Optimum health and fitness By Rio

No more boring diets and workouts you simply do not enjoy. Choose a meal plan of your choice, follow a workout you feel the most comfortable with and get closer to your target goals. 💪🏼

PERSONALISED TRAINING AND DIET PLANS

Build lean muscle and reduce Body fat! 6 or 12-week programmes that can transform your body. Reconnect with your amazing body and feel fantastic Excellent cross-training for runners and other athletes Get into the best shape of your life.

Happy Monday. New week, same goals.💪🏾

Even though Christmas is approaching us, you don't need to let it write off your whole month of making progress... Continue to stay consistent, then enjoy once it approaches That way you'll have made lots of memories without ruining all of the progress you've already made!

For any Personal Training enquires, PM me

We are back 🔙 💪🏾

Struggling to figure out a breakfast that works for both your body and your schedule?
Get in touch for pro-tips how to make the most of your first meal of the day 🍳

There is nothing worse than starting a workout plan that is 6 or 7 days a week and feeling like you failed already because it doesn't fit in your lifestyle or schedule. You don’t need to train every day for results. It’s all about training smart, consistently, with the right plan and making it work with you and your lifestyle.” -
For personalised training and diet plans PM for more info ! 💪👌💯

Is your goal to build muscle or burn fat? ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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In order to build muscle, your body will need to be in a calorie surplus. This basically means that you need to take in more calories than your body burns on a daily basis. Your calorie needs will be different to the person next to you, so you’ll need to do a little bit of experimenting and see how your body responds with how much you’re eating. One way to ensure you are getting enough calories into your body is by tracking your calorie intake. You can do this by noting down how much you're eating on a piece of paper, recording all your foods into a calorie tracker app.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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If you’re looking to build muscle it’s also important to lift heavy in a moderate rep range of about 8-12 reps per set. Look to base your workouts around compound lifts like the Squat and Bench Press, and add in assistance exercises to focus on particular muscle groups. Incorporate principles of progressive overload to make sure you are always challenging yourself in your workouts.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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When it comes to losing weight, your body will need to be in a calorie deficit. This means that you need to be consuming less calories than your body burns on a daily basis. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
Some top tips are:⠀⠀⠀⠀⠀⠀⠀⠀⠀
Start small ⠀⠀⠀⠀⠀⠀⠀⠀⠀
Make wiser food choices⠀⠀⠀⠀⠀⠀⠀⠀⠀
Combine cardio and resistance training⠀⠀⠀⠀⠀⠀⠀⠀⠀
Book a gym induction⠀⠀⠀⠀⠀⠀⠀⠀⠀
Ask for help ⠀⠀⠀⠀⠀⠀⠀⠀⠀
Find something you enjoy ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Need further advice, PM me for more details !

Who wins this shot ?

Gym bro or gym pro ?

Give this a try next time you working legs! 💪💯

How's your new year's resolution going so far ?

💯Do you need the support and extra motivation that comes from having an Online Personal Trainer
💯Do you need that flexibility to carry out your own training when you want

✅ Then OPTIMUM HEALTH AND FITNESS is the place for you as you will receive: -

🥦 30 Day Nutritional Plan & 2 Recipe Books
🔍Clear focus on you and your goals
⚖️Regular reviews of progress and
24/7 WhatsApp and social media support 📱

all for less than a frothy coffee per day ☕

With OPTIMUM HEALTH AND FITNESS , there is just an initial 3 month commitment.

In 3 months time, you will thank yourself 🙏

Private message to learn more ✉
https://riospike.wixsite.com/optimumhealthandfi-3

Great breakfast idea 🍳
Two bell pepper eggs nests cooked in avocado oil + sprinkled with red pepper flakes, avocado slices sprinkled with EBTB seasoning, and some mandarin oranges + banana slices + blueberries

10 REASONS TO LIFT 💪

Are you exercising today ? 💪

To all my online personal training clients and Facebook friends I'm available all day today to answer all your questions regarding nutrition and training advice!🥦🥑🥩

Just drop me a comment bellow... ! ⬇️

ANIMAL PROTEIN VS VEGAN PROTEIN! 💪💪
No matter what diet you are on, protein is important! So I gave you a breakdown of both animal proteins and vegan proteins per 100 grams ! 🥦🍗🥩

Who's training today? 💪

Breakfast time 🍳🌶️🐠

250g wild solomon/60g protein /0 Carbs

150g grilled red Peppers and Parsley with a sprinkle of extra virgin olive oil and pinch of sea salt 🌊

Total calories 450

Message me for a personalised training and diet plan or visit my website ! 💯
https://riospike.wixsite.com/optimumhealthandfi-3
#2020

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That's 3.5 hours per week 💯

https://www.telegraph.co.uk/health-fitness/body/weight-training-best-workout-women-40/

Why weight training is the best workout for women over 40 The new warrior workout claims to transform deskbound women’s physiques in six weeks by using weights, ropes and steel sleds – but can it convert a middle-aged gym-phobe?

Thank you for sharing ❤️😊👍

12 WEEKS TRANSFORMATION 💪

This is your opportunity to transform with a friend in just 12 weeks 😊

This package is all inclusive for everyone you just need a gym partner of similar ability with similar goals. This package is designed with the person who might lack direction or confidence in a gym or even the people who struggle to motivate themselves.
I’ve got something for everyone all you need to do is be able to commit to at least 3 gym sessions a week.

Message me for more details! 💯

Do you agree? 2020

Want bigger Guns ? 🔫

Exercise of the day : Spyder Curls 💪💯♥️

How To Perform the Exercise
Steps :

1.) Start of grabbing a dumbbell in each hand and position yourself lying face first on an inclined bench.

2.) Then extend your biceps down and out in front of you so that you are able to fully contract your

3.) Contract your biceps and curl the weights up towards your shoulders, squeezing your muscles in the process and isolating the biceps

4.) Hold for a count when you reach the top position then return back to the starting position.

5.) Repeat for as many reps and sets as desired.

▶️ SERIOUS QUESTION - What reality will you face next summer? 😎 / 🤯⁣⁣
❌ Stop for a second and imagine...⁣⁣
🤔 Next Summer will be here VERY soon. How do YOU feel about the reality of this situation?⁣⁣
👌 Imagine this summer you are comfortable in your own skin and proud of your body⁣⁣
💯 Now the thought of walking along the beach with your shirt off fills you with excitement and pride.⁣⁣
💪 Now you have a new found confidence and that feels powerful.⁣⁣
👙 You are actually looking forward to being included in photos ... looking forward to the complements.⁣⁣
🤯 You have changed and people are going to notice.⁣⁣
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Summer Bodies☀️ Are Built in the Winter❄️! Start Now⁣⁣
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Work with me directly one to one on my OPTIMUM Fitness Program⁣⁣ 💯
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Brace yourselves New year New me on the way ! 😁💪

Current shape : Diet and training still slacking at about 60%. Not where I want to be right now, but I know I’m still way ahead of where I was 3 months ago.
Just gotta keep pushing and bring back the consistency ! 🗝 💪🏽💯

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