RWilson Performance

📍June - Grateful for Good Mates…

F2F PT Client Char 1 Year Transformation

Char has done so well over the past year. Honestly, I couldn’t be happier for her; the results are well deserved.

The significant time gap between these photos serves as a powerful reminder of the long-term nature of fitness and nutrition. It’s not about quick fixes or short-term results, but about making sustainable changes over time. These photos and the duration they represent capture:

✅ Critical nutrition skills developed (learning how to structure meals and put together goal-aligned but nutritious days of eating)

✅ Multiple nutritional phases managed and skills learned along the way (cuts, gains, maintenance and holiday periods)

✅ Improved training. Following a structured program, applying overload, improving technique and ex*****on of lifts.

✅ Managing social events and appreciating times where both some sacrifice and more flexibility are both in service of her goals and overall enjoyment of life

✅ Putting together an approach to training & nutrition that adds to Char’s enjoyment of life

These are some significant milestones we’ve worked on over the year. 

Char has been training an average of 4xp/wk over this time, with some netball and weekend running as well.

An awesome effort and big excited for whats to come…

To get into the best shape of your life follow the link in bio or shoot me a DM 🤝

Most people underestimate how difficult it is to be consistent for 2 weekends.

If you can achieve this, the effect on your results, feeling of momentum, and belief in your training and nutrition strategy will be enormous.

Think about this…

2 Weekends is really 21 days.

Mon-Fri (Wk1)
Sat-Sun (weekend 1)
Mon-Fri (Wk 2)
Sat-Sun (weekend 2)
Mon-Fri (Wk 3)

By this point, you will be feeling the positive effects of the following:
- Healthy habits becoming solidified and automatic
- Feeling healthier, more energy, stronger and fitter
- Seeing results (especially if your goal is weight loss)

This is a challenge I often give to new clients, especially if they’re struggling to see results…

Often, after those 2 weekends, the difference in their results causes them to:

A.) Decide that for their goals, they would instead make some more minor sacrifices to reduce the total duration which they are in a cutting phase for

OR

B.) Allow them to reevaluate their normal eating behaviours, identify areas of their nutritional approach to the weekend that would be causing the discrepancy between their results usually vs during the 2-weekend challenge and allow them to make adjustments to their current eating to get better results

To get into the best shape of your life, follow the link in the bio 🤝

Former Online Client 3 Year coaching Journey (& last cuts results (-8kg)

Jordan went through multiple phases with his training and nutrition over the three years. Our approach always had the goal of improving body composition, but we trialled and incorporated different training splits and strategies, body part specialisation phases, training frequencies and intensification techniques depending on Jordan’s work, footy, and social schedule, as well as changes to make sure training remained enjoyable.

The ability to adjust our approach when necessary, while keeping the end goal in sight, is a crucial aspect of our coaching. This approach ensures a realistic plan is in place, while also making the journey enjoyable.

Nutritionally Jordan started off counting calories and a few meal plan structured templates and, over time, became more nutritionally literate, moved away from tracking and relied on routine, habits and average bodyweight change to achieve the ideal blend of habits, staple Mon-Fri meal options and flexibility.

Jordan was one of the best online clients I’ve coached, and his results are well deserved.

To get into the best shape of your life, follow link in bio 🤝

Introspection and honesty are the two most important characteristics to have and improve if your goal is to lose weight (especially if it’s a lot) or get in shape.

It is a superpower to look transparently at our current behaviours, assess our trajectory, and work out what’s working for us and what’s holding us back from our goals.

Without introspection and honesty, we are destined to fall into the same traps and repeat patterns that lead us to the same result. It’s only through change that we can break free from this cycle.

This is why the coaching process—the act of monitoring behaviour, discussing obstacles, coming up with solutions, and frequently monitoring success—is so effective at creating change and achieving a result.

Nothing changes if nothing changes.

Introducing the new home for RWP - Onegym

I am pumped to begin coaching out of OneGym on Monday next week.

The equipment is the best in Australia, both in quality and quantity. It consists of handpicked pieces from the best manufacturing brands.

To check out the equipment, head to

I look forward to this next challenge and continuing to develop my coaching service to deliver results and help clients achieve their goals.

I have a small number of PT times available to begin coaching at select times. To enquire follow the link in the bio

After nearly 4 years, this week marks my final working out of 3Point.

From coaching under the bridge during lockdowns to both gym locations at 3 Point, it has been an awesome experience and environment to continue to develop RWP. 

I’ve got nothing but love for the boys & .hanson, as well as all the coaches that I’ve been able to work alongside and learn from over the journey.

I rediscovered my love for training, which I had lost during the end of lockdowns, mainly because of a community of coaches who pushed each other.

I’m deeply grateful to have worked with many new clients who have placed their trust in me for their health journey. I’m also thankful for the strong group of about 8-10 clients that we have now coached together for about 7-8 years.

I love coaching, its something that I wake up excited to do everyday. I’m looking forward to a new challenge and have nothing but love for 3PT ❤️

*second photo first day at 3PT & this week
**No one ever encourage me to shave my head if I go bald I’m going to turkey
***final photo is our neighbour who hates 3 point and haaates early morning deadlifts

Online Client Joe W Initial Cut Phase 

Joe & I have worked together in the past, which allowed us to hit the ground running this time around.

Some differences compared to the last time we coached together were:
* Fewer number of days available to train (3 vs 5)
* An emphasis on a balanced approach to fitness (integrating surfing and other exercise)
* Higher amount of meals eaten out (either pre-prepared or at restaurants)

This meant that we went through a few tweaks to get the balance of results and enjoyment right but saw consistent progress once in the groove.

Now, our training is focused on a slow rate of gain with an approach to healthy nutrition choices with volume prioritised to leg and back training while recovering from a chest injury.

For coaching enquiries and to achieve your goals, follow link in bio 🤝

How do you take a relatively inactive person from inactivity and being overweight to achieving their goals??

✅ Start with clearly defined achievable tasks (not everything at once)
✅ Show them progress (celebrate the wins, notice the small improvements)
✅ Trust & Communication (show them through actions that you’re on their side and that you want them to succeed) 
✅ Time (Establish that long-term change takes a longer term, temper expectations & show that enjoyment is in the journey and feeling of making progress, rather than the outcome) 

That journey starts with a conversation. 
Talk about what the goal is 
Talk about what has/hasn’t worked in the past
Plan a strategy to get there

Then constant review, ajdustment and problem solving and soon you are someone who loves to exercise.

To start that conversation feel free to shoot me a DM or check link in bio

Online Client Harry .official Cut Phase Result

A big part of coaching is identifying clients’ strengths and areas that we want to focus our energy on improving.

Harry’s handle on nutrition and ability to balance his social eating with routine allowed him to get a consistent result in his growth phase and the following cut.

Therefore the majority of our efforts have been spent on improving training. Individualising his programming to suit his goals, working on intensity, exercise setups and ex*****on and blending his preferences to what we were discovering was working well.

When I use the terms growth phase and cut all I am referring to is his overarching focus on either consistently gaining or losing weight to achieve a physique outcome. In reality very little changes for us between these two phases.

A great result and well-earned. Onto the next growth phase!

Final 2 photos are from start of coaching to now.

For coaching enquiries and to achieve your goals, follow link in bio 🤝

For some it’s yoga
For others running
For me… weight training

Whatever your preferred exercise is it’s universally agreed that it is one of the best tools to quieter your mind and improve your mood.

Watching people who may never have enjoyed exercise enjoy training is one of the most important reasons why I coach.

End of Cut: 99kg - 88kg (-11kg)

To those not in the fitness industry or training for physique progress photos could seem indulgent or uneccessary

But

Can actually provide an important reinforcing reward for hard work - allow one to continue on their trajectory with momentum

It can:
- Act as a reward for hard work
- Identify the effectiveness of your current strategy
- Highlight areas to work on for future programs

What’s more these aren’t the motivation to train or exercise rather a tool for measuring progression

I do post a lot of client results and my own progress photos so wanted to explain what purpose they serve.

Online & F2F PT session available!
To achieve your physique goals, learn training & nutrition skills and make 2024 a year you reach your goals enquire via link in bio or DM

Journey Since starting coaching. 
Start of coaching —> End of cut —> Post Gain
(There were a few other phases within this) but this gives a good representation of the coaching journey.

Following up on my previous post:
It is important if you decide to take progress photos during a cut and also to take them during maintenance or growth phases

Playing the long-term fitness game in a series of short sprints…

Choose the goal, aim towards it, and attain it, then choose a new goal.

Until you realise the goal isn’t the outcome…

But the enjoyment you get from the progress you feel en route to the goal

When we decide to create change and set health, nutrition, and physique goals, there is often a strong temptation to overhaul our entire lives.

But often, this is how you set yourself up for disappointment, burnout and repeating the same behaviours you tried to change last year.

Instead, consider what are 1-2 things you can begin by integrating into your current life that - should you do so will make a massive difference to your well-being. Things like walking daily, including vegetables with every dinner meal and one piece of fruit daily, and training 2 or 3 times per week.

You can think of this as your stage 1. Commit to these 1-2 things and track them over two weeks.

By the end of the two weeks, you left with two outcomes:
1. You’ve done these on most, if not all, days - It’s great you are building momentum; now layer on the following 1-2 changes that will push you toward your goals.

2. You haven’t managed to complete these 1-2 tasks. You can reflect on this specific goal, identify what obstacles are currently in the way, and develop strategies to address those specifically.

The primary focus is avoiding feeling overwhelmed, burnout, and developing a bad relationship with your health. 
Small steps build into large ones.

Starting with 1-2 things may bring better long-term results than the next extreme phase.

—————
Online & F2F PT session available!
To achieve your physique goals, learn training & nutrition skills and make 2024 a year you reach your goals enquire via link in bio or DM 🤝

Something I try to instil in clients who are interested in their physique is that investing in Nutrition & training skills builds over time…

What once originally took 2-3 hours p/wk to manage gradually becomes less and less until it takes 5-10minutes out of your day to manage

Learn the skills
Have them for life
Use when desired

Online Client Harry Bantock .official Growth Phase Progress 76.4kg - 87.6kg (+11.2kg bw) 43 weeks total time.

Harry began coaching at the start of last year to structure his training & nutrition to get the most growth possible whilst balancing a busy job & social life.

NUTRITION:
Our nutrition approach was tracked initially, then moved to an untracked (default meal plan) approach, monitoring his 4-week average change in body weight, keeping it within the goal rate of 200-400g p/wk.
Harry did a great job of including enough variety and social eating to keep him enjoying the overall phase while making consistent progress.

TRAINING:
We focused on consistently getting the same number of sessions per week (setting realistic weekly training targets), slowing the eccentric and extending ROM significantly from the starting point of coaching, and trialling exercise selection to find movements that worked best (particularly on Harry’s shoulders and elbows).

Something to remember is that as a growth phase progresses, it will come at the cost of visible definition in photos (because gaining muscle requires total body weight gain and, therefore, fat gain, too). Growth phase photos will generally look less muscular, and because there is no context for mass changes, the actual change in body size is not apparent. It is only until you take the following cut-phase photos that you get a good indication of how much muscle is built.

This emphasises how impressive these growth phase photos are because, despite 11.2kg of increased weight, Harry’s condition indicates that he’s gained a ton of muscle.

Harry’s been self-coaching his cutting phase extremely well - photos to come.

Online Client Results from his 12-week cutting phase (-12.1kg)

Our goal with coaching was to create a nutrition structure that would work with Kyles’s schedule that didn’t involve tracking and accountability through the coaching experience.

The goal of training was to create structure and hypertrophy. 

The nutrition approach we decided on was a default meal plan based on 4 meals, integrating new meals as necessary. This allowed for consistency whilst still allowing for a buffer for some social meals + a small amount of alcohol. 

We entered a 4-week maintenance phase over the Christmas period and are now back into the swing of things, restarting a cut this week.

To achieve your physique goals, learn training & nutrition skills and make 2024 a year you reach your goals enquire via link in bio or DM 🤝

Here are some nutrition skills to build alongside (or without) calorie tracking.

While calorie tracking can be helpful in achieving short-term goals, understanding caloric density, and measuring calorie intake, it’s vital to build nutrition skills to help guide intake long after you stop tracking.

This isn’t a complete list, but it covers 10 skills to help your nutrition journey.

To achieve your physique goals, learn training & nutrition skills and make 2024 a year you reach your goals enquire via link in bio or DM 🤝

PT Client Char’s Transformation 81.8 - 66.6 (-15.2kg BW)

Char began coaching in May of last year. Previously active, Char had gone through a serious health condition that had caused her to be in a coma.

One of the biggest goals we identified with coaching was rebuilding her self-belief in her body and her ability to exercise.

Char had multiple goals:
✅ Run a half marathon
✅ Get comfortable in the gym training with weights
✅ Lose 10kg (as an initial goal)

Char’s nutrition journey involved us developing a rough day of eating meals that she could interchange. This allowed her to build nutrition-tracking skills whilst not being overwhelmed with too many options. We factored in flexibility around social eating (especially as coaching progressed and running volumes increased). 

In addition to this Char began to introduce new meals into this template to keep her nutrition varied and enjoyable. Over the entirety of this journey, Char only decreased calories once. We worked on resisting the temptation to restrict (especially in the presence of results that aligned with the goal).

Training-wise it was great to watch Char’s progression in the gym.
Our main focus was to celebrate small incremental wins (especially early into coaching) that reinforced confidence in her body’s ability to adapt and improve.

Chars training over this time averaged:
x3 Weight Sessions (2xPT 1xSolo)
x2 Runs (1 long distance, 1 shorter distance)

We entered a maintenance phase nutritionally prior to Char going on holiday. 

After a long period of dieting, it’s often a good idea to increase food intake before the holiday (when you’re exposed to palatable/tasty foods) to help reduce hunger/ practice mindful eating in a more controlled environment.

Couldn’t be happier for Char, put in the work & absolutely deserved an awesome result 👌

Some limited PT and Online Coaching Availabilities for 2024 remain! 
To learn training & nutrition skills and achieve your physique goals, either DM or enquire via the link in bio 🤝

‼️2024 Coaching Announcement‼️

In 2024, I’ll be entering my 10th year as a coach. 

It’s funny I still get asked all the time:

“So what’s next? Surely you’re not going to be a PT your whole life.”

The thing is, if you ask me: 

I fu***ng love coaching. 

I have for 6 days a week for the last 9 years and I’m more excited than ever to get stuck into the new year helping clients achieve goals.

Whether it’s face-to-face or online, working individually with people to help them learn nutrition skills, get confident in the gym, lose weight, and improve their physique, every aspect of that journey I’m invested in.

So if you are someone with big health, physique and lifting goals and are committed to learning skills to make that a reality,
I have some very limited PT spots (atm currently 2 at certain times for 2024) and online coaching spots (atm 2 for the second week of January).

To enquire about the waitlist for other PT spots OR Online Coaching, send an enquiry via the link in the bio, and we can have a chat and discuss goals 🤝

Few progress shots of my brother Vince who I’ve been coaching over the past 16 weeks.

Vince has always trained fairly regularly however with the addition of structured structured programming has seen some awesome results.

Bodyweight climbing (up about 6kg) and strength improving significantly with more to come…

To join the crew learning training & nutrition skills , building habits & getting into the best shape of their lives follow the link in bio.

Fun having fun

Online Client Steve Cutting Phase Complete (-12.5kg BW over 20 weeks av loss - 625g p/wk)

Steve who I’d had previous experience coaching with back at RBT & a coach himself began coaching with the goal to fully commit to a cutting phase in the lead up to his holiday.

Steve is a machine so our main goal was focusing on the right targets, executing training with a high intensity. This was the first time Steve had focused on the SFR of exercises, the importance of improving accurate gauging of RIR & overall phasic trends in bodyweight to determine caloric adjustments.

Typically I’d implement a maintenance phase slightly earlier than this with most clients but Steve was keen to continue the cut until 1 week pre holiday. Mood & stress metrics were all on track & training performance either maintained or improved on most exercises which allowed us to continue the cut for this duration.

Huge effort & well deserved results mate.
This cut has setup the body parts we are aiming to focus on when Steve returns with a steady growth phase mapped out for the next few months .

I had a client say to me this week that I should post more about how training makes you feel.

I realised that the majority of my posts are either results OR tips to try and help optimising training & nutrition in order to get the average gym-goer the best result.

I probably take it for granted that training (for me) is enjoyable for its own sake. It’s the reason that I’m in the industry and choose to coach 6 days a week over the past 9 years.

But it highlighted some strong core beliefs I have about coaching:

Enjoying training for how it makes you feel and it’s intrinsic enjoyment is less something that you can tell someone over Instagram and more something that is experienced. Therefore enjoying training for the way it makes you feel is more the byproduct of a successful coaching process. It’s about discovering a love for training through experience. You can’t tell someone to love training - they train, then discover they love it.

Most of my clients come to me to optimise their nutrition & training to get the best result TO continue deriving enjoyment from their training. A love for training is already there, its implementing structure, training & nutrition skills in line with their self directed goals to ensure continued future enjoyment that I help with.

But because most of my posts are from a results perspective I do want to say this:
Developing a love for the way training makes you feel, the energy & health benefits is always the primary goal of coaching.

Enjoyment of training is less something anyone can convince you of over IG and moreso an experience turns into an enjoyable part of your life.

————————

I now have some limited PT & Online Coaching Spots available coming into summer!
If you want to get into the best shape of your life & are interested shoot me a DM or follow link in bio 👌

14th World Lazer Sailing Championships

Online client & my dad Robs’ Results over the past year coaching

Having always sailed competitively, post retirement my old man decided to really push his training & set his sights on competing in the world championships.

We put together a training plan that consisted of 3 or 4 training days in the gym dependent on sailing training demands.

Our goal was to develop general strength characteristics that would translate to better performance in the boat. The majority of training focused on traditional resistance training movements, with a small amount of sailing specific work (hiking bench etc…)

Nutrition was just informed decisions around eating for performance. Dad has always been someone who has great approach with nutrition decisions.

The combination resulted in Rob placing 14th in the World for Laser Masters Sailing & getting into the best shape of his life. If I can look that good by the age of 61 I’ll be happy.

We’ve moved to our next training phase & hopefully some proper progress pics this time round

Lee Harrison Gaining Phase Progress & Completion (+10kg bw)

I often post before/afters on my page & typically they focus on a cutting phase. However this is only a small part of an overall training & nutrition journey & I have many clients in gaining phases, maintenance phases, tracking nutrition & not tracking nutrition and want to highlight some big growth in other phases too.

Lee has smashed the last 16 months of her training. After an initial cutting phase Lee’s goals shifted to wanting to feel strong & gain muscle.

What this has meant has been:
1. A steady rate of weight gain (measured via bodyweight averages) over the past year and a bit. (+10kg bw)
2. Increased caloric intake to match the above goal rate of gain
3. Big emphasis on resistance training & performance overload between sessions
4. Decrease in diet related food choices
5. Reframing of weight gain as a positive measure of overall phase success

These last two points have been our main focus over the gaining phase. Like anyone who successfully goes through a cutting phase Lee had adopted a style of eating that would maximise satiety & volume. Initially as we increased cals a lot of those food preferences remained in absence of hunger or need.

This is common when someone first gains after a cut and highlights the importance of “need and time” eating styles. Being aware of the subconscious food rules you internalise can help recognise them & adjust eating (in this case adopting more flexible approach with some more caloric dense foods).

To recognise these rules has meant Lee has enjoyed this gaining phase & is mentally fresh for her cut which she’s started last week.

To see the effect of slow rate of gain alongside weight training Slide 4–> is Lee at the same bodyweight (64kg) in each.

Something I’ve changed my mind on over the past few years is the importance of direct ab training for physique outcomes.

For years I would preach that direct ab training was unnecessary if you were performing heavy compound lifts (probably around the same time that direct arm trainings importance for arm growth was downplayed as long as you were again lifting heavy compounds).

I would neglect ab training, and if I rarely did do any, would be unstructured at the end of a workout when I was already gassed.

This thinking harboured and illogical and incorrect belief about how muscles grow and that I was dismissing training for a muscle group (ab & calf) that I didn’t enjoy and felt didn’t respond as well to training. We know that ab (& calf) muscles hypertrophy through the same mechanisms as any other muscle (volume, load, relative intensity, progressive overload etc…) and therefore I had to recognise the flaw in my own thinking.

Like if we look at elite level gymnasts and cross-fitters (which do a tonne of direct ab work, GHD etc…) ab development - it is insane. They have thick ab muscles that are clearly hypertrophy.

So - if you have some similar beliefs as I did & do want to grow these area’s what are the steps we can take:

1. Prioritise - In this growth phase, my ab (& calf) training is the first exercise on that training day. That way, when I’m most mentally fresh I can focus my effort towards improving the ex*****on of the exercise

2. Emphasise - Abs (& calves) are relatively smaller muscle groups and therefore have shorter recovery timelines. This generally means you can train them more frequently. As an offshoot, a higher frequency may allow for lower per session volume which allows you to focus on executing your ab/calf exercises more frequently with better quality

3. Overload - Record your training for these muscle groups diligently. Aim to improve performance week to week in the same way you would for any other muscle

4. Reframe - Challenge your own internal bias against what you know to be true about how we grow muscle. When you feel like moving back to previous habits - thats the point to decide to identify with knowledge, not emotion.

Mystery online client 16 week cutting phase -8kgbw done!

Whilst this client can’t be named there’s a few valueable points I think others out there in a similar position may benefit from.

Prior to training this client had done a mixture of group fitness & gym sessions but had found it lacked the structure that ensured results.

Some things we worked on:

1. 4 days per week weight training following a program (in a commercial gym) focusing on applying overload weekly

2. Learning how to track on MyFitnessPal to improve nutritional literacy. Understanding certain foods caloric content & how they differed allowed for us to build momentum as well as give us the foundational knowledge to transition away from tracking later.

3. Learnt to self-develop meal plans & routine for the week ahead

4. Worked on navigating eating around social & work events using untracked strategies

5. Transitioning to untracked Fri-Sunday periods

Whilst not at her eventual goal, we’ve decided to move to a maintenance period after 4 months of hard work to allow more social events & offset some of the adaptations that occur as a result of dieting (food focus, hunger, diet fatigue).

After about 2-4 weeks we will resume feeling refreshed making the next cutting phase easier 👌