Rich Levy Performance

IT’S FINALLY HERE!
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Men, are you ready to take your health and fitness to the next level?

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Well..I've got just the thing for you 👀

I've poured my heart and soul into creating this Eliminating the Dad Bod Ebook that is packed with practical tips and advice for helping you strip off the belly fat and build a strong physique.

And the best part?

I want to give it to you, completely for FREE!

I believe that everyone deserves to live their best life, and that starts with taking care of your health and fitness.🚀

That's why I've put together this guide, to help you get a flat stomach, pack on some muscle and feel more energised.

So what are you waiting for?

Click the link in my bio to download your free copy of my new game-changing, dad bod eliminating eBook today.

I hope you are ready! I've been working hard on something new for you!🚀
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Don't you want to lose the dad bod without constantly tracking food and doing endless hours of cardio? ✅
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Keep your eyes peeled 👀
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Very soon (maybe even tomorrow) I will have something just for you to help with just that 🚀
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📲 DM me if you want exclusive early access

What does fitness mean to you?

Everyone has a different perspective on what fitness is.

To some people it’s being skinny or having a 6 pack. 👀

But fitness is really about being strong, athletic and healthy.

I like to think of this in a couple of different exercise formats.

Which accumulates to can I move well?

That includes:

🔥 Moving with resistance (lifting weights)

🔥 Moving continuously (cardio activities)

🔥 Moving through a full range of motion (mobility and flexibility)

So the question I want to ask is, do you move well and are you fit?

⤵️ Let me know in the comments what areas you think you need to improve on.

Challenge Alert 🌟

From November 23 to December 24, I'm taking on the holiday challenge ran by equipment maker concept 2 challenge to raise funds for Save the Children Charity! 🚣‍♂️ My goal is to cover as much distance as possible.

Concept2 will donate $.02 per kilometer up to 100k and $.04 per kilometer over 100k charity of my choice.

I aim to cover as much distance as possible and excited to push and challenging my aerobic fitness... I'll be documenting my progress 💪🏾

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Excited to welcome the newest member to the family..
Meet [Blaze] 🐕.

Here's to more walks, more love, and more unforgettable family moments with our pawsome addition.

Relaxing while eating offers numerous benefits. It allows better digestion and absorption of nutrients, reducing the risk of indigestion. It also promotes mindful eating, helping you savor your food and control portion sizes. Plus, it reduces stress, which is essential for a healthy lifestyle.
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Are you in this boat...?

🤔 Struggling to fit workouts into your busy schedule

🤔 Opting for quick, unhealthy food choices due to time constraints

🤔 Feeling guilty about prioritizing health amidst a demanding job

🤔 Battling to stay motivated and consistent with exercise

If any of these feel familiar, and you're yearning for balance...

My LifeRevive 360 programme is your answer.

Let's break it down...

I specialize in helping full-time professionals maintain their lifestyle and achieve their body goals with tailored programs and unwavering support, all while safeguarding your precious time and social life.

No one-size-fits-all here. Every person comes with unique objectives and challenges, and I treat them as such.

Remember, everybody is different, and more importantly, EVERY BODY IS UNIQUE.

So, scrolling through hours of influencer workouts or meal plans on social media may not be the golden ticket for you.

Don't expect identical outcomes as others, even if you follow the same playbook.

If you're stuck in unproductive routines...

Perhaps it's time for a coach to give your regimen a makeover.

I've got 3 coaching slots available for November.

If this post resonated with you, shoot me a DM, and let's start the conversation

Supercars are my passion alongside health and fitness. I was lucky to receive the gift of driving these incredible machines for my birthday, all thanks to my partner.
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What's your favorite hobby? Share it in the comments below!⬇️

Hi, Time for a bit of a reintroduced 👋🏾

I'm Rich, your Lifestyle Transformation Coach, and I bring 28 years of unwavering expertise in health, fitness, and well-being to the table. What drives my passion? Empowering professional people like you to unlock the secret to achieving your health and fitness goals without overwhelming your life.

I firmly believe that when it comes to your fitness, health, and overall well-being, one size doesn't cut it. You deserve tailored advice that fits your unique needs and a support system that seamlessly integrates into your lifestyle.

With over 28 years in the field, I've had the privilege of guiding thousands on transformative journeys, resulting in remarkable, lasting changes. My extensive knowledge and hands-on coaching experience, working with a diverse range of clients, have shaped me into a well-rounded coach committed to a holistic approach for extraordinary results.

Whether you're looking to boost energy, enhance your appearance, reduce stress, elevate your mindset, or achieve other goals, I have the experience, expertise, skills, and support systems to help you become the best version of yourself. No matter where you are on your journey, I promise to stand by your side, guiding you towards your coveted health and fitness goals while transforming your mind and body. I take immense pride in making a significant difference in improving your life.

Ready to start your journey? Simply fill out the inquiry form or book a quick call via the link in my bio to see if we're a great match.

Let's chat soon! 🙌🏾"

🎉🎂 Celebrating another year of life today! 🎂🎉 Grateful for the journey and looking forward to more opportunities to inspire and empower you all on your health and fitness journeys. Thank you for your support!
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🏋🏽‍♂️ Join me for a Deadlift Workshop 🏋🏽‍♂️

Excited to share that I'll be hosting a Deadlift Workshop this Saturday for the .coaching community! 💪 We'll dive deep into the fundamentals of deadlifting, cover warm-up routines, explore basic techniques, and address common faults.

If you're looking to improve your deadlift game or simply want to learn more, don't hesitate to send me a DM 📲. Let's lift and learn together!
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Lifestyle changes need to come first🌿

Addressing your lifestyle habits will support your adherence to training and nutrition
long term.

Spend time creating supportive and empowering lifestyle choices and you will find
everything else will fall into place.

For example a well structured wake up routine cam set you up for the day

- Try to get out of bed as soon as you wake up
- Start moving immediately. Get out for a walk if possible
- Think about what you are grateful for and plan a structure for your day

Something as simple as this can make a HUGE difference to your success and is backed by research

If you need some support in developing a lifestyle that is conducive to achieving your goals then drop me a message today with the word “TRANSFORM” and we can discuss a tailored made strategy to get you in the best shape of your life

Creating certainty in your training, nutrition and lifestyle habits is essential when achieving results with your health and body transformation.

Do you feel like you are working hard in the gym but you’re unsure whether what you are doing is actually working? Are you eating the right things to support your training?

Certainty is what I bring to my clients.

Certainty is important as it brings:
- Better Adherence - You will feel supported and confident that what you are doing is suitable for you, so it is easy to believe in the process and create consistency.
- Time-efficiency - be sure what you are doing is giving you the best value for your time
- Enjoyment - Now that you have certainty, you can start to enjoy the process and your successes

Do you need support creating certainty in your exercise routine? If so I may be able to help you

Comment below "GET STARTED", and we can discuss your situation and goals and work out how I can best help you

Do you want to transform your body like my client Neil?

I’m looking for 5 busy professional men who want to transform their bodies, skyrocket their confidence and bullet proof their mind sets

Being a busy professional man myself I understand the challenges we face

Changing your body and creating a good lifestyle is achievable and sustainable and I can help you

To find out more drop me a message with the word “transform” and we can discuss your situation and how I’m able to help you

Meet me client Ricardo...

Ricardo is an IT specialist, and a family man who has a busy schedule, he reached out to me because of his struggles over the years with a “Dad Bod”. Ricardo’s ultimate goal was to get into the best shape of his life, drop the body fat from his stomach and gain some lean muscle and strength. Previously, he had been struggling with finding the time and motivation to stick to an exercise and nutrition programme long enough to see any benefits.

It was important to design a plan that fit into Ricardo’s lifestyle without it dominating his way of life. I created a bespoke results-based programme designed to fit into Ricardo’s schedule and he has got off to a flying start. His dedication and efforts have not only improved his body shape, it has helped him in all aspects of life, he has a greater understanding of sleep, nutrition, exercise technique and mindset.

If you’re currently sitting at home and this transformation resonates with you, I want to help YOU in feeling and looking your best.

If you currently lack motivation, structure or a plan.

Simply drop me a message with the word "Transformation" and let’s get you on your own path to the transformation you deserve!!!

“Just show up”

If you have been around the fitness industry for any length of time you may have heard this saying

It’s normal that some days when it comes to training we just aren’t feeling it. We may be tired, didn’t sleep well, hungry, emotionally drained etc. Whatever it is, it can make getting to the gym or going out for a walk a daunting task

So what’s the answer? .... Just show up

We can create momentum for ourselves by just by showing up. If you get your bag and make it to the car and drive to the gym that’s often the hardest part. Once you’re there you will more than likely get into your session and end up doing way more than you imagined. If it’s a walk, putting your shoes on and walking out the front door is often the hardest part. I try not to over think it too much and just start doing something, that way you can’t talk yourself out of it.

A few things to remember:

- Be kind to yourself and think of it as “anything I do today is a bonus” after all you could have just stayed on the sofa right?

- Celebrate the activity you managed to do and be proud that you pushed through when it would have been way easier to get into bed and put Netflix on

Do you need help formulating a winning routine to get into the best shape of your life? I can help you get there as fast and efficiently as possible. If you want to hear more about my coaching packages DM me the word “in”

I look forward to hearing from you

Walking for physical and mental health…

As it’s a form of physical activity that comes so naturally to us its often overlooked as an exceptionally useful tool for keeping us fit and healthy both mentally and physically.

Although the “10,000” step a day target seems to be widely used it may be off putting for some. Research has shown that there can be significant benefits to circulation, heart and brain health as well as benefits for weight control with as little as 4,400 steps a day.

There are lots of ways to make walking easier or harder and you can easily accommodate small walks into your day.

Make walking harder

- Try walking up some hills or on a gradient
- Wear a backpack when out walking that has something heavy in it like a large bottle of water
- Try walking faster

Make walking easier

- Walk for smaller durations e.g. on your lunch break from work. You can always go for lots of 5–10-minute walks throughout the day
- Walk at a casual pace
- Grab a friend and go for a walk. A walk can be more pleasurable when sharing conversation with somebody.

The bottom line is walking is a great form of exercise with lots of health benefits. You may not need to walk as far as you think you gain some health benefits but the more you walk the easier it will get. Start small and progress, and before you know it you will be hitting the 10,000 steps per day target with little conscious effort.

Do you need help with your lifestyle so that you can become the best version of yourself? If so, I currently have a few spaces to take on face to face and online clients. Drop me a message now and find out how I can support you.

The first step to lasting fitness

The body you want doesn’t begin and end with a diet plan and a gym routine, it begins in your own mind. It begins with self-respect, love and understanding that your mind and your body are interconnected and you have come to the realisation that you are ready to change your life. After all it’s not too hard to realise that how we look is just a projection of how we feel about ourselves and our life. Change our mindset of how we view ourselves and we have already taken the biggest step towards the self we envisage for ourselves.

When we love ourselves and care about our bodies and our health it’s easy to question why we are eating a certain food? is it going to help my mind and body function better or is it going to hinder it? Unless a particular exercise or type of exercise brings you pleasure you shouldn’t do it. You shouldn’t do what you hate and expect positive results, not unless you see yourself falling in love with it eventually. Find an activity that you can be passionate about, will take pride in doing and you find enjoyable.This will make the journey so much easier.

In order to shape your body you must shape your mind first, treat your body with respect and provide it with everything it needs, choosing your activities and what you eat mindfully. To change on the outside you NEED to start with mindset.

Do you need support with your mindset? If so, DM me right now with the word “READY” and we can discuss a plan that will work for you

Why Is Dietary Fibre So Important?

Although we can’t directly digest dietary fibre. Scientific evidence suggests that the millions of bacteria that live in our microbiome (in your gut and intestines) can.

Our body needs a host of nutrients and enzymes which we cannot always directly manufacture ourselves we need help from our microbiome.

These bacteria secrete enzymes that help them break down the dietary fibre as it moves through our digestive system so they can digest it. It helps increase their population which then leads to increases of specific nutrients and enzymes those bacterial populations produce.

The microbiomes work affects us at a cellular level and helps us to have a longer lifespan, fewer life threatening-diseases and better mental health among many others.

The numerous health benefits of eating 30g of fibre each day include:

• Normalized bowel movements.

• Lower cholesterol levels.

• Lower blood pressure.

• Reduced inflammation.

• Improved immune system.

• Normal blood sugar levels.

• Maintaining a healthier weight.

• Lower risk of a heart attack.

• Lower risk of strokes.

• Lower risk of diabetes 2.

• Reduced Blood Glucose

• Better Mineral Absorption.

Do you get enough fibre in your diet? If you need help with reaching optimal health, then reach out to find out how I can help you

BREATHING FOR ANXIETY

Life can be stressful particularly right now with all that is going on in the world. Most people underestimate how much of an impact stress has on their fitness journey. We need to have methods of dealing with stress and anxiety in our locker so we can effectively deal with them before they cause our bodies too much stress.

A 2017 study examined the effect of deep breathing on stress, emotional regulation and cognitive performance. The researchers discovered that long, deep breaths that stretch the diaphragm and get plenty of oxygen into the bloodstream helps to reduce feelings of anxiety, dampen the production of cortisol (stress hormone), and improve the ability of the brain to think more clearly.

Here are some tips on how you can use breathing to reduce feelings of stress and anxiety:

• Take 10-20 quick deep breaths and exhale quickly. You may feel a little lightheaded but that is perfectly normal (make sure you are safe and won’t hurt yourself in the event you become light headed and lose your balance)

• Now take one deep breath. As deep as you can, so that you really fill your lungs to capacity. Hold that breath until you feel you have to breathe again.

• Finally take one more deep breath. Hold this one for a count of 10. Release slowly, completely exhaling.

You can repeat this if you like, two-three times, in one sitting.

Give this a try next time you are feeling anxious. The results are amazing.

Lifestyle and energy expenditure

Exercise adds extra energy expenditure to your normal day. The reason we need to actively think about exercise now is because our lifestyles have changed drastically from what they used to be – we move less than ever, if at all and everything is optimised for the absolute minimum energy expenditure. We drive everywhere, we take elevators and escalators and even our meals are being delivered to our doorstep.

Much has changed since the hunter-gatherers days when we had to run miles and fight hard to catch our food, but we still own the same bodies our ancestors did.

We gain too much weight and the mechanisms that were designed to safeguard us are killing us because, sadly, evolution hasn’t caught up with our technological progress just yet. But we can fight against it. Here’s some tips:

- Purposely park a few streets away from where you are going to get some extra steps better still walk the entire way

- Plan an hour out of your day for some structured exercise rigs could even be a long walk

- Move whilst at your work desk in the day and make sure you take regular breaks to stand up and stretch

Try incorporating these things into your day for extra energy expenditure and better health

HOW WE GAIN WEIGHT

There is a certain number of fat cells in a fully developed human body. The body uses these fat cells like ‘pockets’ to store energy in the form of fat When we over consume food.

Your body will never use fat stored in these cells if it has plenty of energy available from other sources, like the previous meal for example. The fat stored in the fat cells is then reserved for when we do need it in case of starvation or when food is unavailable.

This is a very clever mechanism that was used to ensure our survival at a time in our evolution when food was scarce. This is no longer the case of course. Food is everywhere and it’s more calorie dense and processed than ever meaning you may never need to dip into your fat stores for energy. Our diets now are rich in carbohydrates which when consumed in abundance are also stored as fat.

As a result we have to diet and exercise so we can keep these fat reserves at a healthy level. This links to my previous posts on intermittent fasting as the principles introduced here are important in relation to that post.

Do you struggle with diet? I help all my clients understand nutrition so that they can get the best from their training and achieve their fitness goals. Do you need help? Then please reach out today I’d be happy to discuss how I can help you

Why Do We Overeat?

The type of foods we eat play a key role in this. Our diets have changed in a very short amount of time. We now have very calorie and carbohydrate rich foods which humans have typically not had in years gone by (e.g. donuts, chocolate, sweets, crisps, chips etc.).

Foods high in sugar content, for instance, contain a lot more energy per gram than foods that would more typically eaten in a human diet such as meat, grains and vegetables.

As our bodies recognise quantity rather than quality this makes it much easier to overeat. If, for instance, your stomach requires 250 grams of grain to feel full (which contains, on average 278 Calories) it will need 250 grams of a processed cereal, milk or any other processed, calorie dense food that we now have in our diets. These sorts of foods could have up to 2-4 times as many calories.

This tends to trick us into eating more calories than we need which are then stored by the body as fat to be used in case of emergency.

The thing is that the moment our body fat reserves rise the body does not distinguish between fat stores and muscle. It sees everything as “body mass” that needs to be maintained. So as our body weight rises so does our bodies response, it becomes faster to tell us we are “hungry” and slower to tell us “you are full” because it is now used to excessive calories and needs them to maintain the greater body mass.

In conclusion, our bodies cannot tell us when they have had enough donuts based on the calories. We will continue to want to eat until our stomachs feel full regardless of how many calories the food contains. Switching up your diet to contain more foods that are higher in fibre can help reduce calorie intake and increase feelings of fullness after eating. Foods typically high in fibre like fruit and vegetables also contain micronutrients such as vitamins and minerals that are needed by the body. Win Win.

Benefits of Intermittent Fasting

Because intermittent fasting isn’t specific to any particular type of diet it is more a lifestyle choice. Any length of time between 8 and 48 hours without food is considered a fasting interval.

The most common is the 16:8 ( 16 hours fasting per day with an 8 hour eating window). Obviously there is no snacking of any sort taking place and, during the fasting interval any drinks should be zero calorie (preferably just water).

Here are some of the benefits of intermittent fasting that have been proven through scientific research.

• Glycogen depletion and insulin resistance recalibration through exercise while fasting
• Improved metabolism, gut microbiota and circadian biology
• Improved cardiovascular health and improved blood circulation in the brain
• Weight control
• Can improve the brain’s chances against Alzheimer’s
• Reduced chances of heart disease
• Reduced inflammatory response in the body and improved immune system
• Increased lifespan
• Improved memory, cognition and mood
• Promotes neurogenesis and reduces chances of Parkinson’s

Energy Intake and Lifespan

Long-term, studies of different types of hunter-gatherer societies have shown that despite having varied types of diet they all exhibit great health, have very low incidence of: type 2 diabetes, obesity, metabolic diseases, and abnormal cholesterol or triglyceride levels.

What is common across different types of hunter-gatherer communities is they are very active. Physical activity is an energy regulation system that is closely linked to food. The idea that excess energy intake may be the cause of conditions that shorten our lifespan has been explored extensively.

Studies have shown how calorie restriction helps extend lifespan beyond average. Calorie restriction has been shown to improve biomarkers of disease, reduce oxidative stress in the body and preserve learning and memory functioning.

In western society we have an abundance of food. Our bodies are never made to wait for food like they were as we evolved. A process called autophagy which happens after a prolonged period without food basically gives your body a spring clean and breaks down old cells never gets a chance to take place.

If we never go without food we can never get the health benefits of autophagy. There are amazing benefits to be had from fasting. If you’d like to know how I use fasting with my clients drop me a message and I can explain to you how we can incorporate it into your routine.

Plant based vs animal based protein sources

Can I be vegan and still get all the protein I need to build
muscle?

Yes you can… but it takes careful planning with your diet.
A recent study that compared animal vs plant-based protein supplements concluded that provided a plant-based diet is sufficiently varied, it is just as effective at building muscle as a diet that uses animal products as a primary source of protein.

This means that protein obtained from plants is every bit as effective as protein obtained from animals at building good quality muscle. It is, however, different and it should be treated as such.

In other words while you may get all the protein (amino acids) you require from a single steak, you will need to be more creative and have a varied diet from different complementary plant sources to get the same amount of protein over the course of a day’s eating.

This is because many plant sources do not contain all amino acids and therefore you need to eat a variety of plants to ensure you are consuming all amino acids.

Please see my previous post on plant protein sources to see which plants are “complete“ proteins or in other words contain all amino acids.

How Much Protein Do We Need?

For those who regularly exercise 1.6g/kg body weight/day of protein will be more than enough for all your muscle-building and tissue repair needs.

The literature does show that Athletes or those who train harder and longer, may benefit from intakes as high as 2.2g/kg body weight/day. However for most people 1.6g/kg body weight/day has you covered.

Example: A 70kg person who exercises regularly and is relatively healthy and stress free would need 70kg X 1.6g/Kg Body weight/Day = 112g of protein per day.

Be careful here to make sure that if you’re upping your protein intake to this level you do so by replacing elements of your diet with additional protein, instead of just adding extra protein to your diet which would mean more calories and the likelihood of gaining weight.

Try to work out how much protein you have been having using an app such as myfitnesspal. Have you been consuming enough?

Is There an Optimal Time To Take Protein When Exercising?
This question always pops up. Well, here is the most up to date science we have on the topic to help answer the question once and for all.

A meta-analysis of over 1,200 people and 40 studies published in the Journal of the International Society of Sports Nutrition found that there is no measurable benefit in taking protein pre- or post-workout. Instead what plays a pivotal role in muscle building, muscle repair and strength, is the total amount of protein in the diet.

Therefore, if you already have enough protein in your diet daily then you probably don’t need to supplement with more immediately after your workout.

This information is unlikely to be made too much of a fuss about because of the billions £££ that the supplement industry brings generates.

There’s nothing wrong with a protein shake to boost your protein intake if needed, but reaching for your shaker the moment you finish a session isn’t going to make any difference.