Results By Ricki | Sport & recreation

Results By Ricki

Address: clairmont ave, bentleigh 3204 Melbourne, VIC, Australia

Website: https://www.resultsbyricki.com

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24.01.2022 I feel we often lack strong growth in our lives because we tend to take the path of least resistance. We despise being put in uncomfortable situations. Understandably this is normal, but we hardly grow this way. It is only when we start choosing to place ourselves where we don't want to be, that we are then forced to grow. In these situations we can either look at life happening for us or against us. When we start looking at it in favor of us then we really begin see the opportunities that lie in front of us. Put yourself in one uncomfortable situation this week, stay open minded and see the path that it may take you down...

23.01.2022 Know your WHY! . People want to change, but when push comes to shove they'd rather sit on the couch & watch TV or make up every excuse under the sun before they can go and do something about it.... Something I've been asking my clients to do lately is give me 3 solid reasons WHY they want to make changes to their body shape. Just saying "I want to lose weight" is not good enough. The reason it's not good enough is because at times when you just CBF you have no real substance, no real drive to call on to help get your ass off the couch and doing the exercise. BUT, when you know WHY you want to lose the weight or change your body shape it helps keep you on track and gives you a purpose to work towards. If you take a moment and dig deep your why is easy to find. Some examples could be: Regaining your confidence so you can take your shirt off at the beach without feeling self concision. Help your dating life. Give you freedom to be able to play with your kids. Give you strength to perform daily tasks without hurting yourself. Put you out of risk of serious health complications or potential death from being overweight. Help you to beat up bullies (lol) The list is endless, only YOU can know you real why. But trust me, once you recognize it, exercise and your health will go from being a chore to just part of your daily life! ' , , ' ! See more

22.01.2022 The Best Meat Marinade ! With more time to cook during lockdown I've had the time to make sure I marinade my meats before cooking them and I can say the flavour is 10 times better than if you don't. :... 2 Tbsp Coriander Seeds 1 Tbsp Cumin Seeds 1 Tbsp Fennel Seeds 2 Garlic Cloves 3 Tbsp Lemon Juice 1 Tbsp Honey 1/4 Cup ketchup 1/2 Cup balsamic Vinegar 1 Handful of Fresh Herbs (Rosemary/Thyme/Oregano) Salt Pepper : Warm the dry spices in a pan to further unlock their flavour. Grind the spices, salt & pepper with the garlic in a blender or mortise and pestle. Add the liquid ingredients, fresh herbs & mix altogether. Pour over your meats & leave to marinade. ? The minimum is ideally 20 minutes up to 24 - 48 hours. Be careful of a marinade that contains acidic ingredients (such as lemon) they can toughen the meat & even start to cook it. If you are looking to marinade your meat for more than 2 hours leave out the lemon juice until the end. @ Results By Ricki See more

22.01.2022 ? The most common excuse you'll hear as a fitness trainer is - "I don't have time for_____" The truth is, we all have time, we're just not making it a priority.... What's important to us we will set first on our priority list. So, are you really looking to become healthier or are you just saying it to please you internal dialogue? If you truely are than set it as a priority and make it happen! ! See more

21.01.2022 "VISION GIVES PAIN A PURPOSE." This has to be one of my all time favorite quotes. Recently I've really had to call on my vision and realign myself with my true core beliefs.... We all suffer pain at some point in our lives. For most of us, & . In my opinion there's nothing wrong with that because it's often through our pain we have our . If you are in tune with yourself enough you would already know that. I am someone who has big dreams. I visualize & plan a lot on how I want things to potentially pan out for different situations in my life. - As I've said before, it's impossible to predict the future, however we can still of how we'd like our ships to steer. In my opinion, if you experience pain while moving through a vision you have created for yourself it is easier to deal with & often it has . ! Never stop planning & dreaming how you want your life to be. Just understand, nothing comes easy especially if it's worth fighting for. Handle the pain if it arises & remember the ! See more

21.01.2022 WALK BEFORE YOU RUN ! I'll be honest, I used to laugh at people that used to count their steps. Now I'm one of those people and I couldn't promote it more.... I am often asked by new clients what kind of running, sprinting or interval training they should go and do to include cardio into their fitness regime. My first response is, none. Unless they are already avid runners, I always encourage increasing their daily step count before upping the ante. The reason for this is, more often than not we are not walking enough (a lot of us walk less than 4k steps per day). I don't see the need in putting the body through the massive stress of running or sprinting if it is not even used to a large amount of walking. Once the body can handle consistent daily walking only then would I encourage clients to take it up a level. Plus encouraging someone to walk more is a lot easier than encouraging someone who says "F- cardio" lol These days our phones or smart watches count steps. I recommend checking what your current daily average is. A great goal is 10k steps per day (that's over 7km!) But start with a goal of 4k or more and work your way up! A brisk 30-minute walk can burn around 170 - 200 calories! ! So just remember, you don't need lessons on walking, all you need is a good pair of shoes and you're set to go! See more

20.01.2022 SUBTLE CHANGES MAKE THE BIGGEST DIFFERENCES! Fat loss doesn't automatically mean a vicious calorie deficit. Some subtle changes to your everyday eating habits could help make the difference from overeating, to eating sightly less than you need to help encourage fat loss. Before you eat something you always have a conscious choice you can make and a question you can ask yourself - "Is there a more suitable option I can eat?" - 9/10 times there is a similar food but wi...th lower calories sitting right there on the shelf. In the chart above I have highlighted 4 simple examples of choices that can offer the same or MORE volume of food with less calories. How interesting is it that 2 small Oreo's can have more calories than 16 strawberries!!! As I always preach, health and fitness should be made into a LIFESTYLE CHOICE. Better eating choices should become the norm. This isn't about depriving yourself of the things you love otherwise you'll never stick to it, rather it's about seeking alternatives that will help keep you on this journey forever! Happy eating friends! See more

19.01.2022 Self Love: Being content with the work in progress that you are. Not seeking the approval of others.... Being Yourself. Comparing yourself only to who you were in the past and not to others. Thinking you are not any better than anyone else. It is far to easy to fuck up on something and absolutely beat yourself into the ground for doing so. Unsurprisingly this doesn't come close to fixing the problem and it only makes us feel worse. Self-love involves treating yourself with the same kindness, concern and support you'd show to others. When faced with overwhelming personal mistakes, tough life struggles, failures or shit just hitting the fan - self-love responds with kindness and understanding rather than severe self-judgment. . Remember, slip-ups in life are inevitable. Whether it's over-eating on your diet plan, skipping a few days of training, sleeping in when you're too tired or anything else that you think isn't '', it's okay. Practice self love and be kind to yourself - ALWAYS See more

17.01.2022 ! First leg session after nearly 4 months out of the gym. '' !... It's a great introductory routine to help get you going again! 1A: Single Leg Goblet Squat 1B: Lying Hamstring Curls 2A: Step Ups 2B: Barbell Glute Bridges 3A: Dumbbell Sumo Squat 3B: Dumbbell Suitcase Lunges 4A: Single Leg Hamstring Curls 4B: Standing Calf Raises 3 sets of 8 - 10 reps per exercise. --------- !? & , ' ! See more

16.01.2022 Your body isn't Amazon Prime. It takes more then 2 days to get what you want #truth

15.01.2022 You don't need motivation to get your body healthy you need discipline. You can sit there watching as many motivational videos as you like, or gaze at insta fit models to try get a kick in the ass to go and change different aspects of your life. But if you don't have the actual discipline to go and do it, than you're wasting your time.... Discipline is the difference between starting your '12 week health kick' on 'Monday' (then stopping soon after) and waking up tomorrow and everyday at 6 am to prioritize your health, well-being and make lasting change. Discipline won't appear overnight, however you can slowly start introducing it. For example, you want to stop eating a block of chocolate every-night but find it difficult to make that cut. Rather, introduce the discipline to only eat half of what your normally would. Then half again, until you have the self-discipline to eat only 2 squares every so often when you have a craving. -It's these small steps that if you can bring front of mind and hold yourself accountable to taking action in, can absolutely transform your life and help build greater, healthier habits. ----- ? , ' ' ! See more

13.01.2022 STRAWBERRY SORBET! Forget an ice-cream machine, all you need is 3 ingredients and a food processor! This is the easiest cold dessert ever. Plus it is a much more calorie friendly option than store bought sorbet or ice-cream.... : 500g Fresh Strawberries (or frozen) 2 TBSP Honey 1/4 Cup Lemon Juice : Pull of the green stems of the strawberries and wash thoroughly. Freeze for about 2-3+ hours until completely frozen. Place into a food processor and blend until smooth. You may need to add some warm water to help it blend. Add your honey & lemon juice, blend until combined. Taste to ensure it is sweet enough to your liking. You can either eat immediately for a softer texture, or place back in the freezer & freeze until firm. Enjoy! P.S Feel free to give other fresh or frozen fruits a try with the same recipe! See more

12.01.2022 Lately I've made a conscious effort to get into the garage and train at 6:30 am every day. Finishing a workout before most people have even gotten out of bed has been the best feeling to start the day on! There are so many great benefits to waking up earlier than normal and getting in some form of exercise. The problem is though, waking up earlier than normal is EASY to do, but it's also easy NOT TO DO. Hitting the snooze button and leaving your ses...sion to later is a very easy excuse to bring up with your wedged in-between the warm sheets. . ' ' . See more

10.01.2022 Deez Nuts! , ' !? ! But this just shows that the unconscious behavior of "Oh, I'll just have one more handful..." can be pushing your total calories up to a point where you will be gaining unwanted weight and not knowing why!!... Losing weight or getting 'in shape' takes a lot of conscious behaviors and diligent work, especially around your diet and what you're putting in your mouth! Fats has to be one of the most detrimental of macros because fats are very calorie dense! So that means when using oil for cooking or spreading butter or a peanut spread over your toast, be aware of how much you are using. A little goes a long way in terms of your calories! . ! , ' . . ' ' !! See more

10.01.2022 A person's true moral fiber only becomes apparent in times of deep struggle and challenge, and cannot be fully measured in times of peace. Life is testing us on the daily, it's up to you to recognize these tests as opportunities for growth and change. It's up to you how you respond...

07.01.2022 ! How often have you wanted to throw in the towel simply because you're progress isn't coming fast enough? - Truthfully, I've wanted to many times. It's not until I look back on photos and see just how far I've come that I am able admire my personal progress over the past 10 - 12 years. These days we are often chasing 'quick fixes' and when the fix doesn't come quick enough we give up and claim "we've tried everything and nothing works".... I urge you to hang in there, trust the process and fully understand that some or slow progress IS PROGRESS. Don't solely rely on the scale either! There are so many methods you can use to track your progress and I recommend picking a few to ensure you've covered your bases. Here are a few ways to track progress: Progress photos Body measurements Clothing size Daily mindset journal Training diary Skin-fold measurements DEXA scan Understand, your health and fitness is a life long journey, the sooner you get comfortable with that the sooner you can strap in and enjoy the ride. Your progress will come, I promise! See more

06.01.2022 Here's to more simple times when the pants were high and the only weight I was lifting was my lunch. #simpletimes

04.01.2022 WOULD YOU EAT A WEEK? I didn't think so! However your daily habits may unintentionally be leading you to eat the same amount of calories as 14 cheeseburgers! ... The amount of times I've heard clients say they're not losing weight even though we have them in a calorie deficit. "Oh, I'll just have 1 more cookie" "Almonds are healthy I can eat as many as I like... right?" "I only have 2 lattes a day" Just a few things we say to ourselves daily. But truthfully these small bits and pieces start adding up to a lot of additional calories that often we don't account for because they 'seem' meaningless! The best thing you can do if you're not losing weight and can't work out why is to keep a food dairy for a week. Write down EVERY SINGLE THING you eat and drink each day. Analyse the data and work out the calories you are truly consuming daily. You might just notice that some of your snacking habits are pushing you over the edge into a calorie surplus. ----- -? ' ! ' ' ! See more

02.01.2022 . 1Trying to please everyone. 2Fearing change.... 3Living in the past. 4Doubting yourself. 5Overthinking. Do you agree? See more

02.01.2022 I normally hate having the spotlight put on me. But, once a year I like to bask in it and take it all in. It's always comforting knowing I have such amazing people around to make it a special day

01.01.2022 ! Granted there is pure convenience in buying a protein bar and having a high protein snack with often fairly low calories. However, I want to point out the fact that you shouldn't only consider which bar to purchase solely based on it's protein content. ... It is so important to flip the packet over and take a look at it's ingredients and see what it's actually made from. You might notice that the bars listed below with the most protein or lowest amount of fats or carbs actually have 20+ ingredients. A lot of those ingredients are fillers, preservatives and artificial flavorings. Notice how the Blue Dinosaur Bar and the Smart Protein Bar have between 6 and 7 ingredients in them. Honestly, why do you need more than that? I would say this applies to anything you are purchasing that is processed. Be mindful of what it is actually made from and what you are putting into your body. Just because it has protein in it, it doesn't mean it's 'healthy'. See more