RLQ Blog

Tag: pro

CONGRATULATIONS to LENA VAJAKAS Women’s Physique (Canadian Nationals)!

by on Aug.16, 2016, under Events, Physical, Uncategorized

With Lena Vajakas

With Lena Vajakas

Congratulations to this high caliber athlete for her first and successful top 5  finish at the Canadian Nationals Women’s Physique category.  This is excellent for her first attendance at such a prestigious event.  The highest in Canada that earns the class winners their pro cards. 


Lena Night show Routine

     I just finished having the pleasure of working with Lena as her trainer/coach as she prepared for this show! I was surprised when Lena approached me to take on this role, but I eagerly accepted the challenge.  Her previous trainer and excellent bodybuilder Kristen  McCarthy, had some personal business to attend to and couldn’t help so much this show,  so I had a good pair of shoes to fill , as Kristen had done a fantastic job with Lena over their time!  I’m confident in my abilities,  but hadn’t trained clients for shows a bit of time. (see my success stories with some of the athletes I’ve worked with here on this blog).  Same thing, I had personal life to attend to over the last few years.  Well, it was like I never left!  I loved the process of prepping a client for show, especially when they are as dedicated, disciplined, and gifted as Lena is!  I like to work with my athletes as a team.  We are in this together, and the goal is to be the best!  Her transformation over 20 weeks was amazing, and she had clearly packed on some dense muscle! Combined with her lines and beautiful posing and stage presentation, Lena is surely a Winner yet to come! Lena is getting ready soon for another bout of physique battle.  I will follow up with details soon or you can find her on https://www.instagram.com/lovendahouseCanadian Women's Phyique Nationals

For training sessions, you can email me at store@rhondalee4u.com or https://www.instagram.com/RhondaLee_Quaresma

Very proud of you Lena, and Congrats once again! xo


Outta the gym time!

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Show Update!

by on Sep.19, 2015, under Events, Physical

rlqbb009   So, sigh, I wont be able to make My upcoming show on Oct 10th! I was afflicted with an illness that set me back enough to have to cancel! BUT, don’t you worry!  I am recovering fabulously, and I have rescheduled! And yes in 2015. I will follow up with details. So anybody who has been a sponsor, supporter, interested partaker, friend, loved ones,etc etc,  in any way, the game is still on! And I believe this happened for the best reasons! Everything always works out in the end! ;) Just want to keep everybody updated! Love you and always Thank you! 


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by on Aug.29, 2015, under Physical, Uncategorized


These links listed have the information breakdown of countless products which have been  Lab tested and verified, as well as those that Are not!  look for FDA-registered labs for a detailed chemical analysis. HERE is where to find which products you would like to be using for your training program and or healh! 




I decided to cover this issue because I became aware at one point that even I wasn’t really sure. I guess I had a moment of realization, when after a few plus people around the same time asked me which products to take and which were the best. So I thought, ok so HOW Do I know which is the best. And then my research began.  

     So it’s very simple, before you buy anything, check out the government and other verified labs that have run all the tests on that products for accuracy, purity and quality. And while checking it out, you will be shocked to see which products are good and which aren’t!  

Just because another bodybuilder who looks like he would know, on a youtube channel or something is saying, ‘Take THIS whey protein because I take it!’, …Don’t just take it cause he probably doesnt even know really or he is being paid to push the product! 

Good Luck in your workout endevours and hope this helps you reach your goals! xo

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