Rych_Fitness

DEADLIFTS
Did you know deadlifts are evidence-based, with several case studies supporting their benefits on strength training………Yep that’s right they have been proven & tested!!
That is why they are a crucial part of my ongoing strength building & rehabilitation post spinal injury & surgery. Without them I wouldn’t be where I am today 💪🏼💪🏼

So what do they do?

With correct TECHNIQUE….. let me shout that again WITH CORRECT TECHNIQUE they help you build more strength in key muscles like the
⭐️ QUADS
⭐️ GLUTES
⭐️ HAMSTRINGS
⭐️ ABS

Whilst also improving
⭐️HIP STABILITY
⭐️MOBILITY
⭐️CORE STRENGTH
⭐️ UPPER & LOWER BACK STRENGTH

So start deadlifting today & with the help of a personal trainer learn correct technique and form to ensure injury prevention and success 🦵🏼👌

FREE TRIAL , Do you need to rebuild your post baby body? Do you have an injury to overcome? Do you lack motivation? Are you working towards a fitness goal? Or do you just want to shred some kg’s ? Whatever your calling is why not come along and have a chat with me, enjoy a workout and see how I can help you 🏋️‍♀️
Book your free trial in today, limited spots and one of them could be yours 💪🏼💪🏼

This is me @ rest between my sets 🤪💪🏼
So I get asked a lot by my clients , why do we rest between set’s? And why can’t we just work back to back and get it done quicker? Well here is my answer, evidence shows that resting between sets improves your volume, allowing for better performance, hypertrophy (muscle growth) and strength development.
We aim for longer rest periods during heavier sets to allow fatigue to dissipate completely, making sure we enter the next set at full force 💪🏼💪🏼💚
So how long to rest for? Studies have shown that 30-90seconds for lighter sets is optimal and anywhere from 2-5minutes between those heavier sets.
This is why PT’s write programs where you move from one exercise set to another and then back again, to ensure adequate rest time between those muscle groups worked to optimise performance in every workout 🏋️‍♀️
So don’t forget resting is just as important as the work itself 💪🏼💪🏼

Try before you quit and don’t quit when you fail, continue to fail until you succeed!!!

Growth, success & achievement comes from hard work, dedication, motivation & accountability.

Can’t do it alone? Then don’t!
Get a coach & learn the way with Personal Training, build a healthy relationship with accountability & success 💪🏼💪🏼💚

Morning workout crew hard at it this am 💪🏼💪🏼💚

Children are sponges so remember to lead by example.

⭐️ MEMBERS SPECIAL ⭐️

For the month of February bring your friend or family member along to one of your session, train together and win yourself an extra session on me 🥇

There is no better motivation than having a personal trainer.

Help those you love start the year off with a step forward to being the best version of themselves 💪🏼💪🏼

Get this year started with a promise to make your health a priority, improve your fitness reduce those aches and pains, repair injury or post birth and build your strength 💪🏼💪🏼🏋️‍♀️💚

There is no time like the present, so make it count because you only get one body, one life one chance on earth to be the best version of you 🏋️‍♀️🏋️‍♀️🏋️‍♀️

Enjoying the last minutes of holidays back home with an afternoon swim as we brake up the unpacking 🤣
Looking forward to seeing everyone back in the gym this week , it’s going to be a good one get those muscles pumped and ready 💪🏼💪🏼💚 🏋️‍♀️

Did you enjoy the festive’s too much?
Are you feeling little blue with guilt from your over indulgence?
Do you have a post baby body to rebuild and don’t know where to start?
Are you thinking 2023 is your year to get in shape and feel better about yourself?
Do you have injury and want to reduce pain and improve strength?
Do you have health and fitness goals you have always dreamed about but never succeeded in?

If any of these resonate with you then why not make the first step and book in your personal training session?
One on One sessions to help you gain control , loose weight, eat healthy and live better.
Book your free trial in and come see what I, Trina owner and coach of Rych Fitness can help you with.

⭐️ One training session this week is better than none last week.
⭐️a small step count is better than no step count.
⭐️one less drink is better than one more.
⭐️more sleep is better than less sleep.
⭐️one healthy meal is better than no healthy meals.
⭐️1kg loss is better than 1kg gained !!
⭐️⭐️⭐️ small steps lead to results, consistency leads to success
💪🏼💚 🏋️‍♀️ ⭐️⭐️⭐️

Girls night out missing a couple but love catching up with my ladies 🖤💖💖

And that’s a wrap for 2022 personal training sessions .
We wish you all a Happy Christmas & a Healthy 2023.
Thank-you to all my awesome clients for an amazing year. I look forward to smashing new health & fitness goals with you in 2023, & remember as each new day starts you have the opportunity to become a better version of you 💪🏼🎄❤️ 💚 Rych Fitness will re-open on January 3rd 2023 ,
See you then 😉

Don’t use the old excuse
“but it’s Christmas”
Don’t you want to have your cake and eat it too? Without piling the guilt of extra holiday kg’s ??Sound good?

Then learn how to balance and manage the balance between health, nutrition, fitness and the silly season.

Here are some hints and tips to help you through the festive season
#1. Drink more water, a glass a water can settle those tummy grumbles, and drinking a glass of water before and after a meal will keep you fuller for longer.
#2. Get more sleep, sleep is proven to help with maintaining weight loss, improve performance and well if your asleep you won’t be sifting through the pantry.
#3. Chew gum or suck on a sugar free mint, this will keep your mouth busy with something that doesn’t add calories(this is also helpful when preparing food to stop you picking at what your cooking)
#3. Keep healthy snacks on hand so you don’t opt for anything you will regret later. Some my fav are, frozen grapes, protein balls, mixed berries with a handful almonds.
#4. Stay busy keep your body active and your mind busy to prevent boredom snacking.
#5. Grocery shop ONLINE and after a full meal, this will stop you adding food you don’t need to your trolly as you stroll in store and we all know it’s never a good idea for the waistline or the budget to shop when hungry .
💪🏼💪🏼❤️💚
If you maintain fitness manage your nutrition well, eat healthy majority of the time and set self boundaries then you can stay fit keep the kilos off and eat your cake aswell 💪🏼💚❤️💪🏼
Balance is the golden key.

Hi from my family 💚
Well it’s been a minute since my last post, as my family and I grieve the loss of very special family pet our beautiful boy Romeo 🦜💚

Through this time though, I have maintained working out. As exercise has been proven to release those feel good endorphins and help with the grieving process. Exercise especially lifting weights allows your body to release stress, tension and to get out any built up anger , frustration and even tears.

Do I feel like working out? Absolutely not! I feel like cuddling up in ball watching tv with chocolate and tissues, but I push myself , I booked in workout with good friend yesterday to keep myself accountable and motivated today I already coached 4 clients and stayed in the gym after my last client and said to myself
‘your in gym gear, the gym is set up and your here- so just do it’
I won’t lie the workouts are slow and I’m sad really sad, but I’m still hitting my targets maintaining my strength and I’m keeping on keeping on 💪🏼
So in times of stress, grief or overwhelming periods of life remember even though you don’t feel like it, keep turning up and keep pushing through as your body and your mind will thank you for it in the end and it will help along the way 💚🦜💚💚💚💪🏼

Don’t forget it’s not about being time poor as we all are it’s about not having poor time management 💪🏼💪🏼💚

Romeo - Our Eclectus Parrot, organized by Michael Webster

Please help us save our boy 💚💚💚 Romeo needs exploratory surgery and we need you help , my husband has set a go fund me page up (ling below) after my desperate cry’s to save our boy, as time is not on our side and we want to save our boys life.
He means the world to us. I’ve never reached out to the public for financial help before and I made the mistake of not having pet insurance 😢 but I can’t have Romeo’s life pay that cost so please help Romeo he needs your love 💚💚💚we need your love and support and thankyou so much for allowing us to reach out in our time of need 🦜

Romeo - Our Eclectus Parrot, organized by Michael Webster SAVE OUR EKKIE, PLEASE HELP! My name is Mike and our family Eclectus Parrot, Romeo is in… Michael Webster needs your support for Romeo - Our Eclectus Parrot

What a Woman, looking fit and fabulous 🏋️‍♀️👌💪🏼💖 Such an awesome story and career in a time where she certainly would have taught to prove herself as a women who lifted weight, wrote for a paper and a fit model , she was certainly paving the way for positivity and women’s health and weight lifting
🏋️‍♀️ 💖 💪🏼💚

Yes that is a whopping 202.5kg being leg pressed by champion 💪🏼💪🏼🥰💚🏋️‍♀️ huge effort this am as her partner in crime pressed 200kg she went for one better @ 202.5 and smashed it 🤣👌💪🏼💪🏼🏋️‍♀️ nothing better for motivation then a little friendly competition to keep things fun and enjoy in each others achievements 😁

DROP IT LIKE IT’S HOT 🎶 🕺

So do your knees hurt when you squat? Yes ? Well then have you ever tried a landmine hack squat?
The landline Hack Squat is a squat variation that helps you develop proper squat form and technique, with less load baring on the knees due to the angle of the squat and the weight being behind you.
Landmine Hack Squats work to develop your QUADS, GLUTES, UPPER BACK & CORE …
yep all of that in one move 👌👌

so what you waiting for, give them a go 💪🏼🏋️💚👌👍

What’s your favourite exercise? Or should I ask what one do you avoid at all cost ?!

There are many ways to work one muscle group, so don’t get deterred by an exercises you don’t like . Ask your P.T for an alternative way to work that muscle, for example one my favourites our Triceps 💪🏼💪🏼

Som options could be

1. DB seated Tricep extensions
2. Bench OH- Pullovers
3. Parallel bar dips
4. DB Skull Crushers
5. Close Grip Bench Press
6. Cable push down
7. DB or BB JM Press (ouch😉)
8. DB Kickbacks or twisting kickbacks for an extra kick
9. OH Cable extensions- kneeling or standing
10. Good old Tricep push up or try and isometric hold 😜

Just to name a few 😉
So don’t get turned off by an exercise that you may not be flexible enough to perform, or that’s too technique heavy for you or maybe it’s your lower back that’s paying the price ? No matter what the reason is, if you hate an exercise enough that it makes you want to avoid the workout , learn a new way to work that muscle group and smash those goals .
Also learning multiple ways keeps your workouts from getting mundane and improves overall strength and sets new challenges.

So what one are you going to give a go ???? 💪🏼💪🏼 🏋️‍♀️ 👌 💚

👀 look at that back 🤩💪🏼🤩💚

The Sweat
The Time
The Devotion

IT PAYS OFF!!!
Check out them back gains, taking Sexy Back to a new level , envy that peeps 👀 looking amazing 🤩 💪🏼💪🏼💚 💪

Tuesday’s Top Tip’s From Trainer Trina 🤣👍💪🏼👌💪🏼⭐️ 🏋️‍♀️ 🏋️

How to get more success and better results from your training
# 1. BE CONSISTENT , like the saying goes ‘Rome wasn’t built in a day ‘ - anything worth achieving takes time and consistency!
# 2. MAKE SMALL CHANGES , don’t overwhelm yourself the fastest way to failure is to over goal set, make smaller changes and smaller short term goals that become the stepping stones to the end results you desire 💪🏼
# 3. BUILD HABBITS , I always get asked how do I stay motivated all the time, but truth is I don’t.
I’m human I have bad days and days I’d rather stay in bed ,but what I do have is healthy habits that I’ve built over time that carry me through the tough times with good habits comes success.
# 4. Work on BALANCE, my favourite is working with 80/20 rule 80% the time make good choices that work towards your fitness and health goals 20% the time make choices that serve your heart and soul.
Balance is everything ⚖️
# 5. TRACK YOUR MACROS, tracking will fix any nutritional hurdles you don’t know your having and will fast track any physique or weight loss goals you have .
It’s not that hard it just sounds overwhelming so ….
ASK FOR HELP!! Get help to start tracking find out the hints and tips that make tracking an easy part of your day .

Happy Tuesday , get fit , eat clean and live happier and healthier 💚👌

Mr Romeo making sure has a good workout today 🦜 💚💙♥️💪🏼💪🏼
After hitting some P.B’s in her workout this am we re-took Mia’s measurements and weight. After working on improving her nutritional intake , reducing mindless snacking and adding an extra workout, Mia has reduced her body measurements by 6cm, with an over all fat loss and some added muscle gain 💪🏼💪🏼
Super great results that have come from Mia working on being consistent. It doesn’t come easy to be consistent and with every achievement there is always some steps backwards but when you show dedication to your health choices , learn healthy habits and work through the hard days the result will always show up 💚💚 💪🏼💪🏼🦜🏋🏻‍♂️

Do you think eating heathy costs more??
Often I get the comment “oh I would eat healthier if it didn’t cost so much” and my next favourite comment, also heard quite often “eating healthy takes too long to prep”
But does it?? well here is my answer, super quick super easy and super affordable lunch , snack or even breakfast option.
As for cost, here is the breakdown, a whole tub of Philadelphia $3, Turkey slices x 2 packets for $5 , GF Crackers $4 and baby spinach $2 👍 Divide that by 6 servings and that’s a $2 lunch for you 😋 super tasty, satisfying and contains all macro nutrients 🥘 🤤 💚
So the question is, do you need help adjusting your diet and nutritional intake? Would you like your own diet cleaned up? Would you like some nutritional accountability?
Ask me how? And add this to your membership today or simply just join on a nutritional membership and stop making excuses start your diet clean up today!!! Eat better , get stronger and live healthier and happier 🏋🏻‍♂️⭐️🤤👍💚