.

Meal 1: Protein Shake

Meal 2: 1 cup oatmeal, 2 oz. chicken

Meal 3: 4 oz. chicken, 1 cup spinach

Meal 4: 4 oz. fish,  1 cup broccoli

Meal 5: 1 yam, 2 oz. turkey

Meal 6: 4 oz. fish, ½ cup beans


CONTEST HISTORY

2008 – Pacific USA Naturals Bodybuilding and Figure Championships, 2nd place
2008 – California State Bodybuilding and Figure Championship, 5th place
2008 – San Diego Bodybuilding and Figure Championship, 12th place

QUICK STATS

Name: Rebecca Holladay
Height: 5’1"
Competition Weight: 102 lbs
Off-Season Weight: 112 lbs
Residence: Fredericksburg, TX

SUPPLEMENTS

Designer Whey Isolate Protein 2Go Orange Mango
Designer Whey Protein 2Go Pomegranate Fruit
Lite & Lean Protein 2Go Raspberry Acai
Designer Whey Lite & Lean Protein Water
Designer Whey Protein Water cranberry
Carlson Fish Oil

FAVORITES

Favorite Sports/Nutrition Supplement: Designer Whey Isolate Protein 2Go Orange Mango
Favorite Vitamin/Herbal Supplement: Digestive Enzymes
Favorite Healthy Food:  Organic salt free peanut butter and salt free rice cake
Favorite workout:  20sec. of stairs, 1min jump rope, 20sec. of stairs (outdoors), 1 min. rest in between. Repeat for 30min.
Favorite workout song: Krazy by Pitbull
Favorite way to relax: Reading self help books at the beach
Favorite role model: My best friend Shannon

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