So what exactly IS Body Building? VOLUME III

Hello again! Week THREE! Here’s the before and after I know you’ve been waiting for…….. BECKY DASTRUP!

becky progress

Note the difference between a cardio heavy workout routine (left)

……. and a weight training dominant program (right)

interesting isn’t it?

Here’s Becky’s testimonial:

I have always had a passion for fitness and nutrition. Years ago some early clients of mine expressed that they didn’t feel that they could ever look like figure and bikini competitors. There is a huge misconception that competitors work out non-stop and have to starve themselves in order to look so lean. I really didn’t think that the only way to train for a figure competition was 12 hours of cardio a day and only eating asparagus, so I set out to prove these ideas wrong.

I started out training myself and managed my own nutrition while working with a posing coach. I spent no more than 2 hours a day working out and less than half of that time was cardio. I ate normal foods but just balanced my carbs, fats, and proteins in order to get leaner. I found that a balanced, disciplined approach to nutrition and training was the key.

My first competition was in September 2011, and although I won my class in my first 3 competitions, I hadn’t won the overall title yet so I set out to find someone to coach me personally. I started working Dr. Layne Norton in May of 2012 and by fall 2013 I won a pro card in women’s figure.

Working with Layne helped me make corrections and improvements in my programming that gave me the edge I needed. Lifting is interestingly a more effective weight loss tool than straight cardio, and balancing macronutrients in an IIFYM (if it fits your macros) “diet” is more important than worrying about the specific kinds of food.


Check in next week to see my post about nutrition… I promise it’ll be good!

So what exactly IS “Body Building”? VOLUME II

Hello all! Thanks to anyone that read my blog post last week and welcome to volume 2: my sister, Cami.

cami progress

THIS is Cami’s progress picture:

One year training and nutrition with Becky

Here’s a solute to the lost 15 pounds

I’m sure they will not be missed!!!!

Cami is going to do the same competition that I am, competing in Novice Bikini (August 13 Windy City Naturals, remember?) Here’s her testimonial:

I started lifting occasionally during cross country and track seasons freshman year, but it wasn’t until this year after finishing my sophomore year in high school that I actually learned how to properly execute the lifts and started to improve my strength (rather than barely bending my knees and saying I can squat a million pounds).

I started Reb-L’s nutrition program in the winter right before sophomore track season because I knew that if I weighed less I would be able to move with more control, have better endurance, and ultimately run faster. There was an added bonus that I started to look a lot better too and was very pleased with what I saw in the mirror.

Originally my mom had just mentioned the idea of competing in a figure competition as a family and we didn’t really think anything of it and remained unsure if I actually wanted to go up on stage. Earlier this year my sister Morgan decided to compete in bikini this year so I thought this is a great time for me to at least get the experience too. She really motivates me to work hard and I thought it would be really fun to share our first competitions with each other.

Now that I’m learning more about Body Building, I’m learning that it is all about building up muscle, working extremely hard, and pushing yourself to be stronger in mind and body than you ever have before.


As you can see, we’re starting quite a family legacy. It’s cool living with people who have the same goals and training philosophy as you. Keep tuning in to my weekly posts on the competition process and get in touch with me with any questions or comments.


So what exactly IS “Body Building”? VOLUME I

Hi I’m Morgan Dastrup! I’m starting a blog documentary about Body Building to squash the negative connotation of actually going on stage to compete. Each week I will post something new about the journey through training to the stage to document the process. It’s easier to understand and appreciate Body Building as a sport, art form, and lifestyle choice if you can understand the entire process, rather than only the end result.

Common Misconceptions of Body Building:

  1. Body Builders train non-stop and have no time for anything else
  2. Competitors have to starve themselves to be stage ready
  3. The amount of stress put on your body is unhealthy
  4. A “Quick Cut and a Tan” will get you ready to compete
  5. You have to be young to do well
  6. Only people with naturally inclined genes can excel
  7. Competitions are for people with little self-worth and a longing for attention

All of these will be proved wrong during the upcoming documentary posts.

progress picture june 2016

 Check this out:

my pictures above are (left) fall 2014 and (right) summer 2016…

 I weigh the exact same weight (150lbs) in both of them…

THAT’S the magic of RebL Fit’s training and nutrition.

To kick it off, I’ll introduce myself. Becky Dastrup, the woman behind Reb-L Fit is my mom, but up until fairly recently I had always taken this set up for granted.

I’m about to be a sophomore at BYU in Provo, UT and I’m studying Business Strategy. As a hobby, I am a certified Powerlifting coach and currently working on my personal training and Peak Pilates certifications.

My weight training journey started back during high school track. I originally played soccer so when I switched to track as a junior I was behind most of the other girls my age. I started lifting a little, but when my senior season started I really wanted to prove how hard work and dedication really do pay off even though I didn’t have much natural athletic ability. It was incredible how much help the right training protocol made in my running performance.

Soon afterward I started Reb-L’s nutrition plan because my private track coach had told me although I was definitely getting stronger, I wasn’t in the kind of shape I needed to be in order to run the 400m as fast as I wanted. I lost 12 pounds during the 2015 track season, my time dropped 5 seconds, and I was able to run more coordinated and with more fluidity than before.

My interest in lifting and being fit continued to grow and eventually I decided that I wanted to try competing because I was finally happy with the way I looked and pleased with my progress. I turn 20 at the end of this year (2016) so I thought a great goal would be to compete before I turn 20, and that’s where my bikini competitor training began.

Throughout these next few weeks you will be able to follow my journey as well as my mother Becky Dastrup and sister Cami Dastrup, with updates and information from other professional Body Builders and what training is offered at Reb-L Fit.

Until next week!

Creating a Food Journal

Creating a Food Journal?

  1. Write it down – if it goes in your mouth, put it on paper. Accountability makes you think twice!
  1. Plan for balance – each meal should contain:
    1. Carbs – starches and fruits are both carb foods. One serving of either contains 15 grams of carbs.
      (Example – 1 slice of bread, or a small apple)
    2. Protein – protein is the best choice, but healthy fats can be used as well. They both slow down carb digestion and help keep blood sugar level and help a meal stay with you longer. One serving of protein has 7 grams of protein.
      (Example – 1 ounce of meat or cheese has 7 grams of protein)
    3. Fat – not required in EVERY meal, but should be eaten throughout the day. Little or no fat is appropriate before and after workouts. Evenly space fats through each meal or snack. Fat helps to slow the absorption of carbs. Many animal products include fat, so watch for it! (Example – 1 teaspoon of olive oil is 1 fat serving. One ounce of mozzarella cheese, which has 1 protein serving, also has 5 grams of fat, or 1 fat serving)
    4. Produce – fruit or veggie – the fiber, vitamins and minerals and antioxidants are essential for proper body function. Don’t leave them out, or leave them until last! Fiber slows down carb absorption; antioxidants slow down damage to the body from artificial ingredients in foods, preservatives, etc.
    5. Water – we often confuse thirst for hunger. Water aids digestion as well. Our bodies are over 60% water – and even more, the more muscle we have!
  1. Measure – it’s easy to get too much or to little of something. Measure it so you are accurate.
  1. Plan ahead – look at your day, pack a lunch or prepare a dinner to last 2 days so you can get the right things to eat when you need them.


Cardio programming is an essential part of a complete workout program. Often, people overuse cardio as a weight loss tool. While cardio workouts do burn fat, they can also break down muscle if inappropriately programmed.

Cardiovascular fitness can take on many forms. The cardiovascular fitness necessary to complete a marathon is completely different from that necessary to complete a “Tough Mudder” race.

Examples of different cardiovascular training:
– Low intensity steady state (typically accessed when performing a brisk walk or light jog)
– Medium intensity cardio (typically accessed when performing a hard jog)
– High Intensity cardio also known as conditioning (typically accessed when performing sprints, jumps, etc.)

Cardio training is important to participate in endurance events, to improve cardiovascular fitness, and to achieve leanness and fat loss. Understanding your anaerobic threshold, or the point where your body begins to burn purely carbs as fuel, as opposed to using fat as the main fuel source, is helpful. Your training should be set up to accomplish your goals, whether your goals are making a personal record in a triathlon or marathon, or just getting leaner.

At Reb-L Fit you can take advantage of your cardiovascular fitness through a variety of paths. You can meet with a coach to discuss your fitness goals to decide what level of cardio programming is right for you. If you are interested in an endurance event, such as a 5k, a triathlon, a half marathon or an ironman event, then you should know your heart rate training ranges. Your Reb-L Fit coach can test you to establish those ranges, and help you decide how to improve on them.

If your goals are to increase leanness, overall fitness, or simply to lose fat, your cardio training should be part of a balanced training regimen. I can give you guidance for your heart rate based cardio training, as well as which Reb-L programs will help you best. One of my secrets is using weight training. Weight training does increase cardiovascular fitness. Weight lifting forces the heart and lungs to work hard to deliver fuel and oxygen to working muscles. Your cardio fitness can also be significantly improved by participating in our workouts. I use weights to drive the heart rate up and increase the body’s overall cardio fitness. Workouts use free weights to drive the heart rate up in a full body workout. I program metabolic conditioning and free weights into our body area training to drive cardio fitness while increasing muscular endurance.

Testing and consultations are available to help you decide the best cardio programming for you. Let’s meet to plan out your ideal program, and the best program schedule to reach your goals.