Issue #143


by Juan Carlos Lope

20 Questions with Cover Model Rachel Fechner

Video Interview with Amateur Figure Rachel Fechner

Rachel Fechner, Michelle Rubino, Lacy Brown, Logan Marion & Lisa Horrigan

Video Interview with Amateur Figure Rachel Miles

How to Train Around an Injury
by Tina Jo Orban

Interview with Apollon Nutrition Owner Robert Samborsky


20 Questions with Cover Model Rachel Fechner

Rachel Fechner

1) Please introduce yourself? What makes you special? Who is Rachel Fechner?

My name is Rachel Fechner and I’m 25 years old, I’ve been competing in figure since I turned 21. I wouldn’t really say I’m “special.” I’m just someone who found a passion for fitness and followed it. I’m very competitive and love to better myself not only in fitness but in my everyday life. I think the Lord led me to fitness for a specific reason, and I’m just enjoying the ride. I’m a very driven individual and have a strong desire to be successful. I’m not afraid of hard work and love the reward of earning something after I’ve put in the work to gain it.

2) Please tell us a bit about your family, friends and surroundings?

My family and friends are all very supportive and encouraging of me.  I’m very blessed to have the family and friends that I do. I’m surrounded by people who encourage me and push me to be the best version of myself. I have a very large family and we love to spend time together. I have a group of a few close friends that I’ve been friends with for almost ten years, and I cant imagine my life without them.

3) How did you start competing in figure? 

I went to watch my now husband compete at a show about 5 years ago and was inspired by all the female competitors. After going to his show it looked like fun, and I decided to compete in my first figure show that following summer.

4) What is your personal policy (not what the judges want) about conditioning and muscularity when coming into a show? Soft or hard?

I prefer to come in conditioned and hard. That’s why I like figure I still get the girly factor with the heels and the glam, while having more muscle on my frame.

5)  What is your idea of what judges want in a Figure competitor? Do you think judges are clear enough with competitors about how they want you on stage? It seems in Europe they are very clear unlike in the USA and now in Canada things are confusing.

I do feel the judges are very clear with what they want for figure competitors. I always get great feedback from them on what I can improve. They have always said for figure they are looking for a nice v-taper and shoulders. You should be proportional and have good muscle density as well. Figure is the whole package, it’s the back, the legs, the glutes, the hamstrings, the shoulders, v-taper. Everything should be balanced from the top half to the bottom.

6) For the next shows what do you think you need to work on physique-wise/conditioning-wise? If anything!

I know I can get more separation in my quads.

7) What is your typical training routine in the gym (per day, include sets and reps!) How much cardio do you do before a show?

I have a 6 day split with one rest day, on my rest day I still do my cardio and usually hit a little abs. My workouts tend to be high rep and the weight will vary week to week from heavy days to lighter days.
Before a show my cardio fluctuates, it all depends on how quickly my body leans out. My normal cardio is twice a day, once fasted in the morning and again post workout.

Rachel Fechner

8) What is your pre-contest diet? (per day, 1 week before the show)

Usually 6oz of fish, and 1 cup of spinach.  6x a day. I will either use avocado, coconut oil, or almonds for my fats. If needed we totally cut out the fats and stick to protein and the veggies. 

9) How do you go about dropping your water before the day of the show? How much water do you drink the day of the show. Please be specific.

We water load so I do 3 gallons, taper down all the way to ½ a gallon the day before the show. Day of I usually do 4 oz with each meal.

10) What motivates you to train/diet and compete? Are there any competitors you looked up to? 

I love working out and training for me that’s my stress relief. Whenever Im having a bad day I hit the gym even harder, and always leave in a good mood. I grew up playing sports and have always been competitive in every aspect of my life as well. There are a lot of competitors that I look up to in this sport. A lot of them I look up to not only because of their physiques, but because of who they are as an individual.

11) Please tell us an interesting experience you had at a show recently, be it a fun thing or something rather not so fun?

I just recently competed at Miami nationals and it was the most fun I’ve had a show thus far. The girls in my class were all super friendly and fun to be around. One of the guys from the backstage crew demonstrated what we would be doing on stage, and even did a pretend hair flip and everything. He had more sass in his example walk than a lot of girls I know in real life. He had all of us cracking up while we were waiting to go on stage.

12) What is your personal opinion about the figure, fitness, bodybuilding industry we are in? Anything you would like to see changed?  

I love the fitness industry, but I do see a lot of people who let their looks and their body get to their head. Constantly hearing people talk about how awesome they look, and how fabulous they are can get a little old. I feel like sometimes people forget that they were once a beginner too. That being said I have also met some amazing individuals in the fitness industry, with the biggest hearts who are constantly helping others reach their full potential.

13) What has been your hardest challenge to overcome either in your personal life or competing career?

I’ve lost a lot of friends over the years due to bodybuilding. It’s a lifestyle change, and sometimes the friends you had before don’t understand the new lifestyle. Ive been able to find a better balance over the years so Ive done a better job of still having a personal life without giving up on my goals. 

14) Did you make any changes to your contest prep for your last show?

Water intake, carbing up, etc... we switched up how we pulled my water, and also changed my carb up process from two days to one.

Rachel Fechner

15) What do you think of bikini division?

I think the girls in bikini are gorgeous! It takes a lot of confidence to get up on stage in a tiny bikini so kudos to everyone who has the guts to do so!

16) What are your favorite foods to eat right after you compete on a Saturday night?

Sushi! My mom is fantastic cook, and baker so if shes at my show she usually brings me some treats as well. 

17) Please tell us about how you were raised and did you have any interesting experiences while growing up?

I was raised in a Christian household, the youngest of 3. We all grew up playing sports through school and our church. I had a very blessed upbringing and a very close family who has always been supportive of anything I’ve set my mind to. Growing up I was very active, and very much a tomboy. I thought I was a daredevil and broke my arm trying to prove it.

18) Do you have an athletic background? Gymnastics, soccer, volleyball or what? 

Growing up I started ballet around age 5, from there I played soccer, basketball,  tennis, and was on my neighborhood swim team. Though I was always active as a child I was heaver set than most children my age, and my doctor wanted my mom to put me on a diet. So yes, I played a lot of sports as a child but I wouldn’t consider myself an athlete ha ha.  I then played on two flag football teams in college, and started training with a personal trainer from the time I was 17. I continued working with personal trainers even after college until I eventually found my coach at the muscle factory.

Rachel Fechner

19) What is a typical day in the life of Rachel Fechner? From waking up to until going to bed? 

I wake up around 6 am, take my two dogs out, feed them breakfast, do my fasted cardio, eat my breakfast, go to work from 8-5 sometimes 6 then head home to train and meal prep my food for the next day. I usually end up cleaning up around my house and finally go to bed around 11-12. The weekends are my days to relax Saturday I sleep in and go to the gym later in the afternoon, and Sunday I go to church and relax all day after that.  

20) What is your current occupation? Please tell us more about it, what do you specifically do in your job?

I am a business development coordinator for a skilled nursing facility. My primary focus is to educate other businesses on the services our skilled facility can provide. I deal with nurses, social workers, doctors, case managers, and therapists on  daily basis working to find the best placement for those in need of short term, or long term skilled nursing care. 


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