Rich Hill - RK Athletics

11/20/2025

If you’re living life in the go and need to grab some A&Dub - here’s the best choices to keep your protein high and calories low

Get more options just like these by grabbing a free copy of the Secret Menu Manual - your guide to getting lean while eating out

Comment “eating out” and I’ll send it your way

11/20/2025

Don’t let these fitness nerds tell you diet/zero sugar drinks aren’t good for you.

11/17/2025

Monday might feel like it's running a little long right now, but Friday will sneak up fast.

And if you’ve already got your eye on Happy Hour, here are a few simple things you can keep in your back pocket so you can enjoy the night and stay on track with your goals.

I broke it all down in this article - what to eat before you go, how to handle drinks, and the easiest ways to avoid going overboard without killing the vibe (as the kids say)

Give it a read here:

Happy Hour is one of the best parts of the week.

11/12/2025

Not what you'd normally see on Facebook

But good advice is good advice, right? 😉

11/03/2025

You don’t need separate days for legs, shoulders, arms, chest and back

(That’s way too much upper body anyways)

Save yourself the pain, and see better gains with a full body workout - if you need an example of what that looks like comment “fresh start” below

10/31/2025

All or nothing is the biggest trap in fitness.
You start strong, go all in, cut everything out, and make massive changes overnight.

Then life happens.
You miss a meal, skip a workout, or eat something “off plan.”

Suddenly, it’s over. You feel like you failed, so you quit.
Here’s the truth: you didn’t fail. You just made the plan too hard to sustain.

Progress doesn’t require perfection. It requires consistency that fits your real life.

Here’s how to break the cycle:
– Pick one habit that moves the needle: protein, steps, or sleep.
– Do it every day for a week.
– Once it feels automatic, add another.

That’s how habits stack and results compound.
You don’t need a massive overhaul to transform.
You need small wins repeated long enough to matter.

Half effort done consistently will always beat perfect effort that collapses after a week.

Stop starting over. Build something you can keep going.

I’m putting together a brand-new program starting November 3rd.

This is specifically for Rec League Superstars who want to lose 10lbs of their beer belly in 6 weeks, without skipping happy hour.
(It’s a remote program, so you can join from anywhere in the world)

I’m looking for 5-10 people to test it out at a HUGE DISCOUNT, to help me work out the kinks, and get amazing results that I can use as a case study.

If that’s you, comment ‘tell me more’ below and I’ll message you with details.

10/31/2025

Everyone wants the shortcut. The new method. The thing nobody else knows.

The truth? There isn’t one.
Fat loss has always been simple.

Not easy, but simple.

Here’s what works:
– Eat in a small calorie deficit. Not starvation, just less than you burn.
– Get at least 0.8g of protein per pound of bodyweight.
– Lift weights three to four times per week.
– Walk daily.
– Sleep seven hours.

That’s it. No secrets. No hacks. No supplements that replace effort.

The problem isn’t that people don’t know what to do. It’s that they don’t do it long enough.

Every few weeks, they switch plans. They panic when progress slows. They look for something
“new.”

But consistency beats complexity every single time. The faster you accept that, the faster you’ll
get results that actually last.

There’s nothing fancy about real fat loss but there’s also nothing more effective.
Do the boring stuff for longer. That’s how you’re going to win.

I’m putting together a brand-new program starting November 3rd.

This is specifically for Rec League Superstars who want to lose 10lbs of their beer belly in 6 weeks, without skipping happy hour.
(It’s a remote program, so you can join from anywhere in the world)

I’m looking for 5-10 people to test it out at a HUGE DISCOUNT, to help me work out the kinks, and get amazing results that I can use as a case study.

If that’s you, comment ‘tell me more’ below and I’ll message you with details.

10/30/2025

The goal isn’t to track for the rest of your life

It’s to build awareness and understanding of how the food you eat are going to affect you and the progress to your goals.

Tracking might seem hard, but when you begin to understand and see the benefits - you’re more likely to follow through.

If you need more help with a system proven to see results - DM me today and let’s chat

10/29/2025

You didn’t fail. You just hit a slow patch.

Everyone gets stuck. The scale stops. The mirror looks the same. The motivation dips. It happens to every single person who’s ever tried to change their body or habits.

The problem is most people quit here.

They think being stuck means something’s wrong. It doesn’t. It means your body is adapting.

Progress isn’t instant. It’s cumulative.

Every time you hit a wall, your body’s adjusting to the work you’ve already done.

The key is to keep going through the plateau, not around it.

Here’s what to do when you feel stuck:
– Track your protein intake for one week. Most people eat way less than they think.
– Add 1–2 sets per workout or increase the weight slightly.
– Walk an extra 10 minutes daily.
– Sleep more. Most “plateaus” are just exhaustion.

Don’t throw away months of progress because the results slowed down for a week.

You’re not stuck. You’re stabilizing.

Keep going.
The next breakthrough always comes right after you think nothing’s working.

And if you need more help - I’m putting together a brand-new program starting November 3rd. This is specifically for Rec League Superstars who want to lose 10lbs of their beer belly in 6 weeks, without skipping happy hour.

(It’s a remote program, so you can join from anywhere in the world)

I’m looking for 5-10 people to test it out at a HUGE DISCOUNT, to help me work out the kinks, and get amazing results that I can use as a case study.

If that’s you, comment ‘tell me more’ below and I’ll message you with details.

10/28/2025

Everyone waits for motivation.
But motivation doesn’t start the engine, it shows up after you’ve already started driving.

If you want to feel motivated again,
Stop searching for the feelings - and start collecting proof.

Proof comes from action.
Action creates momentum.

Start small - one meal, one walk, one workout.
You don’t need to overhaul your life.

Momentum is built, not found.

And, just so you know,
I’m putting together a brand-new program starting November 3rd. This is specifically for Rec League Superstars who want to lose 10lbs of their beer belly in 6 weeks, without skipping happy hour.
(It’s a remote program, so you can join from anywhere in the world)

I’m looking for 5-10 people to test it out at a HUGE DISCOUNT, to help me work out the kinks, and get amazing results that I can use as a case study. If that’s you, comment ‘tell me more’ below and I’ll message you with details.

10/26/2025

Check out the full Money Leg Day with Chad Millz

https://youtu.be/gDudg-7zKgE?si=r3_97vudJmPSoDJF