Rupert Freestone Personal Training

Few days in France xoxo

Heart full with my boy Jordy ❤️

You’ll often hear personal trainers and fitness professionals say that as a personal trainer you shouldn’t post pictures of yourself and your own physique because it’s not relevant to the results that you’ll achieve.

However, I disagree. I think it’s important to show your audience and your clients and your followers that you live by the sword and that you follow your own protocols and you practice what you preach.

During my school career I was always the chubby kid and at the age of 13 I started lifting weights to get stronger and perform better on the rugby pitch. The by-product of this was that I got in better shape.

I didn’t really understand why I was getting in better shape or how it was happening but as I built more muscle I dropped body fat. My weight continued to increase but my body composition changed significantly.

I am not a bodybuilder. I am not a hybrid athlete. I am an ex-rugby player that now trains jujitsu. I surf. I like to keep fit and I want to grow older and be able to move well and play with my kids and one day my grandkids. That is my goal.

I move through different transitions of training. My goals change. I’ll go through fat loss phases. I’ll go through muscle building phases. I’ll go through strength developing phases. All of them feed into my general ethos and that’s becoming the best version of me that I can.

International surfing day - time to get back in the drink I think

Fun in the sun ❤️

It might seem obvious, but often overlooked

Swipe ➡️ to see some of my favourite swaps to help crack the calorie deficit

Let me know in the comments if I’ve missed any good ones!

This is my mate George

I’ve known George since I was 18 when we both signed for

George has just put in 6 weeks of graft - yes, just 6 weeks

116kg start weight - 107kg current weight

We Implemented a simple calorie deficit (2750 per day - A LOT OF FOOD WHEN YOU EAT RIGHT)

Lots of protein

Stag do’s

Nights out

All accounted for

The secret is very simple - a structured plan

You can have your cake and eat it too, literally!

George isn’t finished yet 💪

2 slots available for online coaching - DM me

Setting up a weekly newsletter for my fitness community - if you want in, message me your email. It’s free and will have tonnes of useful stuff in it.

Not quite the results I wanted today and the Bristol BJJ pro.

Jiu Jitsu is a humbling sport at the best of times, and I will take my lessons from today and work on becoming a better, more well rounded technician.

I decided to compete short notice, in both Gi and NoGi - unfortunately no one had entered my NoGi weight division so i had to move up a weight and compete in ultra heavy. This is an uncapped division so there are some very big blokes. Unfortunately however my Gi division was under 100kg so I had to come in at around 98/99kg to be safe. This was not ideal, but there are lots of things in life that are not ideal, so we prepare as best we can, and do our best to get the job done.

I enjoyed competing today, and I will come back stronger.

Thanks for all support from the gang ❤️ and my friends and family who came a long to cheer me on 😘

Hol, can you try and get some natural looking lifestyle shots of me please? 🫣🤣

3 things that will improve your life immeasurably:

Ditch booze

Lift weights 2-3 times per week

Step out of your comfort zone as often as possible

Cold water surfing at first light today

Good for the mind, body and soul

Hope everyone’s had a great weekend!

3 things you don’t need to do, in order to achieve your fat loss goals:

1️⃣ sacrifice your favourite food and drink

Contrary to belief, you don’t need rid the cupboards of the crisps, biscuits, chocolate etc, you just need to gain an understanding of how much of it you can eat, without putting yourself in a calorie surplus.

2️⃣ invest in personal training sessions

I worked for 6 years in commercial and private gyms, and the reason I left was because it was an inefficient way to build a personal training business. It is also a very expensive way of delivering expertise. This is why I have pivoted my business to online coaching. I can service many more clients on a daily basis, and my clients receive support every step of the way, not just 1 or 2 hours per week in the gym. Online coaching will not only save you money, but also provide better results.

3️⃣ follow a rigid set of protocols

If you’re trying to lose fat, you do not need to eat like a rabbit, you do not need to surrender your social life, and you do not need to buy a bunch of supplements ‘influencers’ may tell you need.

I am competing at 96kg on February 19th. On December 31st I weighed 107.6kg and today I weigh 98.4kg. I have lost 9.2kg in 4 weeks and 2 days. I have eaten out, I have drunk beer, I have socialised, and at no point have missed out on anything.

What I have done is implemented a strategy that will get me over the line within a specific time frame.

If you want help developing a strategy to realise your goals, get in touch.