Coach RB - RB Fitness

944 days ago I started this health journey (Jan 21st 2021).

Sustainable changes in health take time.

Instead of quick fixes and fad diets I made small, incremental changes that have brought me to when I am today.

Not where I was, not where I want to be on this journey however I’m grateful I made the decision to change.

Health truly is the new wealth.

Oh and of course I’d post this on my least favorite day‼️

Do something today your future self will appreciate.

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At Fitworks Stow — ✅ 3 Miles at race pace
✅ Chest workout
✅ Ready for Saturday
✅ New book

Keep going 👊🏻

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✅ 5 miles
✅ 44:21 mins
✅ 8:52 pace

Quick run listening to a new favorite before a new buyer consultation.

Happy Sunday y’all. ❤️🤍💙

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So excited to get these updated test results‼️

➡️ Down from 47 in October‼️⬅️

Feels good right before my 51st birthday in a few weeks.

“ Do what works and do more of that!”

Keep on keeping on 👊🏻

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13 miles‼️
2:07:16
9:47 pace

Another PR for distance and faster pace than last weeks long run.

Definitely learned A LOT on this run about pace, pre run nutrition and myself.

RED on for ❤️🤍💙

Have a great day y’all!

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Today was definitely all discipline.

❌ Had 0 motivation today.

☑️ Still got it in.

☑️ Yep I have those days too.

➡️ That’s also why I have a morning routine. One less thing to think about.

Hope you get it in too 👊🏻

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12 Miles‼️
New PR for distance‼️

1:59:04
9:55 Pace
344’ Elevation

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✅ 3 miles
✅ 23:34 mins
✅ 7:51 pace

No race today. Just me vs me.

✅ Back workout too. Yep still lifting.

What are you going to do to push yourself today?

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☑️ Still hitting the cold tub every day.



☑️ Starting this book again.

Hope you get your week started off right!

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10 miles baby‼️

1:38:30
9:51 pace
255 ft of elevation

Not bad for a dude that’s had 4 knee surgeries.

Just over a month to the 1/2 marathon.

I’ve got this 🙌🏻🙌🏻

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✅ 4 miles
✅ 37:01
✅ 9:15 pace

Lots of hills today. Decent pace still.



🇺🇸 🙏🏻🇺🇸

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8 miles‼️

1:18:01 = 9:45 per mile pace

☑️ Felt good.

☑️ Last mile was the fastest too.

☑️ Time for the cold tub!

Hope you get it in too 👊🏻

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Getting the miles yet still lifting.

☑️ Monday 3 miles 25:40 + shoulders
☑️ Wednesday 3 miles 25:04 + chest
☑️ Today 4 miles 34:12 + back

“Lungs” are progressing very quickly. Not even breathing heavy after my run today. 🙌🏻🙌🏻

Must be the Wim Hof Method I do each morning. Certainly can’t hurt.

Long run this weekend. 👊🏻

Where is everyone?



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Loved being able to attend the AI for PN Coaches webinar today with 500+ other coaches from around the world!

I noticed coaches from:

☑️ Dubai
☑️ UK
☑️ Australia
☑️ All over the US
☑️ Canada
☑️ Scotland
☑️ Morocco

And so many other places! With thousands of coaches around the 🌎 I’m not surprised there were so many on.

Thank you Precision Nutrition for hosting this today. Mind was 🤯

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✅ Back at it today, chest and back.

✅ I thought I’d post my training schedule since I get asked about it a lot.

I change up the order, what exercises and weights I do and when the recovery day is, however the training splits haven’t changed in years.

What’s your routine look like?

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“The harder you train, the “harder” you must recover.”

This is definitely a new concept for me and something I’m still working on.

This phrase was coined on a call for Nutrition Coaches I was a part of last week and it really stuck with me.

✅ It’s so true.

If you don’t you:

❌ risk injury
❌ won’t progress as fast
❌ will get burned out.

✅ Yesterday I saw Dr. Tim Pavlak for my 2 month “tune up”. So great that’s all it is these days. Just a tune up!

✅Cold Tub 47 degrees, 20 minutes

✅ Still doing my breath work every morning.

✅ A little extra rest.

Be good to yourself. Be consistent.

I hope you get it in today too.

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☑️ Not where I was.
☑️ Not where I want to be.
☑️ Grateful for where I am.
☑️ Trust the process

Shoulder day today.

Thought I’d post what my shoulder workout looks like every 5th day.

Structure + routine = results

I hope you get it in today.

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Did you know?

Sure keeping track of what you are eating is important however it’s more than just counting calories.

It also doesn’t have to be complicated either.

Need help putting a plan together?

Just ask!

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Precision Nutrition
Ryan Bowman

Simple yet so true‼️

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Precision Nutrition

Small sustainable changes.

That’s the key.

Whether you are new on the journey or maybe you aren’t and you still struggling at times with certain food, that’s completely normal.

We are human and we are all on the journey.

Here’s 6 tips that may help.

Focus on addition has been the most helpful for me.

Have you tried any of them?

🇺🇸🙏🏻🇺🇸

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Discipline not motivation is the only reason I made it today.

✅ Yep I have those days too.

Glad that’s over with.

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✅ Looking to start your week off on the right foot?

✅ Need some accountability for your health journey?

✅ Want to surround yourself with others on the journey?

✅ Would you like to learn new tips each week to help you?

💥 Introducing Momentum Group Coaching‼️

⬇️ What is it?

✅ Group weekly coaching calls
+
✅ Private Facebook group
+
✅ A community of support

➡️ When is it?
Mondays at 10am, launching May 22nd.

🗣️ Want to join us?
Check out the comments for sign up details!

🗣️ Want to know more about this?
Send me a message.

🗣️ Have general questions or want to talk about starting or continuing your journey?

I'd be happy to jump on a complimentary discovery call with you‼️

➡️ Spending the time and money on your health is an investment not an expense.

Aren’t you worth it⁉️

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Cold plunges & running skills are the same‼️

The both require:

✅ Control of your breathing
✅ Mental toughness
✅ Endurance
✅ Physical stamina
✅ Consistency
✅ Preparation
✅ Time

Just was thinking about this on my run this am. Maybe that’s why I enjoy them both!

Without cold plunges, I’d never run again so they are forever linked for me‼️

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❌ Don’t think you’re a loser.

❌ Don’t think you’re a genius either!

✅ Enjoy (and trust) the process‼️

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Precision Nutrition

Allow me to introduce myself‼️

⚕️Deep Health Coach

📜 Precision Nutrition Certified

🩼 Injury overcomer

🛻 Hit by a truck

🦿 Broken femur

🦾 Full shoulder replacement

🩺 4 knee surgeries

🩻 Torn rotator cuff

🦵🏼 Tore both groins

🗣️ I've been through a lot and I can help you 👇🏻

✅ Adapt your nutrition and training
✅ Analyze you progress
✅ Achieve your goals



Interested in having a conversation about your health?

It’s free of course. Just ask, I’d love to chat‼️

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❌ No you don’t need to drink a gallon of water a day.

✅ Yes you probably need to drink more than you are.

➡️ So how do you know how much to drink?

✅ Listen and observe what your body is telling you. Pretty simple.

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Precision Nutrition

It’s taken me years to finally understand how important rest days are.

Your mind and body need to recover.

What happens when you don’t?
❌ Injuries
❌ Weakened immune system
❌ Brian fog

I schedule mine now once a week.

Do you schedule yours? I hope so!

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🗣️ Whether it's in real estate or fitness, I am continually investing in learning and growing and I'm excited to attend this conference this weekend.

Fortunately, with so much content and speakers, I will have access to the recordings as well.

Your business will grow to the extent that you do‼️

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Since I've been asked this quite a bit, I thought I'd share more.

➡️ What do you do?

✅ I coach clients one on one, via zoom. We establish what success looks like for them, we develop a plan to get them there.

✅ We celebrate the wins and we work through the inevitable challenges. Health is a journey not a destination.

➡️ How do you do it?

✅ One on one weekly health coaching conversations.

✅ Provide nutritional plans based on you and your goals.

✅ Daily check in, via app to keep you on target, provide information and support throughout the week.

✅ I'm also available throughout the week, if need be.

✅ You will be heard, understood and supported.

✅ I also offer free informational webinars to anyone, not just clients.

❌ I don't sell any products. Just my coaching services.

If you are thinking of starting cold plunges, I can also help.

❌ You don't just jump in, there's more to it.

➡️ I'm NOT a certified trainer (yet) however I'm sharing my knowledge and personal experience.

Have questions❓

I'd love to jump on a free call to talk about your journey.

No strings.

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Just in case you were wondering, yes I also struggle with:

Nutrition
✅ Absolutely. That’s why the goal is 90% not 100%

Getting to the gym
✅ No I don’t always FEEL like being here. Discipline and habit gets me through.

Mindset
✅ Sure I have bad days too (just ask Jacqui)

➡️ We ALL struggle.

❌ Quitting is a choice though.

Hope you push through today too.

let’s go‼️

🇺🇸 🙏🏻🇺🇸

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