RCG Fitness Gym

‼️COACH RCG‼️

Personal Training with Coach RCG.

Why do you need a Personal Trainer? 🤔

THEY CAN SUPPORT YOUR ACTIVITY OR LONG-TERM GOALS 💯

When we work with our clients, we don’t just help you exercise and then let you go. We work on building a trusting relationship between you and the trainer. We want our clients to be comfortable and feel like they can tell their trainer anything. Working out one on one with your personal trainer helps us do that better 💪

If there’s a problem area on your body that you want to work on, we want you to trust us enough to tell us. If you have an injury, we want you to feel comfortable while working out and trust that we won’t make the injury worse 🛠👷‍♀️🛠

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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 2x 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/

‼️BACK TO SCHOOL PROMO‼️

1,000 PHP 2 Months gym use
LIMITED TO 40 SLOTS ONLY
(6:00 AM - 9:00 PM gym hours)
RENEWAL DATE: OCT 1, 2026

TO AVAIL THIS PROMO:
1. LIKE & FOLLOW our page:
https://www.facebook.com/RCGFitnessGym/
2. FOLLOW our Instagram page:
https://www.instagram.com/rchadgutierrez.fitness/
3. Present a VALID ID to our staff.

ONE TIME PAYMENT ONLY
LIMITED TO 40 SLOTS ONLY
PROMO EFFECTIVE: AUG . 1 - AUG . 30
NON-REFUNDABLE & NON-TRANSFERABLE

🏋️‍♂️ Weight Lifting (65+ Equipment)
🚲 Cardio Equipment (15+ Machines)
🏀 Basketball 3v3 (FREE USE)
🗄 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/

‼️T-Bar Row‼️

T-Bar Row Machine Overview:
The machine T-bar row is a variation of the bent over row and an exercise used to build back muscle and strength.

The back is a muscle group that requires a fair amount of variation. So, experiment with several different angles and hand positions to maximize your back muscle growth.

How to perform:
1. Grasp the handle with a neutral or pronated grip depending upon preference or programming.

2. Begin the movement by driving the elbows behind the body while retracting the shoulder blades.

3. Pull the weight towards your body until the elbows are at (or just past) the midline and then slowly lower the weight back to the starting position under control.

4. Repeat for the desired number of repetitions.

Targets: Upper Back
Equipment Needed: T-Bar 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/

‼️COACH RCG‼️

63.85kg for our August weigh in 👌

Will maintain the 63-63.5kg weight for the rest of the year 👀

We are what we repeatedly do. 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 2x 2nd Place age group, 5km 1x 9th Place & 2x 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/

‼️BARBELL FLAT BENCH‼️

Flat Bench Press Overview:
The Flat bench press is a variation of the bench press and an exercise used to build the muscles of the chest. The shoulders and triceps will be indirectly involved as well. Utilizing this equipment will allow you to better target the whole chest chest area, a better option if you are building mass.

How to perform:
1. Lie flat on an Flat bench and set your hands just outside of shoulder width.

2. Set your shoulder blades by pinching them together and driving them into the bench.

3. Take a deep breath and allow your spotter to help you with the lift off in order to maintain tightness through your upper back.

4. Let the weight settle and ensure your upper back remains tight after lift off.

5. Inhale and allow the bar to descend slowly by unlocking the elbows.

6. Lower the bar in a straight line to the base of the sternum (breastbone) and touch the chest.

7. Push the bar back up in a straight line by pressing yourself into the bench, driving your feet into the floor for leg drive, and extending the elbows.

8. Repeat for the desired number of repetitions.

Targets: Chest, Shoulders, & Triceps
Equipment Needed: Barbell & Flat Bench
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‼️

Running era with Coach RCG 🏃‍♂️

Importance of Running? 🤔

Running is a powerful aerobic exercise that improves your heart health, builds strong bones, and boosts your mood. It is a accessible and easy way to stay fit.

Key Physical Benefits:
💓 Stronger heart: Lowers your resting heart rate and pumps blood with less effort.

⚖ Weight control: Burns a high number of calories to help you stay at a healthy weight.

🦵 Strong bones: Puts healthy stress on your skeleton to build dense, strong bones.

😊 Better mood: Releases chemicals in your brain called endorphins that make you feel happy.

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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 2x 2nd Place age group, 5km 1x 9th Place & 2x 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/

‼️BACK TO SCHOOL MORNING PROMO‼️

500PHP 2 Month Gym Access
for MORNING MEMBERS
(6AM-2PM TIME SLOT ONLY)
RENEWAL DATE: OCT 1, 2026

TO AVAIL THIS PROMO:
1. LIKE & FOLLOW our page:
https://www.facebook.com/RCGFitnessGym/
2. FOLLOW our Instagram page:
https://www.instagram.com/rchadgutierrez.fitness/
3. Present a VALID ID to our staff.

ONE TIME PAYMENT ONLY
LIMITED TO 40 SLOTS ONLY
PROMO EFFECTIVE: AUG . 1 - AUG . 30
NON-REFUNDABLE & NON-TRANSFERABLE

📍 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 3v3 (FREE)
🗄 Lockers (FREE)
🚗 Parking (FREE)
📹 CCTV

--------------------

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/

‼️DECLINE SITUP BENCH‼️

Decline Bench Overview:
A "decline situp" refers to an abdominal exercise performed on a decline bench, where you lie with your feet secured at the lower end of the bench and use your abs to curl your torso upwards towards your thighs, keeping your lower back pressed against the bench throughout the movement; essentially, it's a situp done on a declined position, targeting your lower abdominal muscles more intensely than a standard situp.

How to Perform:
1. Put a bench in a decline position. Start at around 30 degrees to see how it feels and go from there.

2. Lie on the bench and secure your legs on the knee and ankle pads.

3. With your back against the bench, bring your hands to the sides of your head and take a breath.

4. Initiate the crunch by engaging your abs and using them to lift your torso toward your thighs.

5. Raise your torso as you simultaneously crunch in for maximum abdominal engagement. Your chest should come near to your knees at the top position.

6. Hold the top position for a moment and slowly lower your torso back to the starting position.

7. Take another breath and repeat.

Targets: Abs & Obliques
Equipment Needed: Decline Bench
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‼️

Rest day with Coach RCG 🛠😴🛠

WHY ARE REST DAYS IMPORTANT?

Rest days are crucial for workout success because they allow your muscles to repair, replenish energy reserves, and prevent burnout. Taking regular breaks from intense training is just as important as the exercise itself for long-term progress ✅

Key benefits of rest days:
👷‍♀️Muscle Repair: Exercise causes tiny tears in muscle fibers. Rest lets cells called fibroblasts rebuild these tissues to make them stronger.

💆‍♂️Prevents Burnout: Constant training drains your mental focus and motivation. Breaks keep you excited to return to the gym.

👌Consistent Progress: Most users on Reddit agree that muscle growth and strength gains happen during the recovery period, not during the workout itself.

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

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 2x 2nd Place age group, 5km 1x 9th Place & 2x 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/