Rachel Dillon💫 ( @racheljdillon ) Instagram Profile

racheljdillon

Rachel Dillon💫

🌎 Online Coach
❤️ @bodiesbyrachel
@cropshopboutique
💌 bodiesbyrachel@gmail.com
👑 2x WBFF Bikini World Champion
💪🏼 Muscle Nation
-
↘️6 WK CHALLENGE

  • 1.3k posts
  • 755.9k followers
  • 1.1k following

Rachel Dillon💫 Profile Information

  • UPPER BODY WERK🔥
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Yes I train upper body too😜 I have always had a petite frame, growing and sculpting my upper body takes a lot of work, but your girls workin’ and embracing my shape💕
.
This workout has been a favourite of mine this prep💃🏽
.
I currently train upper body 3x a week. My focus with my focus mostly on shoulders and back.

1️⃣8x DB SHOULDER PRESS
2️⃣12x DB CHEST PRESS
3️⃣10, 12x DB LATERAL RAISES
4 Sets

1️⃣15x DB REVERSE FLYES
2️⃣12x DB UPRIGHT ROWS
3 Sets

1️⃣12x DB TRICEP EXTENSIONS 
2️⃣10x DB TRICEP KICKBACKS E/A
3️⃣15x TRICEP DIPS
3 Sets
  • UPPER BODY WERK🔥
    .
    Yes I train upper body too😜 I have always had a petite frame, growing and sculpting my upper body takes a lot of work, but your girls workin’ and embracing my shape💕
    .
    This workout has been a favourite of mine this prep💃🏽
    .
    I currently train upper body 3x a week. My focus with my focus mostly on shoulders and back.

    1️⃣8x DB SHOULDER PRESS
    2️⃣12x DB CHEST PRESS
    3️⃣10, 12x DB LATERAL RAISES
    4 Sets

    1️⃣15x DB REVERSE FLYES
    2️⃣12x DB UPRIGHT ROWS
    3 Sets

    1️⃣12x DB TRICEP EXTENSIONS
    2️⃣10x DB TRICEP KICKBACKS E/A
    3️⃣15x TRICEP DIPS
    3 Sets
  •  8,128  114  15 July, 2019
  • Hair flicking my way into the week💃🏽
.
Winter in Australia🌴
.
This week consisted of prep, work and of course some sun to feed my soul☀️
.
Our queens start their challenge tomorrow👑 So excited and grateful I have the opportunity to work with so many amazing women.

Big week ahead❤️
  • Hair flicking my way into the week💃🏽
    .
    Winter in Australia🌴
    .
    This week consisted of prep, work and of course some sun to feed my soul☀️
    .
    Our queens start their challenge tomorrow👑 So excited and grateful I have the opportunity to work with so many amazing women.

    Big week ahead❤️
  •  11,444  163  14 July, 2019
  • HAPPY SATURDAY!

Galsssss, this is KILLLLLERRRRR🔥
.
1️⃣10, 10, 10x BB BANDED HIP THRUSTS
2️⃣15x BANDED FROG KICKS 
3️⃣ 15x BANDED KICK BACKS E/L
4️⃣15x BANDED LATERAL LEG RAISES E/L
5️⃣30x BANDED THRUST FLYES

3-5 Rounds 
Enjoy❤️
  • HAPPY SATURDAY!

    Galsssss, this is KILLLLLERRRRR🔥
    .
    1️⃣10, 10, 10x BB BANDED HIP THRUSTS
    2️⃣15x BANDED FROG KICKS
    3️⃣ 15x BANDED KICK BACKS E/L
    4️⃣15x BANDED LATERAL LEG RAISES E/L
    5️⃣30x BANDED THRUST FLYES

    3-5 Rounds
    Enjoy❤️
  •  11,304  156  12 July, 2019
  • 💭What’s consuming your energy?

Lately I’ve been a lot more mindful of this, choosing to spend my energy on things that will move me closer to my goals. This goes for training, work, recovery and relationships!

Rather than subconsciously consuming thoughts from social media, I’m working on being aware of everything I let into my space✨
.
We are all given 24 hours each day and it’s important we choose how to spend them wisely. Be aware of how you spend your time and what and who you’re allowing to consume your energy❤️
.
How aware are you of what consumes your energy?
  • 💭What’s consuming your energy?

    Lately I’ve been a lot more mindful of this, choosing to spend my energy on things that will move me closer to my goals. This goes for training, work, recovery and relationships!

    Rather than subconsciously consuming thoughts from social media, I’m working on being aware of everything I let into my space✨
    .
    We are all given 24 hours each day and it’s important we choose how to spend them wisely. Be aware of how you spend your time and what and who you’re allowing to consume your energy❤️
    .
    How aware are you of what consumes your energy?
  •  11,083  130  11 July, 2019
  • Last weeks check in! 5 weeks out from the @wbff_official Worlds Bahamas🇧🇸
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Lots of hard work to be done! Session intensity and cardio has increased!!
.
Every thing counts, every day you are one step closer to achieving your goals!
.
This year I set myself some exciting physique goals, and I can’t wait to see what I can achieve come the 10th of August✨
.
@n8fitness is really pushing to see the best me this year❤️
.
People often ask what drives me? Progress! In all aspects of my life. I love challenging myself to progress. 🎥What do you want to see on YouTube this week girls?
  • Last weeks check in! 5 weeks out from the @wbff_official Worlds Bahamas🇧🇸
    .
    Lots of hard work to be done! Session intensity and cardio has increased!!
    .
    Every thing counts, every day you are one step closer to achieving your goals!
    .
    This year I set myself some exciting physique goals, and I can’t wait to see what I can achieve come the 10th of August✨
    .
    @n8fitness is really pushing to see the best me this year❤️
    .
    People often ask what drives me? Progress! In all aspects of my life. I love challenging myself to progress. 🎥What do you want to see on YouTube this week girls?
  •  17,256  376  9 July, 2019
  • SCULPT YOUR BACK🔥
.
All you need is kettlebells & a resistance band💃🏽
.
1️⃣8x ASSISTED CHIN UPS 
2️⃣12x KB BENT OVER ROWS 
4-5 Sets

1️⃣10x BANDED SINGLE ARM PULL DOWNS E/A
2️⃣10x KB SINGLE ARM ROWS
4-5 Sets

1️⃣20x BANDED LAT PULL DOWNS 
3 Sets 🔥🔥🔥🔥
  • SCULPT YOUR BACK🔥
    .
    All you need is kettlebells & a resistance band💃🏽
    .
    1️⃣8x ASSISTED CHIN UPS
    2️⃣12x KB BENT OVER ROWS
    4-5 Sets

    1️⃣10x BANDED SINGLE ARM PULL DOWNS E/A
    2️⃣10x KB SINGLE ARM ROWS
    4-5 Sets

    1️⃣20x BANDED LAT PULL DOWNS
    3 Sets 🔥🔥🔥🔥
  •  7,723  106  8 July, 2019
  • It’s important that I take pictures when I’m not in activewear🙋🏽‍♀️
  • It’s important that I take pictures when I’m not in activewear🙋🏽‍♀️
  •  18,511  263  6 July, 2019
  • WBFF WORLDS 2017💎
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This bikini was my absolute faveeeee! I have a feeling we may just beat it this year @veveswimwear 💕
.
I am about to do my check-in and was just reflecting on my check ins leading up to other preps. Reflection is something I like to do personally, physically (training and nutrition) and in business.

Every event has a loss/lesson or win in it. Events don’t define us, how we reflect and move forward does. 
It’s honestly amazing what you can achieve when you REALLY believe in yourself and work hard to bring your dreams to life.

What I’ve learnt is no ones going to believe in you like you are capable of believing in yourself. No one is going to do the work like you are capable of working yourself.

You need to believe that you are your own power✨

Let’s do this @n8fitness
  • WBFF WORLDS 2017💎
    .
    This bikini was my absolute faveeeee! I have a feeling we may just beat it this year @veveswimwear 💕
    .
    I am about to do my check-in and was just reflecting on my check ins leading up to other preps. Reflection is something I like to do personally, physically (training and nutrition) and in business.

    Every event has a loss/lesson or win in it. Events don’t define us, how we reflect and move forward does.
    It’s honestly amazing what you can achieve when you REALLY believe in yourself and work hard to bring your dreams to life.

    What I’ve learnt is no ones going to believe in you like you are capable of believing in yourself. No one is going to do the work like you are capable of working yourself.

    You need to believe that you are your own power✨

    Let’s do this @n8fitness
  •  22,680  357  4 July, 2019
  • SET YOUR ALARMS QUEENS👑
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✨SHOP MY CROPS @cropshopboutique
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💕AUS: Thursday 4th of July 8AM AEST
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💕LA: Wednesday 3rd of July 3pm
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💕UK: Wednesday 3rd of July 11pm
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✨All Crops are $47.99AUD /$33.57USD
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🌍Free Worldwide Shipping over $100AUD
.
💵AFTERPAY AVAILABLE
.
🧚🏼‍♀️Limited Stock
  • SET YOUR ALARMS QUEENS👑
    .
    ✨SHOP MY CROPS @cropshopboutique
    .
    💕AUS: Thursday 4th of July 8AM AEST
    .
    💕LA: Wednesday 3rd of July 3pm
    .
    💕UK: Wednesday 3rd of July 11pm
    .
    ✨All Crops are $47.99AUD /$33.57USD
    .
    🌍Free Worldwide Shipping over $100AUD
    .
    💵AFTERPAY AVAILABLE
    .
    🧚🏼‍♀️Limited Stock
  •  4,334  75  3 July, 2019
  • GLUTE CIRCUIT🍑
.
I get asked SO often, my favourite glute exercise/workout and the truth is I don’t have one specifically. I love variety when it comes to training glutes.

BUT this kind of glute workout is one I enjoy😏
.
Try thisssss!

1️⃣8-12x BB BANDED HIP THRUSTS 
2️⃣15x DB SUMO SQUATS
3️⃣30x DB BANDED THRUST FLYES
4️⃣15x FROG KICKS
5️⃣10x BANDED SQUAT SIDE STEP E/W
5-6 Rounds

Emma and I filmed a day in the life + a more detailed workout including this circuit, will be up tomorrow!

YouTube: The Fitness Sisters 👯
  • GLUTE CIRCUIT🍑
    .
    I get asked SO often, my favourite glute exercise/workout and the truth is I don’t have one specifically. I love variety when it comes to training glutes.

    BUT this kind of glute workout is one I enjoy😏
    .
    Try thisssss!

    1️⃣8-12x BB BANDED HIP THRUSTS
    2️⃣15x DB SUMO SQUATS
    3️⃣30x DB BANDED THRUST FLYES
    4️⃣15x FROG KICKS
    5️⃣10x BANDED SQUAT SIDE STEP E/W
    5-6 Rounds

    Emma and I filmed a day in the life + a more detailed workout including this circuit, will be up tomorrow!

    YouTube: The Fitness Sisters 👯
  •  10,140  204  2 July, 2019
  • .
3 sleeps until we go live, so as promised giveaway time❤️
.
HOW TO ENTER💕
.
1. Follow @cropshopboutique 
2. Like, comment and tag a friend on this post
2. Share this post on your story

Enter as many times as you like❤️
  • .
    3 sleeps until we go live, so as promised giveaway time❤️
    .
    HOW TO ENTER💕
    .
    1. Follow @cropshopboutique
    2. Like, comment and tag a friend on this post
    2. Share this post on your story

    Enter as many times as you like❤️
  •  4,253  3,761  1 July, 2019
  • 6 weeks until @wbff_official in the Bahamas🇧🇸
.
Making every week count✨
.
Let’s do this @n8fitness 💃🏽
  • 6 weeks until @wbff_official in the Bahamas🇧🇸
    .
    Making every week count✨
    .
    Let’s do this @n8fitness 💃🏽
  •  17,011  423  30 June, 2019