ronin_fitness_ltd

What does a dad bod mean to me? 👨‍👩‍👧💪🏻

What is a dad bod? It’s typically associated with someone that is out of shape, but why is this? 🧐

Too often than not, once people start having adult responsibilities such as: paying bills, working long hours, having kids, etc; their fitness goes out the window. 😓

It’s easily done, when I was single and lived with my parents I didn’t need to worry about anything else other than my own fitness, but these responsibilities come and all of a sudden you think you need to let your hobbies go to have some free time. 😅

But if there were 2 things I would not let myself stop it would be: Training and hitting my protein targets.

But you don’t have the time to train? Trust me you do, even if it’s just 20 minutes a few times a week it’s better than nothing.💪🏻

Most of my clients only train 1-3 times a week and get amazing results, so what does a dad bod mean to me?

It means:

- Staying fit and healthy enough to be able to play with my daughter and future children into my older years
- Having a healthy mind and body so that I can put my all into my business and family
- Being an example for my family of what can be done whilst working 10-12 hours a day, having a family, owning a business and still able to prioritise my health.

If this helped you, give it a like, if you want/ need coaching, DM me or click the link in the bio 👊🏻💥

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2 personal training spots are open! 💥💥💥

Scroll to the right to see some of my results. 🙌🏻

Are you this person?

- You want to start the gym, but unsure where to start?
- You’re a regular gym goer, but feel stuck in a plateau?
- Want to lose fat or gain lean muscle, or both?

I specialise in all of these aspects, I have helped A LOT of people achieve their goals and now I’d like to help you.

If you’re interested, DM me or click the link in the bio and we can book in a free consultation! 👊🏻💥

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4 weeks into maintenance, now to start building 💪🏻

After finishing my cut last month, I’ve been in a slight surplus to bring me back to maintenance.

I ended the cut at 83kg and now have brought my weight back up to 85kg, whilst maintaining most of the leanness.

Goal until February is a very slow bulk, with the goal of building roughly 1-2kg of actual lean tissue.

Lifts have been strong, recovery has been great and pumps have been even better, follow along to see how my building phase goes! 💪🏻💪🏻💥💥💥

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What I currently eat in a day on maintenance 🤌🏼🥗

I’m a huge fan of flexible dieting, trying to get the majority of my diet from whole foods, but allowing myself a treat a day, it keeps me from crashing.

Even on my cut, I still kept some pastries here and there and managed to lose 8kg!

My diet approach is all about sustainability, it’s unrealistic to expect people to eat perfect all the time, but 80% perfect? I think is a lot more realistic.

Below are my meals from yesterday, I don’t want you to copy how much I eat as that’s particular to me, but be influenced by how easy it can be to stay in shape and still eat good tasting food.

🔘 3 eggs, 2 bacon medallions, 2 sourdough slices, oat cappucino and orange juice

🔘 Random protein bar, today was nutramino

🔘 2 chicken thighs, potatoes, sweet potatoes, courgettes and tomato salad

🔘 Croissant, m&s protein over night oats and an apple

🔘 5% fat meatballs, homemade tomato pasta

🔘 Cashews

If you think you need help with nutrition coaching or overall coaching, DM me or click the link in the bio 👊🏻💥

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Spartan Super Complete 💪🏻

I’m a huge believer in pushing your physical body to it’s limits. 🥲

Be that in the gym every week, or doing events such as an obstacle race or marathon.🏅

There aren’t many feelings that come close to completing hard s**! 🤯

I’ve fallen in love with the spartan over the last couple or years and cannot wait to do another one when I can, and potentially some other events too! So keep a lookout 👀.

If you want to do an event, but you’re unsure on how to train for it, DM me and I can help you out! 👊🏻💥

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Spartan 10km done ✅🙌🏻

I’ll post the professional photos once I have them 😊.

21km next 👍🏻

8.7kg down in 16 weeks! 🙌🏻🙌🏻🙌🏻

My nutrition client was already super consistent at training and nutrition wasn’t too bad either, but just wanted to get a bit leaner and have someone to help her stay accountable. 📈

So in March I offered to do her nutrition for her, which I have for just over 3 months.

As we can see we’ve had amazing success! 🙌🏻

We’re now going to go into maintenance for at least 2 months, before we do another mini cut again before we go into a building phase. 💪🏻

This cut was done:

• Slowly, never going below 1500kcal
• With minimal added cardio outside of steps
• She stayed strong throughout.

For coaching enquiries, DM me or click the link in the bio 👊🏻💥💥

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How to reverse out of a cut 🤷🏼‍♂️💪🏻

Cutting is fairly easy taking out the psychological effects, but where most get stuck is how to not get stuck in their low calories without gaining body fat 😭

Reverse dieting is the answer.

To make it simple, whatever you calories were at the end of a cut, increase them by roughly 1-200 calories, use those calories as fuel for your workouts to hopefully gain a bit more muscle.👊🏻

Every week or so, check your weight and body composition and when your body seems to be maintaining the weight with the new calories, increase them again by the same amount. 📈

Rinse and repeat until you have built your calories to a much higher amount, and hopefully only gaining a bit of body fat, but mainly just filling the muscles back up.💪🏻

This being said, it is always easier with guidance and I recommend a coach or someone to help you through this process.🫡

For coaching from me, DM me or click the link in my bio 👊🏻💥

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✂️☀️

Crete Pt. 1 🌞🌞🌞

It’s been a rare week off, which I haven’t had since starting my business.

It’s been beautiful so far 🌞❤️

Post Holiday Leg session 1 🌞💪🏻

Be training everyday with my bro in law who got a mad upper body pump from a leg day 😂😂

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2024 cut complete ✅

Last pic is the before and after, peak bulk (after 6 month bulk) and then today 💪🏻

This is the leanest I’ve been in about 4 years and with an extra 5kg on top since then.

Last year when I was 83kg I probably had an extra 2% body fat on!

Thanks for following the journey! I will be getting some great content over whilst I’m in Crete and or course the next Spartan race!

Then going on a very lean and slow bulk over into next year, Stay tuned!

For coaching DM me or click the link in the bio 👊🏻💥

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I have lost 7kg in 11 weeks here’s how: 💪🏻

Through this cut I have:
- Eaten a treat a day
- Gone out to eat
- Not added a crazy amount of cardio to my normal routine

If you’re struggling on your weight loss journey this is what I recommend:

🔸 80/20 rule with food, meaning: 80% of your diet being whole foods and healthy, 20% allow yourself what you want within reason and make sure it fits in your calories/ macros

🔸 Focus on resistance training: Making sure your pushing yourself harder in each session (progressive overload)

🔸 Increase your energy output through either a sport or just increasing steps!

One week to go in the cut 🙌🏻🙌🏻🙌🏻

For more tips, follow this page, for coaching DM me or click the link in the bio 👊🏻💥

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What is your actual goal? 🤨 Weight loss 😞 or Body composition? 💪🏻

Most people that come to me for advice or as a potential client say they want to lose “x” amount of weight, but never actually look at the bigger picture. 🤲🏼

I have had several clients and including myself where their weight hasn’t changed all that much, but they look completely different. 💪🏻

I currently weigh 83.5kg, I have been this weight several times in my life.

I have been this weight “skinny fat”, bulked up, and now pretty damn lean.

Don’t get too tied up with the number on the scale, instead:

🔸 Take measurements of body parts and waistline
🔸 Use how clothes fit to know where you currently are
🔸 Take pictures every few weeks to see your progress
🔸 Use callipers and take a fat percentage test

If this has helped, follow my page for more advice, or follow the podcast I co-host , for coaching DM me or click the link in the bio 👊🏻💥

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3 weeks left to go 💥

Left picture March 1st 2024:
🔸 90.5kg
🔸 4000kcal per day approx
🔸 Approx 16-17% BF
🔸 Minimal cardio

Right picture: May 12th 2024
🔸83.5kg
🔸2600-2800kcal
🔸 Approx 12% BF
🔸 Some extra steps per day and one 5km run per week

Still 3 more weeks to go in the cut, but happy with the results!

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Amazing Online Client Transformation 💥💥💥

My client hired me because she wanted to lose weight the healthy way this year.

7kg lost, and a lot of lean muscle gained!

We started on a reverse diet for a few months concentrating on building muscle and changing dietary habits, then from January started the cut.

As you can see, she’s had some amazing results!

Extremely happy with the progress she made and that she had stayed consistent at the gym for months now!

For coaching, DM me or click the link in the bio 👊🏻💥

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5.5kg down, 5 weeks to go 🥲

Objective get leanest I’ve ever been with this much muscle is in full force.

Hunger has been tough, but the results keep me motivated.

If you’re struggling with your progress and want help, just drop me a DM or click the link in the bio 👊🏻💥

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What consistency and discipline looks like 🙌🏻💪🏻💥

I’ve coached for 2 years now.

First 2 photos is what we have achieved this year.

3rd and 4th photos is last years’ cut vs this years’.

The last photo is 3 months into coaching vs now! Which is crazy.

I have to say he has been on it, every calorie counted, never missed a session (even during injuries) and this is what he has managed to achieve. 🙌🏻

For coaching, DM me or click the link in the bio 👊🏻💥

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What keeps you motivated? 🏋🏽‍♀️

Often when I talk to someone who doesn’t train or watch their diet, they say either “I’m not in the right head space right now” or “I’m not motivated at the moment”.

The issue with these statements is that often you’ll never be in the right place and time until something happens which forces you to have to start exercising/ dieting.

We need to shift the thought of training/ eating healthy about looking good into I do this because of “xyz”.

I know that I stay consistent because:

• I want to feel good everyday
• I want to reduce my risk of many health issues
• I want to be able to play with my daughter and future children
• I like the confidence that training gives me.

Think about what motivates you to wake up in the morning eg. Family, friends, work, hobbies, etc. and use the fitness to help you in all of these aspects of life.

All of a sudden you’ll be far more motivated to stay consistent because you’re not just doing this to look good anymore, but for a better and healthier life.

Any questions or interest in coaching? DM me or click the link in the bio 👊🏻💥

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Current physique 4 weeks into cut ✂️🛠️

Weight: 86.2kg (down from 89kg)

BF: Roughly 15%

Calories: Now 3300kcal

Been gym hopping with this week off 🥹

It’s been so nice the past few days going to different gyms and getting different workouts in with my week off.

This photo was taken today during my 4x15 on Sumo Deadlifts whilst I was training with my wife. 🙌🏻🙌🏻🙌🏻

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A realistic 5 years of progress 🫡

Picture on left: Jan 2019

• Had been training on and off for 7 years but consistently and well for 2-3 years.
• Main form of training boxing/ kickboxing with some weight training
• Under fed (roughly 1900kcal)
• Weighed roughly 70-71kg

Picture on right: March 2024
• Consistently trained for over 7 years on and off for 12 years
• Main training 4x per week strength training
• 2 weeks into a cut starting at 3500kcal
• Weight today 87.5kg

We all see these crazy transformations on our social media, but it’s important to understand that genetics play a vital role, yes there’s a big difference, but I just look like a bigger version of me.

Of course if I knew what I was doing back in 2012-2016 I could have made this progress a few years ago, but I’ve learnt my lessons to help my clients.

If you want some advice or coaching, DM me or click the link in the bio 🙌🏻💥

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Current physique before the 2024 cut ✂️

• 89kg
• Roughly 16% body fat
• 4000kcal maintenance
• Leanest I’ve been at this weight

I’ve loved the last 4 months of building, I can see a big difference especially in areas I focussed on during this phase, but now it’s time to lean down for the summer.

Follow my journey over the next few months to see where I’ll get to.

For coaching DM me or click the link in the bio 👊🏻💥

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Life so far in 2024…

🏋🏽‍♀️ Focussed a ton of hypertrophy and got some amazing results

🎙️ Started a podcast first episode out Friday!

👨‍👩‍👧 Been enjoying as much time as I can with my wife and daughter

🥇Clients have had some amazing results so far

🏆 Raised money for bone cancer for doing 140 push ups a day

All in all, been a pretty damn good 2 months!

Let’s see what spring brings 👊🏻💥

For coaching DM me or click the link in the bio 💪🏻

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#2024

What having a structured plan can achieve 💪🏻💥

One of my newer clients that I picked up late October, has been training for years.

She knew what exercises she had to do and already had a great foundation, but wanted to see if there were was more progress to be made and of course there was.

Having a personalised program, seeing me once a week and other days on her own.

We didn’t count calories, but just changed habits and actually added food.

And we have achieved what is called a body recomp, where we have changed the composition without cutting/ bulking because there was a lot of new stimulus.

Our next goal is to actually increase calories and see how much more we can gain! So keep your eyes peeled! 👀

If you want coaching, DM me or click the link in the bio 👊🏻💥

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We started a podcast! 🎙️💥

and I have started our own podcast where our aim is to cut out the BS in the fitness industry and help everyone on their fitness journey!

We always have a ton to talk about and will be getting on a bunch of guests from various backgrounds on their own journey too.

The first episode will be coming very soon! With clips being released first, follow the page to see all the content that will be coming out! 🙌🏻💥

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Achieve Life Long Results 🏋🏽‍♀️💥▶️

Complete newbie to the gym?

Been training for years, but haven’t seen results in a long time?

Want REAL lifelong results?

Whatever your goal is, I can help you and I want to! 🏋🏽‍♀️

I keep a limit of 25 hours a week PT and up to 10 online clients, as I like to keep my quality as high as possible for all of my clients.👌🏻

Because of this it is only every quarter that I open up spaces and I have 2 spaces opening up in person! 🫡

If you miss this chance or don’t live locally I do have some availability online currently too! 💻

I have helped dozens of people get into shape over the last 4 years, no matter what their goals were.✅

If you’re interested, click the link in my bio or send me a DM and I would love to help you! 👊🏻💥

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Abs are not just made in the kitchen! 🍴🥗🍴

If you are over 20% BF or 30% BF as a female will you see your abs? Probably not. 🤷🏼‍♂️

But, saying you don’t need to train them because you already have them, there’s just fat covering them up, is simplifying things way too much.😑

This would be like saying you don’t need to train your chest because there’s body fat over it! 🤨

I haven’t gone below 14% body fat for nearly 3 years now, yet even when I am 16 or so % body fat; my abs and obliques are still quite visible and why’s that? Because I train my abs! 🫡

Training them will make them come out more ,so that you don’t need to get to 10% BF or less to see them.

How do you train them? It’s very simple, 2 exercises 3-5 sets each roughly 10-15 reps per set. Progressing each exercise each week (like you would any other body part). 🏋🏽‍♀️

Will your abs be shredded by training them? No, you will need to get leaner, but if you want them to pop out more at a healthy body fat start training them! 💪🏻

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Every diet loses weight, only a few keep the weight off 🥩🥗

How many times have you lost weight? 🤨

How long has that weight stayed off? 😖

Use the tips above, this is how I start with all of my clients! 🫡

Hopefully these tips have helped! 😁

Got any questions or want coaching? DM me or click the link in the bio 👊🏻💥

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Get fit and healthy for free! 💶💷💰

I recommend to nearly everyone I know to join a gym and get a coach. 🏋🏽‍♀️

But, I completely understand that the times we are living in, that not everyone can afford to get a coach or join a gym.🥲

Eating healthy foods can be expensive, so completely understand the argument against this also! 🤷🏼‍♂️

So hopefully these 4 tips will help you get started on a fitness journey and realise it doesn’t have to be as hard or expensive then you think! 💪🏻

1) Get to bed before 10pm 😴

I know we all enjoy our downtime and I’m not saying I do this consistently myself, but getting to bed early has humungous health benefits.

Out of everything on this list just getting to bed early and having an average of 7-9 hours sleep, will probably make the biggest difference in health.

2) 0.7-1g protein per lb of bodyweight 🥩

Aim for this target to keep you full, get better recovery and build/ retain more muscle as you train and get older.

Proteins can be expensive, I typically buy a big pack of chicken thighs and drumsticks, it’s much cheaper than breast and in my opinion far tastier.

3) 80% calories come from whole foods 🥗

On that topic; aim for the majority of your calories to come from animal products, fruit, vegetables, legumes and whole grains.

The single ingredient food is far more filling and has a lot more nutritional value.

Make this cheaper? I already gave the thigh advice, vegetables get frozen, use potatoes or rice for the carbs and get whichever fruit you like.

Other 20% make up with what you like for me it’s normally coffees, dark chocolate and sometimes a pastry 🤫.

4) Exercise at home or outside 🚴🏽‍♂️

Want a simple plan to follow?

40 minutes of walking a day (can break this up)
3x per week:
4 sets of 10 push ups
4 sets of 10 lunges
4 sets of 10 crunches
4 sets of 10 Squats
4 sets of 10 inverted rows (broom stick between 2 chairs)

Just this super simple plan for 4 weeks if you are de conditioned will give you a good amount of progress!

Want further help/ coaching? DM me or click the link in the bio 👊🏻💥

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