RDfitness | Fitness trainer

RDfitness

Phone: +61 433 132 406

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24.01.2022 I get asked this question often. You simply cant out train a bad diet, if youre trying to lose weight, track your calories in a deficit over a period of time, eat sufficient amount of protein and do resistance training a few times a week. Unfortunately there are no special exercises to lose body fat in certain areas #rdfitness #personaltrainer #sbd #inzerbelt #squats #littlewins #fatloss #workout #sydneypersonaltrainer #sydneypt #fitness #health #wellness #onlinecoach #anytimefitnesspersonaltrainer #anytimefitness #personaltrainer #train

24.01.2022 I often hear or get told from clients or people that theyre not seeing results wether its fat loss, muscle gain or overall fitness. But when was the last time you started something and stuck to it with out any distractions for 3 months? Its good to set out goals and want to achieve them but its another thing to actually start them. If you have started, where does your consistency lie? If youre always cheating on your meals, thats your fault. If youre skipping training sess...ions, thats your fault. If you havent seen any result because you havent started, thats your fault. Your goals arent going to meet themselves, you have to start, be patient and remain consistent. Simple. Let me know what you think, comment down below #rdfitness #personaltrainer #sbd #inzerbelt #squats #littlewins #fatloss #workout #sydneypersonaltrainer #sydneypt #fitness #health #wellness #onlinecoach #anytimefitnesspersonaltrainer #anytimefitness #personaltrainer #train

23.01.2022 The beauty of life. You’re in charge of where you want to go, how you want to get there and why you want to get to that specific place. No one knows yourself more than you do. Don’t let anyone or anything get in the way of what you want to do. If your goal is to lose 2kg this month, go do that... If you want to buy that shirt you’ve always wanted, go buy it... ... If you want to watch Netflix instead of training today, because you’re worn out and tired, go rest... Do what’s best for you! Everyone’s different Peace #rdfitness #personaltrainer #sbd #inzerbelt #squats #littlewins #fatloss #workout #sydneypersonaltrainer #sydneypt #fitness #health #wellness #onlinecoach #anytimefitnesspersonaltrainer #anytimefitness #personaltrainer #train

23.01.2022 HOW OFTEN SHOULD WE TRAIN PER WEEK? MUST READ Well, there is really no right or wrong answer however, lets talk about frequency and total volume (sets and reps per week). Lets just say to build muscle and strength, we will need a total volume of 15-30 sets per muscle group each week. We could definitely squeeze it all in one work out but we would be in the gym for a while, unless we had minimal rest and rushed our work outs but that could also lead to injury due to fati...gue and poor form... As a beginner gym-goer id suggest to go to the gym least 3-4 times a week and gradually build your frequency with reps and sets, if you feel like its getting to easy, add an extra day. Work on proper technique and keep track of weight lifted and ensure that youre getting stronger over time. I personally train 5-6 days a week and hit each muscle group a minimum of twice a week, this allows me to not fatigue myself in one work out and ensure that I focus on progressive overload and frequency. The more times you do something, the better you get To wrap this up, find a suitable amount of days that you can commit to per week and stay consistent with it. Dont over complicate it, follow a program and if need, seek help from people who are experienced, we were in your position once upon a time HAPPY TRAINING #rdfitness #personaltrainer #sbd #inzerbelt #squats #littlewins #fatloss #workout #sydneypersonaltrainer #sydneypt #fitness #health #wellness #onlinecoach #anytimefitnesspersonaltrainer #anytimefitness #personaltrainer #train

22.01.2022 CLIENT SPOTLIGHT 8 week transformation. SWIPE Well done to my hard working client @angelicapuuuuu for dropping 5kgs and a few inches around the waist! this is far more than the fat loss but rather the consistency with her training and knowing the importance of calories vs calories out #fatloss #8weektransformation #fitness #training #sydneypersonaltrainer #personaltrainer @ Anytime Fitness

22.01.2022 Ten kilos lighter almost two years ago with @g1fit #summershredding

20.01.2022 LETS TALK CARDIO There are two types of cardio, HIIT and LISS short for High intensity interval training or Low intensity steady state. Which is better? This really depends on you. Both have their caloric expenditure, one burns calories in a shorter amount of time (HIIT). Were the other burns calories at a longer period of time (LISS) - at the end of the day you win. ... The question is what type of cardio suits your life style and goal, if your goal is to burn calories, be quicker, be more explosive and stronger. Id suggest to do HIIT. However, if your goal is to burn calories, improve overall heart strength, blood flow and over all health - id suggest LISS. At the end of the day, you do whats best for you. Any exercise is better than nothing. I prefer to do both, mix it up, keep it interesting, even playing sports on top of your training doesnt hurt. What type of cardio are you? Comment down below #rdfitness #personaltrainer #sbd #inzerbelt #squats #littlewins #fatloss #workout #sydneypersonaltrainer #sydneypt #fitness #health #wellness #onlinecoach #anytimefitnesspersonaltrainer #anytimefitness #personaltrainer #train

20.01.2022 My favourite bicep Superset. Give it a go in your next arm day @dioncoscia Looking for a quick pump before the beach? Or a quick pump before heading out? Whatever it is, this super set will take less than 5 minutes. Believe me. You wont have to go heavy, focus on the contraction at the top. 1. Straight bar cable curl 2. Rope cable hammer curl 3x12... 30 second rest in between sets Im looking to take on 3 committed online clients to shred with me this summer. What can I do for you? Guide you through a tailored program specific for your goals and help you with being able to lose weight by enjoying life through flexible dieting. What do I need from you? Your full commitment, patience and of course a positive attitude. Shoot me a DM or email if youre interested, would love to give you a free consultation #rdfitness #personaltrainer #sbd #inzerbelt #squats #littlewins #fatloss #workout #sydneypersonaltrainer #sydneypt #fitness #health #wellness #onlinecoach #anytimefitnesspersonaltrainer #anytimefitness #personaltrainer #train #strength #hypertrophy #onlinecoaching

19.01.2022 Last day of the program. 160kgx4 RPE: 8 #rdfitness #deadlifts #sbd #inzer #sydneypersonaltrainer #personaltrainer #fitness #menshealth #train

19.01.2022 WHAT CAN WE DO WITH WHAT WE HAVE? Too many times we try to get to where we want to be without breaking that goal into smaller goals and steps. What is the first thing you can do NOW? is it simply starting? Or is it drinking more water? Increasing your daily steps? Smiling more? Not comparing yourself to others? Whatever it is, start perfecting the basics before you look at the big picture. Hope everyone is well and safe! #rdfitness #personaltrainer #sbd #inzerbelt #squats #littlewins #fatloss #workout #sydneypersonaltrainer #sydneypt #fitness #health #wellness #onlinecoach #anytimefitnesspersonaltrainer #anytimefitness #personaltrainer #train

18.01.2022 Family. Fit Movement Marsden Park. Little expansion out in the western suburbs of Sydney. Grateful to be a part of this journey and super excited to help out the community with their health and wellness @ Elara Marsden Park

17.01.2022 All time PR at 75-76kg BW, shaky 165kg. Had this number in my head all day and its safe to say that I was nervous leading up to this PR, I thought I almost died. But did I get it done? Yes (barely, strong RPE: 13 ). Always good to have strong and more experienced guys in your corner, quing and helping you out before big lifts - special thanks to uncle rob @robinraoulo who drove down just to watch me squat. Ive been investing a lot of time into my big lifts particularly the s...quat over the last 5 weeks and im stoked to have hit this, I can definitely work on the the little things so next time this squat can look a lot smoother. Definitely a huge confident booster but yeah, program is done, back to the drawing boards #10pmPR #squats #SBD #inzer #anytimefitnesspersonaltrainer #personaltrainer #pr #1rm #personaltrainer #rpe10000 #almostdied See more

16.01.2022 Easy beltless 120kg 1RM for @smallcarter . +10kg in a few weeks #rdfitness #personaltrainer #sbd #littlewins #fatloss #workout #sydneypersonaltrainer #sydneypt #fitness #health #wellness #onlinecoach #anytimefitnesspersonaltrainer #anytimefitness #personaltrainer #train

15.01.2022 WHY SHOULD YOU DO HIP THRUSTS TO STRENGTHEN YOUR GLUTES? 1. Lower back health 2. Helps with compound movements; squat and deadlift 3. Improve in posture 4. Strengthen stabilisers and core... 5. Booty gains, who doesnt want that?? #rdfitness #personaltrainer #glutes #hipthrusts #lowerbackhealth #littlewins #fatloss #workout #sydneypersonaltrainer #sydneypt #fitness #health #wellness #onlinecoach #anytimefitnesspersonaltrainer #anytimefitness #personaltrainer #train See more

15.01.2022 First session back from holidays and was surprised with my strength considering I only trained twice while my diet wasnt the best and was barely getting any sleep. First day back was a push day starting with the flat bench press 92.5kgx3x5. Not following a program at the moment just easing my self into things and going by feel. The last few sessions coming back havent been too hard nor too easy but I can definitely tell my body is still in holiday mode WHAT TO DO WITH TR...AINING AND NUTRITION POST HOLIDAY (MUST READ) - Dont overthink and procastinate about starting up again, just get it done. People often think too much rather than just getting it done. Your work outs and diet arent always going to be great, but something is better than nothing - Dont stress about the potential weight you may have put on, this is part of the process. Youre meant to enjoy your little break - Jump on the same schedule and program/diet you were doing before you went - Stay consistent - Do everything above Happy Training #rdfitness #personaltrainer #sbd #inzerbelt #squats #littlewins #fatloss #workout #sydneypersonaltrainer #sydneypt #fitness #health #wellness #onlinecoach #anytimefitnesspersonaltrainer #anytimefitness #personaltrainer #train See more

15.01.2022 Strap in because @fitmovementbootcamp is dropping its 2.0 hoody. We are in the midst of constantly sampling and trying different things. Its a long process but we are doing everything we can to make sure this hoody is perfect for this winter #fitmovement #fitmovementsupply

14.01.2022 Client Spotlight PR for client @deedogg_dk . 80kg3x5 (3rd set shown) - Slowly creeping up for that 100kg squat. WHY I LOVE BEING A COACH? - Connection between clients, im not the strongest nor biggest but I know what its like to be in their shoes during exercise or lifting. Im able to communicate to each client differently as not everyone is the same but all need my leadership - Relationship building - Seeing Clients grow and hit their goals... - Simply making them happy through exercise and my presence Dee over the last 8-9 months has lost almost 15 kilos and managed to put some lean muscle (Strength gains) while enjoying his favourite foods with the company of his family and the occasional red wines on the weekend. Dee has shown that losing body fat and building muscle can be sustainable if you are patient and put in the extra touch of consistency. His work ethic is through the roof and the results speak for it self. Well done Dipesh #rdfitness #sydneypersonaltrainer #squats #fitness #menshealth #personaltrainer #anytimefitnesspersontrainer #sbd See more

13.01.2022 My home work out lower body finisher Got a kettle bell? Or a bucket of paint? Anything with a handle and resistance is fine. Something easy to do at home after a leg work out. Definitely a good way to get your heart rate up and burn some extra calories . Give it a try at home A1) Kettle Bell Swings x 15... A2) Alternating jumping lunges x 20 seconds 3 rounds Still offering outdoor 1 on 1 personal training sessions tailored to the individuals goal with equipment provided. Limited spots as my schedule is almost fully book, please shoot me a DM If you would be interested in training with me. If there is a will, there is a way #foodforthought #rdfitness #personaltrainer #sbd #inzerbelt #squats #littlewins #fatloss #workout #sydneypersonaltrainer #sydneypt #fitness #health #wellness #onlinecoach #anytimefitnesspersonaltrainer #anytimefitness #personaltrainer #train

12.01.2022 95kgx3x3 (last set recorded) Sunk in the last rep which was stupid because I lost tightness in my upper back which made the rep look like a grinder...

09.01.2022 Long overdue upload done by Mesina Media covering all my prehab activation drills before I squat. If I have time, ill try to do all the exercises in the video that take about 10-15 minutes. Take pride in your warm up and the rest of the work out will flow, sometimes we tend to get lazy or we do the bare minimum, get into the routine of warming up properly to avoid future injuries... Warm up down below:... 1. Sensory Ball/Foam Roll 2. Cat/cow: x10 3. Knee Drops: x5 on each side 4. Leg swings 5. Lateral band walk 6. Glute bridge with band Try this in your next lower body day. Let me know how you go Happy training :)

07.01.2022 Proud of client @pr_piyush for hitting the 60kg club. Before training piyush, he was never able to squat over 50kg due to poor technique, minor injuries and poor programming. In just a matter of time of tweaking and patience he is now hitting his goal weight of 60kg for 8 clean reps. Love my job and seeing this makes my heart warm remembering where I started in my training journey #rdfitness #personaltrainer #sbd #inzerbelt #squats #littlewins #fatloss #workout #sydneypersonaltrainer #sydneypt #fitness #health #wellness #onlinecoach #anytimefitnesspersonaltrainer #anytimefitness #personaltrainer #train

07.01.2022 100KG Squat Challenge. 100kgx100 - 10x10. Did this challenge a week ago and my legs have just recovered . Hope you enjoy watching me squat (not that exciting to be honest). It was tough but well worth it in the end. All sets were done in less than an hour. I nek nominate: Vin Par Jeremy Coronel Robin Raoulo Gino Ratanaprayul PT Jonathan Trinh Zul Ahmed Julian Soco Aloysius Watkins Conner Disbery Phillip Salanga JP Apines - all sets must be recorded :)

07.01.2022 @laarniandco smashing out some goblet squats, 24kgx10. After an injured rectus femoris (quad) she is finally back hitting big numbers with the help of @jonnorehab from @fxnlrehab. Well done Laarns! #rdfitness #personaltrainer #superset #littlewins #fatloss #workout #sydneypersonaltrainer #sydneypt #fitness #health #wellness #onlinecoach #anytimefitnesspersonaltrainer #anytimefitness #personaltrainer #train

06.01.2022 @georgina1112555 hasnt been feeling the best in our last few sessions due to the flu. However she still comes in and gives it her . I told her its all your mindset, regardless of what life throws at you. Today we worked up to a top single and a personal PB for her. 60kgx1. Amazing lower body session #rdfitness #personaltrainer #sbd #inzerbelt #squats #littlewins #fatloss #workout #sydneypersonaltrainer #sydneypt #fitness #health #wellness #onlinecoach #anytimefitnesspersonaltrainer #anytimefitness #personaltrainer #train

06.01.2022 with @bysalanga #rdfitness #personaltrainer #superset #littlewins #fatloss #workout #sydneypersonaltrainer #sydneypt #fitness #health #wellness #onlinecoach #anytimefitnesspersonaltrainer #anytimefitness #personaltrainer #train #boxing

06.01.2022 CLIENT SPOTLIGHT SWIPE for more progress photos @michie.tans 5 week progress. All it took was a little patience and consistency. Cant commend Michelle enough for putting in the work in and out of the gym, she managed to lose a few inches off her waist and hips and has improved overall performance in the gym. Shes a lot more positive and definitely a better version of herself Starting body weight: 56.4kg... Current body weight: 52.9kg #rdfitness #personaltrainer #sbd #inzerbelt #squats #littlewins #fatloss #workout #sydneypersonaltrainer #sydneypt #fitness #health #wellness #onlinecoach #anytimefitnesspersonaltrainer #anytimefitness #personaltrainer #train Keep up the good work Michelle, enjoy the wedding in Malaysia @ Anytime Fitness

06.01.2022 Client Dan from dominating DB goblet squats for 4 weeks to hitting a huge and easy 2RM on the back squat - 110kgx2 (could have got an extra rep but I was being conservative). Our very first session, I told him his squat is going to sky rocket due to his natural and strong legs from karate and its looking very promising. Well done Dan #rdfitness #squat #personaltrainer #sydneypersonaltrainer #sydneypt #fitness #health #wellness #onlinecoach #anytimefitnesspersonaltrainer #anytimefitness #personaltrainer #train #pr

04.01.2022 Changing one life at a time... : @psalanga @ Anytime Fitness

04.01.2022 FM60 (60 seconds with fit movement) episode joined with @bysalanga on how I got into fitness... a brief explanation, only had 60 seconds . Watch for a little bit of entertainment for your Friday night : @mesina.media

04.01.2022 The beauty of life. Youre in charge of where you want to go, how you want to get there and why you want to get to that specific place. No one knows yourself more than you do. Dont let anyone or anything get in the way of what you want to do. If your goal is to lose 2kg this month, go do that... If you want to buy that shirt youve always wanted, go buy it... ... If you want to watch Netflix instead of training today, because youre worn out and tired, go rest... Do whats best for you! Everyones different Peace #rdfitness #personaltrainer #sbd #inzerbelt #squats #littlewins #fatloss #workout #sydneypersonaltrainer #sydneypt #fitness #health #wellness #onlinecoach #anytimefitnesspersonaltrainer #anytimefitness #personaltrainer #train

04.01.2022 A few things that I still hear people tell me... I stopped eating too much carbs, I cut down on sugar and the famous one you shouldnt eat after 6pm the truth is your body doesnt know what time it is and if you bring up intermittent fasting, fasting isnt a special power that helps you burn fat, its a strategy used to restrict yourself from consuming more calories. Whats the secret that I tell my clients and peers? Eat in a caloric deficit, your fasted cardio isnt a magic trick either, it helps with you burning calories which equals to a caloric deficit. Happy Sunday Coach Ron out #rdfitness #personaltrainer #sbd #inzerbelt #squats #littlewins #fatloss #workout #sydneypersonaltrainer #sydneypt #fitness #health #wellness #onlinecoach #anytimefitnesspersonaltrainer #anytimefitness #personaltrainer #train

04.01.2022 Over the years of my training experience, physical strength can only take you so far. Everything starts with your mindset and how you view things from an outside perspective. We tend to give up mentally before anything, if we just changed the way we see things how much more could we accomplish? This may not be just for your training but for your endeavours and goals outside the gym. Know your why and why youre doing that particular thing and also remember why you started ...something. Also ask yourself if whatever youre doing is helping you get closer to your goal, if not, what do you need to change in order to get there? #foodforthought #rdfitness #personaltrainer #sbd #inzerbelt #squats #littlewins #fatloss #workout #sydneypersonaltrainer #sydneypt #fitness #health #wellness #onlinecoach #anytimefitnesspersonaltrainer #anytimefitness #personaltrainer #train See more

04.01.2022 Leading and warming up to this squat session wasnt the best, mindset was off, I was fatigued, my mind was elsewhere, the gym was super loud and I didnt want to train at all but for some reason squats felt really good. Your mind will give up before anything else, sometimes you just have to stay composed and do your best in every session. I did some triples today , 132.5kgx3, 135kgx3, 137.5kgx3 (shown) - all sets felt really good! Next time youre feeling worn down and not motivated to train, remember its not just a physical game but a mental game, stay strong and do your best. Happy training #rdfitness #sydneypersonaltrainer #personaltrainer #squats #sbd #inzer #lowerbodyday #anytimefitn esspersonaltrainer

03.01.2022 105kgx3. New front squat PB #rdfitness #personaltrainer #sbd #inzerbelt #squats #littlewins #fatloss #workout #sydneypersonaltrainer #sydneypt #fitness #health #wellness #onlinecoach #anytimefitnesspersonaltrainer #anytimefitness #personaltrainer #train

02.01.2022 AB CIRCUIT TO DO AT HOME Got 10-15 minutes and a yoga mat? Try this out during your work break at home All exercises are done with 20 seconds on and 10 seconds off. 3 rounds. ... A) Lying Leg Raises B) Lying Knee Raises C) Scissors D) Russian Twists E) Plank Add this to your routine as a finisher or on an active rest day to get your core working. Peace #rdfitness #personaltrainer #sbd #inzerbelt #squats #littlewins #fatloss #workout #sydneypersonaltrainer #sydneypt #fitness #health #wellness #onlinecoach #anytimefitnesspersonaltrainer #anytimefitness #personaltrainer #train See more

01.01.2022 HAPPY MONDAY Currently benching 3 times a week and getting better at doing some acrobatic and yoga nonsense on the bench . why is he bending his back? Isnt that bad for this lower back? 97.5kg3x2 (third set shown) @psalanga ... Slow but steady... progressive overload is key. READ Monday morning tip: track your lifts each week, load (weight lifted in KG), reps, sets etc by writing it down on paper or on notes on your phone with all your exercises. This may get a little out of hand, but at least try and do it with your compound lifts such as the squat, bench, deadlift, bb bent over row, DB incline press etc... You get the idea. This gives you an idea each week on your progression and not just going into each session without a plan and hitting random numbers. Happy training #rdfitness #personaltrainer #superset #littlewins #fatloss #workout #sydneypersonaltrainer #sydneypt #fitness #health #wellness #onlinecoach #anytimefitnesspersonaltrainer #anytimefitness #personaltrainer #train

01.01.2022 Saturday bootcamp session done @fitmovementbootcamp Amazing effort from all the members getting up and smashing a 9am work out. Props to coach @vanessavanmullekom and @conner_conza!