RCG Fitness Gym

‼️COACH RCG‼️

Personal Training with Coach RCG.

Why do you need a Personal Trainer? 🤔

THEY CAN SUPPORT YOUR PLANS TO GET FIT FOR SHORT-TERM OR ACTIVITY🏃‍♂️🚴‍♀️🏊‍♂️

As well as helping their clients set realistic goals, personal trainers are the perfect tool to help you achieve a specific goal. This is ideal for those who are training for a specific event or need to achieve a certain level of fitness before they are able to do something they really want 📃✅

For example, if you have a bucket list with a goal to be able to run a marathon in six months, then hiring a personal trainer to put you on the right track could be all you need to complete a marathon 🛣🏃‍♂️🛣

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COACH QUALIFICATIONS:

✅ Certified Personal Trainer (IFBB Philippines)
✅ Certified Nutritionist (IFBB Philippines)
✅ Certified Strength and Sports Conditioning Specialist (IFPA)
✅ Black Belt (Cenojas Mix Martial Arts)
✅ Jiujitsu Athlete (2x World & 55x Jiujitsu Medalist)
✅ Bowling Athlete (1x National & 2x Local Champion)
✅ Running Athlete (5km 1x 2nd Place age group, 5km 1x 9th Place & 1x 10th Place)

FOR COACHING
◼ Trainer: ADDITIONAL 4,000 Php (12 sessions)

📍 LOCATION: Fairlanes Bowling Center, F. Torres St., Davao City
📌 LANDMARKS: Behind Kaizen, Inside of Fairlanes Bowling Center
⏰ BUSINESS HOURS: 6:00AM - 9:00PM, Mon - Sat

To get our latest updates, please LIKE & FOLLOW our FB & IG pages:
Gym (Official RCG FB Page)
https://www.facebook.com/RCGFitnessGym/

Gym (Official RCG IG Page)
https://www.instagram.com/rchadgutierrez.fitness/

‼️GYM RATES & LOCATION‼️

GYM RATES
◼ Session: 100 Php
◼ 1 Month: 900 Php

MORNING PROMO
◼ 1 Month: 500 Php (GYM MORNING PROMO SCHED: 6:00AM-2:00PM ONLY)

TO AVAIL THIS PROMO:
1. LIKE & FOLLOW our page: RCG Fitness Gym
2. FOLLOW our Instagram page: rchadgutierrez.fitness
3. Present a VALID ID to our staff.

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🏋️‍♂️ Weight Lifting (65+ Lifting Equipment)
🚲 Cardio Equipment (15+ Machines)
🏀 Basketball Court (3v3)
🗄 Lockers
📹 CCTV
🚗 Parking

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📍 LOCATION: Fairlanes Bowling Center, F. Torres St., Davao City
📌 LANDMARKS: Behind Kaizen, Inside of Fairlanes Bowling Center
⏰ BUSINESS HOURS: 6:00AM - 9:00PM, Mon - Sat

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FOR COACHING (12 SESSION)
◼ Trainer: ADDITIONAL 4,000 Php

To get our latest updates, please LIKE & FOLLOW our FB & IG pages:
Gym (Official RCG FB Page)
https://www.facebook.com/RCGFitnessGym/

Gym (Official RCG IG Page)
https://www.instagram.com/rchadgutierrez.fitness/

‼️CLOSE SEATED CABLE ROW‼️

Close Seated Cable Row Overview:
A close row machine is a piece of exercise equipment used to strengthen the upper back, primarily targeting the latissimus dorsi, rhomboids, and trapezius, while also engaging the biceps and forearms.

How to Perform:
1. Adjust so your knees are slightly bent and your feet are firmly on the footrests. Position the chest pad so it supports your chest.

2. Grab the handles with a close or neutral grip (palms facing each other).

3. Extend your arms forward, keeping a slight bend in your elbows, and let your shoulders have a slight stretch. Maintain a neutral back and keep your chest up.

4. Squeeze your shoulder blades together and pull the handles toward your torso. Keep your elbows close to your body and focus on engaging your back muscles.

5. Slowly and with control, return the handles to the starting position, fully extending your arms.

6. Complete your desired number of repetitions.

Targets: Rhomboids, Traps & Deltoids
Equipment Needed: Close Seated Cable Row Machine
Level: Beginner

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GYM RATES
◼ Session: 100 Php
◼ 1 Month: 900 Php

MORNING PROMO
◼ 1 Month: 500 Php (GYM MORNING PROMO SCHED: 6:00AM-2:00PM ONLY)

TO AVAIL THIS PROMO:
1. LIKE & FOLLOW our page: RCG Fitness Gym
2. FOLLOW our Instagram page: rchadgutierrez.fitness
3. Present a VALID ID to our staff

📍 LOCATION: Fairlanes Bowling Center, F. Torres St., Davao City
📌 LANDMARKS: Behind Kaizen, Inside of Fairlanes Bowling Center
⏰ BUSINESS HOURS: 6:00AM - 9:00PM, Mon - Sat

FOR COACHING
◼ Trainer: ADDITIONAL 4,000 Php
(12 sessions consumable in 1 month)

To get our latest updates, please LIKE & FOLLOW our FB & IG pages:
Gym (Official RCG FB Page)
https://www.facebook.com/RCGFitnessGym/

Gym (Official RCG IG Page)
https://www.instagram.com/rchadgutierrez.fitness/

‼️NOTICE‼️

‼️COACH RCG‼️

5th month recovery from 🏔 back to 63.20kg 🚰
4 months in & post Mt. Apo weight 60.95kg 🏔
3 months in and down to 63.45kg👌
2 months in 2026... down to 64.00kg🤷‍♂️
1 month in & ≈1kg down at 64.15kg ☝
Started this year +3kg more at 65.05kg 🫠

Hydrated and recoved from last months activities and injury. Brining us back to 63.20kg 🚰👷‍♂️🛠

Still maintaing our 3-4x workout a week. Doing 3 S&C stuff and 1 run day only because of our minor surgery or will do 1 swim day instead to lessen the pressure. 🏊‍♂️🤷‍♂️🏊‍♂️

Still posting progress pics until we reach our goal weight 62kg. Posting this pic here to challenge ourselves to lose .5-1kg more...

We cant fake fitness. Consistency does not lie. Commitment leaves evidence. 👀

NOTE TO OURSELVES: SLOW PROGRESS IS BETTER THAN NO PROGRESS 💯💯💯

Athlete: Ralph Chad "RCG" Gutierrez
Strength & Conditioning: RCG Fitness Gym
Recovery Team: PR Pain and Sports Rehab

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COACH QUALIFICATIONS:

✅ Certified Personal Trainer (IFBB Philippines)
✅ Certified Nutritionist (IFBB Philippines)
✅ Certified Strength and Sports Conditioning Specialist (IFPA)
✅ Black Belt (Cenojas Mix Martial Arts)
✅ Jiujitsu Athlete (2x World & 55x Jiujitsu Medalist)
✅ Bowling Athlete (1x National & 2x Local Champion)
✅ Running Athlete (5km 1x 2nd Place age group, 5km 1x 9th Place & 1x 10th Place)

FOR COACHING
◼ Trainer: ADDITIONAL 4,000 Php (12 sessions)

📍 LOCATION: Fairlanes Bowling Center, F. Torres St., Davao City
📌 LANDMARKS: Behind Kaizen, Inside of Fairlanes Bowling Center
⏰ BUSINESS HOURS: 6:00AM - 9:00PM, Mon - Sat

To get our latest updates, please LIKE & FOLLOW our FB & IG pages:
Gym (Official RCG FB Page)
https://www.facebook.com/RCGFitnessGym/

Gym (Official RCG IG Page)
https://www.instagram.com/rchadgutierrez.fitness/

‼️MORNING PROMO‼️

500PHP
1 Month Gym Access
for MORNING MEMBERS
(GYM HOURS FOR THIS PROMO RATE IS LIMITED TO 6AM-2PM ONLY)

TO AVAIL THIS PROMO:
1. LIKE & FOLLOW our page: RCG Fitness Gym
2. FOLLOW our Instagram page: rchadgutierrez.fitness
3. Present a VALID ID to our staff

📍 LOCATION: Fairlanes Bowling Center, F. Torres St., Davao City
📌 LANDMARKS: Behind Kaizen, Inside of Fairlanes Bowling Center
⏰ BUSINESS HOURS: 6:00AM-9:00PM, Mon-Sat

🏋️‍♂️ Weight Lifting (65+ Equipment)
🚲 Cardio Equipment (15+ Machines)
🏀 Basketball Court (FREE FOR MEMBERS)
🗄 Lockers (FREE USE)
🚗 Parking (FREE USE)
📹 CCTV
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GYM RATES
◼ Session: 100 Php
◼ 1 Month: 900 Php

MORNING PROMO
◼ 1 Month: 500 Php (GYM MORNING PROMO SCHED: 6:00AM-2:00PM ONLY)

TO AVAIL THIS PROMO:
1. LIKE & FOLLOW our page: RCG Fitness Gym
2. FOLLOW our Instagram page: rchadgutierrez.fitness
3. Present a VALID ID to our staff

📍 LOCATION: Fairlanes Bowling Center, F. Torres St., Davao City
📌 LANDMARKS: Behind Kaizen, Inside of Fairlanes Bowling Center
⏰ BUSINESS HOURS: 6:00AM - 9:00PM, Mon - Sat

FOR COACHING
◼ Trainer: ADDITIONAL 4,000 Php
(12 sessions consumable in 1 month)

To get our latest updates, please LIKE & FOLLOW our FB & IG pages:
Gym (Official RCG FB Page)
https://www.facebook.com/RCGFitnessGym/

Gym (Official RCG IG Page)
https://www.instagram.com/rchadgutierrez.fitness/

‼️SEATED CHEST PRESS‼️

Seated Chest Pres Overview:
The seated chest press is a highly effective upper-body exercise that primarily targets the chest (pectoralis major), while also engaging the shoulders (anterior deltoids) and triceps. It is an excellent movement for building pushing strength and upper-body muscle safely.

How to Perform:
After setting the chest press machine at the desired weight, sit with your feet firmly on the floor, about shoulder-width apart. If the seat is adjustable, ensure that its position allows your arms to be horizontal when fully extended. Here is how to perform the exercise.

1. Grasp the handles with a full grip, your thumb circled around the handle.

2. Maintain a neutral wrist position with your wrists in line with your forearms.

3. Exhale and push outward until your arms are fully extended.

4. Keep your head steady against the back support during this movement and your neck still. You should feel resistance against the horizontal push.

5. Bend your elbows and return to the starting position, breathing in during this recovery.

Targets: Pectoral muscles (chest)
Equipment Needed: Chest press machine
Level: Beginner

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GYM RATES
◼ Session: 100 Php
◼ 1 Month: 900 Php

MORNING PROMO
◼ 1 Month: 500 Php (GYM MORNING PROMO SCHED: 6:00AM-2:00PM ONLY)

TO AVAIL THIS PROMO:
1. LIKE & FOLLOW our page: RCG Fitness Gym
2. FOLLOW our Instagram page: rchadgutierrez.fitness
3. Present a VALID ID to our staff

📍 LOCATION: Fairlanes Bowling Center, F. Torres St., Davao City
📌 LANDMARKS: Behind Kaizen, Inside of Fairlanes Bowling Center
⏰ BUSINESS HOURS: 6:00AM - 9:00PM, Mon - Sat

FOR COACHING
◼ Trainer: ADDITIONAL 4,000 Php
(12 sessions consumable in 1 month)

To get our latest updates, please LIKE & FOLLOW our FB & IG pages:
Gym (Official RCG FB Page)
https://www.facebook.com/RCGFitnessGym/

Gym (Official RCG IG Page)
https://www.instagram.com/rchadgutierrez.fitness/

‼️COACH RCG‼️

Benefits of Rest and Recovery with Coach RCG 👷‍♀️🛠

WHAT ARE THE BENEFITS OF REST AND RECOVERY?

Rest and recovery are essential because they allow your body and mind to heal, recharge, and adapt to daily stressors. Without proper downtime, you risk chronic fatigue, compromised immunity, and severe injury.

Key Benefits of Rest and Recovery:
💪 Muscle Repair and Growth:
Rest allows these fibers to repair and grow stronger, which increases your overall endurance and strength.

👷‍♀️ Injury and Overtraining Prevention:
Pushing through forces you to compensate, which increases your risk of sprain and joint damage.

🔋 Energy Replenishment:
Rest periods allow your body to rebuild its glycogen stores.

NOTE TO OURSELVES: REST AND RECOVERY IS ALSO PART OF THE TRAINING PROGRAM 👌

Visit us at:
PRX Pain and Sports Physical Therapy Clinic
Home of Athletes and Recovery

✅ Thera Gun
✅ Blading
✅ Cupping
✅ Dry Needling
✅ Infrared Therapy

Event: World Jiujitsu Championships 🇯🇵

Athlete: Coach RCG
Gym: RCG Fitness Gym
Physical Therapist: Pring Rodriguez PT
Clinic: PRX Pain and Sports Physical Therapy Clinic
Location: 7D, Suazo St, Sta. Ana, Davao City, Philippines

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COACH QUALIFICATIONS:

✅ Certified Personal Trainer (IFBB Philippines)
✅ Certified Nutritionist (IFBB Philippines)
✅ Certified Strength and Sports Conditioning Specialist (IFPA)
✅ Black Belt (Cenojas Mix Martial Arts)
✅ Jiujitsu Athlete (2x World & 55x Jiujitsu Medalist)
✅ Bowling Athlete (1x National & 2x Local Champion)
✅ Running Athlete (5km 1x 2nd Place age group, 5km 1x 9th Place & 1x 10th Place)

FOR COACHING
◼ Trainer: ADDITIONAL 4,000 Php (12 sessions)

📍 LOCATION: Fairlanes Bowling Center, F. Torres St., Davao City
📌 LANDMARKS: Behind Kaizen, Inside of Fairlanes Bowling Center
⏰ BUSINESS HOURS: 6:00AM - 9:00PM, Mon - Sat

To get our latest updates, please LIKE & FOLLOW our FB & IG pages:
Gym (Official RCG FB Page)
https://www.facebook.com/RCGFitnessGym/

Gym (Official RCG IG Page)
https://www.instagram.com/rchadgutierrez.fitness/

‼️GYM RATES‼️

GYM RATES
◼ Session: 100 Php
◼ 1 Month: 900 Php

MORNING PROMO
◼ 1 Month: 500 Php (GYM MORNING PROMO SCHED: 6:00AM-2:00PM ONLY)

TO AVAIL THIS PROMO:
1. LIKE & FOLLOW our page: RCG Fitness Gym
2. FOLLOW our Instagram page: rchadgutierrez.fitness
3. Present a VALID ID to our staff.

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🏋️‍♂️ Weight Lifting (65+ Lifting Equipment)
🚲 Cardio Equipment (15+ Machines)
🏀 Basketball Court (3v3)
🗄 Lockers
📹 CCTV
🚗 Parking

----------

📍 LOCATION: Fairlanes Bowling Center, F. Torres St., Davao City
📌 LANDMARKS: Behind Kaizen, Inside of Fairlanes Bowling Center
⏰ BUSINESS HOURS: 6:00AM - 9:00PM, Mon - Sat

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FOR COACHING (12 SESSION)
◼ Trainer: ADDITIONAL 3,000 Php

To get our latest updates, please LIKE & FOLLOW our FB & IG pages:
Gym (Official RCG FB Page)
https://www.facebook.com/RCGFitnessGym/

Gym (Official RCG IG Page)
https://www.instagram.com/rchadgutierrez.fitness/

‼️BICEP CURL MACHINE‼️

Bicep Curl Machine Overview:
The Bicep Curl Machine is a variation of the barbell bicep curl which uses a Bicep Curl Machine to isolate the biceps and prevent the rest of the upper body from helping to move the load.

The slant of the Bicep Curl Machine allows lifters to practice their bicep curl form with the upper arm support, which helps to perform a slow controlled movement for both the concentric and eccentric portion.

How to Perform:
1. Sit down on a bench so that your knees are at 90 degrees and your feet are planted on the floor.

2. Holding the bar in the working hand. Rest your other hand on the opposing leg to balance yourself.

3. Push your elbow into the pad as you bend it, curling the bar towards your shoulder.

4. Once you’ve curled all the way up, take a short pause before slowly lowering the bar back to the starting position.

5. Complete reps on one side before commencing on the other side.

Targets: Biceps & Brachialis
Equipment Needed: Bicep Curl Machine
Level: Beginner

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GYM RATES
◼ Session: 100 Php
◼ 1 Month: 900 Php

MORNING PROMO
◼ 1 Month: 500 Php (GYM MORNING PROMO SCHED: 6:00AM-2:00PM ONLY)

TO AVAIL THIS PROMO:
1. LIKE & FOLLOW our page: RCG Fitness Gym
2. FOLLOW our Instagram page: rchadgutierrez.fitness
3. Present a VALID ID to our staff

📍 LOCATION: Fairlanes Bowling Center, F. Torres St., Davao City
📌 LANDMARKS: Behind Kaizen, Inside of Fairlanes Bowling Center
⏰ BUSINESS HOURS: 6:00AM - 9:00PM, Mon - Sat

FOR COACHING
◼ Trainer: ADDITIONAL 4,000 Php
(12 sessions consumable in 1 month)

To get our latest updates, please LIKE & FOLLOW our FB & IG pages:
Gym (Official RCG FB Page)
https://www.facebook.com/RCGFitnessGym/

Gym (Official RCG IG Page)
https://www.instagram.com/rchadgutierrez.fitness/