Rachael Rachul Frieza

Fitness Model, Online Trainer, CrossFit Athlete

Rachael “Rachul” Frieza, also known among her fans as rachulfreyafit, is a fitness model and a CrossFit athlete. Rachael has been rising in popularity online ever since she began posting her awe-worthy transformation pictures, as well as motivational quotes.

Seeing the huge initial response from her followers, Rachael decided to take everything a step further one year after she created her profiles; opening her online fitness coaching business.

From there, she branched out into other areas of fitness such as CrossFit; seeking out strength challenges in Open Games competitions.

Since then, Rachael has become a true fitness icon, and a role model for everyone to follow.

“I loved myself then and I love myself now. My priorities change, and sometimes my focus shifts but the one constant is that I will always do what’s best for me.”

Athlete Statistics

Accomplishments

• Fitness Model
• CrossFit Athlete
• Personal Trainer

Training

Rachael’s training style has changed greatly over the years. When she first started her fitness journey, Rachael’s only goal was to get in shape – as a result, she followed a basic fat loss and muscle hypertrophy program.

Later on, as she got more advanced, Rachel adopted a specific training program; tailored for her CrossFit and modeling needs.

Her training now consists of a five or six-day split, each of her sessions lasting for one or two hours. On two of those days, she’ll add in a cardio session to keep her amazing shape throughout the entire year.

Rachael’s Back Workout

In her back workouts, Rachael usually adds a couple of sets of deadlifts which also work on her glutes and hamstrings. This is what a typical back session looks like;

• Deadlifts, 5 sets of 8-12 reps
• Pull-ups, 5 sets of 8-12 reps
• Lat-Machine Pulldowns, 5 sets of 8-12 reps
• T-Bar Rows (light weight), 3 sets of 12-16 reps
• Cable Face Pulls, 5 sets of 8-12 reps

Nutrition

Staying Lean

To put her metabolism “on fire”, Rachael eats a smaller meal every two to three hours. This way, she doesn’t feel the need to go on an eating binge; feeling satiated throughout the entire day.

Most of her meals consist of around 25-35 grams of protein, 50-110 grams of carbs, and 20-30 grams of fat. Her fat intake is increased in the morning and in the evening, whilst throughout the day she mostly consumes slow-acting carbs, and proteins.

In terms of cheat meals, Rachael has them once per week.

Supplements

Rachael takes a couple of supplements for overall health and fitness, and they are;

• Zinc – for her skin, hair, nails, and healthy hormone levels
• Magnesium – nerve system health
• Glutamine – helps Rachel’s muscles recover faster
• Fish Oil – for a healthy balance between omega-3s and omega-6s