Unofficial: Ryan Reynolds

Don’t miss out on getting your spot and a HUGE discount! 🔥🙌
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The first 10 clients who sign up for 1:1 personal coaching will receive the limited time only discounted price of just $60 per session!
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If you’re interested and want my help with FAT LOSS, MUSCLE GROWTH, INJURY REHAB, STRENGTH & CONDITIONING - head over to my website:

https://www.ryanreynoldsfit4.com/1-1-personal-coaching

Don’t forget to book your FREE 30 minute roadmap consultation to achieving your ULTIMATE goals!
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ANNOUNCEMENT! 🥳👇🏼
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As I am now a qualified personal trainer, I’m super excited to announce the launch of my personal coaching business!
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Over the past 4 months I’ve been deep in recovery and re-building mode. From riding freestyle BMX and then transitioning into intensive MMA training, I accumulated an extensive list of injuries (10+ Broken Bones, Tendonitis in most major muscles, Ligament damage etc.) These injuries have forced me to delve DEEP into human anatomy, training, nutrition & recovery - where I’ve learned exactly how the body adapts to the various stressors through life. With this knowledge I’ve created my personal injury rehab programs and optimised my mindset, lifestyle, recovery, training & nutrition. 🙌
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Now I can finally use my knowledge and experience to help YOU achieve your goals, whatever they may be!
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Whether you’re dealing with injuries, muscle imbalances, poor posture, if want to lose fat or build muscle... Or if your looking to EXPONENTIALLY INCREASE your athletic performance in MMA, BJJ, & BOXING - allow me to coach you to success!
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If you’ve been wondering why I haven’t been posting for the past couple weeks, I’ve been working hard crafting a website and launching my business. 👇🏼
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Head over to www.ryanreynoldsfit4.com to learn more! Link is also in my bio 😁
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I am grateful for everyone who has helped me get to where I am now, especially for being a legend and coaching me to success!
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RIP to my shoes after kick flipping 10 times for this shot 🤕 Had so much fun skating around Melbourne and saved money on Uber’s. Props to for letting me borrow his board. Why walk when you can skate 🤔

After finishing the last set of intense session in the gym what do you do?

Most of us will smash a down a protein shake to hit that mythical anabolic window and not think twice about cooling down with stretches.

Many people don’t know the importance of a proper cool down and it’s place in a complete routine. If this is you, you may be missing out on the following benefits of post workout stretching:

- Decrease in risk of injury
- Improved range of motion (flexibility)
- Decrease of DOMS (delayed onset muscle soreness)
- Relief from muscle cramps
- Parasympathetic Modulation ( deactivate SNS - fight or flight nervous system, activating PSNS - Rest and digest)

There are 3 main types of stretching :

1- Static (active/passive) (15-30sec hold) (used in cool down)

2- Dynamic (active/ballistic) (muscles and joints through full ROM) (used in warm up)

3- Pre-Contraction (PNF - proprioceptive neuromuscular facilitation) (use of bands/partner) (15s static - 8s at 50% activation - 10s deeper stretch) (used in cool down)

An effective warmup and cool down routine should take 10-15 minutes. Plan for an extra 20-30 minutes for your session and don’t skip stretching!