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Posts tagged as #rikfitdynamiccoaching on Instagram

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RIKFIT TIP! . HOW FLEXIBLE DIETING WORKS πŸ˜‹! . When it comes to flexible dieting, it's very easy for people to get the wrong idea... . People think you just eat copious amounts of shit food and some how magically lose weight. . However this is far from the truth! . Here's how it actually works: . 1. You set calorie targets that will progress you to your end goal. . The easiest way to do this would be by using an online calculator such as the harris-benedict calculation to set a baseline requirement. . Then you have a starting point with your calorie targets. . Scroll down our feed to see my previous infograph on calories or message me for more info on setting calorie targets. . 2. Set a baseline protein target. . Usually if you're weight training and looking to consume meals that fill you up so you're not constantly snacking throughout the day, your best bet is to have around 2g of protein per 1kg of body weight. . 3. You have the option to set carb and fat targets, however for the general public this isn't necessary. . As long as your calorie targets and protein targets are met, you should easily repair / develop muscle tissue as well as progress towards your weight management goal. . 4. Make sure the majority of your nutritional intake is of nutrient dense food sources. . These are foods such as meats, fish, poultry, eggs, dairy, fruit, veg, grains, nuts, oils etc... . Without nutrient dense food there will be a lack of micronutrients within your diet, which in turn can lead to a myriad of health complications if nutrient intake is chronically low. . 5. Save some calories for typical treat / junk foods. . This is why flexible dieting is so good. . You can simply save some calories for a late night snack, or possibly a meal with your friends or even a cinema trip with your partner. . Allowing these foods into your diet creates a much more flexible, varied and sociable diet that is extremely enjoyable and sustainable. . I could write so much more about all the
DRAG CURLS! . Have you every tried this Biceps Curl variation? . The main coaching point on this curl variation is to do what it says in the name, drag your elbows back as you curl the DBs upwards πŸ’ͺ. . By doing this you begin to lengthen your biceps slightly whilst you contract them, making it a nasty little combo in terms the way the load is placed upon the biceps muscles. . I would suggest starting with WBAR or barbell first, then moving onto DBs, by using a bar you will be able to drag the bar up your torso, making the movement easier to execute and progress from in the future πŸ˜‰. . Just make sure you don't rush your reps, and that you're isolating your biceps as much as you can to move the weight! . Anyway, give these bad boys a try and let me know what you think of them Team RikFit! . . . #rikfit #rikfitdc #rikfitdynamiccoaching #manchester #personaltrainer #fitness #healthy #happy #lifestyle #physio #rehab #prehab #athlete #mma #bodytransformation #grouptraining #outdoortraining #bodybuilding #physique #strongman #femaletraining #nutrition #flexibledieting #macros #calories
RIKFIT TIP! @ricky_rikfitdc . THE BEST TRAINING SPLIT! . You'll see a lot of training programs out there and coaches that claim to have "the best training program" or "the best training split" that will get you shredded in a couple of weeks and in the best shape of your life! . When the actual truth is that there is no best training routine or split... . There is simply the best one for you! . Everyone in this world has a unique life, sure some lives are similar to others, but no two lives are ever the same, hence why it's so important to always cater to the individual. . You can certainly still get results catering for a group, however the more people that get involved within the group, the lower the % of results overall, therefore decreasing the effectiveness of the training split. . Anyway, here's a general rule to follow that helps improve the effectiveness of your training split dependent on the amount of days you can train each week. . As mentioned in the info-graph, the more often you can train, the more time you can put into focusing on a set muscle or muscle group, therefore the less often you can train, the less time you can put into a set muscle or muscle group. . SIMPLE! . As usual, I hope you enjoyed this post and hopefully it's helped point you in the right direction in terms of developing an effective training split specific to your availability. Have a great day Team RikFit!
Getting back into some strength training again!! .  Having been so busy in the recent months training has been difficult but I feel like this strength program is getting me back on track πŸ’ͺ .  On my way to getting some big numbers back on my squat, excited to see what comes in the next few months 😁 .  As always from Team RikFit have a great and productive day!! .  #benrikfitdc #rikfitdc #rikfitdynamiccoaching #manchesterpt #personaltrainer #training #grouptraining #hypertrophy #strength #circuit #onetoone #flexibledieting #gains #girlswholift #iifym #bodytransformation #progress
RikFit Client Taylor Transformation! . SWIPE LEFT ⬅️, his back transformation is awesome! . Here's what Taylor had to say about training with us: . "I’ve had a great time at RikFit so far! The Male Group programme is extremely well put together and the motivation given daily by all the coaches makes a massive difference compared to training on your own, absolute great experience so far and I'd highly recommend RikFit to anyone looking to get serious results and value for moneyπŸ‘πŸ»!" . Outstanding work from this young Gent, you're an absolute pleasure to coach and we wish you the best results in the future! . RikFit Packages & Services: . - 1 persons coaching. - 2 persons coaching. - Small group coaching. - Morning group coaching. - Female group coaching. - Male group coaching. - Outdoor group coaching. - Online coaching. . To find out more or get on the waiting list, contact asap via: . - WWW.RIKFITDC.COM - INFO@RIKFITDC.COM - INSTAGRAM - @RIKFITDC - TWITTER - @RIKFITDC - FACEBOOK - /RIKFITDC . #rikfit #rikfitdc #rikfitdynamiccoaching #nutrition #training #health #fitness #recovery #strength #calories #macros #flexibledieting #happy #lifestyle #athlete #transformation #fatloss #hypertrophy #pt #manchester #education #personalcoach
RIKFIT CHRISTMAS GIVEAWAY WINNERS: . 1) Julie Wilson 2) @alexiscoleman_x  3) @celineflanagan_ . Congratulations! We will be in touch with you over the weekend to discuss/arrange your prizes. πŸŽ…πŸŒ² . Thank you to all of those who entered! Keep your eyes peeled for more competitions in the future. . If you would like any information or advice please don't hesitate to contact us 😁! . . . #rikfit #rikfitdc #rikfitdynamiccoaching #manchester #personaltrainer #fitness #healthy #happy #lifestyle #physio #rehab #prehab #athlete #mma #bodytransformation #calories #flexibledieting #macros #education #grouptraining #outdoortraining #bodybuilding #physique #strongman #competition
RESERVING SPOTS FOR 2019! .  As we know January is one of the busiest times of the year - especially for us coaches πŸ˜… .  Most people are working towards a goal from January whether it be for their summer holiday, could be a wedding or just to improve general health πŸ’ͺ .  I feel if you have got a goal to work towards it is important that you have a coach who cares about you - And someone you can put your utmost trust in 😁 .  So this is where I tell you I have limited spaces available for Private One to One coaching - so if you are interested in reserving your place for January 2019 please contact via; .  WWW.INSTAGRAM.COM/BEN_RIKFITDC  WWW.FACEBOOK.COM/BENRIKFITDC  BENMANNION94@OUTLOOK.COM  07727919966 .  #benmrikfit #rikfit #rikfitdynamiccoaching #manchesterpt #personaltrainer #training #grouptraining #hypertrophy #strength #pt #onetoone #coach #nutrition #flexibledieting #circuit #glutes #abs #outdoortraining #healthylife #goals #goalsetting
RikFit Clients Kiane & Steven have made some outstanding progress over the past few months! . It seems they can handle anything we throw at them πŸ˜‚. . Here's they are smashing a brutal full body session consisting of 2 pretty tough circuits πŸ’ͺ. . These clips were from the end if their session and they hardly have a sweat on πŸ˜…. . Always great to see parents leading by example and their kids following their lead! . Show your support for these these two awesome gents Team RikFit! . . . #rikfit #rikfitdc #rikfitdynamiccoaching #manchester #personaltrainer #fitness #healthy #happy #lifestyle #physio #rehab #prehab #athlete #mma #bodytransformation #calories #flexibledieting #macros #education #grouptraining #outdoortraining #bodybuilding #physique
RIKFIT TIP! . FATS! . Why is it that every macronutrient has been slated at some point in recent years? . Apparently, protein is bad for your kidneys... . Carbs are the devil’s food and cause numerous illnesses and diseases... . Oh yeah, and don't forget fats make you fat!... . For anyone who doesn't already know, all the above 3 points are a load of shite. . The truth is that each macronutrient is extremely beneficial to our health and without adequate amounts of each we would simply be malnourished, starving and eventually dead. . When it comes to Fats, there are many different forms. . There’re saturated fats, unsaturated fats, omega fats and trans fats. . Each form of fat plays a vital role in contributing to a healthy functioning body as long as they are consumed from a quality source of food. . Depending on what type of fat you're consuming determines what benefit it will most likely have on your body. . However, as a general rule, fats contribute to energy production, hormone production and cell permeability / signalling. . In terms of its calorie value, fat contains 9 calories per 1g of pure fat consumed, this makes it the most calorific macronutrient of all. . Does the fact that its high in calories make it bad for you? . NO! . It just means you have to be careful with the amount of high fat foods you consume. . The main point here is that fats are great but just be careful with the amount you consume. . Try to consume fats from nutrient dense food sources such as fish, nuts, avocado, olives etc... rather than opting for takeaways and junk foods. . At the end of the day, fat is an essential macronutrient and when we consume extremely low amounts in our diets, our body will pay the price for it. . As usual I hope you've enjoyed this post and have a great day Team RikFit!
REPOST!!! ***MAKE SURE YOU HEAD OVER TO @rikfitdc TO ENTER ASAP*** . Figured I'd share this post on my Coach page for anyone who might be missing out on the awesome RikFit Give Away πŸ€“πŸ˜. . GOOD LUCK PEOPLE! . . . As it’s nearly Christmas, we’ve decided to do a RikFit Give Away as a nice present for 3 lucky winners to use in the new year! . To enter, all you need to do is: . - Like this post. - Tag someone in the comments below. - Follow our page @rikfitdc . There will be a total of 3 winners in with a chance to win one of the following: . 1st prize - 1 Month Coaching 3x per week for FREE. . 2nd prize - 1 Month Coaching 3x per week for HALF PRICE. . 3rd prize - A Nutrition & Training program tailored specific to your wants needs & goals for FREE! . Winners will be picked at random this Friday 14th December via live stream and revealed on a post just incase you miss it. . Good luck Team RikFit and get sharing this to as many people as you can!!! . . . #rikfit #rikfitdc #rikfitdynamiccoaching #manchester #pt #fitness #healthy #happy #lifestyle #physio #rehab #prehab #athlete #mma #bodytransformation #calories #flexibledieting #macros #education #grouptraining #outdoortraining #competition #christmas #christmasgiveaway #giveaway
CARELESS OR CAREFUL? @ben_rikfitdc . In today's post I want to talk about a few tips on how to help you maintain your weight loss and where most people usually go wrong . Lots of people find it easy to lose weight, unfortunately most people don't know how to keep it off - this is where I'll be giving you a few tips on how to achieve this! . My own success to losing and maintaining weight hasn't come from any crazy diets or supplements but from hiring a great coach - learning how to develop good habits and behaviour patterns and being educated on how to have a flexible approach to tracking calories! . By no means was my journey perfect, there were plenty of stumbles along the way but coming through the stumbles is what made the difference for me. Just because you have a bad day it doesn't have to turn into a bad week! . Restricting yourself from having 'bad' foods never ends well, you will always want it more and this is likely to lead to a binge - I now go with the approach of if you want to have something have it, just don't go silly and remember the word moderation. . Finally, just enjoy this process you're going through - yes it may be tough at times but ultimately you are doing something to better yourself and that is half the battle won already! . I hope you was able to take some inspiration from this post and do not be afraid to message me or any RikFit coaches for advice, as always from Team Rikfit have a great and productive day! . . . #benrikfitdc #rikfit #rikfitdynamiccoaching #pt #manchesterpt #personaltrainer #fatloss #weightloss #training #strength #hypertrophy #circuit #gains #nutrition #healthyliving #flexibledieting #macronutrients #protein #carbs #fat #lifestyle #happy #life #bodytransformation
CARELESS OR CAREFUL? .  In today's post I want to talk about a few tips on how to help you maintain your weight loss and where most people usually go wrong .  Lots of people find it easy to lose weight, unfortunately most people don't know how to keep it off - this is where I'll be giving you a few tips on how to achieve this! .  My own success to losing and maintaining weight hasn't come from any crazy diets or supplements but from hiring a great coach - learning how to develop good habits and behaviour patterns and being educated on how to have a flexible approach to tracking calories! .  By no means was my journey perfect, there were plenty of stumbles along the way but coming through the stumbles is what made the difference for me. Just because you have a bad day it doesn't have to turn into a bad week! .  Restricting yourself from having 'bad' foods never ends well, you will always want it more and this is likely to lead to a binge - I now go with the approach of if you want to have something have it, just don't go silly and remember the word moderation. .  Finally, just enjoy this process you're going through - yes it may be tough at times but ultimately you are doing something to better yourself and that is half the battle won already! .  I hope you was able to take some inspiration from this post and do not be afraid to message me or any RikFit coaches for advice, as always from Team Rikfit have a great and productive day! .  #benrikfitdc #rikfit #rikfitdynamiccoaching #pt #manchesterpt #personaltrainer #fatloss #weightloss #training #strength #hypertrophy #circuit #gains #nutrition #healthyliving #flexibledieting #macronutrients #protein #carbs #fat #lifestyle #happy #life #bodytransformation
RIKFIT CHRISTMAS GIVE AWAY πŸŒ²πŸ’°πŸš¨!!! . As it’s nearly Christmas, we’ve decided to do a RikFit Give Away as a nice present for 3 lucky winners to use in the new year! . To enter, all you need to do is: . - Like this post. - Tag someone in the comments below. - Follow our page @rikfitdc . There will be a total of 3 winners in with a chance to win one of the following: . 1st prize - 1 Month Coaching 3x per week for FREE. . 2nd prize - 1 Month Coaching 3x per week for HALF PRICE. . 3rd prize - A Nutrition & Training program tailored specific to your wants needs & goals for FREE! . Winners will be picked at random this Friday 14th December via live stream and revealed on a post just incase you miss it. . Good luck Team RikFit and get sharing this to as many people as you can!!! . . . #rikfit #rikfitdc #rikfitdynamiccoaching #manchester #pt #fitness #healthy #happy #lifestyle #physio #rehab #prehab #athlete #mma #bodytransformation #calories #flexibledieting #macros #education #grouptraining #outdoortraining #competition #christmas #christmasgiveaway #giveaway
PENDLAY ROWS! . This is a pretty awesome to challenge your pulling and core strength. . However, be warned, DO NOT underestimate them! . They look far easier than they actually are πŸ˜‚. . Ricky here might look like he's repping the weight quite easily, but in actual truth, his head feels like it's going to explode as he tries to keep his body in a fixed position whilst rowing the bar to his chest. . COMMON MISTAKE: One thing to watch out for on this exercise is raising your body up with the bar as you pull it up. . People tend to turn this into a crazy half deadlift bent over row, rather than maintaining a solid braced abdominal wall, fixed stance and neutral spine. . If you struggle with this movement, then take it easy and elevate a low to moderate weight on some blocks in order to make the bar higher up, then with time increase the weight, lower the blocks and before you know it you'll be a pendlay row pro πŸ˜ŽπŸ‹οΈ‍β™‚οΈπŸ‹οΈ‍♀️. . Anyway, as usual we hope you enjoyed this post and found it informative, have a great day Team RikFit! . . . #rikfit #rikfitdc #rikfitdynamiccoaching #manchester #personaltrainer #fitness #healthy #happy #lifestyle #physio #rehab #prehab #athlete #mma #bodytransformation #calories #flexibledieting #macros #education #grouptraining #outdoortraining #bodybuilding #physique #strongman #femaletraining
Mollie from the Female Group killing a tough superset finisher πŸ˜… .  This lady turns up to every session and gives it her absolute all, with a big smile on her face may I add 😁 .  Some awesome progress has been made by Mollie in the past few months and I'm sure there's more to come 😱πŸ’ͺ .  Please show your support for Mollie and the Female Groups πŸ‘ .  #benrikfitdc #rikfitdc #rikfitdynamiccoaching #manchesterpt #personaltrainer #training #grouptraining #hypertrophy #strength #circuit #glutes #gains #girlswholift #gym #pt #flexibledieting #progress
RikFit Client Megan Transformation! . SWIPE LEFT ⬅️! . Here's what Meg had to say about training with us: . "When I first started with RIKFIT two years ago I never thought that I’d become so passionate about fitness, it really has changed my life. Not only have I lost weight I have become more educated on nutrition and how to stay fit and healthy! It has gave me more confidence in myself and I couldn’t ask for anything more from RIKFIT, everything they do and have done is amazing and will forever have a positive impact on my life." . Outstanding work from this young Lady, you're an absolute pleasure to coach and we wish you the best results in the future! . RikFit Packages & Services: . - 1 persons coaching. - 2 persons coaching. - Small group coaching. - Morning group coaching. - Female group coaching. - Male group coaching. - Outdoor group coaching. - Online coaching. . To find out more or get on the waiting list, contact asap via: . - WWW.RIKFITDC.COM - INFO@RIKFITDC.COM - INSTAGRAM - @RIKFITDC - TWITTER - @RIKFITDC - FACEBOOK - /RIKFITDC . #rikfit #rikfitdc #rikfitdynamiccoaching #nutrition #training #health #fitness #recovery #strength #calories #macros #flexibledieting #happy #lifestyle #athlete #transformation #fatloss #hypertrophy #pt #manchester #education #personalcoach
RIKFIT TIP! @ricky_rikfitdc . Here's one for all you parent’s out there! . Should Children Train? . Well guess what?... Of course, they should! . It's a common misconception that children shouldn't train from a young age... the most common myth being that training stunts growth from a young age, when in actual truth it helps support solid bone, joint & body tissue development, especially if it's alongside a good diet. . Obviously, you shouldn't put your children through frequent strenuous heavy weight training sessions, as your main focus with your child should be to focus on good habits, behaviour patterns & developing solid movement / motor skills that they can build on in the future. . But there is no reason why they cannot lift low-moderate loads from a young age, just remember to focus on good form and functional movements / skills before you progress things any further. . The main thing above all though is that they have fun doing it! Keep them active, try loads of different sports, lift some weights, get them strong and watch your children reap the rewards as they grow up living a healthy happy life! . Anyway, as usual I hope you all enjoyed this post and have a great day Team RikFit.
RIKFIT TIP! . CARBOHYDRATES! . Carbohydrates seem to have developed a really bad reputation over the years. . Many nutrition Gurus tend to claim that "carbs are bad for you", "carbs make you fat", "carbs cause cancer" etc... . Which is an absolute giant pile of rubbish! . The reason why these bold claims are so commonly made is due to the fact that certain countries that consumed a diet high in carbohydrates was also linked to obesity. . People made the link that high carbs & high insulin levels resulted in weight gain, which then resulted in obesity and quite the myriad of health conditions. . However, they were all plain and simply just links... The evidence produced for this was highly bias and flawed. . The actual truth about the main cause of obesity is excess calorie consumption. . If you consume more calories than you expend for a chronic period of time, you're going to store excess energy as fat and put on a considerable amount of weight, which in turn could lead to obesity, which in turn could lead to the myriad of health conditions. . Common sense tells you that anything consumed in excess or even anything done in excess can potentially be very bad for you. . It doesn't matter whether its protein, carbs, fat, or alcohol, if you consumed enough of them and it exceeds your daily calories requirements, you're going to get fat. . Numerous people have proven that carbs aren't the cause of obesity by carrying out calorie restrictive diets that are high in carbohydrates and meet their daily protein requirements. . As long as calories are taken into consideration, the results are always the same, people lost unwanted fat and become much healthier as a result of this! . The whole dogma around carbs is just something that a fair few idiots taken out of context and tried to claim that a single macronutrient (that is highly beneficial for physical and mental performance) is somehow very bad for us and should be eliminated completely from our diets. . stupid right!?
MY TRANSFORMATION! . Hopefully you have all seen my Insta story/highlight of my physique progress, but if not, here's a post to fill you in on where I started to roughly where I am now 😁. . Here I am... 16 year old Rick compared to 21 year old Rick... Quite a bit of a different right πŸ˜‚? . We all progress at different rates... for me I've always been someone who sees minimal changes year after year, but it wasn't until I looked back 5 years that I realised "Shit! I've not done too bad!". . What a journey that 5 years was πŸ˜…. . To be completely honest with you, my first 3 years consisted of repeated mistakes which left me in a little bit of a rut (the fitness industry can be very misleading and actually dangerous/harmful to your health). . It wasn't till the next 2 year's where I actually learned from my mistakes and made some decent HEALTHY progress 🍏. . Now I'm 23 and I've learned some more valuable lessons... one of which is that sometimes in order to kick ass in one area in life, you've got to cut some slack in other areas of life, and for me that meant less hours training myself and more hours developing myself as person and my business @rikfitdc ! . Even though I may have lost 2 years of potential physique progress, it dosnt matter to me as I'm very content with how I look πŸ€“πŸ’ͺ. . This dosnt mean I don't give a fuck and I'll neglect how I look, it just means I'm happy with setting more simpler goals in maintaining a healthy lifestyle for now and focus on a decent routine. . Will I focus on my physique in the future and try to develop it further? Well most likely yes, but for now there's a much bigger picture to focus on, and that's sorting my life for the future πŸ˜‰. . Anyway hopefully this has given you a little insight on my physique journey and stay tuned to hear more! . . . #rikfit #rikfitdc #rikfitdynamiccoaching #manchester #pt #fitness #healthy #happy #lifestyle #physio #rehab #prehab #athlete #mma #bodytransformation #grouptraining
RikFit Client Megan Transformation! . SWIPE LEFT ⬅️! . Here's what Meg had to say about training with us: . "When I first started with RIKFIT two years ago I never thought that I’d become so passionate about fitness, it really has changed my life. Not only have I lost weight I have become more educated on nutrition and how to stay fit and healthy! It has gave me more confidence in myself and I couldn’t ask for anything more from RIKFIT, everything they do and have done is amazing and will forever have a positive impact on my life." . Outstanding work from this young Lady, you're an absolute pleasure to coach and we wish you the best results in the future! . RikFit Packages & Services: . - 1 persons coaching. - 2 persons coaching. - Small group coaching. - Morning group coaching. - Female group coaching. - Male group coaching. - Outdoor group coaching. - Online coaching. . To find out more or get on the waiting list, contact asap via: . - WWW.RIKFITDC.COM - INFO@RIKFITDC.COM - INSTAGRAM - @RIKFITDC - TWITTER - @RIKFITDC - FACEBOOK - /RIKFITDC . #rikfit #rikfitdc #rikfitdynamiccoaching #nutrition #training #health #fitness #recovery #strength #calories #macros #flexibledieting #happy #lifestyle #athlete #transformation #fatloss #hypertrophy #pt #manchester #education #personalcoach
My very own Transformation, swipe left to check it out ⬅️πŸ’ͺ .  RikFit Client & Coach Ben Transformation! . Here's what Ben had to say about training with us: . "As cliche as it sounds joining RikFit really changed my life. Teaching me how to get out of bad habits and replacing them with much better sustainable ways. Also teaching me so many new things about training made me realise where I went wrong in the past. RikFit didn't only change transform my body, but inspired me to change my career so I can help others like me and live the life I want to live! I would do nothing but advocate you to join RikFit if you want to change your life". . Outstanding work from this young Gent, you're an absolute pleasure to coach and we wish you the best results in the future! . RikFit Packages & Services: . - 1 persons coaching. - 2 persons coaching. - Small group coaching. - Morning group coaching. - Female group coaching. - Male group coaching. - Outdoor group coaching. - Online coaching. . To find out more or get on the waiting list, contact asap via: . - WWW.RIKFITDC.COM - INFO@RIKFITDC.COM - INSTAGRAM - @RIKFITDC - TWITTER - @RIKFITDC - FACEBOOK - /RIKFITDC . #rikfit #rikfitdc #rikfitdynamiccoaching #nutrition #training #health #fitness #recovery #strength #calories #macros #flexibledieting #happy #lifestyle #athlete #transformation #fatloss #hypertrophy #pt #manchester #education #personalcoach #grouptraining  @ Rik Fit Dynamic Coaching
Check out RikFit Client Jack smashing an upper body session as part of the Male Group! . This Gent has lossed some serious weight over the past 3 month and he's made awesome progress considering he has a crazy work schedule and pretty much works non stop 7 days a week. . It's been awesome to see his strength progress too over the past 3 months πŸ’ͺ. We've had to work around a few injuries and niggles but overall he's managed to considerably bump the numbers up on every lift he's performed! . Anyway, we just wanted to give you a shoutout jack because you're an absolute pleasure to coach and we can't wait to see your results on the next 3 month block in the new year. . Show your support in the comments below people! . . . #rikfit #rikfitdc #rikfitdynamiccoaching #manchester #personaltrainer #fitness #healthy #happy #lifestyle #physio #rehab #prehab #athlete #mma #bodytransformation #calories #flexibledieting #macros #education #grouptraining #outdoortraining #bodybuilding #physique #strongman #femaletraining
SMART SAVINGS! @ben_rikfitdc . Fresh vs Frozen Veg - one of the many debates when it comes to nutrition! The main point being that 'frozen veg loses most of its nutritious value compared to fresh'. . Well I can tell you that is not the case - frozen veg withholds many of its nutrients if it is blanched (dipped in boiling water) before being froze. It has been shown that the best cooking method to keep the nutrients packed in is steaming for both fresh and frozen - which means you're still getting plenty out of frozen vegetables! . As you can see above for an extra £0.37 you're getting double the amount of vegetables - plus the average life of fresh veg is a few days, whereas frozen will last you a long time. This could come to save you over £10 a month😱!!! . This is all down to personal preference once again as some people just enjoy fresh more than frozen - but if you're not fussed with which you have I would definitely recommend frozen as nutritionally it is not detrimental and you're saving money - double winningπŸ˜…. . As always I hope you found this post useful and I'd love to hear any questions and opinions you may have on this post/topic! . . . #benrikfitdc #rikfitdc #rikfitdynamiccoaching #personaltrainer #pt #manchester #smartsavings #veg #vegetables #nutrition #calories #macros #carbs #fat #protein #macros #macrnutrients #micronutrients #flexibledieting #caloriesareking #healthy #life #lifestyle
SMART SAVINGS! .  Fresh vs Frozen Veg - one of the many debates when it comes to nutrition! The main point being that 'frozen veg loses most of its nutritious value compared to fresh' .  Well I can tell you that is not the case - frozen veg withholds many of its nutrients if it is blanched (dipped in boiling water) before being froze. It has been shown that the best cooking method to keep the nutrients packed in is steaming for both fresh and frozen - which means you're still getting plenty out of frozen vegetables! .  As you can see above for an extra £0.37 you're getting double the amount of vegetables - plus the average life of fresh veg is a few days, whereas frozen will last you a long time. This could come to save you over £10 a month😱!!! .  This is all down to personal preference once again as some people just enjoy fresh more than frozen - but if you're not fussed with which you have I would definitely recommend frozen as nutritionally it is not detrimental and you're saving money - double winningπŸ˜…. .  As always I hope you found this post useful and I'd love to hear any questions and opinions you may have on this post/topic! .  #benrikfitdc #rikfitdc #rikfitdynamiccoaching #personaltrainer #pt #manchester #smartsavings #veg #vegetables #nutrition #calories #macros #carbs #fat #protein #macros #macrnutrients #micronutrients #flexibledieting #caloriesareking #healthy #life #lifestyle
RikFit Client Jack Transformation! . SWIPE LEFT TO CHECK OUT JACKS ARM & LEG GAINS ⬅️! . Here's what Jack had to say about training with us: . "Starting at rikfit with Ricky, has got to be one of the best decisions I made in my continued journey, i wouldn’t be where I am today if it wasn’t for rikfit, his knowledge helped me and still helps me 2 years on. He’s wasnt just my coach, but also became a friend, never a dull moment and I would recommend going to joining the rikfit if you want to get in great shape or even if you're just starting out." . Outstanding work from this young Gent, you're an absolute pleasure to coach and we wish you the best results in the future! . RikFit Packages & Services: . - 1 persons coaching. - 2 persons coaching. - Small group coaching. - Morning group coaching. - Female group coaching. - Male group coaching. - Outdoor group coaching. - Online coaching. . To find out more or get on the waiting list, contact asap via: . - WWW.RIKFITDC.COM - INFO@RIKFITDC.COM - INSTAGRAM - @RIKFITDC - TWITTER - @RIKFITDC - FACEBOOK - /RIKFITDC . #rikfit #rikfitdc #rikfitdynamiccoaching #nutrition #training #health #fitness #recovery #strength #calories #macros #flexibledieting #happy #lifestyle #athlete #transformation #fatloss #hypertrophy #pt #manchester #education #personalcoach
RIKFIT TIP! . PROTEIN! . What is protein? . Protein is simply a macronutrient that plays a vital role in muscle recovery and development. . Without protein it would be extremely hard for us to perform and develop a lean/muscular physique. . People tend to think that protein is only responsible for muscular repair and development, however its responsible to repair and development in a bodily tissue e.g. muscle, ligaments, tendons, skin etc... . In terms of its nutritional value it contains 4 calories per 1g of protein consumed. . To put this into content it basically means that if you eat 100g of chicken breast, it won't be 400 calories just because it’s a food that is high in protein. it’s actually roughly around 150 calories because the 100g of chicken breast contains only roughly 30g of protein, therefore the calories from protein in 100g of chicken breast would be around 120 calories worth of pure protein, the remainder calories will come mainly from fats. . Hopefully this makes sense as we know it can be quite confusing! . Protein is also great for filling you up for longer due to its slower digestion rate meaning it should be a staple requirement in most meals. . Also, another key thing to note is that everyone has a rough baseline of protein needs that should be consumed daily to keep bodily tissues healthy and help you function efficiently. . The amount mainly varies dependent on activity levels, but I would recommend going no lower than 0.8g per 1kg of body weight if your sat on your but all day, and around 2.2g per 1kg of body weight if your extremely active every day. . Oh, and finally foods that are high in protein are Meats, Fish, Poultry, Eggs, Dairy and Protein supplements! . So, try a build all your meals around on these sources of protein in order to meet your daily requirements and feel satisfied after every meal. . That’s pretty much everything you need to know about protein for now, so I hope you've enjoyed this post and have a great day
JANUARY UPDATE! . As most of you already know, at RikFit we are busy all year round, however January - March is pure mayhem 🀯 with tons of people getting in touch last minute to start training and get in the best shape of their life πŸ’ͺ! . When it comes to The RikFit Group Training, if you want to get on board, you have to reserve your place prior to a 3 month block. . If you don't reserve it, you won't be allowed on 😒, and we hate having to turn people away and refer them on. . So if you're interested in finding out more about our groups, MESSAGE US ASAP to find out more information! . The info for the current availability of each group is in the image: . Morning 6am - booked full β˜€οΈ. . Female 6pm - 1 space πŸ‹οΈ‍♀️. . Female 7pm - 2 spaces πŸ‹οΈ‍♀️. . Male 8pm - 4 spaces πŸ‹οΈ‍♂️. . Don't forget to contact asap for more info or secure your place for Jan! . INFO@RIKFITDC.COM . 07736323053 . WWW.FACEBOOK.COM/RIKFITDC . WWW.INSTAGRAM.COM/RIKFITDC . Have a great evening Team RikFit! . . . #rikfit #rikfitdc #rikfitdynamiccoaching #manchester #personaltrainer #fitness #healthy #happy #lifestyle #physio #rehab #prehab #athlete #mma #bodytransformation #calories #flexibledieting #macros #education #femalegrouptraining #malegrouptraining #morninggrouptraining #grouptraining
THANK YOU VERY MUCH people for following this new account 😁! . I've decided to differentiate myself officially from my personal account @rickygibbins (which will be private as of this evening) and business account @rikfitdc in order to have a better connection as a coach with all of you lovely Ladies & Gents. . On this page you will be able to see regular outstanding transformations, more professional "straight to the points", plenty of educational content and loads of important updates and big news for 2019 πŸ’ͺπŸ€“! . One important bit of news is that I'm now becoming a PT mentor as of January! I'll be working alongside @thefitnessgrp to provide quality personal training courses, but as always I'm going to have something in the loop that will make my courses stand out more than most πŸ˜‰. . More information will be provided on that in the upcoming weeks, but please make sure you stay tuned to this page (turn on post notifications) as I have some VERY BIG NEWS coming soon! . Anyway like I said, thank you all for following this page and supporting me and please don't hesitate to get in touch with me and be active on my feed as I'd love to chat and help all of you out to the best of my abilities! . Have a great day Team! . . . #rikfit #rikfitdc #rikfitdynamiccoaching #manchester #personaltrainer #thefitnessgroup #fitness #healthy #happy #lifestyle #physio #rehab #prehab #athlete #mma #bodytransformation #calories #flexibledieting #macros #education #mentor #nutritionadvice #fitnessadvice #strengthandconditioning #mentalhealth
Client Lawrence performing a tough tri-set to finish off his session πŸ’ͺ .  It's great to see Lawrence still making progress with such a busy life at the moment! .  Although nutrition hasn't been perfect were gonna knuckle down in the next few weeks to make sure the progress gets even better 😁 .  Please show your support for Lawrence and keep an eye out for more things to come for him in the future! .  #benmrikfit #rikfitdc #rikfitdynamiccoaching #manchesterpt #personaltrainer #training #grouptraining #hypertrophy #strength #circuit #arms #biceps #triceps #gains
Check out RikFit Client Mollie smashing a full body session as part of the Female Group! . We've been wanting to give this lady a shout out for so long πŸ˜†. . Mollie is an absolute pleasure to coach and to have in the Ladies Group. . She always comes in with a huge smile on her face, lifts up everyone around her and then kicks ass in each and every session she performs πŸ’ͺ. . This lady has made outstanding progress with her physique and strength. She literally couldn't squat the bar when she started but now she can squat 50kg+ for reps πŸ‹οΈ‍♀️. . Please show your support for this awesome woman in the comments below! . Also give this session a try, all exercises are 12 reps for 3 sets πŸ˜±πŸ˜‚. . Have a great day Team RikFit! . . . #rikfit #rikfitdc #rikfitdynamiccoaching #manchester #pt #fitness #healthy #happy #lifestyle #physio #rehab #prehab #athlete #mma #bodytransformation #grouptraining #outdoortraining #bodybuilding #physique #strongman #femaletraining #nutrition #flexibledieting #macros #calories #iifym
RIKFIT TIP! @ricky_rikfitdc . Building a bigger butt is just like building any other muscle in the body πŸ’ͺ... . There's no secret method, but there are some key principles you have to follow in order to develop a muscle, or in this case specifically, your butt! . Here's what you have to do: . 1. Frequently train your legs! In order to develop your Glutes, you have to place stress upon them frequently for them to grow πŸ‘. . The Glutes are very large powerful muscles, and even though they may be strong, they are actually quite lazy and inactive in our day and age (mostly due to all the sitting down we do), hence why it’s so important to train them multiple times a week. . 2. Focus on compound lifts more so than band work πŸ‹οΈ‍♀️! . More specifically, focus on Glute focused compound lifts. . You can train legs 3 x per week and easily target your Quads (front of your thighs) rather than your Glutes, or vise versa. . It all comes down to exercise choice and execution. . Implement plenty of Bridges, Long Stance Lunges, Glute Focused Squats & Deadlifts, and then you can throw your banded work in here and there to isolate those Glutes and pump some blood into them at the beginning or end of your sessions. . 3. Hit your protein & calorie requirements πŸ—! . Muscle simply can't be built without meeting your basal protein requirements, personally I would advise aiming for 4 servings of protein a day (to keep it simple). . Alongside this, you need to take into account your calorie intake. If you're overweight, then eating in a calorie deficit is going to be a great way to lose some fat and finally get those butt cheeks on show. . If you're happy with your current condition but just want to try and develop slightly more defined Glutes, then eating at a calorie maintenance should be fine. . Finally, if you're not happy with your size and want to build, eat in a calorie surplus in order to pack on some size! . 4. Stay consistent πŸ€“! . Again, just like building
RikFit Client & Coach Ben Transformation! . Here's what Ben had to say about training with us: . "As cliche as it sounds joining RikFit really changed my life. Teaching me how to get out of bad habits and replacing them with much better sustainable ways. Also teaching me so many new things about training made me realise where I went wrong in the past. RikFit didn't only change transform my body, but inspired me to change my career so I can help others like me and live the life I want to live! I would do nothing but advocate you to join RikFit if you want to change your life". . Outstanding work from this young Gent, you're an absolute pleasure to coach and we wish you the best results in the future! . RikFit Packages & Services: . - 1 persons coaching. - 2 persons coaching. - Small group coaching. - Morning group coaching. - Female group coaching. - Male group coaching. - Outdoor group coaching. - Online coaching. . To find out more or get on the waiting list, contact asap via: . - WWW.RIKFITDC.COM - INFO@RIKFITDC.COM - INSTAGRAM - @RIKFITDC - TWITTER - @RIKFITDC - FACEBOOK - /RIKFITDC . #rikfit #rikfitdc #rikfitdynamiccoaching #nutrition #training #health #fitness #recovery #strength #calories #macros #flexibledieting #happy #lifestyle #athlete #transformation #fatloss #hypertrophy #pt #manchester #education #personalcoach #grouptraining
RIKFIT TIP! . MACRONUTRIENTS (MACROS)! . What exactly are macros? . Well macros are simply nutrients that need to be consumed in large amounts on a daily basis to meet our daily requirements. . Each macronutrient has it's own nutritional value as well as it's own responsibility in keeping the body functioning efficiently. . There are numerous macronutrients but the main 3 that are monitored for body composition and performance goals are as follows: . PROTEIN - This macronutrient is mainly responsible for tissue repair and development. It contains 4 calories per 1g of protein consumed. . Foods that are high in protein are meats, fish, poultry, eggs, dairy products and protein shakes. . CARBOHYDRATES - These are the body's main and fastest source of energy. They contain 4 calories per 1g of carbs consumed. . Foods that are high in carbohydrates are grains, tubers, breads and fruits. . FATS - These are mainly responsible for keeping cells healthy but can also be used as another source of energy. They contain 9 calories per 1g of fats consumed. . Foods that are high in fats are nuts, seeds, olives, avocados, butters and oils. . NOTE: All foods will contain each macronutrient within them, however some foods may have a large amount of one macro and hardly anything of another. On the other hand some foods can be quite evenly distributed in terms of macronutrient balance. . The key is to keep your nutritional intake varied and not to excessively restrict a set macronutrient if you want to live a healthy lifestyle. . As a general rule I would advise building your meals around a source of protein, adding plenty of vegetables/salads, a moderate amount of carbs and a small amount of fats. . However in order to guarentee results calories and macros must be monitored according to the individual needs. . Anyway as usual I hope you enjoyed this post and have a great day Team RikFit! . . . #rikfit #rikfitdc #rikfitdynamiccoaching #manchester #pt #fitness #healthy #happy #lifestyle
Great outing with a few of the RikFit from our Female Group on the weekend 😁. . Obviously we all broke out! . Can't wait for the Christmas doo with the full RikFit Family πŸ˜†. . . . #rikfit #rikfitdc #rikfitdynamiccoaching #manchester #pt #personaltrainer #fitness #healthy #happy #lifestyle #physio #rehab #prehab #athlete #mma #bodytransformation #calories #flexibledieting #macros #business #strengthandconditioning #education #transformation
RikFit Client Emma Transformation! . SWIPE LEFT ⬅️! . Here's what Emma had to say about training with us: . "I started the female group sessions with Ricky before my wedding to help me feel amazing in my wedding dress. I did 2 months of group training at Rik Fit and then 1 month of training using RikFit online. The group sessions were great and Ricky and the other PTs kept it fun but pushed me at the same time! The other girls who went were all so nice and it was fun to train with them! I saw such a huge difference to my figure after 3 months and couldn’t have been happier with the results! If you want to see a huge difference, feel like you have double the energy, feel strong and be much more confident in yourself then RikFit is for you!" . Outstanding work from this young Lady, you're an absolute pleasure to coach and we wish you the best results in the future! . RikFit Packages & Services: . - 1 persons coaching. - 2 persons coaching. - Small group coaching. - Morning group coaching. - Female group coaching. - Male group coaching. - Outdoor group coaching. - Online coaching. . To find out more or get on the waiting list, contact asap via: . - WWW.RIKFITDC.COM - INFO@RIKFITDC.COM - INSTAGRAM - @RIKFITDC - TWITTER - @RIKFITDC - FACEBOOK - /RIKFITDC . #rikfit #rikfitdc #rikfitdynamiccoaching #nutrition #training #health #fitness #recovery #strength #calories #macros #flexibledieting #happy #lifestyle #athlete #transformation #fatloss #hypertrophy #pt #manchester #education #personalcoach
RIKFIT TIP! . Back with another infograph, this time on calories! . This is something everyone should know if they want to improve their physique and level of performance. . If you eat at a calorie deficit (less calories than you need to stay the same weight) you will lose weight. . If you eat at a calorie maintenance (the exact amount of calories you need to stay the same weight) you will maintain weight. . If you eat at a calorie surplus (more calories than you need to stay the same weight) you will gain weight. . Simple! . How do you figure out your calorie requirements? . 1. You can hire a well educated and experianced coach. . 2. You could search online for a calculator such as the harris-benedict formula. . 3. You could use a calorie tracking app such as My Fitness Pal. . All of the above are a great starting point that can be altered accordingly in order to consistently progress toward your goal! . As usual we hope you enjoyed this and have a great day Team. . . . #nutrition #nutritioncoach #training #fitness #healthy #strong #lifestyle #grouptraining #maletraining #femaletraining #girlswholift #outdoortraining #rikfittip #rikfit #rikfitdc #rikfitdynamiccoaching #coach #manchester #privatecoaching #personaltrainer #mma #ufc #basketball #football #sport #athlete
@rikfitdc BIG NEWS COMING SOON 🀯! . So some of you may know we have numerous projects on the go at the moment... πŸ€“. . Even though we can't reveal them all just yet, we can however let you know that we have something very exciting in the works with @trident.fitness ready to reveal in the upcoming weeks. . Here we are with a few members of our new board team discussing plans for our new project and finalising things for January 2019 πŸ’ͺ. . Interested in finding out more? . Then make sure you're checking out our Instagram and Facebook for the BIG REVEAL! . Thank you very much to @penkethgroup for facilitating the meeting and to the rest of the board. . Have a great day Team RikFit! . . . #rikfit #rikfitdc #rikfitdynamiccoaching #manchester #pt #personaltraining #fitness #healthy #trident #tridentfitness #spinningfields #training #gym #nutrition #education #transformation #bodytransformation #macros #calories #flexibledieting
RikFit Client Tim Transformation! . SWIPE LEFT ⬅️! . Here's what Tim had to say about training with us: . "I started RikFit with the intention of doing a month or so to learn a few things to take away for training myself in the gym... After a month at RikFit I didn't want to leave! RikFit gives you so much attention. They explain everything to you to help you understand what you're doing, why you're doing it and how it works. Their passion for training really rubs off on you. I hope to return for even more great results in the near future." . Outstanding work from this young Gent, you're an absolute pleasure to coach and we wish you the best results in the future! . RikFit Packages & Services: . - 1 persons coaching. - 2 persons coaching. - Small group coaching. - Morning group coaching. - Female group coaching. - Male group coaching. - Outdoor group coaching. - Online coaching. . To find out more or get on the waiting list, contact asap via: . - WWW.RIKFITDC.COM - INFO@RIKFITDC.COM - INSTAGRAM - @RIKFITDC - TWITTER - @RIKFITDC - FACEBOOK - /RIKFITDC . #rikfit #rikfitdc #rikfitdynamiccoaching #nutrition #training #health #fitness #recovery #strength #calories #macros #flexibledieting #happy #lifestyle #athlete #transformation #fatloss #hypertrophy #pt #manchester #education #personalcoach
RIKFIT TIP! . Don't know where to start with your nutrition? . Well here's what I would suggest doing in order to build some solid foundations to work from in the future! . Focus on developing healthy habits and behaviour patterns in order to sustain your results long term and maintain a healthy lifestyle! . Most people tend to get well ahead of themselves when pursuing a physique or performance goal. . Instead of developing a solid structure and foundation to achieving their goals, they get too caught up with supplements, meal timing, diets and crazy training programs. . Sure they may get some results from the above, however the results will not last long term! This is for one simple reason, THEY DO NOT HAVE THE HABITS IN PLACE TO SUSTAIN THEIR RESULTS! . Here's what should be focused on: . Consuming nutrient dense food 🍏. . Staying hydrated πŸ’¦. . Building your meals around a protein source πŸ—. . Fill your meals with plenty of veggies/salads πŸ₯•. . Maintaining high activity levels πŸ•Ί. . Getting a good night sleep πŸ˜ͺ. . Managing stress 😑😁. . Focus on all the above and you will start to see some initial results and will most certainly be living a healthy lifestyle! . As usual I hope you enjoyed this post! . Have a great day Team! . . . #rikfit #rikfitdc #rikfitdynamiccoaching #coach #manchester #privatecoaching #personaltrainer #fitness #healthy #happy #lifestyle #physio #rehab #prehab #athlete #mma #bodytransformation #grouptraining #outdoortraining #bodybuilding #physique #strongman #femaletraining #nutrition #flexibledieting
Thank you very much to everyone who has taken the time out of their day to follow me and read this post! . Especially the people who have come over from my old account which will now be my personal private account 😁. . For anyone who knows me or has followed my personal account @rickygibbins or business account @rikfitdc , you will most likely already know my story and what I'm all about. . However for anyone who doesnt... I've decided to put a post together to explain a little bit more about me and my story πŸ€“. . My name's Ricky, I'm 23 years old, I'm a Personal Coach/Trainer and the Business Creator/Owner of @rikfitdc based in Manchester. . Believe it or not I've been coaching for nearly 10 years now! . (Wow... that even sounds weird for me to say 🀯). . I originally started coaching at the age of 14, in a 2m x 2m square space within my parents garage. All I had to coach people back then was a bit of carpet, a bench, a few weights bought from numerous car boot sales and the good old outdoors 🌳😎. . However skip forward 10 years, I've transformed 100s of clients both physically and mentally, spoke & taught at numerous colleges, ran multiple projects (some very exciting ones currently in the loop), and managed to develop my own reputable Private Coaching business πŸ‹οΈ‍β™‚οΈπŸπŸ’». . The whole reason why I followed this path & became a coach was down to 3 reasons... . 1. I'm good at it! I get results in the most realistic way possible, hence why I have such a good portfolio of results. . 2. I love helping change peoples lives for the better! I've never been someone who's obsessed with expensive things or money, I much prefer the reward of helping people improve themselves and watching them grow from it. . 3. It's a service I can provide that I'm genuinely passionate about and I know it can benefit everyone in some way, shape or form! . Simple as that 😊! . My main goal from this point on is just to carry on what I've been doing for the past 10
RESERVING SPOTS FOR 2019! .  As we know January is one of the busiest times of the year - especially for us coaches πŸ˜… .  Most people are working towards a goal from January whether it be for their summer holiday, could be a wedding or just to improve general health πŸ’ͺ .  I feel if you have got a goal to work towards it is important that you have a coach who cares about you - And someone you can put your utmost trust in 😁 .  So this is where I tell you I have limited spaces available for Private One to One coaching - so if you are interested in reserving your place for January 2019 please contact via; .  WWW.INSTAGRAM.COM/BEN_RIKFITDC  WWW.FACEBOOK.COM/BENRIKFITDC  BENMANNION94@OUTLOOK.COM  07727919966 .  #benmrikfit #rikfit #rikfitdynamiccoaching #manchesterpt #personaltrainer #training #grouptraining #hypertrophy #strength #pt #onetoone #coach #nutrition #flexibledieting #circuit #glutes #abs #outdoortraining #healthylife #goals #goalsetting
RikFit Client Jack Transformation! . Here's what Jack had to say about training with us: . "Starting at rikfit with Ricky, has got to be one of the best decisions I made in my continued journey, i wouldn’t be where I am today if it wasn’t for rikfit, his knowledge helped me and still helps me 2 years on. He’s wasnt just my coach, but also became a friend, never a dull moment and I would recommend going to joining the rikfit if you want to get in great shape or even if you're just starting out." . Outstanding work from this young Gent, you're an absolute pleasure to coach and we wish you the best results in the future! . RikFit Packages & Services: . - 1 persons coaching. - 2 persons coaching. - Small group coaching. - Morning group coaching. - Female group coaching. - Male group coaching. - Outdoor group coaching. - Online coaching. . To find out more or get on the waiting list, contact asap via: . - WWW.RIKFITDC.COM - INFO@RIKFITDC.COM - INSTAGRAM - @RIKFITDC - TWITTER - @RIKFITDC - FACEBOOK - /RIKFITDC . #rikfit #rikfitdc #rikfitdynamiccoaching #nutrition #training #health #fitness #recovery #strength #calories #macros #flexibledieting #happy #lifestyle #athlete #transformation #fatloss #hypertrophy #pt #manchester #education #personalcoach
SMART SAVINGS!! .  Back again with another smart savings and today I'm going to be discussing breakfast bars!! .  The above example is showing that there's options out there which are cheaper but also lower in calories - double winning!! πŸ˜‚ .  I don't always think breakfast bars are always a great use of your daily calories especially if your calorie targets are low - but as I always point out if time is short on your part then go for it! 😁 .  The main aim of this post was to show you how to save some calories but also save on your weekly shop!! - That's just the dream isn't it and believe me there's plenty more items out there where you can save money and calories 😱 .  As always I hope you found this post useful and as always from Team Rikfit have a great and productive day πŸ’ͺ .  #benmrikfit #rikfitdc #rikfitdynamiccoaching #manchesterpt #personaltrainer #training #grouptraining #ladstraining #calories #fat #protein #carbs #gains #breakfast #onthego #snacks #moneysaving #money
Rikfit Client Sara coming in early on a Saturday morning and smashing a catch up session πŸ’ͺ .  Sara has been making some great progress in the time she's been with us and it can only get better πŸ‘ .  What makes it even better is that she is a pleasure to coach which makes our job great 😁 .  Continue what you're doing Sara and keep killing it!! .  #benmrikfit #rikfitdc #rikfitdynamiccoaching #manchesterpt #personaltrainer #training #grouptraining #ladstraining #hypertrophy #strength #circuit #glutes #gains #girlswholift #gym #pt #flexibledieting
SMART SAVINGS!! @benm_rikfit . Back again with another smart savings and today I'm going to be discussing breakfast bars!! . The above example is showing that there's options out there which are cheaper but also lower in calories - double winning!! πŸ˜‚. . I don't always think breakfast bars are always a great use of your daily calories especially if your calorie targets are low - but as I always point out if time is short on your part then go for it! 😁. . The main aim of this post was to show you how to save some calories but also save on your weekly shop!! - That's just the dream isn't it and believe me there's plenty more items out there where you can save money and calories 😱. . As always I hope you found this post useful and as always from Team Rikfit have a great and productive day πŸ’ͺ. . . . #benmrikfit #rikfitdc #rikfitdynamiccoaching #manchesterpt #personaltrainer #training #grouptraining #ladstraining #calories #fat #protein #carbs #gains #breakfast #onthego #snacks #moneysaving #money
RikFit Female Group Training πŸ‹οΈ‍β™€οΈπŸ‹οΈ‍♂️! . We are now reserving places for January 2019 βœ…. . We've got 2 spaces left on our Morning Group, so get in touch asap to find out more info or reserve your place for January! . Here's a little bit of info for you Ladies & Gents: . Our RikFit Morning Group Training package provides extremely high quality coaching at affordable rates πŸ€―πŸ’°! . We've transformed 100s of clients over the years and believe it or not, we GUARENTEE RESULTS! . This is your chance to join the long list of people we've helped in developing their physiques, health, fitness, habits, strength and overall well-being. . The best thing about training with RikFit is that we make sure you have a great time getting in the best shape of your life πŸ˜†. . So if you're interested in being a part of RikFit and achieving amazing results, then get in touch asap πŸ‘! . Have a great day Team RikFit! . . . #rikfit #rikfitdc #rikfitdynamiccoaching #manchester #pt #fitness #healthy #happy #lifestyle #physio #rehab #prehab #athlete #mma #bodytransformation #grouptraining #outdoortraining #bodybuilding #physique #strongman #femaletraining #nutrition #flexibledieting #macros #calories
RikFit Coach @benm_rikfit client Lawrence performing a tough tri-set to finish off his session πŸ’ͺ. . It's great to see Lawrence still making progress with such a busy life at the moment! . Although nutrition hasn't been perfect were gonna knuckle down in the next few weeks to make sure the progress gets even better 😁. . Please show your support for Lawrence and keep an eye out for more things to come for him in the future! . . . #benmrikfit #rikfitdc #rikfitdynamiccoaching #manchesterpt #personaltrainer #training #grouptraining #hypertrophy #strength #circuit #arms #biceps #triceps #gains
RikFit Client Emma Transformation! . Here's what Emma had to say about training with us: . "I started the female group sessions with Ricky before my wedding to help me feel amazing in my wedding dress. I did 2 months of group training at Rik Fit and then 1 month of training using RikFit online. The group sessions were great and Ricky and the other PTs kept it fun but pushed me at the same time! The other girls who went were all so nice and it was fun to train with them! I saw such a huge difference to my figure after 3 months and couldn’t have been happier with the results! If you want to see a huge difference, feel like you have double the energy, feel strong and be much more confident in yourself then RikFit is for you!" . Outstanding work from this young Lady, you're an absolute pleasure to coach and we wish you the best results in the future! . RikFit Packages & Services: . - 1 persons coaching. - 2 persons coaching. - Small group coaching. - Morning group coaching. - Female group coaching. - Male group coaching. - Outdoor group coaching. - Online coaching. . To find out more or get on the waiting list, contact asap via: . - WWW.RIKFITDC.COM - INFO@RIKFITDC.COM - INSTAGRAM - @RIKFITDC - TWITTER - @RIKFITDC - FACEBOOK - /RIKFITDC . #rikfit #rikfitdc #rikfitdynamiccoaching #nutrition #training #health #fitness #recovery #strength #calories #macros #flexibledieting #happy #lifestyle #athlete #transformation #fatloss #hypertrophy #pt #manchester #education #personalcoach @ Rik Fit Dynamic Coaching
FLEXIBLE DIETING!! @benm_rikfit . Flexible Dieting is a strategy where you don't have to say no to any food, now that's not me saying eat whatever you want because more than likely you're not going to reach your goal with that mind-set! . What we are saying is that you should not restrict something in your diet because in the long run you are likely to want it more - which effectively leads to binging on all these foods you say no to 😱. . Nutrient dense and minimally processed foods are what we should be aiming to consume on a daily basis but still allow room for treats as dietary adherence will improve in the long run πŸ˜›. . How it should work; . 1- Set a daily number of calories that will help you towards achieving your end goal - You can do this by using online calculations that will give you a rough figure of what you need to be eating. . 2- Have a set amount of protein to hit each day, if exercising quite frequently I would advise 1.5-2g of protein per kg of bodyweight. (If you weigh 75kg, 75x1.5=112.5, so your target will be 115g of protein). . 3- You can use the rest of your calories to hit carb and fat targets, but this is not always necessary, as long as you are hitting protein and overall calorie targets you should be well on your way towards your goal. . 4- Always save room for treats/ junk food because as I mentioned above you are more likely to adhere to a diet for a long time - this will be massively beneficial to you sustaining your training and nutrition goals! . There's so many more things we could talk about when it comes to this topic but if you follow the basics above you should enjoy a fun and happy diet! . If you have any more questions on this topic please don't hesitate to message me. 😁. . As always from Team Rikfit have a great day!! . . . #benmrikfit #rikfitdc #rikfitdynamiccoaching #manchester #pt #personaltraining #results #progress #measurements #goals #goalsetting #happy #weightloss #fatloss #gains #scaleweight #progresspics
FLEXIBLE DIETING!! .  Flexible Dieting is a strategy where you don't have to say no to any food, now that's not me saying eat whatever you want because more than likely you're not going to reach your goal with that mind-set! .  What we are saying is that you should not restrict something in your diet because in the long run you are likely to want it more - which effectively leads to binging on all these foods you say no to 😱 .  Nutrient dense and minimally processed foods are what we should be aiming to consume on a daily basis but still allow room for treats as dietary adherence will improve in the long run πŸ˜› .  How it should work;  1- Set a daily number of calories that will help you towards achieving your end goal - You can do this by using online calculations that will give you a rough figure of what you need to be eating .  2- Have a set amount of protein to hit each day, if exercising quite frequently I would advise 1.5-2g of protein per kg of bodyweight. (If you weigh 75kg, 75x1.5=112.5, so your target will be 115g of protein) .  3- You can use the rest of your calories to hit carb and fat targets, but this is not always necessary, as long as you are hitting protein and overall calorie targets you should be well on your way towards your goal .  4- Always save room for treats/ junk food because as I mentioned above you are more likely to adhere to a diet for a long time - this will be massively beneficial to you sustaining your training and nutrition goals! .  There's so many more things we could talk about when it comes to this topic but if you follow the basics above you should enjoy a fun and happy diet! .  If you have any more questions on this topic please don't hesitate to message me. 😁 .  As always from Team Rikfit have a great day!! .  #benmrikfit #rikfitdc #rikfitdynamiccoaching #manchester #pt #personaltraining #results #progress #measurements #goals #goalsetting #happy #weightloss #fatloss #gains #scaleweight #progresspics #happymind
Huge shoutout to RikFit Client Taylor on his progress since he started the Male Groups a few months ago! . He's absolutely smashed it with his progress pictures on the last 3 month block, so we are super excited to see his progress at the end of this one 🀯. . Taylor has also made massive strength gains since he's started, he literally couldn't bench 80kg, and as you can see now, he's hitting 80kg for reps πŸ’ͺ. . Check him out smashing this pretty nasty session from week 9 of the Male Group! . Awesome work Tay! . Show your support for this Gent in the comments below people! . . . #rikfit #rikfitdc #rikfitdynamiccoaching #manchester #pt #fitness #healthy #happy #lifestyle #physio #rehab #prehab #athlete #mma #bodytransformation #calories #grouptraining #outdoortraining #bodybuilding #physique #strongman #nutrition #flexibledieting #macros
Paul & Jon from the Morning Group smashing one of their workouts πŸ’ͺ .  These guys turn up at 6am 3 times a week and put maximum effort in - and it is showing as great progress is being made already!! 😁 .  We can't wait to see what's to come for this lot in the future 😱 .  Keep an eye out for more content of the morning groups killing it! As always from Team Rikfit have a great and productive day! πŸ‘ .  #benmrikfit #rikfitdynamiccoaching #manchesterpt #personaltrainer #training #grouptraining #hypertrophy #strength #fatloss #weightloss #macros #iifym #flexibledieting #gains
RIKFIT TIP! @rickygibbins . Excessively Restrictive Diets! . Today's info graph is very similar to my last one on FAD Diets, however there is a slight difference between the two... . Performing FAD Diets will pretty much lead to a disaster or relapses every time you or anyone else performs them due to the fact they are usually money-making schemes and don't include any detailed educational processes at all for long term success. . On the other hand, when it comes to Restrictive Diets, there is surprisingly some light at the end of the tunnel IF... . and this is one BIG BLOODY IF... . If the individual who is performing a restrictive diet is seriously overweight or is being supervised and educated on the process to achieve very short term results for a VERY good reason, and believe me, your holiday body is not anywhere near a good enough reason to go to any extremes! . It's simple, if you try to excessively restrict certain foods, calories or macros for long periods of time, you will eventually relapse or cause serious harm to your health for a multitude of reasons. . However, if you excessively restrict things for a short period of time, have a knowledgeable foundation of nutrition and have a plan of action to ease out of it, then there is no reason you won't get away with performing a restrictive diet and reaping the rewards for a short period of time without any drastic repercussions. . Anyway as usual I hope you all enjoyed this post and don't forget to drop me a message if you have any questions. . Have a great day Team RikFit! . . . #rikfit #rikfitdc #rikfitdynamiccoaching #nutrition #training #strength #health #calories #macros #flexibledieting #education #restrictivediets #faddiets #advice #manchester #pt #personaltrainer #coach #fatloss #hypertrophy #physiquegoal #performancegoal #transformation #bodytransformation #lifestyle
RikFit Client Tim Transformation! . SWIPE LEFT ⬅️! . Here's what Tim had to say about training with us: . "I started RikFit with the intention of doing a month or so to learn a few things to take away for training myself in the gym... After a month at RikFit I didn't want to leave! RikFit gives you so much attention. They explain everything to you to help you understand what you're doing, why you're doing it and how it works. Their passion for training really rubs off on you. I hope to return for even more great results in the near future." . Outstanding work from this young Gent, you're an absolute pleasure to coach and we wish you the best results in the future! . RikFit Packages & Services: . - 1 persons coaching. - 2 persons coaching. - Small group coaching. - Morning group coaching. - Female group coaching. - Male group coaching. - Outdoor group coaching. - Online coaching. . To find out more or get on the waiting list, contact asap via: . - WWW.RIKFITDC.COM - INFO@RIKFITDC.COM - INSTAGRAM - @RIKFITDC - TWITTER - @RIKFITDC - FACEBOOK - /RIKFITDC . #rikfit #rikfitdc #rikfitdynamiccoaching #nutrition #training #health #fitness #recovery #strength #calories #macros #flexibledieting #happy #lifestyle #athlete #transformation #fatloss #hypertrophy #pt #manchester #education #personalcoach @ Rik Fit Dynamic Coaching
RikFit Female Group Training πŸ‹οΈ‍♀️! . We are now reserving places for January 2019 βœ…. . We've got 4 spaces left on our Female Groups, so get in touch asap to find out more info or reserve your place for January! . Here's a little bit of info for you Ladies: . Our RikFit Female Group Training package provides extremely high quality coaching at affordable rates πŸ€―πŸ’°! . We've transformed 100s of clients over the years and believe it or not, we GUARENTEE RESULTS! . This is your chance to join the long list of people we've helped in developing their physiques, health, fitness, habits, strength and overall well-being. . The best thing about training with RikFit is that we make sure you have a great time getting in the best shape of your life πŸ˜†. . So if you're interested in being a part of RikFit and achieving amazing results, then get in touch asap πŸ‘! . Have a great day Team RikFit! . . . #rikfit #rikfitdc #rikfitdynamiccoaching #manchester #pt #fitness #healthy #happy #lifestyle #physio #rehab #prehab #athlete #mma #bodytransformation #grouptraining #outdoortraining #bodybuilding #physique #strongman #femaletraining #nutrition #flexibledieting #macros #calories
Check out RikFit Clients Jon & Paul Training Full Body in our Early Morning Group! . Jon is literally brand new to training, and even though he's been thrown in the deep-end, he's kicking ass πŸ’ͺ. . Still a little way to go on movement patterns and motor skills, but his work ethic is amazing! . Well done on your progress so far Jon and keep up the great work 😁. . Show your support for this Gent people! . . . #rikfit #rikfitdc #rikfitdynamiccoaching #manchester #pt #fitness #healthy #happy #lifestyle #physio #rehab #prehab #athlete #mma #bodytransformation #calories #flexibledieting #macros #grouptraining #morninggrouptraining
SMART SAVINGS!! @benm_rikfit . Back again with another smart savings, showing you how to save yourself some money and make your plate bigger!! . Today's post is going to be about gammon, a delicious meat most of us enjoy! You can go with a gammon steak, easy and quick to cook - costs about £4.00 per 2 steaks! Or a gammon joint, which takes a bit longer to cook but ultimately you're getting more food out of it - they range from £2.50-3 per joint! . Now if you have a few hours to spare then I would personally go for the joint, why you ask? Well it's going to save me a few pounds off my shopping bill over the month! But also you can get 3-4 meals out of it easily, saving you meal prep time and money - surely that's a winner! . Again, this is all down to preference and how busy you are in the week, but if you're looking at getting more value for your money you know what the best option is! . I'll be back soon with some more smart savings to help with your weekly shop, as always from Team Rikfit have a great and productive day!! . . . #benmrikfit #rikfit #rikfitdynamiccoaching #smartsavings #money #nutrition #foodshop #chicken #macros #iifym #carbs #protein #fat #flexibledieting #calories #caloriesareking #gains #moneygains #foodgains #training #grouptraining #onetoonecoaching #guidance
SMART SAVINGS!! .  Back again with another smart savings, showing you how to save yourself some money and make your plate bigger!! .  Today's post is going to be about gammon, a delicious meat most of us enjoy! You can go with a gammon steak, easy and quick to cook - costs about £4.00 per 2 steaks! Or a gammon joint, which takes a bit longer to cook but ultimately you're getting more food out of it - they range from £2.50-3 per joint! .  Now if you have a few hours to spare then I would personally go for the joint, why you ask? Well it's going to save me a few pounds off my shopping bill over the month! But also you can get 3-4 meals out of it easily, saving you meal prep time and money - surely that's a winner! .  Again, this is all down to preference and how busy you are in the week, but if you're looking at getting more value for your money you know what the best option is! .  I'll be back soon with some more smart savings to help with your weekly shop, as always from Team Rikfit have a great and productive day!! .  #benmrikfit #rikfit #rikfitdynamiccoaching #smartsavings #money #nutrition #foodshop #chicken #macros #iifym #carbs #protein #fat #flexibledieting #calories #caloriesareking #gains #moneygains #foodgains #training #grouptraining #onetoonecoaching #guidance
RikFit Male Group Training πŸ‹οΈ‍♂️! . We are now reserving places for January 2019 βœ…. . We've got 4 spaces left on our Male Groups, so get in touch asap to find out more info or reserve your place for January! . Here's a little bit of info for you Gents: . Our RikFit Male Group Training package provides extremely high quality coaching at affordable rates πŸ€―πŸ’°! . We've transformed 100s of clients over the years and believe it or not, we GUARENTEE RESULTS! . This is your chance to join the long list of people we've helped in developing their physiques, health, fitness, habits, strength and overall well-being. . The best thing about training with RikFit is that we make sure you have a great time getting in the best shape of your life πŸ˜†. . So if you're interested in being a part of RikFit and achieving amazing results, then get in touch asap πŸ‘! . Have a great day Team RikFit! . . . #rikfit #rikfitdc #rikfitdynamiccoaching #manchester #pt #fitness #healthy #happy #lifestyle #physio #rehab #prehab #athlete #mma #bodytransformation #grouptraining #outdoortraining #bodybuilding #physique #strongman #femaletraining #nutrition #flexibledieting #macros #calories
Check out RikFit Coach & Client @cameronlever_ smashing a rear delt and arms tri-setπŸ’ͺ . We love to throw this tri-set in at the end of an upper body session to pump up the biceps, triceps and rear delts. . Here are the 3 exercises we used at the end of the session: . A1. Resistance band rear delt flies. A2. W-bar bicep curls A3. Barbell skull crushers . Perform these 3 exercises for 10 reps, 4 sets. . Give this a try and let us know what you think about it. . . . #rikfit #rikfitdc #rikfitdynamiccoaching #coach #personaltrainer #manchester #fitness #bodytransformation #nutrition #strength #flexibledieting #fatloss #macros #iifym #fit #fitfam #weightloss #truth #diet #broplease #science #teamscience #dieting #physique #bodybuilding #npc #powerlifting #girlswholift
RIKFIT TIP! @rickygibbins . FAD DIETS! . Here's the down-low... . Do they get fast results? Yes, they do, this is mainly through excessively restricting food groups or developing a nutritional system that drastically reduces calories. . Do the results last? No, I'm pretty certain no one in history has actually stuck to a fad diet all their life and sustained the results. . Are they healthy? No, they mostly promote bad habits and behaviour patterns that results in long term yo-yo dieting which is extremely harmful to your health. . Is there anything good about them? Maybe, they get initial results that can give people huge motivation to lose weight and change their lifestyles for the better. However, this is only good if the individual is educated on developing good habits and behaviour patterns, the fundamentals of nutrition and finally the fact that the fad diet isn't sustainable long-term or healthy in the slightest. . Do I advise them? No, I would just advise to be mindful of your food choices and portion sizes, eat plenty of protein and vegetables, learn about calories and be aware of your calorie intake, and finally stay active and you'll be fine :). . Nutrition for basic goals is genuinely very simple, you don't need to overcomplicate things with fad diets and crazy eating/training routines, just get good at the basics and you'll be fine! . As usual I hope you enjoyed this post and I hope you have a great day Team RikFit!
RikFit Male Group Training πŸ‹οΈ‍♂️! . We are now reserving places for January 2019 βœ…. . We've got 4 spaces left on our Male Groups, so get in touch asap to find out more info or reserve your place for January! . Here's a little bit of info for you Gents: . Our RikFit Male Group Training package provides extremely high quality coaching at affordable rates πŸ€―πŸ’°! . We've transformed 100s of clients over the years and believe it or not, we GUARENTEE RESULTS! . This is your chance to join the long list of people we've helped in developing their physiques, health, fitness, habits, strength and overall well-being. . The best thing about training with RikFit is that we make sure you have a great time getting in the best shape of your life πŸ˜†. . So if you're interested in being a part of RikFit and achieving amazing results, then get in touch asap πŸ‘! . Have a great day Team RikFit! . . . #rikfit #rikfitdc #rikfitdynamiccoaching #manchester #pt #fitness #healthy #happy #lifestyle #physio #rehab #prehab #athlete #mma #bodytransformation #grouptraining #outdoortraining #bodybuilding #physique #strongman #femaletraining #nutrition #flexibledieting #macros #calories
CLIENT SHOUTOUT!! .  Becky smashing her lower body workout! So pleased with the progress Becky is making in training πŸ’ͺ .  Not only is it progress in training she is making - physical changes have been made, losing 10KG!! 3 inches off her waist and hips, amazing progress for only being 3 months in! 😁 .  She turns up to every session and puts her all in - she's also killing it with her nutrition at the minute with good habits being implemented into her lifestyle πŸ‘ .  So happy for her and can't wait to see what is in store for the next few months! Please show your support for Becky!! 😁 .  #benmrikfit #rikfitdc #rikfitdynamiccoaching #manchesterpt #personaltrainer #training #grouptraining #hypertrophy #strength #circuit #onetoonetraining #client #progress #flexibledieting #gains #girlswholift #iifym #lowerbody #legday
Check out @benm_rikfit client Becky smashing her lower body workout! So pleased with the progress Becky is making in training. . Not only is it progress in training she is making - physical changes have been made, losing 10KG!! 3 inches off her waist and hips, amazing progress for only being 3 months in! 😁. . She turns up to every session and puts her all in - she's also killing it with her nutrition at the minute with good habits being implemented into her lifestyle πŸ‘ . . So happy for her and can't wait to see what is in store for the next few months! Please show your support for Becky!! 😁. . . . #benmrikfit #rikfitdc #rikfitdynamiccoaching #manchesterpt #personaltrainer #training #grouptraining #hypertrophy #strength #circuit #onetoonetraining #client #progress #flexibledieting #gains #girlswholift #iifym #lowerbody #legday
SMART SAVINGS!! .  Today’s smart savings is going to be about OATS – such a great option when it comes to mixing up your meals as there are so many things that you can mix them with for a great taste!! .  Now the point I’m going to be making in this post is getting more value for your money – as you can see above the pot of oats above is usually the option most people go for as it is easy to do and saves time! .  If you’re short on time and want to grab a quick snack on the go then yes do it, but if time is available to you next time you go to the supermarket pick up a 1kg packet for only 50p more – 20 times more oats for 50p extra! .  This then means you have 20 meals out of this packet which could easily last you a few weeks – and it also allows you to mix it up with flavours, you could throw jam in there…. Maybe some peanut butter, fruit can be mixed in! Straight away that’s different flavours and options that you may not get in a packet! .  As I reiterate again if you have a spare 10-15mins out of your day to make the oats yourself then please do it – but if time is short the quick packet options are still a great shout!! .  Let me know your views and opinions on this post and as always from Team RikFit have a great and productive day!! .  #benmrikfit #rikfitdc #rikfitdynamiccoaching #manchester #pt #personaltraining #results #progress #measurements #goals #goalsetting #happy #weightloss #fatloss #gains #scaleweight #progresspics #happymind #flexibledieting #iifym #fitfam #smartsavings #oatmeal #timesaving #moneysaving #foodgains
RikFit Female Group Training πŸ‹οΈ‍♀️! . We are now reserving places for January 2019 βœ…. . We've got 4 spaces left on our Female Groups, so get in touch asap to find out more info or reserve your place for January! . Here's a little bit of info for you Ladies: . Our RikFit Female Group Training package provides extremely high quality coaching at affordable rates πŸ€―πŸ’°! . We've transformed 100s of clients over the years and believe it or not, we GUARENTEE RESULTS! . This is your chance to join the long list of people we've helped in developing their physiques, health, fitness, habits, strength and overall well-being. . The best thing about training with RikFit is that we make sure you have a great time getting in the best shape of your life πŸ˜†. . So if you're interested in being a part of RikFit and achieving amazing results, then get in touch asap πŸ‘! . Have a great day Team RikFit! . . . #rikfit #rikfitdc #rikfitdynamiccoaching #manchester #pt #fitness #healthy #happy #lifestyle #physio #rehab #prehab #athlete #mma #bodytransformation #grouptraining #outdoortraining #bodybuilding #physique #strongman #femaletraining #nutrition #flexibledieting #macros #calories
SMART SAVINGS!! @benm_rikfit . Today’s smart savings is going to be about OATS – such a great option when it comes to mixing up your meals as there are so many things that you can mix them with for a great taste!! . Now the point I’m going to be making in this post is getting more value for your money – as you can see above the pot of oats above is usually the option most people go for as it is easy to do and saves time! . If you’re short on time and want to grab a quick snack on the go then yes do it, but if time is available to you next time you go to the supermarket pick up a 1kg packet for only 50p more – 20 times more oats for 50p extra! . This then means you have 20 meals out of this packet which could easily last you a few weeks – and it also allows you to mix it up with flavours, you could throw jam in there…. Maybe some peanut butter, fruit can be mixed in! Straight away that’s different flavours and options that you may not get in a packet! . As I reiterate again if you have a spare 10-15mins out of your day to make the oats yourself then please do it – but if time is short the quick packet options are still a great shout!! . Let me know your views and opinions on this post and as always from Team RikFit have a great and productive day!! . #benmrikfit #rikfitdc #rikfitdynamiccoaching #manchester #pt #personaltraining #results #progress #measurements #goals #goalsetting #happy #weightloss #fatloss #gains #scaleweight #progresspics #happymind #flexibledieting #iifym #fitfam #smartsavings #oatmeal #timesaving #moneysaving #foodgains
Check out RikFit Clients Paul & Debbie kicking ass in our 6am morning group! . Believe me when i say this, these are two pretty extraordinary people! . They overcome each obstacle that's thrown their way, and most importantly they do it all with a smile on their face 😁. . Huge shoutout to Paul smashing the 3 peaks a couple of weeks ago and also dropping half a stone in a month, great work πŸ’ͺ. . Huge shoutout to Deb for just being you πŸ€“! . We absolutely love coaching you both at RikFit and we could ask for better clients! . Anyway here they are hitting the first part of their session where we perform a weight based circuit before moving onto a killer bodyweight circuit that gets a serious sweat on πŸ˜‚! . . . #rikfit #rikfitdc #rikfitdynamiccoaching #manchester #pt #fitness #healthy #happy #lifestyle #physio #rehab #prehab #athlete #mma #bodytransformation #grouptraining #outdoortraining #bodybuilding #physique #strongman #femaletraining #nutrition #flexibledieting #macros #calories
Putting Slateyard resident Adam through a tough high intensity session 😁 .  It's safe to say this session truly pushed him to the limit! But with Adams determination and effort he got through it πŸ’ͺ .  We started off with a sprint, then into a bodyweight exercise - by the end of the session it was a sprint with 5 bodyweight exercises! It went as follows;  A. SPRINT - SQUAT!  B. SPRINT - SQUAT, PUSH UP!  C. SPRINT - SQUAT, PUSH UP, LUNGES!  D. SPRINT - SQUAT, PUSH UP, LUNGES, WALKOUTS!  E. SPRINT - SQUAT, PUSH UP, LUNGES, WALKOUTS, BURPEES THEN SPRINT! .  This was all with no rest so as you can imagine it was a tough workout - also Adam had just completed another mini circuit before this πŸ˜… .  It was great to see all @theslateyard residents turn out for the boot camp yesterday - it was a pleasure to coach you 😁 .  #benmrikfit #rikfitdc #rikfitdynamiccoaching #manchesterpt #personaltrainer #training #grouptraining #hypertrophy #strength #circuit #glutes #gains #theslateyard #outdoortraining #hiit #flexibledieting #iifym
RIKFIT TIP! @rickygibbins . SWITCH THINGS UP! . As human-beings, we are naturally creatures of habit... We like routine, we like safety and we sure as hell love comfort. . However, being in the same routine and in your comfort zone (as nice as that sounds) can be considerably detrimental to your overall health, happiness and well-being. . Even though we naturally want to choose the easy, safe and comfortable options, we must challenge ourselves and do the opposite in order to truly feel happy and content with our lives. . It's pretty much guaranteed that if you stick to the same old boring shit day in day out, you will eventually feel down, fed up, bored and even sometimes depressed depending on the range of habits you follow on a day to day basis. . This is why it's so important to challenge yourself, get out of you're comfort zone and switch up your usual routine in order to happy and content with your life as a whole. . How do you switch things up? . Well it's simple! . You can make basic changes such as getting up off your butt and going for a walk a couple times of week, go and find a new gym to train at, try a new food, read a book, change your work enviroment or even watch a film you wouldn't usually watch. . On the other hand you could make some slightly more challenging changes such as going for that job you've always wanted, facing a fear that's been holding you back or setting yourself a huge goal to achieve but you know if you get there, the reward will far outweigh the risk! . Big or small, it's up to you, the main thing is that you challenge yourself regularly in order to grow and develop as the person you are and as a result have more to offer to yourself and the people are you! . Anyway as usual I hope you enjoyed this post and have a great day team RikFit!
RikFit Morning Group Training πŸ‹οΈ‍β™€οΈπŸ‹οΈ‍♂️! . We are now reserving places for January 2019 βœ…. . We've got 2 spaces left on our Morning Group, so get in touch asap to find out more info or reserve your place for January! . Here's a little bit of info for you Ladies & Gents: . Our RikFit Morning Group Training package provides extremely high quality coaching at affordable rates πŸ€―πŸ’°! . We've transformed 100s of clients over the years and believe it or not, we GUARENTEE RESULTS! . This is your chance to join the long list of people we've helped in developing their physiques, health, fitness, habits, strength and overall well-being. . The best thing about training with RikFit is that we make sure you have a great time getting in the best shape of your life πŸ˜†. . So if you're interested in being a part of RikFit and achieving amazing results, then get in touch asap πŸ‘! . Have a great day Team RikFit! . . . #rikfit #rikfitdc #rikfitdynamiccoaching #manchester #pt #fitness #healthy #happy #lifestyle #physio #rehab #prehab #athlete #mma #bodytransformation #grouptraining #outdoortraining #bodybuilding #physique #strongman #femaletraining #nutrition #flexibledieting #macros #calories
Check out RikFit Client Sara performing a Lower Body session with the Female Group πŸ‹οΈ‍♀️! . This was a pretty tough session with a huge emphasis on targeting the Glutes πŸ‘. . Sara has done amazing since starting at RikFit! . She's gone from just about being able to lift the bar, to absolutely smashing every single sessions she's in and lifting almost 3x as much as she did at the start on a fair few lifts πŸ’ͺ. . Not only has she increased her strength, but she's also managed to tighten up her waist and considerably shape up her Legs & Glutes through consistently training and pushing herself on every exercise she performs! . The lady is an absolute pleasure to coach and so supportive with all the other girls in our Female Groups. . Super excited to what her and results will be like if she improves on her nutritional habits! . Well done Sara and keep kicking ass! . . . #rikfit #rikfitdc #rikfitdynamiccoaching #manchester #pt #fitness #healthy #happy #lifestyle #physio #rehab #prehab #athlete #mma #bodytransformation #grouptraining #outdoortraining #bodybuilding #physique #strongman #femaletraining #nutrition #flexibledieting #macros #calories
MEASURING PROGRESS! . @benm_rikfit . Measurements are a great tool for us to track our progress, there are various forms of it - the main ones being; . -Scale Weight. -Circumference Measurements. -Progress Pictures. . Scale weight is the most obvious and most commonly used and can work for most people - but for me implementing other methods are crucial on your way to your goals as scale weight provides limited information! . Circumference measurements (usually waist and hips) is great to bring in alongside scale weight - for example you may stall on the scales but may lose inches off your waist, now if you hadn't measured yourself it may have had a negative impact on your mind-set! . Progress pictures are something I personally think are great, if you feel comfortable doing them! You may see great changes you may never would have noticed before and that would be a great confidence boost!! - I would recommend taking front, back and side images every three months! . If you manage to use all three then great as I personally think seeing your body changing in more than one way for the better will give you that drive you need to kick on and achieve outstanding results! . . . #benmrikfit #rikfitdc #rikfitdynamiccoaching #manchester #pt #personaltraining #results #progress #measurements #goals #goalsetting #happy #weightloss #fatloss #gains #scaleweight #progresspics #happymind #flexibledieting #iifym #fitfam
MEASURING PROGRESS!! .  Measurements are a great tool for us to track our progress, there are various forms of it - the main ones being;  Scale Weight Circumference Measurements  Progress Pictures .  Scale weight is the most obvious and most commonly used and can work for most people - but for me implementing other methods are crucial on your way to your goals as scale weight provides limited information! .  Circumference measurements (usually waist and hips) is great to bring in alongside scale weight - for example you may stall on the scales but may lose inches off your waist, now if you hadn't measured yourself it may have had a negative impact on your mind-set! .  Progress pictures are something I personally think are great, if you feel comfortable doing them! You may see great changes you may never would have noticed before and that would be a great confidence boost!! - I would recommend taking front, back and side images every three months! .  If you manage to use all three then great as I personally think seeing your body changing in more than one way for the better will give you that drive you need to kick on and achieve outstanding results! .  #benmrikfit #rikfitdc #rikfitdynamiccoaching #manchester #pt #personaltraining #results #progress #measurements #goals #goalsetting #happy #weightloss #fatloss #gains #scaleweight #progresspics #happymind #flexibledieting #iifym #fitfam
RikFit Female Group Training πŸ‹οΈ‍♀️! . We are now reserving places for January 2019 βœ…. . We've got 4 spaces left on our Female Groups, so get in touch asap to find out more info or reserve your place for January! . Here's a little bit of info for you Ladies: . Our RikFit Female Group Training package provides extremely high quality coaching at affordable rates πŸ€―πŸ’°! . We've transformed 100s of clients over the years and believe it or not, we GUARENTEE RESULTS! . This is your chance to join the long list of people we've helped in developing their physiques, health, fitness, habits, strength and overall well-being. . The best thing about training with RikFit is that we make sure you have a great time getting in the best shape of your life πŸ˜†. . So if you're interested in being a part of RikFit and achieving amazing results, then get in touch asap πŸ‘! . Have a great day Team RikFit! . . . #rikfit #rikfitdc #rikfitdynamiccoaching #manchester #pt #fitness #healthy #happy #lifestyle #physio #rehab #prehab #athlete #mma #bodytransformation #grouptraining #outdoortraining #bodybuilding #physique #strongman #femaletraining #nutrition #flexibledieting #macros #calories
Morning Group Training!! .  Do you enjoy training in a small group? Then this package could be for you!! .  3 month training programme βœ”  Weekly training and nutrition analysis βœ”  24/7 Q&A with coach βœ” .  All this included in a highly affordable package!! Please get in contact if you want to reserve your place! .  #rikfit #rikfitdc #rikfitdynamiccoaching #manchester #pt #fitness #healthy #happy #lifestyle #physio #rehab #prehab #athlete #mma #bodytransformation #grouptraining #outdoortraining #bodybuilding #physique #strongman #femaletraining #nutrition #flexibledieting #macros #calories
RIKFIT TIP! @rickygibbins . Here's one for you Ladies & Gents! . HOW TO MANAGE CRAVINGS! . We all get cravings for certain foods, some of us have a sweet tooth, others love savoury foods, and then there's a good few of us who are greedy gets and we will eat anything we can get our hands on :p. . However, the problem that we face is that most people try to prevent a craving after its already started... . Whereas if we payed attention to some simple habits and behaviour patterns, we could easily avoid the onset of the craving in the first place! . As you can see in the info graph, there's some simple tips to help you manage your nutrition better and completely avoid cravings in the first place. . Eating consistently throughout the day and not having excessively long periods without food is a place to start! . Popping a bit of flavour in your food so it’s not plain and boring is another great habit to give your certain flavour fixes that you may not be getting elsewhere in your diet. . Drinking plenty of water throughout the day is extremely important, because believe it or not, half the time you think you’re hungry and could do with a quick snack, you’re probably not! You could simply be a little bit thirsty! . Maintaining a varied diet is key to long term sustainability and dieting success, eating the same foods day in day out always ends bad at some point. . Staying active is a simple way to burn extra calories and keep your hunger levels at ease, which in turn can also keep your cravings at ease because you are distractive your body with movement, rather than thinking about food a little too much. . Remember your end goal! This can be a pivoting point to spiralling down a dark depressing road or finding the motivation to stay on the right path to success. Seeing as cravings can also be onset by emotion, its sometimes good to set an opposing emotional response to counter the bad choices and turn them into good ones! . Anyway, as usual I hope you all enjoyed

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