Red Dot Fitness

If you normalize these things, the incentive to change them significantly declines. Always choose to be better.

Click the link in our bio to check out our in persona and online training options. 🔗
👉 Open Gym Access
👉 1:1 Nutrition coaching
👉 Group classes
👉 Personal training
👉 Online training membership
+ MORE 💪

WE’RE NOW OFFERING OPEN GYM ACCESS 💪 Link in bio to sign up for a free 3 day pass!

🎯 Month-To-Month Memberships
🎯 No Enrollment Fees
🎯 2 Guest Passes Per Month
🎯 Training App Exclusive Access

Join people who CARE about their HEALTH 💪
Sign up today 🔗RdfMembership.Com/Link in bio🔗



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Often blamed for obesity, cortisol is vital for human metabolism.

Blaming cortisol for belly fat is like blaming a temperature gauge for your car overheating—it signals an issue but isn’t the cause. It plays a role in fat storage but is just doing its job.

💡Therefore, the “cure” for cortisol is to stop triggering its release so frequently.

For more details on the four fundamental areas you must address to regulate cortisol, click the link in our bio to read our latest blog article! 🔗

Discover effective ways to manage cortisol for better health!

Bottle rockets vs. sparklers

We’ve all known someone who’s gone on a “health kick” and decided they were going to suddenly flip the script on their diet and exercise habits. You may have even come across this person in the mirror before 🪞

Starting Monday, this person is going to start hitting the gym 5 days per week and switch to nothing but salad at lunch. They’re excited, enthusiastic, and even bought new outfits and a tub of protein powder to match their new lifestyle.

They’re off and running for the first few weeks, then as quickly as they appeared on the scene they’re gone.

If this sounds familiar, you might be a bottle rocket. 🚀

Bottle rockets go from 0-100, launching into the sky with incredible speed that’s ultimately short-lived. Rapid burnout, injuries, or “life stuff” all contribute to bottle rockets popping into a puff of smoke in the health and fitness space.

Don’t be a bottle rocket. Be a sparkler.

Sparklers may not be loud or exciting, but they burn bright and hot, and stay lit for a long time ✴️

Enthusiasm is fantastic, but it typically doesn’t last. Be reliable and built for the long haul. Be a sparkler.

👉Link in bio to explore all of our services including open gym access, nutrition coaching, 1:1 personal training and more🔗

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Staying on track while eating outside the home is one of the biggest challenges our clients face when it comes to their nutrition goals. 🍽️

Often, there is an all-or-nothing mentality around dining out that leads many to think that eating at restaurants is off-limits if they want to see results. In turn, many people talk themselves out of getting started because they believe it will harm their social life or deprive them of something they enjoy.

Fortunately with some increased planning and awareness, it is possible to dine out (to an extent) and still reach your health or physique goals. Here are five strategies for your next restaurant visit:

👉Order a high protein appetizer
👉Check the menu/choose in advance
👉Know who you’re eating with
👉Overestimate the caloric content
👉Limit alcohol intake

Swipe right above for more on each of these strategies.

⚠️If you find yourself struggling to balance social events with your nutrition goal, we want to help you find a sustainable solution!

CLICK THE LINK IN OUR BIO to book your FREE 1:1 nutrition consult! Let’s get you on the right track 💪

WE’RE NOW OFFERING OPEN GYM ACCESS 🏋️‍♂️ Link in bio to sign up for a free 3 day pass.

🎯 Month-To-Month Memberships
🎯 No Enrollment Fees
🎯 2 Guest Passes Per Month
🎯 Training App Exclusive Access

Join people who CARE about their HEALTH 💪
Sign up today 🔗RdfMembership.Com/Link in bio🔗



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The Thermic Effect of Food (TEF) is defined as the amount of energy expenditure above the basal metabolic rate due to the cost of processing food for use and storage. 

Yes, you read that correctly. The act of eating and digesting food requires the burning of caloric energy beyond what is necessary for basic functions like breathing and circulation 🔥. And this boost in caloric burn is larger than you might expect. 

TEF accounts for roughly 5-10% of daily caloric expenditure. Meaning, if an individual burns 2000 calories in a day, 100-200 of those expended calories will be the direct result of eating and digestion. 

Naturally, the next question becomes “Wouldn’t the calories in what I’m eating cancel out the calories I’m burning by eating them?🤔” To answer this question, you might think about TEF as cashback rewards points on a credit card. 

When you’re eating a meal, the “cash back” or calories burned during that meal will depend on the macronutrient breakdown of what you’re consuming. Here’s what the rewards table looks like💳: 

-Fat👉🏼 5-15% of the energy consumed 
-Carbs👉🏼 5-15% of the energy consumed
-Protein👉🏼 20-30% of the energy consumed

Your 100 calorie “purchase” of protein will kick back 20-30 calories, while the same 100 calorie purchase of the other two macros will yield 5-15 calories back. 

An individual on an extreme low calorie diet is on a low protein diet almost by default. If this is you, you’re missing out on your calories back bonus offer, decreasing overall metabolic activity and stalling weight loss efforts. 

👉Ready to optimize your nutrition for maximum TEF benefits? Contact us for personalized nutrition coaching today!👈

Do I need to eat before my workout?

We get asked this question a lot and our usual answer is, “It depends!” 

Whether or not a pre-workout meal is appropriate for you will depend on a number of different factors including: 

1️⃣Duration, intensity, and type of exercise performed
2️⃣Timing of last meal and next planned meal
3️⃣Any specific performance or aesthetic goals
4️⃣Current caloric intake goal (if you have one)
5️⃣Personal preference/comfortability

Generally speaking, it’s likely a good idea to have some type of pre-workout meal containing both amino acids (protein) and carbohydrate when: 

👉Exercise exceeds one hour 
👉Training intensely
👉Light or early dinner the night before a vigorous morning workout
👉Past instances of dizziness/light-headedness when exercising on an empty stomach. 
👉Attempting certain physical performance benchmarks 

🚨These lists are certainly not all-inclusive and there are a number of “what ifs” that may change your approach. If we’re discussing specific food choices, the number of variables increases even further!

📢Comment “MEALS” if you’re struggling with finding the right meal timing around your workouts and we’ll get you connected with our lead nutrition coach who will get you on the right track💪

Have you ever felt frustrated when you are busting your ass in the gym and not seeing the results?

If so, take a close look at your nutrition.

Yes, your workouts play a big part in the results you want to achieve. But too often, people think they aren’t doing enough and start adding even more.

It’s likely, however, that their nutrition isn’t matching their desired results.

You can be doing all the right workouts to build muscle and pushing yourself hard, but if you’re still afraid of eating too much, you won’t build a lot of muscle.

The same goes for if you have body fat to lose. It doesn’t matter that you’re killing it in the gym if you’re still eating at maintenance or in a surplus most of the time.

Unless you’re very new to strength training or have a good amount of weight to lose, you aren’t going to build muscle optimally while eating less than your body needs which is what a calorie deficit is.

Ideally, you want to be getting stronger over time while also giving your body enough calories to make that new muscle in the first place.

And if you want to lose fat, your lifting workouts are going to be what’s needed just to keep what muscle you already have so you don’t end up with the skinny fat look. But you still have to be in a calorie deficit if you want to eventually look leaner.

So here is the takeaway, if you want optimal results, your nutrition must match the current phase you’re in.

At we can help you with that 💪 Click the link in our bio to schedule a free 1:1 nutrition consult with our expert nutrition coach 🔗

WE’RE OPEN 4TH OF JULY🇺🇸

Click the link in bio to book your session ✅

FAT LOSS ISN’T LINEAR.

It is absolutely normal for your weight to fluctuate day to day.

The scale is a tool and should be used as such - as information.

If you want to succeed at the long-term fat loss game, you have to remove the emotional charge the scale has on you.

There are a million reasons why the scale goes up that have nothing to do with actual fat loss like these mentioned on the picture or even after a tough workout. Awareness around these is key.

We’ve seen so many people throw in the towel on their fat loss journey because of a couple pound increase on the scale.

Don’t let this push you off course.

Stay patient and consistent.

Hope this helps!

Share this with someone who needs some encouragement🙌

Struggling to resist ultra-processed foods (UPFs)?👀You’re not alone.

Despite knowing better, Americans top the charts in UPF consumption—foods engineered to be addictive and low in nutrients, making weight control a challenge.

While headlines may confuse, the link between UPFs and obesity is crystal clear.

Don’t fall for misleading headlines. Learn the truth about UPFs and their impact on health by reading our latest blog article. Link in bio. 🔗

On your way to better health and fitness, you must commit to constant improvement. As you achieve your small attainable goals along your journey, you will realize that you are capable and your progress will accelerate. ⏫

Trust in yourself and those professionals with whom you are seeking support to keep you on track, put positive structures in place, and follow your plan as they will guide you to the outcomes you want. 😌 This is about developing new life habits and living the life you want. Your body and mind will thank you! 🙏
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Click the link in our bio to check out our in person and online training options. 🔗
👉 1:1 Nutrition coaching
👉 Group classes
👉 Personal training
👉 Online training membership
+ MORE 💪

There are many foods widely acknowledged as “healthy” by most people, that are go-to’s when someone is looking to clean up their diet

There isn’t much debate about green leafy vegetables, avocados, many fruits, whole grains, etc being generally good for us

But some food items go unsung for just how many benefits they provide, so here’s our top 5 underrated health foods to eat more of:

-Mushrooms 👉 All edible varieties
-Cottage cheese 👉 Either whole fat or low fat
-Garlic and onions 👉 All varieties
-Sardines and anchovies 👉 Either canned or fresh
-Honey 👉 Preferably raw/unpasteurized

These foods are great sources of numerous essential vitamins, minerals, antioxidants, fiber, good fats, and protein. So show them some love!

Reach out to for 1:1 nutrition coaching to get your diet in order 💪 DM us, click the link in bio or visit RDFtrainonline.com for more info!

Wanting to better your health but don’t want to do it alone? ⁠👀
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Our Small Group Personal Training Classes are perfect for those who are motivated by team-mates, or have a group of friends that enjoy working out together! ⁠
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Right now you can sign up for your first 5 classes for FREE! Click the to claim your class pass 🎟️ 🔥

Take a little time this evening to plan your week ahead. Time management will help you unlock the most out of your days!

Be sure to pencil in your favorite small group class offered by 💪

Click the to reserve your spot ✅

Swipe right for five powerhouse herbs and spices that not only make our food delicious, but may benefit overall health. ➡️

We often think of the herbs and spices we cook with as simple flavor enhancers or accents to the (hopefully) health-promoting main dishes we’re consuming

However, many of these herbs and spices have potent health benefits in their own right, which should be kept in mind when we’re deciding how to “liven up” our cooking

Note that many of the benefits listed above stem from unique polyphenolic compounds that you’re unlikely to receive from other parts of your diet. If your spice rack is looking a little sparse beyond the salt and pepper, consider adding some of these to your culinary arsenal! 👌

This is the most common trait we see with successful clients:⬇️

…doing the unsexy tasks consistently, no matter how they feel or what the circumstances are.

Set small, doable tasks every day that will lead to your desired outcome, and stay consistent.

Don’t forget to enjoy the journey!

COME WORKOUT WITH US👇
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✔️Sat 8:45 AM – 9:45 AM
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☑️Sat 10:00 AM – 11:00 AM
Resilience Conditioning Session

▪️Friday Open Gym spots available every hour from 7:00 AM – 3:00 PM.▪️

▪️Saturday Open Gym spots available every hour from 7:00 AM – 1:00 PM.▪️

Click the LINK IN BIO to register ✅
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Want to lose or gain weight?
Want to improve strength?
Want to build muscle mass?
How about bigger glutes?

You can easily & conveniently access your workouts & community from anywhere in the world through our Online Membership program🔥

Here’s what to expect:

☑️ Unlimited Access to our 3 signature programs
☑️ Workouts & programs updated weekly
☑️ Smart, progressive, & easy to follow workouts 
☑️ Visibility into completed workouts & programs
☑️ Video demos & detailed exercise instructions 
☑️ Meal recipes
☑️ 24/7 in-app support from coaches & TEAM
☑️Track & monitor your progress
☑️Private community for camaraderie & accountability 

Our program has been updated to include a more user-friendly experience + on-demand training resources.💪

Click the link in our bio to sign up and receive a 7 day trial 🔗

Everyone always wants to know how to hack their way to the body of their dreams.

All they need is the secret strategy celebrities, influencers and professional athletes use to look their best at all times. If only they could find out what it was! 

Is it semaglutide!? Try again. 

If you want the “secret” key to making the greatest impact on your diet in the most straightforward way possible, there are two numbers to understand: daily caloric intake and daily protein intake. 

Get a handle of what an appropriate caloric intake is for you and your current goals, and then do the same with protein. Then watch as many other dietary issues sort themselves out.

Methods for calculating these numbers yourself are not difficult to find. Executing on the other hand, isn’t always so easy. 

If you need help executing, get personalized nutrition coaching either in person or online. Start with a free consultation. Link in bio.✅

A probiotic supplement may provide some support for a healthy gut, but our dietary choices will always be the biggest influence on our gastrointestinal health.

While this may sound like common sense, the foods most often recommended to heal the gut or promote a healthy microbiome are not everyday food choices for many people. 

Fermented foods like kimchi, sauerkraut, and miso are not a big part of the typical Western diet, and dietary fiber intake is sorely lacking for most individuals. 

Here are five gut health promoting foods you’re likely familiar with, may eat already, and may actually enjoy. See if you can work more of the following into your typical diet: 
👉Greek yogurt (or other yogurts containing live cultures)
👉Oats (try steel cut or old-fashioned style)
👉Garlic (whole) 
👉Mushrooms (various types)
👉Apples and pears

Foods to maintain good G.I. function don’t have to be weird. Give these a try, or eat them more often!

❗️Are you looking for personalized nutrition coaching? Schedule a 1:1 nutrition consult by clicking the link in our bio 🔗

Here’s something many coaches won’t tell you...

You could have the best of all the above, but it means nothing if you’re not willing to put in the effort.

No program will be successful if the person on the other end doesn’t implement what is being given to them or doesn’t put in any effort.

The only caveat we’ll would make to that is if a program doesn’t account for the individuals circumstances or starting point and doesn’t have the ability to make any adjustments.

At , we make it clear at the very start...

You will be given the tools, the support, the education, and everything you need to be successful.

All tailored towards where you are now and where you want to go.

But it’s YOU that has to implement and do the work.

We don’t take credit for that.

That’s ALL you.

And without that key ingredient, expect to stay stuck.

We could throw out a lot of cliches related to consistency: 

“We are what we repeatedly do.” 

“Persistence pays off.” 

If you find yourself rolling your eyes at sayings like these, it’s probably because you’ve heard them before as a direct result of your own inconsistency. 

Working out 4x in a week once every 3 months will get you nowhere. “Eating clean” for a week will avail you nothing. We ARE, in fact, what we repeatedly do. 

And if you accept and know this to be true, pursue consistency above all else. Achieving your health and fitness goals requires persistent repetition of several key fundamental habits. Identify what gets in the way of your consistent ex*****on, and address it. 

Then show up. Then show up again. Then show up when you don’t want to, and show up one more time. 

If you’re in need of specific strategies for staying consistent, click the link in our bio to check out our in person and online training options. 🔗
👉 1:1 Nutrition coaching
👉 Group classes
👉 Personal training
👉 Online training membership
+ MORE 💪

Ever felt like your metabolism is this mysterious force beyond your control? Many do.

But let’s dig deeper into that assumption. Whether it’s slow or fast, age, gender, or luck aren’t the sole determinants. 🤷‍♂️

In nutrition coaching, it’s common to meet people struggling with weight despite modest eating. Age isn’t the sole factor; lifestyle and diet play crucial roles in metabolic health❗️While your body may process food differently with age, it’s not hopeless. Muscle mass, not luck, influences calorie burning. 💪Your choices matter more than fate.

To learn more, click the link in our bio to read our new blog article. 🔗

GROUP FUEL U BEGINS THIS WEDNESDAY ‼️

Transform through 5 LIVE & INTERACTIVE coaching sessions with Group Fuel U, our nutrition education & success program. Led by

Explore how to navigate life’s demands, cater to dietary needs, and establish routines for a healthier you. Learn to synchronize your diet with workouts for the results you crave.

Enrollment is OPEN 🚀

Visit RDFFUELU.COM or click the link in our bio to sign up. 💪

If you normalize these things, the incentive to change them significantly declines. Always choose to be better.

Click the link in our bio to check out our in persona and online training options. 🔗
👉 1:1 Nutrition coaching
👉 Group classes
👉 Personal training
👉 Online training membership
+ MORE 💪

GROUP FUEL U BEGINS NEXT WEEK! Don’t miss out 💪

Ready To Stop “DIETING” & Get On Track?

Transform through 5 LIVE & INTERACTIVE coaching sessions with Group Fuel U, our nutrition education & success program.

Explore how to navigate life’s demands, cater to dietary needs, and establish routines for a healthier you. Learn to synchronize your diet with workouts for the results you crave.

Enrollment for May 2024 is OPEN NOW🚀

Visit RDFFUELU.COM or click the link in our bio to sign up. 💪

“Do you recommend protein bars?”

This is a question we hear often from our nutrition coaching clients. Increasing protein consumption is a common objective for both men and women, and getting it all in can be a challenge.

Like powdered protein supplements, protein bars can be used strategically to fill gaps throughout the day, or provide a quick boost to your total intake. And just like protein supplements, not all bars are created equal.

So how do we choose the right one(s)? 🧐

Regardless of brand (there are hundreds) it’s important to keep in mind that ultimately, the vast majority of protein bars are considered processed food. In general, we should always strive to meet most of our nutrition needs via whole-food sources.

When that proves to be a challenge however, protein bars can be a fast, convenient, and portable alternative. Next time you’re staring at a wall of bars at the supermarket or supplement shop trying to make a decision, here are a few red flags to watch out for:

👉Extensive list of unfamiliar ingredients
👉More than 10% of total cals from added sugar (1g sugar= 4 calories)
👉Less than 20% of total cals from protein (1g protein = 4 calories)
👉Little to no fiber content

Taste/palatability is mostly subjective, but there are nutrient dense options that also taste great! But use as needed, protein bars aren’t a food group
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