RG Fitness

Sometimes starting is the hardest part.

But what have you got to lose?

You could start tomorrow and in 6 weeks time you can be in a totally different position - proud that you started.

OR

You can keep delaying and in 6 weeks time be in exactly position you are now (or worse!)

Take the jump and I promise you won’t regret it🙌🏻

Ed has Raised The Bar! (again😆)

16kg/35lbs down since the start of the year, diet done✅

3 years we have worked together so Ed is well drilled on dieting. We locked in and got this done - exactly how every diet should go. Set a timeline and get after it!

We have done multiple gaining and dieting phases and each time Ed gets better and better📈

This is the most muscle Ed has ever had and a lot of his hard work in our most recent gaining phase shining through now he’s leaned down.

With some careful changes to training volume across this diet, Ed hasn’t had to sacrifice strength to get here which bodes well for the next phase!

A period of maintenance to let the body recover is now underway. After that we go in to a lengthy gaining phase.

We will continue to keep Raising The Bar for Ed!

You wouldn’t just put the good fuel in your car and stop checking the fuel gauge and play a guessing game would you?

So why would you pin your hopes of losing unwanted body-fat on “just eating healthy” and having no idea of how many calories you’re consuming?

If you’re eating more calories than your body is burning off then you’ll gain more body-fat.

It’s not the particular food, it’s the amount of it.

Doesn’t matter if you over-eat on pizza or avocado. Over-eating is over-eating.

The surest way to lose body-fat is to track your calories and make sure you’re eating less than your maintenance calories consistently over a period of time.

If you’re new to counting calories and finding it confusing or you just want to learn how to start counting your calories then send me a Message with the word “calories” and I can help🤝

Another one on the team who has smashed this year!

Weight Down📉
Confidence up📈

Doing things she never thought she could whilst losing body fat and raising money for charity at the same time.

Shannon has Raised The Bar in terms of the standards she sets herself with exercise and nutrition and guess what? The results followed.

If you’d like to do the same, send me a Message with the words “Raise The Bar” and we can see if we are a good fit!

Meal prep may appear totally rigid and point towards being a little bit boring…

But it’s only boring if you make it boring!

Understanding calories and understanding how to swap things around is the missing ingredient (pardon the pun) if you can’t stick to prepping your meals.

You can easily have 5 or 6 different meals to rotate around each time you do your meal prep it doesn’t have to be chicken, rice and broccoli every day till your diet is done.

The more you enjoy your food, the more likely you are to stick to it : this is what I preach to the guys and girls on the team and educating them on how to do it starts from day 1!

Want to know more about how to make progress while eating meals you enjoy? Get in touch!

Confidence looks different on everyone!

Summer diet completed for this member of the team and she will be going away feeling comfortable and proud of her efforts this diet.

6kg lost ⚖️
14cm off the waist ✂️

Physically changed but mentally, completely transformed the way she see’s herself🙌🏻

Been quiet on this page so time to bring it back to life and show you what the team have been getting up to!

Kicking off with Ross 🙌🏻

Ross came to me with some decent gym experience just needed that extra bit of guidance to nail down a gym routine he felt confident with.

We upped his knowledge of food, got him to understand how to count calories and realise that just because he was trying to lose weight, it didn’t mean he couldn’t still enjoy foods he liked.

11KG lost ⚖️
Body fat drastically reduced📉
6 inches off the waist 👖

The only negative is he now needs new clothes as everything is far too big for him😂

Great work from Ross👏🏻

Festive period has been and gone again (unfortunately!)

It might have you feeling a little guilty if you indulged a little more than you planned

It may even have you hating the number on the scales right now

But, it doesn’t matter

What matters now is how you respond and what you do now!

You can either:

let the guilt take hold of you and have it send you in to a position that will make you feel worse

OR

You can, knuckle down and get back on track and start working towards the best version of you in 2024🔥

The podcast is back!

2024, I plan on creating more content than ever before across multiple platforms - ensuring I can offer as much help and advice to as many people possible.

If you’re feeling stuck or you’re not sure about what you should be doing when it comes to setting yourself up for reaching your 2024 goals then give this a listen!

https://open.spotify.com/episode/6ZgL6QM64bDwoL9ujwWhbT?si=PaRHNFyzTUm7lt6a15DC8A

EP - 6 - How to get the most out of this January Listen to this episode from Raise The Bar With Ryan Podcast - Rambles with Ryan on Spotify. January is obviously a month of high motivation. You've probably set yourself some big goals to achieve. In this episode I go through 10 tips that can help you make the most out of January, how you can use it...

Sleep.

Bit of a misconception that improving your sleep just changes your fat loss success overnight on its own (no pun intended)

It’s not sleep itself (although studies to suggest poor sleep leads you to be more likely to hold fat tissue) which speeds up the process of fat loss.

It’s what comes with better sleep that leads to the speeding up of fat loss.

How many times have you made questionable decisions like skipping the gym or grabbing a takeaway because you were too tired?

Then felt guilty for it and questioned your motivation? Only to stay up late again watching Netflix.

Improve your sleep, go to bed a little earlier and make sure you’re getting 7-8 hours every night.

Have more energy. Take away some stress. Increase the chances of sticking to your plan because you’re not clouded with constant fatigue.