Ronaldo.Personal_Trainer

Bootcamp squad 👊


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Warm-ups & cool-downs….


Do we really need them?

Are they necessary when undergoing physical activity?

What are the benefits?

⬆️ Read post ⬆️

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Benefits of stretching

- Increases flexibility
- Increases range of motion
- Improves performance in physical activities
- Increases blood flow to muscles
- Improves posture
- Great for stress relief
- Can help calm your mind

Well done everyone 👏👏👏


🔸1 on 1, Group & Online Personal Training 📍
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Did you know you should drink a minimum of 1.5 litres of water per day?

How much water do you drink?


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A great bootcamp session last night 🔥🔥

Good to see some new faces too.

Keep up the amazing work team 👊


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RIGHT VS WRONG

Bicep curls 💪🏽

Things to focus on:
Use full ROM (range of motion) ✅
No momentum/swinging ✅
No arching of the back ✅
Stop bar when in-line with the chest ✅
Keep upper arm in a fixed position ✅

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CLIENT TESTIMONIAL:

It would not be an exaggeration to say that Ronaldo has been instrumental in my health journey. Ronaldo provided personal training sessions that included a tailored workout plan which emphasised what I was good at but also pushed me to tackle my weaknesses, as well as advice on my diet to become a healthier me.

Furthermore even during his group exercise sessions, Ronaldo is able to quickly build rapport with attendees to help push them whilst being attentive to the whole class.

Even though this is more than just weight loss, Ronaldo has helped me lose 18.7kg!!! (and this is only from when I started tracking my weight and measurements a few months into my fitness journey).

Thank you Ronaldo, I am truly grateful 🙏

- Olivia


BEFORE VS AFTER
(27/04/21 ➡️ 23/03/22)

Weight: 120.5kg ➡️ 101.8kg
Hip: 127cm ➡️ 110cm
Waist: 110cm ➡️ 94.5cm
Chest: 118cm ➡️ 108.5cm
Arm: 39cm ➡️ 35cm
Upper leg: 82cm ➡️ 72cm
Lower leg: 44cm ➡️ 43cm


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Realistically, it is hard to maintain a 100% healthy diet. So by following the 80/20 rule, this approach can be a long lasting, more efficient way of healthy eating.

Eat nutritious foods 80% of the time and have a serving of your favorite treats with the other 20%.

This less-restrictive eating approach doesn't feel like a diet. Eating in this manner is more realistic and easier to follow compared to other diet plans because it allows you to enjoy your favorite foods in moderation while eating healthy at the same time.  


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Well done team 👊

Bootcamp every Thursday at 6:45pm, Lloyd Park, Croydon.

All fitness levels welcome.


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RIGHT VS WRONG

Bent over row works the back muscles, primarily the lats, but also the middle and lower traps, the rhomboids and posterior delts. Your hip flexors and core muscles are also being used in this exercise to help with stability.

This functional exercise is good for movements that involve picking up objects from the ground. It also helps with posture and reducing lower back pain.

Form:
Feet shoulder width apart, knees slightly bent, back straight and at an angle. Pull your elbows up, keeping elbows tucked in, bringing the bar to you belly button and stopping when your elbows are in-line with your back.
(Watch videos for correct and wrong form on my insta page)

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CLIENT TESTIMONIAL:

Having medical conditions and general disengagement with exercise, I have joined a gym without any particular hopes for improvement. However at one of the classes I met Ronaldo. I have to say it was a game changer! As I really enjoyed his class, I asked afterwards for his help and guidance and for personal training. Ronaldo really empowered and influenced my lifestyle. After 4 months not only did my posture & shape improve, but also my mental wellbeing and the way I understand exercise has developed a lot. 💪👊

I Highly recommend Ronaldo.

- Izabela


BEFORE VS AFTER
(16/11/21 ➡️ 30/03/22)

Weight: 94.5kg ➡️ 93.1kg
Hip: 118cm ➡️ 115.5cm
Waist: 102cm ➡️ 99cm

Bench press: 15kg ➡️ 25kg
Leg press: 40kg ➡️ 200kg
Plank: 64secs ➡️ 77secs
Wall sit: 39secs ➡️ 86secs


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