R Coaching Fitness

09/05/2024

Swipe through to see what you REALLY need to eat to get that six-pack you’re dreaming of. Ready to fuel your fitness journey? Join our nutrition plan today! Click the link in our bio to get started.

08/31/2024

Did you know Zinc increases your Testosterone, boosts muscle growth and improves overall health? Swipe to see how this one mineral can enhance your fitness!

08/13/2024

Ditch the Fadbod and quick fixes. Discover a permanent forever solution.

Folks Hire in Person Trainers like its the Secret Sauce.

All you gotta do is go to the Gym to get results right?

1 Session per Week for $500+ per month.

That will keep you accountable for .5% of the month. Yes .5, like half of 1.

You and I both know you're not going anywhere like that.

Even if they are the 4 best workouts in history.

As if results come from having someone next to you counting reps.

We lie to ourselves to avoid doing what it actually takes.

BTW, because you went to the gym doesn't mean you did anything, or it was effective.

The real driver of results, a full lifestyle change.

Sleep, Nutrition, Training.

The time you spend outside the gym is much more important than the time you spend in it.

Although in my program that 30-45 mins packs a serious punch.

Ricky is a true professional. Has a stressful Career that involves Traveling and Entertaining Clients. He is Also a husband and father of young Children.

He is a high achiever that values his time.

Intelligently, he would prefer to spend $ to fast track his result.

As opposed to potentially spending years going nowhere.

My program does not hold your hand and coddle you.

It delivers the ideal result as long as you execute.

I will tell you exactly what and how much to eat. Exactly how to Train, and how to track your progress.

Not a fad, not a quick fix. Talking about a permanent forever solution.

Ricky was eating decently, better than 95% of people. But you can always do better.

After making a few changes Ricky saw positive adaptations immediately.

Like Many Dads Ricky was avoiding carbohydrates and eating protein bars.

Once we added more whole foods and carbohydrates. He immediately felt better and had more energy.

He was amazed that he was eating so much more than before while dropping body fat.

We incorporated intermittent fasting on the days he wasn’t weight training.

This allowed us to get deeper into a deficit on the days we were not using as much energy.

We were able to re-allocate those calories for client dinners and family gatherings.

08/11/2024

𝐔𝐧𝐥𝐨𝐜𝐤 𝐭𝐡𝐞 𝐏𝐨𝐰𝐞𝐫 𝐨𝐟 𝐌𝐚𝐠𝐧𝐞𝐬𝐢𝐮𝐦! 🥦💪

Discover how this essential mineral can transform your health and well-being. 𝐒𝐰𝐢𝐩𝐞 𝐭𝐨 𝐥𝐞𝐚𝐫𝐧 𝐭𝐡𝐞 𝐭𝐨𝐩 𝐛𝐞𝐧𝐞𝐟𝐢𝐭𝐬 𝐨𝐟 𝐚𝐝𝐝𝐢𝐧𝐠 𝐦𝐚𝐠𝐧𝐞𝐬𝐢𝐮𝐦-𝐫𝐢𝐜𝐡 𝐟𝐨𝐨𝐝𝐬 𝐭𝐨 𝐲𝐨𝐮𝐫 𝐝𝐢𝐞𝐭! 👉

Ready to boost your health with magnesium?
💥 𝐅𝐨𝐥𝐥𝐨𝐰 𝐟𝐨𝐫 𝐦𝐨𝐫𝐞 𝐧𝐮𝐭𝐫𝐢𝐭𝐢𝐨𝐧 𝐭𝐢𝐩𝐬 𝐚𝐧𝐝 𝐦𝐚𝐤𝐞 𝐬𝐮𝐫𝐞 𝐲𝐨𝐮’𝐫𝐞 𝐟𝐮𝐞𝐥𝐢𝐧𝐠 𝐲𝐨𝐮𝐫 𝐛𝐨𝐝𝐲 𝐰𝐢𝐭𝐡 𝐭𝐡𝐞 𝐫𝐢𝐠𝐡𝐭 𝐧𝐮𝐭𝐫𝐢𝐞𝐧𝐭𝐬.
Let’s get stronger, healthier, and more energized together! 💚

✅ Save this post
🤳🏽 Send it to a friend

08/07/2024

This is your #1 opportunity to Build Muscle and you are Missing it on the regular.

If you don't have your Pre and Post Workout Nutrition dialed in... it's not even worth training.

Do you have your Pre and Post Workout Dialed in?

08/03/2024

Remember, the only bad workout is the one that didn’t happen. 💪🌟

Whether you’re hitting the trails, doing a home workout, or embracing outdoor fitness like Ryan Godlewski, every bit counts! No need for a gym – the world is your playground. 🌳🏃‍♂️

Let’s crush our goals, one step at a time, and never let a day go by without making progress.

What’s your favorite way to stay active outside the gym? Share your go-to workout in the comments! 🏋️‍♀️🚴‍♂️

07/28/2024

07/25/2024

From Corporate chains to Athletic gains. Justin's journey to reclaiming his fitness and sanity.

Former Standout Athlete Vs Corporate America.

We’ve seen this movie before.

Seems like you go from kicking Ass to getting your Ass Kicked.

A stress Free Life of Freedom and Leisure.
....to imprisonment via Restrictions and Deadlines.

Say goodbye to afternoon naps, Say hello to Stress.

Welcome to the Rat Race.

Justin Melendez was a Gifted athlete.

He excelled in sports through high school and College.

He was Super fit and disciplined.

Then corporate America hit him like a ton of bricks.

Lost track of his fitness, preoccupied with Expectations.

Gotta pay your dues. Late nights, Early mornings.

Paying his Dues came with a cost.
0 started to struggle with his mental health.

This went on for years. At the Same time his physical Health wasn’t doing much better.

Justin knew improving his physical health would Pave the way for his mental health.

That's when He Reached out.

We Laid out a Blueprint focused first on discipline and self mastery.

After solidifying our Habits we gained momentum.

Improving the Diet and intensifying the Training.

Justin Melendez has been an Ideal student.

He pays attention to detail and gives excellent feedback.

Many overlook this aspect, the better input and feedback I get from a client the better I can Coach them.

Communication has been top notch.

Taking action and doing what he said he would build Self Trust.

This Built the confidence that was later solidified by compliments.

Not only did Justin Change his appearance, he was more confident and clear headed.

“I regained so much confidence in myself and lowered my Anxiety Levels. I’m in the best shape I’ve been in Since I was 20.”

“I can’t stop looking in the mirror. I wish I did this sooner. I’m in Love with the Process.”

“I couldn’t have done it without you. Hope you are able to grasp what you do for people”.

Justin Enjoys the No Bs Approach With Intelligent Programming.

I enjoy high Character, hard working Men that communicate and meet me halfway.

Perfect Match.

I know there are Plenty of Justins out there I could help.

Lfg

06/23/2024

HERE IS THE LAST STEP 👇

🔥 **Step 10: Join Our Facebook Fitness Community!** 🔥

🌟 Elevate your fitness journey by connecting with like-minded individuals.

🎯 Share your progress, ask questions, and find the motivation you need to stay consistent!

👥 Together, we celebrate small victories and make each step count.

🔗 Click the link in my bio to start your fitness journey! 🚀

06/21/2024

Transformation begins in the Mind.

We Frequently hear “I need to see it to believe it….”

What a Pile of sh*t, you will never get anywhere thinking like that. 

This is a negative mindset.

I mean Look at how many people have done what…up until that time was thought to be impossible.

These limiting beliefs often prevent us from trying.

More often these beliefs prevent us from applying.

Im talking about a 100% unwavering buy in.

Many times we think we're committed. But subconsciously we are not. We doubt everything can go as planned and we self sabotage.

Nicole is not alone.  Many understand this intense psychological battle.

I have been working with Nicole on and off for 15 years. 

In that Span I have Seen Nicole Lose 200+lbs.

But it always creeps back.

It's been a roller coaster.

So, if you always gain weight back…

How can you fully commit to making it permanent this time?

Your subconscious mind does 95% of your decision making.

That is why we Fail, this is why we yoyo…. Because we never truly believe we can do it. That decision was made before we started.

We Must believe it before we see it. 

We must be prepared to embrace our new identity.

Not with the weight lost, with the weight let go of Permanently.

This time around things were different. Nicole had the Team and Support system around her to confidently commit 100%.

She believed in herself and focused on the small steps of the process. Meal to Meal, Workout to Workout, appointment to appointment.

She became the Woman she needed to become to make the goal attainable.

was ready. I have seen substantial Growth.

And Here we are.

Well done. 

Proud of you.

06/05/2024

Comment a 🔥 for details.

06/03/2024

Stay Tuned.

Drop a 🔥 if you would like to Apply.

05/25/2024

🫵 You want to make your family and yourself proud?

⬇️ COMMENT “LEVEL UP” BELOW TO GET STARTED.

💪 Lose the gut - 💪 build muscle - 💪 gain confidence.

05/10/2024

Breaking free from the corporate cage, Justin's journey to reclaiming his fitness and sanity.

Former Standout Athlete Vs Corporate America.

We’ve seen this movie before.

Seems like you go from kicking Ass to getting your Ass Kicked.

A stress Free Life of Freedom and Leisure.
....to imprisonment via Restrictions and Deadlines.

Say goodbye to afternoon naps, Say hello to Stress.

Welcome to the Rat Race.
0 was a Gifted athlete.

He excelled in sports through high school and College.

He was Super fit and disciplined.

Then corporate America hit him like a ton of bricks.

Lost track of his fitness, preoccupied with Expectations.

Gotta pay your dues. Late nights, Early mornings.

Paying his Dues came with a cost.

At 25 Justin was Diagnosed with OCD and Anxiety.

He struggled with this for years. At the Same time his physical Health wasn’t doing much better.

After seeing Progress with his OCD he decided it was time to improve his physical health as well.

That's when He Reached out.

We Laid out a Blueprint focused first on discipline and self mastery.

After solidifying our Habits we progressively gained momentum.

Improving the Diet and intensifying the Training.

Justin has been an Ideal student.

He pays attention to detail and gives excellent feedback.

Many overlook this aspect, the better input and feedback I get from a client the better I can Coach them.

Communication has been top notch.

Taking action and doing what he said he would build Self Trust.

This Built the confidence that was later solidified by compliments.

Not only did Justin Change his appearance, he was more confident and clear headed.

“I regained so much confidence in myself and lowered my Anxiety Levels. I’m in the best shape I’ve been in Since I was 20.”

“I can’t stop looking in the mirror. I wish I did this sooner. I’m in Love with the Process.”

“I couldn’t have done it without you. Hope you are able to grasp what you do for people”.

Justin Enjoys the No Bs Approach With Intelligent Programming.

I enjoy high Character, hard working Men that communicate and meet me halfway.

Perfect Match.

I know there are Plenty of Justins out there I could help.

Lfg🚀

05/06/2024

Why investing in a coach might be the missing piece of your fitness puzzle

I know how to workout and Eat Healthy I don’t Need a coach!

Put down your Ego and Pride.

Kobe Bryant knew how to play basketball, he didn’t tell the Lakers to fire Phil Jackson.

Michael Jordan also knew how to play basketball, he didn’t tell the Bulls to fire Phil Jackson.

Also, both athletes had many personal coaches. The coaches kept them accountable and boosted their performance.

Tom Brady knows how to exercise and play football….he has a full staff of trainers and coaches.

And believe it or not amongst the super stars above …. They did not achieve all of their goals.

If They need a coach…..YOU need a coach.

And Yes I am a coach…and as much as Anyone else I need a Coach.

👉Why do I need a coach

1️⃣I need accountability like anyone else. Do I eat well, yes very well. But I have problems on the weekends. I Have kids and a pregnant wife, I struggle like all parents. It’s much harder to eat like trash when you have to turn around and tell your coach you did so.

2️⃣I make excuses like everyone else…. I have a good week of business, I want to treat myself to celebrate. I have a bad week of business, I want to treat myself to sulk. We find ways to justify behaviors that don’t serve our goals.

3️⃣The financial commitment. The financial commitment is a huge piece of the puzzle. People do not value anything that is free or inexpensive. You spend a couple thousand on a coach, at least in your mind…you better fu*king execute. Nobody likes to waste money, this encourages you to make the most of it. Also it's an obligation to your family. I’m not going to waste an amount of money that I could have taken them on a vacation with.

4️⃣You owe it to your Coach to execute. Especially as a coach myself, I’m expecting my clients to execute my plan to the best of their Ability.

So if a coach gives me a plan, I’m going to Perform the same way I expect my clients to.

I Also have a responsibility to my coach, to adhere to the plan and get the best result possible. I am a representation of his brand and his Coaching ability, he has a reputation to uphold.

04/22/2024

From Clockwork to Chaos. Dad Bods are the result of Poor Weekend habits.

Dads are taking 2 Steps Forward 3 Steps back.

That's why they call it the Weekend. It Exposes all your weaknesses.

I was consistently dropping 1-2 lbs between Sunday and Saturday AM every week. Like Clockwork. But after a Cheat meal, 2 or 3 drinks and Dessert on saturday.. I’d be up 3 or 4lb.

Just water right? Hit some Cardio sunday and drop some water. I'd p*e out the rest by Monday or Tuesday no problem…It Always worked.

Until it didn’t. It used to pan out this way WTF.

Being 25 and being 40 is a different ball game.

Only a couple hours of non perfection, how much damage could it do?

Enough to derail all my progress and keep me stuck for months.

Drop 2 lbs, gain back 4, return to the same weight. OVER and OVER going nowhere!!

Losing the same 2 lbs every week for 3 months. So frustrating, I wanted to pull my hair out.

1 bad Meal and a couple drinks was sabotaging my hard work. How could this be…

This is how…..

Say we are in a calorie deficit of 500 cals per day. We do that for 7 days, that's 3500 calories. 3500 calories is a pound.

So mathematically, if we did this we would lose 1 lb per week. It would be impossible not to lose a lb every week doing so.

But now we are in a 500 calorie deficit for 6 days. Things are going well.

Then we go to 5 Guys and have a hamburger and large fries. That's a whopping 2485 calories.

Add a Milk Shake for Dessert and we are sitting at 3200 calories. (thats 1 Meal)

Anywhere you go out and have dinner and Dessert you will be looking at this ballpark of calorie level.

And if we are being real most people do this more than 1x per week. Yikes.

So in the correct scenario say we were eating 2000 calories per day. For 7 Days. That's 14000 calories per week. That has us at a deficit of 3500 calories and losing 1 pound.

Then the 5 guys scenario. We have 2000 calories for 6 days. Then we go out to dinner and the extra 3200 calories brings us to 4700 calories on day 7.

Now we have consumed 16,700 for the week.

So, this 1 Meal took us out of our calorie deficit. It made it mathematically impossible to lose weight.

04/15/2024

So where am I at Training and Diet Wise?

Around the Holidays things got Sloppy for me Dietarily. This isn’t Uncommon, I usually like to have something planned in the Winter to Incentivize eating better. In December 2022 we went to the Cayman Islands. Prior to that I was competing in calisthenics competitions every winter ... .but with nothing on the Calendar, what can I say, I like to eat.

Starting January 1 I got my s**t back together. It was just the Food. I was always doing 4 weight training and 3 cardio sessions per week.

For the Last 15 Weeks

I incorporated high and low days, High on Training days and Low on cardio days.

Cardio started at 20 mins 3x per week and climbed to 50 minutes 5x per week.

My highest High was planned at 200 and my Lowest Low was planned at 50.

Protein was at 1g per lb of Muscle to start and then increased to close to 1.5lb LBM.

Fat intake I Played by Ear.

I didn’t cheat or drink any alcohol for the first 6 weeks. But I did have Post Workout *Cereal parties with my kids from time to Time which blasted my calories here and there.

My Calorie and Macro Averages for Each 5 Week.

✅️Start 228lb

Weeks 1-5

P 187g

C 212g

F 71g

Cal 2249

Weeks 6-10

✅️228LB

P 209g

C 219g

F 73g

Cal 2272

Weeks 11-15

✅️220LB

P 285

C 244

F 123

Cal 2975

✅️226LB

*Tip: It's a decent idea to incorporate some larger/more lenient Post workout Meals. This could help keep the sweat tooth at bay and help avoid cravings. You are better off having a couple days of wheaties than a couple days of Edy’s.

On Monday I embarked on a 10 Week cut to get Ripped for Summer.

If you want to Truly Reach your Potential and Crush your goals, this is not a Journey to go on Alone.

You need to have someone Holding you accountable/Pushing you along the way…… and it always helps to have some Skin in the Game.

I will be Handing the Keys over to Coach

If You want to be the best you go to the best.

It’s time to lock in and Execute.

LFG