Rich Hill - RK Athletics

09/28/2025

I’m sure my clients can attest to this one 😅

09/25/2025

These last few weeks I’ve been distracted.

Social media, TV, Games, you name it.

Even now I’m writing this as I’m on a rest break during my workout…

Take it from me, we get distracted from time to time.

But it’s time to break out of that slump, and world towards your goals.

Let’s face it, it’s gonna feel way more awesome to get to where you want to be, rather than reading all the discourse online and feeling disappointed you didn’t get your sh*t finished

Go crush it 💪

09/25/2025

I can't believe the NHL pre-season is already here...

Oilers fans are getting ready to be hurt again,
Leafs fans are yelling "This is our year"
and Canuck fans are... well not sure what they have to look forward to this year but anyways...

One of the cool parts of the pre-season is that so many people who have the dream to play in the NHL get an opportunity to play games with some of the best in the world.

Sometimes there's a cinderella story that arrives out of nowhere, but unfortunately - many players are going to have their dream dashed when they get cut from the team.

The only thing more disappointing than being cut from the team, is having to cut your favourite food out of your diet when you're trying to get beach ready for your upcoming winter vacation.
But what if you didn't have to cut foods out of your diet to see head turning results?

What if I told you there was still a way you could enjoy a donut, some ice cream, or even some chips while still dropping weight?
​
Well, this is a strategy I help implement in with my clients to make the process easier, more sustainable, and help clients feel like they aren't even on a diet.

So if you struggle with snacking, overeating or simply don't even know where to start when it comes to reaching your fitness goal - send me a quick detailed response in the comments and I'll help you out.

If you want to dive right in get started towards your goals today - click the link in the below to join the Everyday Athlete Online Coaching Program.

If you don't think it's the best program in the first two weeks I'll give your money back in full.

https://www.trainerize.me/profile/rkathletics/?planGUID=cff4ce1b835742528f26e83396b2cb65

Stay warm out there

09/25/2025

If you want fitness tips in an easily digestible, time efficient way?

Join my email list here:
https://rk-athletics.kit.com/7feff6c059

09/24/2025

What happens when you binge out and are you going to automatically gain fat if you do?

Wanna learn how you can lose weight and feel your best without having to bail on the foods you love? Comment “EVERYDAY” on this post 💪

09/24/2025

If you're looking for a smarter way to improve your cardiovascular performance without spending hours doing cardio, Cardiac Power Intervals (CPI) might be your secret weapon.

Learn more about it in the article below:

If you're looking for a smarter way to improve your cardiovascular performance without spending hours on steady-state cardio, Cardiac Power Intervals (CPI)

09/22/2025

Creatine...

It's a supplement for young guys looking to become pro-bodybuilders, right?

Well, not so quick...

Watch the video below and learn more about what creatine is, and if you should start taking it

📥 Grab your FREE 6-Week Strength Program: https://rk-athletics.kit.com/fsfprogram📲 Protein Checklist: https://rk-athletics.kit.com/proteinchecklistCreatine...

09/19/2025

As much as Terminator warned us about the machines uprising, we keep pressing forward towards technology taking over our world, especially with AI

AI seems to be everywhere, and it's becoming more accessible everyday.

In fact, this morning in just 30 minutes I was able to make a new calorie calculator that could determine someone's calorie intake (which is pretty basic) but the model allowed me to also add a function that would allow people to have a customized sample meal plan developed, with recipe included, and weekly grocery list already made up.

It sounds fantastic right?

Well, that's until it was time to publish it.

What started as a time efficient, massive value add to clients, or a lead generator for posts/videos to subscribe to my email list - turned into a massive headache that's taken up the majority of my day.

Between having to sign up for 2 different (free - fortunately) services to host this and broadcast it, and having AI troubleshooting the same issue over and over again it's been a nightmare for someone who is just not proficient with anything to do with web development.

AI can be great, when it's used properly - but when you get too fancy with it, things fall apart.

Honestly? Hiring someone would have been more time efficient and probably would have gotten the job done quicker.

Goes to show that while AI has come a long way - it's not quite ready to take over all the roles professionals can do...

So if you want a fitness approach that's better than what AI can give you (or your money back) Comment Below to learn more about Online Coaching and how you can make the most of the 16 weeks left in 2025

(There's still time to crush your goals)

The all too real human - Rich

09/15/2025

Little bit of body dysmorphia happening here but we all deal with it in different ways 😅

20 years in, not even close to Arnold
In 20 years from now, I still won’t be Arnold.
But that’s not always the goal folks

The goals to live life to the best you can - and if you want help dialing that up a bit by focusing on your health and fitness comment “everyday” on this post and let’s chat about a plan you can implement 💪

09/15/2025

One issue many runners "run into" (ha ha) is shin splints - where the front of your lower leg feels sore AF!

Like most injuries - shin splints come from too much volume/running too soon and the muscle isn't quite strong enough to handle what you're doing - yet.

Fortunately - the shin isn't a hard muscle to train and you don't have to use a massive amount of weight to train them. Adding this exercise into your workouts or even your running warm-up can be a great way to get the muscles active and stronger

Toe Raises: https://youtu.be/YQ5jknvrsC8

Now, if you're already struggling with shin splints - below I've linked a video to help you alleviate the pain in your shin with just the use of a lacrosse/trigger point ball (you can also use a small baseball but it might be a little intense).

A.Tib Release: https://youtu.be/k1D7nZP_rpg

Hope these help you avoid shin splints so you can run further and faster pain-free!

If you have any questions or issues you're struggling with just comment on this past and I'd be happy to help!

Exercise Demonstration of the Anterior Tibialis Trigger Point ReleaseLike, Share & Subscribe to the channelVisit RKAthletics.ca for moreLive Life To The Full...

09/15/2025

🏈 Meal Prep Like a Champ in Less Time Than a Football Game! ⏳

Tired of spending your entire Sunday in the kitchen when you could be catching the game? Here’s your playbook with 5 tips to help you meal prep for the week faster than a touchdown drive! 🏃‍♂️💨

1️⃣ We Talkin’ About Practice
Just like practice makes perfect on the field, the more familiar you are with a recipe, the faster you can whip it up. Stick to your go-to meals for a quicker prep – it’s your secret weapon for saving time!

2️⃣ Quick Pass to Frozen
Why waste time chopping when frozen or pre-cut veggies can get you to the end zone faster? They’re just as nutritious and can cut your prep time in half. Score!

3️⃣ Spread Offense
Maximize your kitchen like a football field! Bake your proteins, boil your carbs, and sauté those veggies at the same time. Or run the clock down with a slow cooker to tackle everything in one go.

4️⃣ Season Opener
Don’t fumble with individual spices! Grab pre-made seasoning packets or healthy marinades to score big on flavor without extra effort. Quick and tasty - just like a sick double play!

5️⃣ Prevent Defense
Keep your kitchen from turning into a mess by cleaning as you go. Run a quick sweep between batches so you’re not left with a pile of dishes after the final whistle. Victory is sweet... and tidy!

🏅 Bonus: Game Day Prep
The real MVP move? Grab your groceries the day before. Breaking up the process makes it easier to handle the prep game without burning out before kickoff.

Meal prep is your winning strategy to save time, energy, and have healthy meals ready to go when you’re hungry. 💪🏽

Tired of living out of Tupperware? No problem! You can huddle up and portion your ingredients in advance, batch cook for mix-and-match meal options, or even call an audible and do mini-preps during the week to keep it fresh.

However you decide to tackle meal prep, stay focused and efficient so you can get back to cheering on your team! 🏆

09/14/2025

You don’t have to constantly figure it out on your own, and get frustrated with the lack of results

Learn from my mistakes - and let yourself get the help you need to make real progress 💪

Comment “Everyday” and let’s get started!