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Rach | Personal Trainer & Online Coach
👇Everything you need to get in shape. https://linktr.ee/dlvrpt

Photos from DLVR's post 09/06/2026

You might think you need a completely different workout every time you train.

But progress often comes from doing the same exercises long enough to get better at them.

Every exercise is a skill.

The more you practice it, the more efficient and confident you become at performing it.

Instead of looking for a new workout, look for a small improvement:

• One extra rep
• A little more weight
• Better technique

Your body doesn’t need a completely new challenge every session.

It just needs a reason to adapt.

Consistency gives you something to build on.

Progress usually happens somewhere between 3-6 weeks of training the same exercises.

Before changing your program, ask yourself:

Is there still room for improvement?

08/06/2026

Start where you are. Use what you have. Do what you can.

07/06/2026

The gym is a fantastic tool. I just don’t want it to make it my only one.

06/06/2026

🤦🏻‍♂️

05/06/2026

A good morning routine starts the night before and there’s nothing better than waking up fresh on Saturday morning 🙃

04/06/2026

Start where you are. Use what you have. Do what you can 🥷

03/06/2026

Shoutout to for sharing this test and the research behind it 👇

The test is simple (in theory)

• Stand on one leg
• Hands by your sides
• Eyes open
• Time how long you can hold it

Balance tends to decline with age, but it’s also highly trainable.
The benchmarks by age group:

40s - 40 seconds each leg
50s - 25 seconds each leg
60s -12 seconds each leg

Some exercises that may help improve balance include single-leg deadlifts, Bulgarian split squats, and barefoot walking.

How did you go?

02/06/2026

Choc Chip & Pistachio Creami | 255
Cals

• 125 ml High Protein Oat Milk (100ml + 25ml
dash)
• 8g Chocolate Protein Powder
• 10g Lindt 70% Milk Chocolate (1 square)
• 5 Roasted & Salted Pistachios
• 10g Pistabella Pistachio Spread

How to make:

1 Shake oat milk and protein powder together, then freeze overnight.
2 Next day, run it through Light Ice Cream mode in your Ninja Creami.
3 Add a splash of oat milk, and re-spin on Light Ice Cream mode.
4 Chop milk chocolate and pistachios.
5 Mix in dark chocolate on Mix-In mode.
6 Scoop into your bowl, sprinkle pistachios, and top with Pistabella spread.

01/06/2026

So why bother? There are plenty of reasons, but let’s talk fat loss.

For the most part, a calorie deficit from food will get it off.

Exercise, especially strength training keeps it off.

For most people, up to 3 full-body strength sessions per week can be a useful guide.

Start with what you can manage and build up overtime.

Strength training helps you stay leaner and keeps your metabolism higher, so when you reach your goal, you can increase calories without gaining body fat 🤝

31/05/2026

Your body needs time between sets to recover. If you rush it, your next set won’t be as strong or as effective.

Rest isn’t slacking, it’s part of the process.

✅ Recharge
✅ Avoid burnout
✅ Avoid injury
✅ Keep making progress

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