Rachel Ponder



Van Buren,AR

< All Athletes
  • I LOVE Crossfit- I always feel challenged to a whole new level and love the aspect of constantly bettering myself and beating my personal records. I also love the fact that I can include my son in a lot of it! And the workouts are short and intense, so I am able to get back to being with family=)
  • For 'on season' cardio, I will do 2-3 days of sprints with 2-3 days of stairs. If it is not too hot outside, I will go to the track and run on sprint days, or run the bleachers on stair days. If the weather is not on my side, then I will resort to the treadmill and stairmaster.
  • I find it much more beneficial for me to run outside in the elements because I know I cannot cheat myself then. I am more likely to push myself harder when I do not have a machine doing the work for me. Plus my competitive edge kicks in when I am forced to race my husband, I cannot stand to lose=)
  • I follow a clean diet in zone measurements consisting of lean protein, fruit and veggies and some nuts. If I am not training for shows, then I will have a few cheats throughout the month, but try to limit it to no more than one or two a week, usually being on the weekend in a social setting. =)
  • A sample breakfast for me would look like this on a workday: 1 scoop of 100% Gold Standard Banana Whey, 1 1/2 cups of frozen strawberries, mango and pineapple, 1 tsp ON Fitness Fiber, 1 cup almond milk and a few walnuts. Or I will replace the smoothie with eggs and fruit and walnuts=)
  • 1. My Darkest Days

    Porn Star Dancing

  • 2. Eminem

    Till I Collapse

  • 3. Nickelback

    If Today Was Your Last

  • 4. Akon

    Sexy Bitch

  • 5. Nickelback

    Feelin Way Too Damn Good

  • 6. Eminem ft Rhianna

    Love the Way You Lie

  • 7. Justin Timberlake

    Sexy Back

  • 8. DJ Khaled

    All I Do Is Win

CrossFit Athlete
I have been an ACE Certified Personal Trainer since 2006, and have been training people since I left the Air Force.
In 2009, I was introduced to CrossFit by a personal trainer I worked with in Germany, and fell in love with this sport of fitness. My husband and I have recently opened up our very own CrossFit gym, River Valley CrossFit, and I absolutely love every second I am there! The group of people we work with is AMAZING and they have motivated me to stay fit, even as I was going through my second pregnancy. Now, I am working on my Post Pregnancy Fitness (which you will be able to follow soon!!), and RVC has helped me lose all my pregnancy weight by 13 weeks after delivery (by ceserean), with the definition of abs in the making. :)
I love living a healthy lifestyle and enjoy helping others break through barriers, both physically and mentally. Making an impact on somebody and changing their fitness level and overall well being really brings joy to my life.
July 20, 2010

Congrats Rachel Ponder

OMG I just saw this!!! Thanks Jack!!! Yippie!!!!=]

Read Full Article
August 19, 2010

The Offical Ladies Thread

Wow, great idea Christina!!! I had always been active in high school, doing a sport every season. Once I graduated, I worked until I shipped off to my Air Force basic training, so there was very little physical activity going on since I spent my free time saying goodbye to family and friends.... When I got to the basic training, I was shocked to see that I was one of the many people in my flight that DID NOT PASS their physical fitness test! It was so dis-heartening to see that I went from a 4 season athlete to not being able to run 2 miles under the required time. After that initial test, I woke up every morning anxious to workout and get stronger and faster, until I passed my PT test with flying colors. After training, I was sent to Germany, and since it was cold and I was in a foreign country, I found a second home at the gym, where I hired my first and only personal trainer to teach me the fundamentals of weight training. I fell in LOVE with the feeling of throwing around some heavy weight, that a lot of men were not able to move;] Once I had my son, I ran into the obstacle many of us have- trying to balance the training with family time. It was hard at first, but you just need to prioritize, as we all know. And hopefully, as we continue to set this positive example, we will get the rest of the population out there to do the same=]

Read Full Article
August 19, 2010

Optimum Bars

OMG Wholly Oats Strawberry, and the Whey Crisp Marshmallow lasted less than a week in my house!!!! Make sure you order more than 1 box, they wont last long=]

Read Full Article
Related/Favorite Products