TRAIN WITH REID

Get cooking 👩🏽‍🍳👨🏻‍🍳🔪

6 WEEK CHALLENGE WINNER 💥

Firstly thanks everyone who signed up, ended up having just under 60 people! By far the most workouts logged out of any challenge I’ve hosted previously, so many of you were so consistent and it was hard to choose a winner. Ultimately Simon came out on top and has won himself $300 cash 💵

Obviously shredding a lot of fat in 6 weeks whilst still building muscle 💪🏼

I have 5 spots left for custom online coaching ⬇️
✅ Custom training program
✅ Calorie/macro guidance
✅ New program every 5 weeks
✅ Access to training app
✅ Weekly check-ins

2023 is here, firstly hope you all have a good year. Set some realistic goals and keep at them.

It’s always you vs you. Make it your year, whether that be if you want to be fitter, stronger, happier or just to have more fun in life.

Implement habits. My main goals are to increase my training consistency, stick to a set program for 5 weeks at a time and stop getting fkn Uber Eats 🥴

Lastly, I’ll be taking on max 10 clients for Online Coaching so if you’d like a custom training program made for you and your specific goals DM for more info ✌🏼

📸 .kahu

Have a break, recover and move on. No need to feel guilty for having a day off in the gym. You can even feel that void with some ‘active recovery’ such as walking, cycling etc.

IMO most people don’t need to be in the gym 5-7 days a week, but if you go if you purely because you enjoy being there then go for it!

Make sure to prioritise sleep, hydration, protein intake. If you enjoy other recovery methods such as stretching, foam rolling, cold plunge/sauna, massage gun then go for it 👌🏼

There’s a lot of light being shed recently on the importance of recovery and I’m here adding my bit ✌🏼

This is nothing new, master the basics!

Goes with most things in life to be honest.

Don’t get it twisted though, some quote unquote ‘basic exercises’ are difficult to master initially. Get yourself a coach who can give you simple cues to understand.

What are some ‘basic’ exercises?
Squat, Deadlift, Push Ups, Pull/Chin Ups, Glute Bridge, Plank, Overhead Press, Horizontal Row, RDL, Lunging…

Pushing, pulling, hinging, rotating and something else ending with ing 🤷🏽‍♂️

This DOES NOT mean to not challenge yourself and try ‘advanced movements’. All I’m saying is don’t get caught up with some of the silly routines you see on TikTok & IG 👍🏼

If you’d like me to be your Online PT, give me a DM!

No ifs no buts, wanna lose body fat? Get yourself into a energy deficit.

What does that mean you ask? 🤷
Burn more calories than you’re consuming.

How do I calculate my calorie deficit amount? 🤔
Use a online calorie calculator or use this simple method that I personally use. If you’re a fairly active person that trains 3-4x a week multiply bodyweight in pounds by 12 (e.g I’m 93kg = 205lbs x 12 = 2460) my daily calorie deficit amount is 2460.

This isn’t an exact number but a number thereabouts which is all you need when first starting to diet. Most people will do well with a 20-30% deficit.

I will cover protein, carbs, fats and how long it’s recommended to be in a calorie deficit for in another post. 🍎

8 weeks of some serious work put in here from the big Diesel

3-5x gym sessions a week
Swimming twice a week
Consistency with his diet

Recently with , currently have 20% off everything.

Both men and women sportswear. Support local 👊🏼

Haven’t tweeted in a while. So have a read of this if you’re a serial b***y band bandit.

Nothing against bands at all, they have a time and place for sure! 👌🏼

Hope you’ve had a great Friday so far, share this with a mate who believes in these falsies.