R Hughes Fitness

I want to help busy people shed body fat & increase confidence without stress & guesswork

Operating as usual

01/05/2023

Here’s why your results have slowed and you’re starting to feel drained…

You aren’t making your rest and recovery a priority.

You’d maybe think that always being on the go and working out is what you need to be doing to get results

But rest and recovery is just as important as everything else we do to try and drop those few KG or increase our strength

I’ll give you a few reasons why R&R is just as important;

1. Repair and growth of muscles: R&R allows muscles to recover, rebuild and become stronger, which in turn can help in improving performance and reducing the risk of injury.

2. Preventing overuse injuries: R&R helps to prevent overuse injuries, such as stress fractures, tendonitis, and muscle strains, that can occur when the body is pushed too hard without proper rest.

3. Mental and emotional well-being: R&R provides an opportunity for your mental and emotional well-being to recover.. It helps to reduce stress, improve mood, and overall mental health.

4. Better sleep: Adequate R&R helps to improve the quality of sleep, which in turn is important for several health benefits, including optimal body function, better mental health, and overall well-being.

How you rest & recover may be different to the next person. You might prefer to head for an easy walk outdoors. Someone else might prefer to kick the feet up and just chill completely for a day

My go to is to take a day off, head for an easy walk and a dip in the sea.

Start introducing more R&R into your routine and see your results grow.

Happy Bank Holiday Monday 👋

Ryan




Photos from R Hughes Fitness's post 23/04/2023

Fitness Awards 🏆

19/04/2023

Want to make this summer the one where you finally feel amazing?

Well,

I am looking for 8 motivated people to take part.

This is for women who want to loose up to 5- 10kg, get leaner, feel stronger and feel the best they have ever felt in a bikini this summer. 👙

This is for men who want to finally walk along the beach without having to wear a baggy t-shirt that is clinging to you because it's too hot 🥵

If you have tried quick fix diets in the past, and you achieved results very fast…

I'm sorry to tell you, but this is NOT one of those.

I ask for patience, and a commitment over a longer period of time and I can promise you this way you will never regress or revert to your previous physique.

How will the summer shape-up look?

☀️ You will eat a balanced diet everyday including meals you love and enjoy; no meal plans BUT an inclusive flexible approach to dieting - this has been my Day 1 approach and has worked for so many...

☀️ You will train like a boss, get stronger and fall in love with your tailor made workout plan

☀️ You will be kept accountable and supported along the way

☀️ Most importantly you will achieve confidence like you’ve never had before

Now… this is NOT for those who

❌ Are looking for a quick fix and will want to quit after a few slower weeks

❌ Don’t want to commit to the process

❌ Aren’t willing to adhere to plan and implement a few changes to their lifestyles to get you closer towards that goal

❌ Don’t want to take their own results seriously

HOWEVER ….

If you are ready to make that commitment and invest in YOU to achieve confidence you’ve not felt for a very long time…

It’s the perfect time to start.

You will also be entered into a random prize draw to win a £50 ASOS voucher to help kit out your summer wardrobe

So..

Interested in finding out more ?

DM the word ‘CHALLENGE’ and I will be in touch

18/04/2023

Are you seeing results like Louise has been?

I received this message yesterday from Louise. It honestly made my day.

It's messages like these that keep me going and help me love doing what I do, every single day.

I have put countless hours into my coaching, to become a better coach and to perfect the systems my team use every day to get the results they deserve.

Ask yourself;

Are you seeing the results you want from your programme? Does your coach have a good level of support for you?

If so, amazing 🙂

If not, then maybe its time for a change.

If you're fed up of going it alone, p*ssed off paying for a service that is bog standard or overwhelmed with the mis-information online,

Then,

Head to my profile > (.fitness) < hit the link in the bio and give me a quick
lowdown on where you’re at currently

It’ll take you 2-3min, MAX

Once I’ve received it, I’ll get back to you with 2-3 quick wins to start getting the results you deserve.

Ryan

30/03/2023

Stop neglecting your health…

I know s**t is tough at the moment for alot of us. Electric, Heating & Food prices are sky high…

The times we're living in right now are crazy

I'm not going to sit here and turn into a financial planner.

Telling you to cut this out and focus more on the pennies

That’s your business - not mine

But…

What I will sit here and tell you is this;

𝗗𝗢 𝗡𝗢𝗧 𝗡𝗘𝗚𝗟𝗘𝗖𝗧 𝗬𝗢𝗨𝗥 𝗛𝗘𝗔𝗟𝗧𝗛 & 𝗙𝗜𝗧𝗡𝗘𝗦𝗦!!!

It can be easy just to tuck yourself away and let life's stresses get on top of you.

But now more than ever, you should be focusing on improving your health & fitness, using it as an excuse to get out of the house, go for a walk or to the gym, to stay healthy both physically and mentally.

It can be a great way to clear the mind and help you think more clearly.

Make the most of better weather, longer stretches in the evenings. Get out and about and get moving.

Hope this is a nice reminder to keep putting you first..

Ryan




14/03/2023

What to do about St Patrick’s Day? ☘️

Or would it be better to say St Patrick’s Weekend? ☘️☘️

The one question that came up in nearly everyone’s check-ins last week was

What way do I approach St Paddy’s?

If you’re currently trying to drop body fat you can approach this one of two ways;

1) Not give a s**t, eat and train as normal this week then binge out on the day or over the weekend - BUT, you will likely see no progress this week and it may take longer to recover from your antics

~ OR ~

2) You can plan ahead. This is what my team are doing.

What we are doing is calorie banking around 100kcal - 120kcal per day this week. These calories will come from carbs & fats and their protein goal stays the same

This then gives you a safety buffer to work with on the day or over the weekend.

The team are also logging ahead of their partying and making wiser choices.

Where last year they may have went heavy at it, went for the fancy cocktails loaded with calories - they are now opting for low calorie / zero calorie mixer with spirits and accounting for it with their tracking

If they’re planning on eating out - high protein smarter options are the go to here - and same again, all accounted for as best as possible

It means then they have a clear picture as to where they stand with their calories, trying to maintain that deficit and see results but most importantly still enjoying their social life

We are avoiding not eating to allow for more calories - this can make your hangover 100x worse which can cause you to binge eat and makes it pointless

They are also making sure to keep water levels in check and staying hydrated the entire week.

So, it doesn’t have to be miserable in the days leading up to it and it doesn’t have to be complicated either. Just be prepared and organised and you should hopefully still see results while letting the hair down 💃🕺

Any questions, drop them below or throw me a quick message 👋

Ryan

Photos from R Hughes Fitness's post 10/03/2023

Oh look, Chicken, broccoli & rice. But with a twist 👌🏻

This recipe will get the taste buds flowing

One serving has just over 500kcal, over 40g protein and is sure to fill you & fuel you for longer 💪🏻

Calories - 527kcal
Protein - 48g
Carbs - 59g
Fat - 11g

Lower calorie alternative would be to reduce portion sizes to fit your macro & calorie goals or substitute the basmati rice for low carb rice

Let me know what you think of this recipe in the comments

Enjoy 🧑🏻‍🍳

Ryan





08/03/2023

Reality is, to get the results you want from your health & fitness journey, you’re mindset needs to be on point.

If you aren’t in the correct frame of mind to focus on the end goal, to focus on you and put the hard work in for what you want, then you’ll not get to where you want to be.

It’s easy to apply some of the tools you might be given, for example, a workout plan, but if you’re not determined and dedicated enough to stay consistent, apply all the measures to make progress, you’ll just be stuck at where you started.

It’s easy to fall off the tracks as well after maybe being on a rollercoaster for a few weeks.

It can just take one night out or one take-away to throw a spanner in the works.

What matters here is having the no BS mindset to be able to control these situations and get right back into routine.

Harsh reality is, “half-assing” any programme you’re following isn’t going to do you any favours.

Always remember why you started.

Think long-term and how much better you will feel when you hit your first 5k run/ PB your bench press/ drop the 2 dress sizes by summer.

Stay focused, stay dedicated and trust the process.

If it was easy everyone would do it.

Happy hump day 🐪

Ryan






07/03/2023

⚔️ ⚔️

This is some incredible progress being made by Louise.

Louise is 2 months into her journey with me.

Louise came onboard as she wanted to change her relationship with food, develop a healthier lifestyle, become more confident in herself and develop a more positive outlook on life.

To date she has;

✅ Improved her nutrition week on week - enjoying the foods she likes
✅ Has managed to incorporate a solid strength training routine into her lifestyle
✅ Built on her cardiovascular fitness by including running into her routine
✅ Confidence is through the roof
✅ Loving her journey to date

Nothing complicated here. No silly, whacky techniques being applied.

Simply consistent hard work, a balanced lifestyle, eating better and always remembering what the end goal is.

Excited to see what the next couple of months has in-store for Louise & we will be sure to keep you updated

If you want results like Louise – just DM me the word ‘RESULTS’

Chat soon

Ryan





Photos from R Hughes Fitness's post 03/03/2023

NEW Friday Recipe 🍝

This time I’ve a super healthy, tasty & high protein Penne Pasta Bolognese all under 500kcal for you to try

Calories - 482kcal
Protein - 43g
Carbs - 55g
Fats - 10g

You can make this a weekend treat by adding in some tasty garlic bread 🥖👌🏻

Enjoy & drop me a comment on how what you think 💭

Ryan

Photos from R Hughes Fitness's post 23/02/2023

If you're recently new to my page, a very warm welcome! 👋

If you've got any questions, queries or struggles, feel free to message me privately and I'll be more than happy to help!

22/02/2023

"Do you actually enjoy online coaching though?"

A question I have been asked a few times now...

And the short and simple answer is - Yes.

I get to help people achieve their dream body goals, improve their lifestyle, make them feel happier & more confident than they have ever felt before

What's not to love about that?

These WINS my team have achieved are incredible. They're just a small snippet of what they have accomplished over the last few weeks.

They're seeing improvements in their mental health. Dropping dress sizes and having to buy new clothing. Being able to perform in physically demanding jobs. Friends & family showering them in compliments.

These are the results alot of us "Dream" about having - and in reality - they are more than achievable with the right mechanisms in place and YOU have the drive to go and get them.

Got a question about the above?

Hit me with it below, and I’ll get right back to you privately 🙏

Ryan

21/02/2023

Pancake Tuesday 🥞 🍯

If you’re looking to make your own and need a high protein recipe, then give this a go 👩‍🍳👨‍🍳

Enjoy 😋

Ryan




13/02/2023

Don't let the weekend become your weak end ❌

Do you feel like it's always the weekends that let's you down when it comes to staying on track and achieving your goals?

Are you good Monday to Friday but as soon as Friday afternoon arrives you hit the f**k it button knowing that come Monday morning when you step on the scales that your going to give lots of f**ks?

Feeling like 'you've done it again'

'Feeling like a failure'

'Why do I keep ruining all of the progress I've made during the week at the weekend and ending up back at square one again come Monday?'

I used to be like you and do this EXACT same thing

This would result in something called the binge restrict cycle

Restricting heavily during the week (again) because I felt guilty and needed to undo all the crap I ate & drank at the weekend leading to me feeling deprived or I'd 'earned it' and binging again at the weekend.

Leaving me in this viscous cycle of feeling like I was dieting and working hard but not achieving any results and it was frustrating

Do you know how I changed this?

I changed my habits, I put structure and a plan in place and I stuck to it.

If I wanted to change, I had to BE the change.

I couldn't expect to live the same lifestyle I'd always lived but achieve a different goal

If this sounds familiar, you need to call yourself out on your BS and do the same thing.

If you want help and support with this DM me the word 'CHANGE' and let's have a chat about a plan that will work for you and get you out of this binge restrict cycle 🚀

07/02/2023

Stop over complicating things ❌

On the simplest level fat loss is calories in vs calories out.

Carbs are NOT gonna make you gain weight if you’re within your calories.

Carbs are your bodies main source of energy, not to mention they’re absolutely delicious 😋

Restricting certain foods or food groups, generally leads to overeating. Trust me I’ve been there 🙃

You’re going to stick to your diet if it’s enjoyable and doesn’t suck all the life out of you right? A life without carbs isn’t something I’d wanna be part of 😅

Stop trying to drop 3lbs+ per week, enjoy yourself at the same time & trust me, you won’t be restarting every Monday feeling like you’ve let yourself down again

It’s how I have operated my coaching from Day 1.

Every team member who has been onboard & is currently onboard have never had foods / food groups restricted from them and they have got results while enjoying the foods they enjoy

It’s a lifestyle change and this is how it should be.

If you’re not seeing results, restarting every Monday, restricting yourself from bread or just totally bamboozled by the whole thing, let’s have a quick chat and I’ll try get you on the right course of action

Drop me a DM: ‘ I WANT CARBS ‘ and we will chat more

Ryan

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