𝗧𝗛𝗘 𝗥𝗨𝗚𝗕𝗬𝗗𝗔𝗗 𝗖𝗢𝗔𝗖𝗛

Fellow 𝗥𝗨𝗚𝗕𝗬𝗗𝗔𝗗𝗦!
⠀
Whether you’re wanting to get back out on the pitch🏉 or just want to be fit for life and look awesome by summer💪🏼😎
⠀
Then this challenge is for you…..
⠀
Time Savvy programming ✅
Personal calorie and Macros ✅
Meal Guide ✅
Private Facebook Group ✅
Accountability ✅
Amazing Results ✅✅✅
⠀
Over the next few weeks I’ll opening the doors to the 12 week 𝗥𝗨𝗚𝗕𝗬𝗗𝗔𝗗 challenge!!!
⠀
So if you want results like some of the 𝗥𝗨𝗚𝗕𝗬𝗗𝗔𝗗𝗦 I’ve already helped then drop a comment/DM with “𝗥𝗗𝗖” and I’ll be in touch 🤙🏼

I have reached 100 followers! Thank you for your continued support guys . I could not have done it without each of you. 🙏🤗🎉🤙🏼

🤙🏼

First game of the New Season this coming Sat at the Welfare. Come along and support the Carn.......

“You’re the best dad in the world”
⠀
Words that my son said to me yesterday whilst we were out on and about.🩵💙
⠀
I’m sure every dad would agree that hearing words like this means the world to us.
⠀
It’s moments like this that really make me appreciate the simple things in life.
⠀
Because at times it’s easy to get caught up in the chaos going on around you.
⠀
We’re all fighting our own internal battles.
⠀
Which often results in us just looking to survive and get by.
⠀
Life becomes about just getting through the week and living for the weekend.
⠀
You end up going through this same cycle every single week.
⠀
But a question I feel is important to ask yourself here is…
⠀
How long do you plan on "just getting by”?
⠀
By just existing, it creates a disconnect between you and your loved ones.
⠀
This means you aren't able to be fully present in the moment because your head is elsewhere.
⠀
You're there but not there.🤷🏼‍♂️
⠀
The reality is nothing in life is guaranteed.
⠀
How often are you missing out on the things that bring you the most joy in your life…
⠀
Because you’re too busy living within the chaos…
⠀
And giving yourself a hard time for not being where you should be in life.
⠀
It’s important to recognise that you’re living within your best times.
⠀
The greatest gift you can give to yourself and those around you is to live with fulfillment.
⠀
Giving yourself permission to truly connect and be present in every moment with the people you love the most.
⠀
Because we spend some much time chasing things, we think are going to make us feel better about ourselves.
⠀
But often the things that bring us the greatest amount of joy and fulfillment are right in front of us.🤜🏼🤛🏼
⠀
Have an awesome weekend Guys 🤙🏼

ATTENTION: 𝗥𝗨𝗚𝗕𝗬 𝗗𝗔𝗗𝗦 that want to get in amazing shape 💪🏼 Give me a FOLLOW for more tips and help!

I'm gonna be blunt, but not having enough time is NEVER a reason for not losing weight…
⠀
Before you think I'm being a bit of a ball bag, keep reading……
⠀
I'm completely on board with the fact that guys work long hours…
⠀
Maybe clocking up 50+ a week.
⠀
A lot of the guys I work with are 𝗥𝘂𝗴𝗯𝘆 𝗗𝗮𝗱𝘀.
⠀
And between the midnight bottle feeds, dinners, and 'daddy time' with their kids, getting in shape seems impossible.
⠀
Thing is, lack of time is often an illusion.
⠀
Many guys who want to lose weight are walking around in zombie mode 24/7, because they have so much on their plate.
⠀
But that doesn’t mean there isn’t time to get in shape … Or even get in GREAT shape. So look, if lack of time is your #1 problem ...
⠀
I want you to know, I get it.
⠀
I know you think you don't have the time to get in shape, but you do.
⠀
Getting in shape requires less time than you think!
⠀
Between the 𝗥𝘂𝗴𝗯𝘆 𝗗𝗮𝗱𝘀,and the guys I've worked with (all of whom are busy in their own right) they've managed to get into great shape, even if they genuinely felt they didn’t have a spare second in the day.
⠀
See, you may believe you need to throw on your apron, and become Gordon Ramsey cooking 5-star meals each night to lose weight ...
⠀
Or be in the gym for 2 hours a day to get stronger ...
⠀
But you don't.
⠀
When done right, a 10-15 minute home workout can be even more effective than an hour+ in the gym.
⠀
And you can whip up quick, physique-friendly meals in literally 5 minutes.
⠀
Unfortunately, the fitness industry tells us that achieving the body you want should take more time…
⠀
That to lose your belly, love handles, moobs, beer gut, and feel better will mean you need to resign yourself to nightly kitchen duties and spend hours in the gym each day.
⠀
When in reality?
⠀
You don't.
⠀
Change can start with some very small, simple and easy fixes.
⠀
If you're a 𝗥𝘂𝗴𝗯𝘆 𝗗𝗮𝗱 and you feel that time is a factor in preventing you from getting a body you want. .
⠀
Let’s have a chat.
⠀
P.S. This probably took 2 minutes to read? Which begs the question, how long have you already used your app for today?
⠀
Just something to think about. 🤷🏼‍♂️

Functional Bodybuilding: For Rugby Dads! 🏉
⠀
Build your physique and fitness with this intense 30-minute EMOM session:
⠀
1️⃣ Minute 1: Goblet squats x 10 reps
2️⃣ Minute 2: Push-ups x 12 reps
3️⃣ Minute 3: Renegade rows x 10 e/s
4️⃣ Minute 4: Farmers carries x 50m
5️⃣ Minute 5: Reverse lunges x 10 e/s
⠀
Repeat for 6 rounds,
Build functional full-body strength, and conditioning, Embrace the power of Functional Bodybuilding! 💥💪🏉
⠀

Let go of your story to unlock your body..
⠀
I don’t mean a novel.
⠀
But a set of internal beliefs we ALL hold onto for various reasons.
⠀
Now, we can use these stories to protect us.
⠀
To keep us safe from failure.
⠀
Or use them to make us feel like the victim.
⠀
But when it comes to losing fat, and getting in shape, you NEED to bin these stories.
⠀
Now let’s circle back a minute, what are “stories?”…
⠀
Well, if you’ve ever caught yourself saying thing like:
⠀
"I don't have the time" ⁣
⁣
"Tracking calories Is to obsessive" ⁣
⠀
“He has better genetics than me”
⠀
“Their life is different to mine”
⁣
"I have a slow metabolism" ⁣
⁣
"I love carbs too much to lose fat"'⁣
⁣
"I've got this event coming up" ⁣
⁣
"I tried diets before, and they didn’t work" ⁣
⠀
These are, in a way, the stories that keep 𝗥𝗨𝗚𝗕𝗬 𝗗𝗔𝗗𝗦 (maybe you) trapped in a victim mindset.
⠀
And it’s a hard mentality to break out of.
⠀
Especially if you’ve been playing the same card for a number of years.
⠀
Sure, some of these stories can be true.
⠀
I’m not denying that.
⠀
We all lead different lives.
⠀
Working different shifts.
⠀
And all share different experiences.
⠀
But at some point, in order to change, you’re going to have to draw a line in the sand, and change the story.
⠀
Because if you don’t?
⠀
You won’t get the results you want.
⠀
You’ll let your “stories” win.
⠀
And you’ll end up playing the victim card and coming up with more stories for WHY reaching your Body or fitness goals isn’t possible.
⠀
The good thing about a story though, is it can be re-written.
⠀
You can change how it ends. 🤷🏼‍♂️
⠀
⠀
Have an awesome Monday Guys 🤙🏼

𝗬𝗼𝘂 𝗼𝗻𝗹𝘆 𝗴𝗲𝘁 𝗼𝘂𝘁 𝘄𝗵𝗮𝘁 𝘆𝗼𝘂 𝗽𝘂𝘁 𝗶𝗻 🤷🏼‍♂️
⠀
When it comes to anything in life, be it your business, work, family, relationships you'll only get out what you put in.
⠀
This is especially true when it comes to getting results.
⠀
Here's what I mean.
⠀
For a lot of 𝗥𝘂𝗴𝗯𝘆 𝗗𝗮𝗱𝘀 I've spoken to OR, who had worked with me, one of the main areas that let them down was feeling they can get results without doing the work.
⠀
That’s like playing professional poker when you’ve never played a game in your life!
⠀
You have to practice, do the work and as a result of that, you get better.
⠀
Now, am I some drill sergeant that will shout at you for not sticking to the plan?
⠀
No.
⠀
(Although, I’m sure there are plenty of coaches who do.)
⠀
I aim to make the journey from where guys might be right now, such as:
⠀
Struggling to lose those last few stubborn pounds…
⠀
Wanting to add muscle to your frame…
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Wanting more energy to keep up with kids…
⠀
Wanting to feel fitter, stronger on the pitch 🏉
⠀
As simple as I can.
⠀
I do this by taking out all the guesswork and doing the ‘boring stuff’ for you.
⠀
However, none of that matters if you grab the plan, look at it, and implement it 30% of the time.
⠀
As either, results will come painfully slow and you’ll quit.
⠀
Or, you won't get results at all and remain in the same position this time next year.
⠀
And continue on that one plan that requires you to put In zero effort to attain a result.
⠀
Look, it would be cool to get the body we're after with no effort- I feel that would be boring.
But that doesn't happen.
⠀
Maybe this is a touch of tough love, and maybe it may ruffle a few feathers, But that’s not the goal here.
⠀
It's more to help you understand there isn't a magical fix to getting in shape, you do have to do some work, and it will pay off.
⠀
The biggest needle mover is you.
⠀
If you'd like some help getting back in shape, feel free to drop me a DM.
⠀
But you have to be ready to put in the work yourself first!
⠀
Have an awesome day Guys 🤙🏼

In the immortal words of Rocky:
⠀
“Let me tell you something you already know. The world ain't all sunshine & rainbows. It's a very mean & nasty place and I don't care how tough you are it will beat you to your knees and keep you there permanently if you let it. You, me, or nobody is gonna hit as hard as life. But it ain't about how hard ya hit. It's about how hard you can get hit and keep moving forward.“
⠀
Life is busy & challenging. Here is my cheat sheet for finding happiness and fulfilment amidst the chaos:
⠀
1. Pick a diet that makes you feel good.
⠀
Experiment here. Eat foods that nourish you, help you achieve your goals & give you energy. Eliminate the ones that don’t. Treat yourself occasionally. The 80/20 rule works well here. This looks different for everyone, so find what works for you.
⠀
2. Find a sustainable training pattern.
⠀
Before you decide on what to do, identify when, where & how you are going to train. Create a time slot for yourself, work out how much you can do with that time and then execute. Identify opportunities where you can squeeze in some movement & seize the moment. Train to feel good first & foremost.
⠀
3. Mould your social media
⠀
We are products of our environment, both in the physical world and the online world. This is a new world we have to navigate that our parents didn’t. View information as the diet for your brain in the same way that food is the diet for your body. What you put in directly correlates to your output. Follow accounts that serve you rather than drain you. Seek to be educated & inspired. Eliminate anything that doesn’t serve a purpose or doesn’t make you feel good about yourself.
⠀
4. Identify your purpose
⠀
What matters most to you? If you are unsure, it’s time to figure this part out. By answering this question, you will find your North Star. All of the decisions you make, both big & small, will be infinitely easier & more certain with this reference point.
⠀
5. Find some time for yourself every day
⠀
Get up early. Be alone and fill your cup. This can be combined with training (our favourite method) or anything you enjoy. Even 10 minutes will go a long way!
⠀
Happy Monday Guys 🤙🏼

𝗛𝗔𝗣𝗣𝗬 𝗙𝗔𝗧𝗛𝗘𝗥𝗦 𝗗𝗔𝗬!!!!!
⠀
To all the Dads out there…..
Have an awesome day!
⠀
Dad life can be a rollercoaster ride at times…. 🤯
⠀
And from time to time your probably going to drop a bollock…
(We’re Dads that’s what we do 🤷🏼‍♂️)
⠀
Your probably also going to doubt yourself and question wether your a good Father…..
⠀
These things are perfectly normal and are all just part of the journey of being a Dad….
⠀
Don’t stress it….
Just keep showing up….
Keep doing what you’re doing….
⠀
Shower your kids with love and affection
🥰
⠀
And you won’t go far wrong 👌🏻
⠀
Oh and if no one’s told you lately…
Your doing an awesome job and really are appreciated 🤜🏼🤛🏼
⠀
⠀
Have an awesome day Guys
You deserve it 🤙🏼
⠀

“I’m normally in good shape smashing the gym but over the last 2 years I’ve let myself get to the worst shape I’ve ever been in!”
⠀
𝗗𝗮𝗻𝗲 came to me a bit frustrated and annoyed with how he had let himself slip a little bit over the last couple of years, compared with his usual standards.
⠀
He knew in his head it was time to make a real change but getting started on his own seemed a bit of a daunting task.
⠀
You see it was easy for him in his mid 20’s to eat right and hit the gym 4-5x per week.
⠀
But things were different now, he has kids and he’s running his own business. So as you can imagine life is pretty full on!
⠀
He needed Accountability.
⠀
Trying on his own just wasn’t as effective now with so much going on around him!
⠀
He also needed the thinking taken out of it.
⠀
A clear plan of action for both training and nutrition that would get him from A > B without taking up any mental capacity that was needed for work.
⠀
The drive and the dedication was already there for 𝗗𝗮𝗻𝗲, so when we got to work we started to see results very fast.
⠀
Now 12 weeks in and at the end of our initial fat loss phase, we have managed to ditch 2 stone of unwanted body fat and build a tonne of muscle alongside!
⠀
And not to mention, we have definitely knocked about 10 years off him 😉
⠀
It’s safe to say he is now feeling back to his normal self with a physique he’s proud of.
⠀
So if you are 𝗥𝗨𝗚𝗕𝗬 𝗗𝗔𝗗 who is used to being in shape and the last few years have knocked this in one way or another..
⠀
Then why not let me build you a personalised game plan to fast track getting you back to where you want to be.
⠀
⠀
⠀
Have an awesome day guys 🤙🏼
⠀
⠀

I speak to A LOT of 𝗥𝗨𝗚𝗕𝗬 𝗗𝗔𝗗𝗦 each week.
⠀
Many of them tell me a similar story.. 'I want to lose weight'
⠀
Which of course is true, but wanting to lose weight is never going to be enough to make you take action.
⠀
Weight loss is never really the goal.
⠀
Sure, seeing a number go down on the scale each week is a nice way to track progress.
⠀
But, if that's all you got from the hard work you were putting in, I'll bet it wouldn't take long before you gave up.
⠀
The REAL goal is to look and feel better.
⠀
✅ So that you can throw on that t-shirt to go meet the lads without taking it off and changing it because you don't like how it clings to your sides.
⠀
✅ So that you can go and play Rugby with the lads again, without being the one that is always gasping for breath.
⠀
✅ So that you have the energy to jump out of bed on a morning, run around with the kids and put your all into each and every day.
⠀
These are the real goals when it comes to losing weight.
⠀
And these are the things that will help you commit to your journey when things get tough.
⠀
Don't forget to give this post a SAVE to remind you of this next time you want to lose some weight.
⠀
Have an awesome day Guys 🤙🏼

Any takers? 🤙🏼

Does getting older make it harder to lose body fat?
⠀
You'd be surprised, but this is a common question that's asked by 𝗥𝗨𝗚𝗕𝗬 𝗗𝗔𝗗𝗦 in their 30s and 40s.
⠀
Many of them become convinced that the body they used to have was only possible while they were in their early 20s…
⠀
And that now, they must accept a bulging belly, love handles, and even man b***s.
⠀
Honestly? This is just nonsense.
⠀
ANY guy can rock a set of chiselled abs, build head-turning muscle, and have all-day energy at almost any age.
⠀
The basics don't change - If you eat fewer calories than you burn, you'll shed fat. Eat too much, and you won't.
⠀
Rather than age being the defining factor, what tends to happen is a shift in our priorities...
⠀
What was probably hitting the gym with the lads 5 days a week, playing rugby, or having a chuck about around the pitch has turned into:
⠀
Running around after kids, bottle feeds, family duties, or simply getting swallowed up by mountains of work as more responsibility is handed down to you.
⠀
Things just take a turn.
⠀
And as the months/ years roll by, the weight piles on, energy tanks, and your physique that used to make you feel happy, disappears.
⠀
You lost your way a little, and that's alright, It happens.
⠀
But it doesn't need to mean putting up with an average physique.
⠀
You can turn your life around with some simple lifestyle tweaks, the right support, and someone to keep you accountable.
⠀
Or, choose to continue feeling lethargic and flat, that's up to you.
⠀
But 𝗥𝗨𝗚𝗕𝗬 𝗗𝗔𝗗𝗦 who've invested in themselves to kick years of poor habits, an ever creeping waist line and deflated muscles…
⠀
Are watching the fat melt off, building lean muscle and reclaiming their confidence they once had.
⠀
It just starts with one simple DM, one message "I'm interested" to help take you there. So what will it be?
⠀
Have an awesome day guys 🤙🏼

Guys, I get it.
⠀
If you've ever had a strict meal plan consisting of nothing but bland food -- You know the type, chicken and broccoli every couple hours ...
⠀
While trying to balance work, life and kids all at the same time, you'll know ONE thing...
⠀
It sucks!
⠀
Your hunger shoot through the roof, your energy levels tank, and your mood swings all over the place…
⠀
You also find yourself counting down the hours for your next meal, or separating yourself from dinner with the family because it's 'off plan'.
⠀
Now, perhaps you've tried eating like this before? In the hope to lose body fat, ditch your Dadbod, or finally get that superhero physique?
⠀
Well, thing is, for me, and the 𝗥𝗨𝗚𝗕𝗬 𝗗𝗔𝗗𝗦 I work with, this s**t just doesn't work...at all.
⠀
Yeah if you stick to the plan you'll see results, but it doesn't fit into your lifestyle unless you're some bodybuilder looking to go on stage, and even then, most of these guys have really good "genetics".
⠀
So let me tell you something, you don't need another super restrictive plan…
⠀
You don't need to feel your energy levels tank and feel older by the day…
⠀
And you certainly don't need to feel like you have to eat a particular way to lose the Dadbod, trim the waist line and get in great shape.
⠀
What you need is one thing - accountability.
⠀
Someone who can give you a kick up the butt and pull you in the right direction
⠀
Not another plan that's thrown at you and you’re left to go solo, with nothing more than a pat on the back and " good luck mate".
⠀
That doesn't work for 𝗥𝗨𝗚𝗕𝗬 𝗗𝗔𝗗𝗦…
⠀
So you might be thinking "What are you getting at?"
⠀
Well, here’s the thing …
⠀
If you’re looking to:
⠀
Wake up, look in the mirror and feel proud of your body, not embarrassed or ashamed ...
⠀
Feel fitter and stronger…
⠀
And to have the support needed to stick to a plan (long term) that slots into your busy family life, my 𝗙𝗜𝗧 𝗙𝗢𝗥 𝗥𝗨𝗚𝗕𝗬|𝗙𝗜𝗧 𝗙𝗢𝗥 𝗟𝗜𝗙𝗘 program could be what you need..
⠀
In as little as 3-6 months, 𝗥𝗨𝗚𝗕𝗬 𝗗𝗔𝗗𝗦 like you have lost upto 20kg’s without starving themselves.
⠀
If you want to find out more, DM '𝗙𝗙𝗥𝗙𝗙𝗟' now!
⠀
Have a good day guys 🤙🏼

You NEED a calorie deficit to lose fat.
⠀
There’s nothing wrong with this advice.
⠀
It’s 100% correct.
⠀
You DO need to be in a calorie deficit to see fat loss.
⠀
But not all calorie deficits are the same.
⠀
For example, you could cut out all your carbs from your diet, and would probably be in a deficit.
⠀
Is that sustainable? Maybe.
⠀
But if you love carbs, then I’d give it a couple of days before you’d break.
⠀
You could also create a deficit by doing a fad diet, like a ‘detox’, and you’d probably end up in a deficit there too.
⠀
But is it sustainable?
⠀
Eh, NO.
⠀
So we can’t just say “get into a calorie deficit” to lose weight, there has to be more to it.
⠀
And there is…
⠀
Besides making your ‘diet’ enjoyable, sustainable, and something that doesn’t leave you feeling like a wasted man each day…
⠀
You need a plan that will help keep hunger at bay.
⠀
In other words, contain a variety of high volume food to keep you from gorging out on snacks.
⠀
Not only will controlling hunger help with consuming less calories, it will make the process feel A LOT easier.
⠀
So with that being said, let me share with you a couple of ways you can strip away body fat, while staying fuller.
⁣
1) Protein ⁣
⁣
Protein is a powerhouse of a macro! ⁣
⁣
Not only does it help you recover quicker between workouts and help you pack on size, it plays a huge role in keeping you full!
⠀
And that’s perfect when you’re aiming to stay in a deficit.
⠀
Aim to have some protein with each of your meals is a good rule of thumb.
⁣
2) Fibre⁣
⁣
Yep, just like protein has a huge roll on how full we feel. Maybe our parents were right when they were trying to force us to eat Brussel Sprouts and broccoli.
⁣
3) Volume⁣
⁣
In other words, you can eat MORE food, but has less of a calorie punch.⁣
⁣
Think about veggies.
⠀
You could have a bunch of veggies on your plate, and as well as getting a good kick of fibre and micro-nutrients, it comes with minimal calories.
⠀
Now combine all three in one meal?
⠀
You have a perfect plate of food to keep you full.
⠀
Was this helpful?⁣
⠀
Comment below if you have any questions

Have an awesome Monday guys 🤙🏼

𝗧𝗛𝗘 𝗥𝗨𝗚𝗕𝗬𝗗𝗔𝗗 𝗖𝗢𝗔𝗖𝗛 X 𝗦𝗔𝗠𝗨𝗥𝗔𝗜
⠀
Absolutely buzzing that this Sunday I’ll be doing an Instagram take over on the Samurai Sportswear page!!!!!!!
⠀
This is going to be awesome….. 👌🏻
Let me know what you would like to see guys…..
⠀
⠀
Tune in!
⠀
See you Sunday 🤙🏼
⠀
⠀

That was a message I received from one of the 𝗥𝗨𝗚𝗕𝗬 𝗗𝗔𝗗𝗦 I work with recently.
⠀
It got me thinking just how many 𝗥𝗨𝗚𝗕𝗬 𝗗𝗔𝗗𝗦 over complicate dieting...
⠀
If that's you, and you're currently stressing about what to eat…
⠀
What to avoid
⠀
How to train
⠀
When to train
⠀
How much to eat, or how little…
⠀
Then I'm going to level with you:
⠀
This ISN’T your fault!
⠀
You're having to put up with rubbish, misinformation, and coaches who can't tell the wood from the trees when it comes to getting in shape.
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One minute you're told to not eat carbs because they spike insulin and make you fat…
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The next?
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How you can eat them, and lose weight.
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Which is it? Honestly, it's a total mindf**k lol.
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So, listen up...
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Fat loss, and getting into shape, whatever that means to you...
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Whether that's losing the weight that spills over your jeans…
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Whether that's having a washboard set of abs…
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Or muscle that looks good in a tight t-shirt...
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Or simply wanting to feel better in general in regards to your health...
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..It doesn't need to be complicated.
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I mean, you can make it complicated, but you'd soon crash and burn.
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That's not good for anyone, especially you.
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Which is why when I receive messages like "it's easy" from my clients, it's a good feeling.
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What I do is keep things SIMPLE.
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I'll help them with a calorie target, and a simple meal plan.
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I'll put together a training plan, which covers everything they need (and I'll answer any questions).
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And to top it all off, we'll check in once a week so we're always staying on top of things.
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That's it.
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No punishing morning routines.
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No complicated meal plans with foods you can't pronounce.
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No good or bad food.
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Just a simple plan, and an accountability coach.
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That's all you need to start getting results like the 𝗥𝗨𝗚𝗕𝗬 𝗗𝗔𝗗𝗦 you may have seen.
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The difficult part though...
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Is admitting to yourself you need to change.
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So you can get your weight back under control.
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Have more energy, and feel less lethargic.
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And realising that going it alone isn't working out... that you need help...
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If you do need help I’m just a DM away 🤷🏼‍♂️
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Have an awesome Friday Guys 🤙🏼

𝗕𝗶𝗴 𝗝𝗮𝗰𝗸 came to me wanting to focus on fat loss, whilst building some muscle and getting his body confidence back.
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So he could confidently take his top off in summer without worrying about how he looked!
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A couple of years of working in a busy job role had led to him having to grab quick and unhealthy fast-food lunches and his weight had slowly crept up!
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He wanted to get lean, have more energy, and build some muscle so he could once again be proud of his physique and also get the sense of achievement that comes along with all the hard work put in.
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We put in place these 3 things to ensure he achieved his result in the quickest time possible,
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𝗧𝗥𝗔𝗜𝗡𝗜𝗡𝗚- I designed his training plan around his busy lifestyle to make sure could complete each workout in 30-45mins so he definitely had time to fit it in each day.
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𝗡𝗨𝗧𝗥𝗜𝗧𝗜𝗢𝗡- We took a flexible dieting approach so that he could still eat some of the foods he loved each week, and still drop the unwanted body fat.
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𝗔𝗖𝗖𝗢𝗨𝗡𝗧𝗔𝗕𝗜𝗟𝗜𝗧𝗬- We implemented a weekly accountability framework so that 𝗝𝗮𝗰𝗸 knew he would hold himself to the highest possible standard and create the very best version of himself!
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The last thing he said to me when we initially spoke was that he wanted his kids to think he looks like an avenger!
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I think you can agree that he certainly looks the part!!! And going into 🏉 pre season his new found fitness will definitely make it a lot easier for him 👌🏻
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If you are looking for someone to hold you to a higher standard and take the guesswork out of training and nutrition for you to achieve some amazing results like 𝗝𝗮𝗰𝗸,
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Then drop me a DM with the word ‘𝗥𝗨𝗚𝗕𝗬𝗗𝗔𝗗’ and I’ll be in touch.
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Have an awesome day guys 🤙🏼

𝗥𝗨𝗚𝗕𝗬𝗗𝗔𝗗 𝗪𝗢𝗗!
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Full body session and a sweet pump and sweat under 40mins!
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Save it….
Get after it….
Enjoy it…..
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And tag 𝗧𝗛𝗘 𝗥𝗨𝗚𝗕𝗬𝗗𝗔𝗗 𝗖𝗢𝗔𝗖𝗛 when you give it a go 💪🏼
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Enjoy Guys 🤙🏼

Crash diets are alright for some…
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But if you're anything like the 𝗥𝗨𝗚𝗕𝗬 𝗗𝗔𝗗𝗦 I work with, they’re far from ideal.
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The hunger, mood changes, and irritability alone are enough to pack the diet in.
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In fact, I’d go as far as to say if you say YES to any one of these questions, then a ‘quick fix diet’ isn’t for you...
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🐻You enjoy feeling constantly tired, lethargic and have to battle through your day with little energy.
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👨‍👩‍👧 You want a strict meal plan with zero flexibility, with no room to go 'off plan'.
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💯You love the idea of giving up the food you enjoy and rather commit to a life of tinned tuna, broccoli, rice and plain oats.
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👌You want to say NO to meals out, or a pint with the lads.
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😳You want to lose fat super quickly, and then regain it all over again.
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If you said YES to any of these, then a quick fix might be for you.
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But on the other hand…
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If you said NO, then a “quick fix” is not a good idea, and perhaps you need another approach.
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One that is sustainable, realistic, and doesn't force you to make HUGE sacrifices.
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And that you can see yourself sticking to longer than a couple of weeks.
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That's my main focus with my clients.
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I always want the 𝗥𝗨𝗚𝗕𝗬 𝗗𝗔𝗗𝗦 I work with to get results but keep them for life.
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Which is why I’ll always go for the sustainable approach so my clients can:
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😃Eat dinner with their family, and not worry about having to drink some disgusting meal replacement shake.
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🍺Enjoy a pint or two with the lads, without feeling like they have ruined their diet!
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💪Have the energy to be the best dad, husband they can be.
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🏃🏼 Regain their fitness and feel more
Confident in how they look.
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And as cheesy as it sounds, feel more like themselves.
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To me, that’s what matters...
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To enjoy the process of getting in shape, and know you can stick to it longer than a few weeks.
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So, if you’re like the 𝗥𝗨𝗚𝗕𝗬 𝗗𝗔𝗗𝗦 I work with and just want to get in shape without starving yourself, drop me a quick DM, and let’s chat.
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Have an awesome Wednesday Guys 🤙🏼

𝗙𝗜𝗧 𝗙𝗢𝗥 𝗥𝗨𝗚𝗕𝗬|𝗙𝗜𝗧 𝗙𝗢𝗥 𝗟𝗜𝗙𝗘
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A program designed by a 𝗥𝗨𝗚𝗕𝗬𝗗𝗔𝗗 for 𝗥𝗨𝗚𝗕𝗬𝗗𝗔𝗗𝗦......
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Wether you are looking to get back on the 🏉 pitch or just want to get Fitter, Stronger,Leaner and more confident 💪🏼
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This program will get you there!!!!
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And before you ask……
No you don’t need to spend hours in the gym 🙄
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3 Gyms sessions per week at 30mins
Per time 🤯
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That’s 90mins per week in the gym!
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How cool is that 😎
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Fancy it 🤔
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Drop me a message “𝗜𝗡𝗧𝗘𝗥𝗘𝗦𝗧𝗘𝗗"
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And I’ll make sure you are kept in the loop 🤜🏼🤛🏼
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Tag a 𝗥𝗨𝗚𝗕𝗬𝗗𝗔𝗗 that could benefit from this 🙌🏻
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Have an awesome day guys 🤙🏼