RJFfitness

IT’S BEEN A WHILE ⏳
back in my happy place.

“The only person you are destined to become is the person you decide to be.” - Ralph Waldo Emerson
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#2023

“At the end the day we are accountable to ourselves.
Our success is a result of what we do.”
- Catherine Pulsifer
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#2022

Suns out ☀️
Pale guns out 💪🏼
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The vests have come out the locker due to the Australian tan line taking full effect.

I can’t be looking like casper the ghost all my life 👻!
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#2022

“Being a successful person is not necessarily defined by what you have achieved, but by what you have overcome.” - Fannie Flagg
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Photography by .photography
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#2022

“If you are working on something that you really care about, you don’t have to be pushed.
The vision pulls you.” - Steve Jobs
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Photography by .photography
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#2022

Unexpected Training Partner 👬
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Walking to the gym at 10am this morning and tapped me on the shoulder to welcome me to Australia.
Flying from Perth to visit 2 days early than expected to surprise me to then mention/tell me that he will be staying in my hotel room too…

Cheers mate 😂!

A great back and biceps session completed together before we head out over the next few days to explore Cairns, Australia 🇦🇺.
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The next chapter starts now 🇦🇺!

Dear Fully Pumped Gym
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I can’t thank all staff members, gym members and both Lisa & Richard enough for the opportunity that was given to me throughout my journey working at the best bodybuilding gym in Norfolk.

I left my career in hospitality after 8 years to follow my passion and become a personal trainer in a gym with a mass amount of unique equipment, big personalities and huge opportunities.

I took a risk and the risk reaped the rewards.

I built up my business from nothing and I achieved much more than I could have ever imagined.

Success is defined in many ways but to me success was creating a community of clients who received a great service and achieve results both mentally and physically to improve their day to day lives.

This all wouldn’t have been achieved without opportunity and belief from the top alongside all the knowledge and tips learnt from many members throughout the past 18 months.

Thanks to everyone involved in my personal journey and i’ll see you on the other side of the world shortly❤️.
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#1-2-1 #2022

“We are what we repeatedly do.
Excellence then is not an act but a habit. - Aristotle
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#2022

“I've learned from experience that if you work harder at it and apply more energy and time to it with more consistency to it, you get a better result. It comes from the work you put it”. - Louis C. K.
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#1-2-1 #2022

“Making a choice that is 1 percent better or 1 percent worse seems insignificant in the moment, but over the span of moments that make up a lifetime these choices determine the difference between who you are and who you could be.” - Atomic Habits
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#1-2-1 #2022

Version 4.0
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Why 4.0 you ask?

I’m sure the majority of you can relate so bare with me whilst I explain…

Over recent years I have been fully open about my methods of dieting, using the flexible dieting approach allows me to become unrestrictive with my nutrition and still produce positive results (personal preference).

My problem is that I have always got to the stage of “lets say, boredom” once I have achieved a specific look or weight goal that unfortunately sways my head into another “NEGATIVE” direction.

It normally goes something like this ⤵️

Fancy going out tonight?
Me: Yes! I have not been out in months, I may as well get s**t faced, not remember much, spend loads of money and worry about it tomorrow.

Repeat, repeat, repeat 🔁 WHY!

Fancy going for food tonight?
Me: Ends up consuming way too much for mains followed by a dessert to put myself into a “food coma” which reacts terribly with my digestive system and takes multiple days to recover from (binge eating).

Repeat, repeat, repeat 🔁 WHY!

Many weeks pass and suddenly the REBOUND takes effect ⤵️

Poor mental health
Lack of confidence
Poor sleep patterns
Low energy levels
Zero motivation to achieve
Depression as a whole

These may or may not seem relevant to you but what is relevant is the way the human mind works of always wanting something we don’t/can’t have or something that has been absent for a period of time.
We crave materialistic items, specific foods, new relationships, to feel more worthy as a person, to be the most popular or not miss out on events with family and friends, etc etc.

In recent weeks I have been introducing small but sustainable habits and routines into my day to day life which have given me the confidence and motivation to finally feel like the best and newest version 4.0 of myself to date and I suggest you begin to do the same.

If you want something enough, you will put your mind and body through whatever it takes to succeed.

NO MATTER WHAT.

Atomic Habits by James Clear will change your mindset to more ways than you can imagine.

GIVE IT A READ 📖

Version 5.0! HERE I COME! Failure makes you stronger.

Mentally and Physically on track to my greatness.

🚴 Charity Bike Ride 2022 🚴
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Yearly mission accomplished!

Our aim was initially complete this 50 miles event a few weeks ago however due to concussion the day before the event completed this solo!
Incredible admiration and support from a great mate.
The last two events wouldn’t be the same without your support.

Following his completion we needed to reschedule and make sure i’d stick to my word and accomplish what I set out to do.

Actions speak louder than words!

55 miles, 1 pit stop to grab some electrolytes and a bunch of hills along the way.

WE DID IT!

Thanks .woodgate999 and throughout.

Feeling slightly heavy legged and drained of energy right now but very proud and happy to say we achieved what we set out to do raising a total of £250 for local charity “breathe easy” that helped my amazing Nan an incredible amount before she passed.

My family are forever grateful for all the support and money that has been donated over recent months which is going to a great cause to help many others in similar situations.

Thanks to everyone, we love you 🤍.

Who knows what 2023 will bring 🙄.
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#2022

4am Galaxy Ripple 🍫 = Pump
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The dieting, cutting, dropping body fat stage or whatever you want to call it whilst maintaining maximal muscle mass throughout the “flexible dieting” stage is progressing well over a steady time frame.

I put this little pump down to the 4am awakening followed by my stumbling down the stairs with a grumbling half empty stomach to consume a refrigerated chocolate bar…

IT WAS WORTH IT!

Can you relate?

In all honesty.

I probably don’t need to diet.

I probably don’t need to restrict certain foods or the amount of foods I am consuming on a daily basis.

Some people don’t understand. But we do!

I probably don’t need to achieve a set amount of steps per day or complete a set amount of weight training and cardio sessions per week.

Some people don’t understand. But we do!

But what I do need is to ensure I feel great mentally on a daily basis which allows me to be the best version of myself.

But what I do need is to ensure I look half decent physically as often as possible which helps me in turn feel great mentally and adds large amounts of confidence to myself as a person.

Always look to improve on yourself and never let anyone tell you how you should or shouldn’t LOOK or FEEL.

You are your own person and you know WHERE you want to be.
You are your own person and you know WHO you want to be.
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#1-2-1

“Setting goals is the first step in turning the invisible into the visible.” - Tony Robbins
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#1-2-1

“It keeps me humble just to know exactly where I came from and all the hard work I had to put in to be here. It feels good to reminisce about the past” - Ha Ha Clinton-Dix
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#1-2-1 #2022

❌ ALL or NOTHING ❌ (for me personally)
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Over the past few years I have come to the realisation that not everything in regards to training, nutrition and day to day life in general can be the picture perfect outcome that it is outlaid in our heads to be.

We set ourselves short term goals to achieve that provides us with some sort of self worth once completed, we chase a sense of accomplishment from achieving simple tasks in order to feel greater within ourselves, it’s human nature.

We go to the gym on a regular basis to improve our overall health.
Sculpting into a better version of ourselves weather it be growing muscle, cutting body fat or growing our mindset and overall mental health as a sense of release from the real world.

We try our best to consume the correct foods and like the famous quote goes “you are what you eat” and this is shown in the result that people achieve for themselves! BUT… to what degree are you willing to push yourself to achieve this?
Sometimes listening to our bodies is far more important for our health than trying to push it too new limits.

At the end of the day everyone has their own ways of doing things, there is no right or wrong way (to a degree) but there is a way that has a successful impact on you and only you.

In the past I thought that being 100% committed and obsessed daily to my plan using an “all or nothing” approach to training and nutrition was the only way to look and feel good about myself.

Over the past few months I have backed off with training, been more open minded about the foods I consume, relaxed and took time away to live life.
In turn I can happily say I have become and will continue to become a much improved better version of me.

My way of training and nutrition has drastically changed from the “all or nothing” approach which sent me into a cycle of yoyo dieting of achieving my goals to then rebound back to the beginning again and again on repeat.

To now realise that training “smart” and consuming foods using my “flexible dieting” approach allows me to get the best of both worlds.

Enjoying my lifestyle, my training and my nutrition to the fullest brings out the best version of myself for myself.

WTF has happened this week!
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x4 Weight training sessions completed with minimal to zero pain achieved for the first time in so long!

x5 Cardiovascular training sessions completed with ease on the stairmaster for x30 minutes per session at level 8.

All macronutrients have been on point and tracked throughout the week with perfection and consistency.

All support supplements for multiple reasons to look after my body have been consumed and have worked effectively daily.

Daily rehab plan and stretches provided by have massively improved my overall mobility, flexibility and pain throughout my shoulders and back this week. Thankful 🫵🏻.
Slow progression over the next few weeks and months to strengthen and stabilise will only produce more positive results.

A very positive week that has ignited my love for training again! I am currently feeling fitter and healthier both mentally and physically in comparison from the last few months.

The work now continues until I reach the goals set for myself 🏆!
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“Turn every setback into a comeback” – Kobe Bryant
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#2022

🏋️ Day 1/54 Cutting Phase 🏋️
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It’s time to knuckle down and adhere to a plan of action with some consistency and discipline again.

I have lacked consistency throughout the last few months due to a large amount of social events, unfortunate injuries and lack of motivation, however the set backs are temporary, the hunger, the desire and the fire will always burn inside me to do better, be better and create the best version of myself.

The mini cutting phase has now began and the results will begin to show throughout the next 54 days.

PATIENCE & CONSISTENCY = RESULTS!!!

Challenge ACCEPTED!

Lets see how my body and mind can adapt to change over the next few weeks while watching myself physically transform over time!
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#1-2-1 #2022

LIVE LIFE with no REGRETS!
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No phone signal for 4 days, minimal materialistic items and equipment to use in unnatural conditions meant socialising, communicating and connecting with new people/friends was a breath of fresh air and something that should be taken advantage from more often.

In our society we rely on mobile phones, social media platforms and general screen time using a mass about of our time scrolling through SH*T far too often when in reality if you take all the above away from a situation, how would you deal with it?

LIFE IS SO SHORT!

DO YOU REALLY WANT TO WASTE TIME?

We take everything for granted in life and it’s natural to always wish for more and more when in reality the most basic and minimal items/ways of living can truly make you someone that you never thought you would be!

EMOTIONS come in waves…

Only you can control how you deal with the outcome related to the negative and positives 🤍.
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#2022

🏴󠁧󠁢󠁥󠁮󠁧󠁿 ANNOUNCEMENT 🇦🇺
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The news is out…

I’m moving to Australia in a few months time to begin a new journey working and travelling throughout the country.

I am opening myself up to experiences, new challenges and hopefully meeting some new connections and friends who can share their stories with me and vice versa.

Putting myself first means living the best life whilst creating the best possible memories every single day.

A spontaneous decision but one that I will not regret. A mixture of emotions from being scared, anxious and nervous to being excited and fascinated on what the other side of the world holds for my future.

“I look back, and I have no regrets, truly.
Everything led me to the place where I am now.” - Wendy Whelan

It’s true, the grass is not always greener.
But without experiencing it in your own eyes, how do you know it’s not the place for you?

I have made many amazing life long friends throughout the past few years in the fitness industry while building up my personal brand thanks to the support of and will continue to push myself to become the best version of me on the other side of the world.

Who knows what the future holds.
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#1-2-1 #2022

Sorry…
It’s been a while 🤷🏼‍♂️.
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Taking time away to reflect.
Taking time away to repair.
Taking time away to reenergise.

The last 4-6 weeks have been difficult for myself to find any motivation due to minor injuries reoccurring with my back numbness, neck cracking, spine alignment and arthritis giving me day to day continuous pain.
Food has remained moderately on track throughout however training has taken a back seat up until now…

It’s now time to change my approach to training, work around my strengths and improve/grow on my weaknesses.

Those that know me well enough understand that I never give up on anything in life if it’s worth fighting for.
That being said nothing is more important than loving yourself for who you are mentally and physically to create the best version of yourself.

Time to crack on with what I am setting out to achieve.

BECOME STRONGER.
BECOME LEANER.
BECOME SMARTER.

inside and outside.

Peace out ✌🏻.

p.s - whilst avoiding niggles and injuries along the way 😂.
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#1-2-1 #2022

“Love yourself to set boundaries.
Your time and energy are precious.
You get to choose how you use it.
You teach people how to treat you by deciding what you will and won’t accept”.
- Anna Taylor
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Picture no.2 ft disaranno sours 🍹spillage 💦
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#1-2-1 #2022

“Look in the mirror.
That’s your competition.”
– John Assaraf
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#1-2-1 #2022