Results with Rio - Personal Trainer

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Results with Rio - Personal Trainer www.resultswithrio.com Instagram

I help men & women of different ages, goals and fitness levels, including pre & Post-natal ladies, to feel good both mentally & physically in a realistic way from the comfort of my private gym studio in Redhill, Surrey.

Only got him to do a together so he could fall for me all over again….with perfect timing 😏😝📸➡️
03/05/2026

Only got him to do a together so he could fall for me all over again….with perfect timing 😏😝📸➡️

YOU’RE A HYBRID ROCKSTAR NOW HUN 🤘🏻😝 Not an image I thought we’d ever see until a few months ago 👀🤯🥳 Long debrief time🤓 ...
02/05/2026

YOU’RE A HYBRID ROCKSTAR NOW HUN 🤘🏻😝 Not an image I thought we’d ever see until a few months ago 👀🤯🥳

Long debrief time🤓

Despite the universe trying to tell us that we should cancel until the moment we got there, we still pushed on

With smiles, lots of laughs, zero arguments, no divorce petition

…and exceeding expectations 🤯

Matt’s never even “gone for a run”, had knee surgery a few years ago, never done anything close to this, never even tried half the stations, not done any hyrox prep/training etcc

But whilst we joked about it, I had no doubt he was going to do it 🫶🏻

Meanwhile I was still super poorly, on antibiotics, breathing restricted and swallowing knives… and whilst again I laughed about it - on the day I was secretly really worried it was dangerous…but I was never going to stop M getting his first badge🤞🏻

Just had to go round coughing my guts up, shove the nasal stick up, go through 28459 tissues, rely on my inhaler and junk-carb-load all day✌🏻💁🏻‍♀️

We were aiming for sub-2hrs given the circumstances…
and came in at 1.41 🤯🥹
& chuffed with times on the stations➡️😍

The savage in me still LOVED the heavier weights 😈
Sleds felt so much better than Olympia despite 50+25kg more 🤯, running the FC with the 24s gave me such a boost, first 50km lane of lunges unbroken and wall balls flew nicely 🙌🏻
Chest wasn’t happy with BBJs 🔥 but I was 🥳

NGL I’m pretty proud of my body for pulling out what it did at half health 🥺

But even more proud of you Matt, cause that wasn’t easy💛
+for being SO much better than me at counting🫣

He really did give it his all despite being in pain… with a new admiration realising it’s harder than it looks but still “loving every minute despite moaning the whole time” 😅 and wanting to do another 🥳

And he finally got a turn running out the players tunnel into a stadium 🤣🏉🏴󠁧󠁢󠁷󠁬󠁳󠁿

It was a mind over matter situation 🧠

Teamwork, communication and adapting constantly - just like what married life needs 🤪
And heading to the strip after at 10pm for all of 2 drinks 🤘🏻

Just before we started I said “If we’ve got through everything we have so far, we can easily do this”

And we sure did hun 🤝

The best day we’ll remember forever 🥺🫶🏻 The first (and maybe only) time I finally got to cross the London Marathon finis...
27/04/2026

The best day we’ll remember forever 🥺🫶🏻 The first (and maybe only) time I finally got to cross the London Marathon finish line - but way more special that it was with my Girl who smashed it 💕


➡️ Swipe to the end to see her finish line run - just can’t beat it 🥹🥰😍😆✋🏻 The best crowds and atmosphere with everyone just being so supportive of all the kids who were working so hard and high-fives everywhere 👏🏻

Her 2nd selected school sports comp of the week and witnessing her sportsmanship and having the same passion, dedication & love for sport as I did at that age (and still do now obviously) is just such a pinch me moment ✨ 🐾

A true angel in every way who no doubt was sent by my mama 🕊️🤍

Supported by the best cheer team again 🪄
inc. my soul sister who also came to support me last month,
Top midwife who helped bring her into this world and surprised us all at the station,
Nonna & her little bro who is becoming a side-line pro with his megaphone 📢
and who finally gets to experience being on the other side of the barriers with me on Friday at his first Hyrox 🤪
Meanwhile I was actually feeling so rough but nothing was going to stop me doing this with her so dosed up on cold & flu, the atmosphere and the excitement 🤩

Father & Son training session & taking the sled for a spin 💪🏻 It’s not just about the Mama’s here 😎
16/04/2026

Father & Son training session & taking the sled for a spin 💪🏻
It’s not just about the Mama’s here 😎

Toxic trait: Being super proud you’ve achieved something, then telling yourself it’s not good enough🫣We all do it! But a...
30/03/2026

Toxic trait: Being super proud you’ve achieved something, then telling yourself it’s not good enough🫣

We all do it! But as I remind my clients we need to look at the glass half full & how far we’ve come🥛
Using the rest for motivation, not negativity💪🏻

So here’s my debrief for anyone interested:

🏃🏻‍♀️‍➡️ Pace was never gonna be great but it was so much better than it was

And whilst I’ve upped my running, it’s only been for 3 months.
I just haven’t put in enough work on it to expect it to improve more than that so I don’t have a right to be annoyed at my race day times.
Instead I’m happy with the improvement and then using the rest as a fuel to the fire🔥

You get back what you put in and I know what I need to do if I want to get faster/ better 🟰Hell of a lot more running 😅🙄

⛷️ Ski & Row🚣🏻‍♀️ I aimed for 5mins so getting 4.40 & 4.48 with steady form + still being able to run I was chuffed about before even seeing my places ☺️

🤾🏻‍♀️Burpees & Wall balls 🏀 are more of my strengths so I was a bit annoyed at my times (and 🆘 watch-gate during them🙄) but noticing my Places on those was the reminder I needed not to be so hard on myself 🤯🥈🥺➡️

🚶🏻‍♀️Managed Lunges unbroken so I’m happy

👩🏻‍🌾Farmers Carry- Again everything felt SO much heavier than doubles but managed about half walk / half run so I’m happy with that too

🛷Sled’s can do one tbh - deceiving b*stards 👊🏻
Felt SO different to doubles in Dec which clearly pulled me into a false sense of security🫣

Push - it just didn’t want to move at all which was mega unexpected despite training with heavier🤔

Pulls - My back (erectors) went into full spasm which nearly made me have to pull out entirely whilst I ran the next Km looking like I’d lost the plot smacking my back & leaning right over trying to do anything to release it whilst still trying not to stop & control my breathing 🤢🥴😵‍💫

So I’ll take those sled times and add to the pile of things to work on➡️No1 Priority avoiding back cramp 😅

“Roxzone”: Every in/out I grabbed water adding time but that will never change🥵🥤

Now 4.5 weeks to prep for heavier weights➕Marriage testing in Mixed doubles with M 😅🥳🔨

I’ve had quite a few people asking what actually is HYROX so here’s a summary ➡️ 💥You Run 1km between doing 8 stations: ...
30/03/2026

I’ve had quite a few people asking what actually is HYROX so here’s a summary ➡️

💥You Run 1km between doing 8 stations:
1️⃣1000m Ski
2️⃣50m Sled Push🏋🏻‍♀️
3️⃣50m Sled Pull🏋🏻‍♀️
4️⃣80m Burpee broad jump (burpee+jump)
5️⃣1000m Row
6️⃣200m Farmers Carry (kettlebells)🏋🏻‍♀️
7️⃣100m Sandbag Lunges🏋🏻‍♀️
8️⃣100 Wall balls to finish🏋🏻‍♀️
(NB: Total distance usually ends up being longer than 8k)

💥AIM: Complete ASAP - but there’s no time limit

💥PENALTIES: There’s lots of strict rules which carry penalties added on to your time
eg. Dropping bag on lunges, feet touching line on sleds, chest not to floor on burpees, knee not touching floor on lunges, must squat below knees on wall balls, not running together on doubles etc.

💥DIVISIONS are:

🕺🏻Male / 💃🏻Female
🏃‍♂️Singles / 👯‍♀️ Doubles / 👫🏻Mixed Doubles / 👯‍♂️👯‍♀️Relay (team of 4)
🏋🏻‍♀️Open / Pro
🏆There are then also different championships for Elites

💥For every division the order & distances are exactly the same for everything.
The ONLY thing that changes is the weight on those above with a 🏋🏻‍♀️ (see pic for kgs ➡️)

💥DIFFERENCE:

🏃🏻‍♀️‍➡️ Solo - You do it all

👯‍♀️ Doubles - You run together but can share the stations however you like

👫🏻 Mixed Doubles- Same as doubles BUT you both have to do the Male weights (equivalent of female pro weight)

👯‍♀️👯‍♂️ Relay - Take 2 runs & 2 stations each

💥 Anyone can enter OPEN or PRO divisions depending what weight you want to do

💥Race waves start every 10 mins so you will be running alongside hundreds of people but may not be in the same race/ wave

💥Ranking:
- There is an OVERALL ranking for everyone in that division both for that day and total over the week
- There is also AG (AGE GROUP) ranking which is split into 4 yearly groups eg. 25-29 / 30-34 / 35-39
- Top 3 in each AG at the end of the ENTIRE week get a podium spot & a Flag 🏁

💥 The top athletes from PRO can then qualify for Regional & world champs and the top 15 in the world for “Elite 15”

💥 EMEA Regional champs (held last weekend Olympia) can be entered by anyone in certain countries without the need for qualifying via usual pro route

Any Q feel free to DM ☺️

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