ronin_fitness_ltd

Deka Mile 24:19 ✅

Pretty happy with result, but this one I knew I could do a little faster, the final round of burpees slowed me down massively!

This being said, my pacing and time in all the other stations compared to Deka Strong went very smoothly (could probably do even better than before on that now).

Still placed pretty high, but know what to focus on in the next 4 events I’m doing the rest of this year! 💪🏻

First Spartan Deka complete ✅ with

I Completed it in 16:05

Which actually placed me second at the location, looking forward to the official leaderboards to come out to see where I placed nationally 💪🏻.

Going to sign up to the other Deka’s this year, as well asa Hyrox and of course the 50km Spartan, this year is the year of events! 👊

Are you training hard enough? 💪🏻

A big reason I see people not progress past their “newbie gains” is not going intense enough.

If you have never trained to failure on any sets that is an easy way to know you haven’t trained hard enough.

Easiest way to do this is do 2 working sets, set one find a weight you can do 8-10 reps of. Then do that same weight in rep 2 and keep going until you literally can’t do anymore without the form completely going.

You’ll be surprised how many more reps you can probably get.

Thank you all so far for the fundraising 🫶🏻

A few months ago my son was incredibly ill and had to go to the ICU at only 2 weeks old and had to fight some horrible viruses.

Thankfully he recovered and is now a beautiful 5 months old baby 🩵

I have been raising money for for a few months now as they helped give us a place to stay for the long time we had to stay in Cambridge.

In a couple weeks I will be running the 21km Spartan Race, the longest I have done so far and thought it would be a great chance to raise money for the charity that helped my family so much.

If you wanted to still donate there is still time: I’m helping raise money for The Sick Children’s Trust!

Support me at: https://www.justgiving.com/page/luca-palumbo-2?utm_source=IG

Thank you for everyone who has donated so far! Means so much and will to all the families that this charity helps in their hardest moments. 🫶🏻

Puregym Leaving Do 🫶🏻

Made some friends for life from Puregym, was a great night! 💪🏻

End of an era 💪🏻🥲

For those that don’t know I will be leaving Puregym after over 4 years to go to a new gym.

This has honestly been the best place I have ever worked, with the best team ever and of course the most amazing clients.

I have made friends for life, want to thank every single person that has made my experience what it is.

As for this page, this will be becoming my fitness page to follow along my personal fitness journey.

Thank you all 🫡🫡🫡

Great Race with great people! 💪🏻

Another obstacle course race completed the 15km Tough Mudder!

This time with a team of people, was fun, challenging and a good test for my 21km Spartan in 3 months!

I’m looking at doing A LOT more events in the next year or so, so be on the lookout! 👀

Full Body Hybrid 3 🏋🏽‍♀️

My final hybrid session in my new program, I didn’t get to record 3 of my exercises, I had footage of the muscle ups I did last week, but the full workout was:

Gironda Pull ups 3x8-10
Muscle ups 3x2 and then 1-3 negatives only
Ring Curls superset with Ring Dips 3x5-10
Pistol Squats 3x6-8
Handstand Holds 3x until failure
Seated lateral raises superset with Leg Curls (couldn’t record) 3x15-20

Staying on this exact protocol until end of April/ May, hoping to get skilled at a lot of these movements and obviously get much stronger!

Need help or want coaching? DM me and I’ll help! 👊🏻

Full Body Hyrbid 2 💪🏻

After Tuesday which is skipping and mobility, this is my day 2 of strength training.

Again an accumulation of callisthenics, functional and bodybuilding.

Here’s the full workout:

Pull ups 3x 10-12
Inverted Ring Rows 3x 8-12
Hang Power Cleans 3x 10-15
Back Squat 3x 8-12
Negative Pelican Curls 3x 6-10
Incline Dumbbell Bench 3x 10-12
Assisted Nordic Curls 3x 6-10
Cable lateral raise superset with cable pushdowns 3x 15-20

If you’re interested in coaching or need any help at all, DM me 👊🏻🔥

What everyone’s main goal should be! 💪🏻

I’ve been consistently training and eating well for YEARS now, how have I stayed so consistent? 🤔

A lot of people may call it discipline, but truth be told I constructed a diet that I love and fell in love with exercising, so for me it’s rather easy to stay consistent at it. 🤗

I said to someone earlier today if you asked a gamer how they consistently played video games they wouldn’t say it’s because they’re disciplined, they’d say it’s because they love gaming.

The true goal for everyone should be to fall in love with the process.

Find a diet that you love and can stick to. 🥗

Find a workout routine that works for you and your life and end up loving! 🏋🏽‍♀️.

This way you’ll stay consistent, which is way easier than what most people do; which is choose a diet and exercise routine that they hate and are super inconsistent on.

If you need help coaching, DM me or click the link in the bio 👊🏻🔥

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Is your “Why” strong enough? 🤔

Often feel like there’s obstacles in the way?

Can’t bring yourself to make the gym as often as you need?

Sticking to your diet feeling impossible?

My biggest advice if this is you, is find your actual why as to why you want to get into shape in the first place.✅

Most of the time I hear “I want to get in shape”, but the more important question is, why?

Has there been a health scare in the family?

Did you find that your mobility has gotten worse and worse as you have gotten older?

Getting out of breath in activities that you shouldn’t?

And several other reasons I’m sure.

My why?

🟢 Want to be a role model to my kids
🟢 I have found a routine over the years which I love and can stick to
🟢 Look at working out and dieting as not a punishment but things that are just habits.

So, find your why, create habits to help you get there and work from there. The reason may change, but if the reason isn’t strong enough that motivation will go. 😭

Need a coach to help you through the journey? DM me or click the link in the bio 👊🏻🔥