RJ Health & Fitness

RJ Health & Fitness Hi I'm Ryan, Personal trainer currently working out of Total Fitness Preston offering one to one personal training, small group sessions and Online Training.

Specialist areas include long term Lifestyle change, Fat loss & Endurance Coaching.

20/521 lunges2 Tacos3 Clients4 trees5 lunch 6 7 8 9 10 11 Newlands horseshoe 12 noodles
18/05/2026

20/52

1 lunges
2 Tacos
3 Clients
4 trees
5 lunch
6 7 8 9 10 11 Newlands horseshoe
12 noodles

20/52
11/05/2026

20/52

17/03/2026

Kentmere Horseshoe.

This is how it starts.

Cold air.�Heavy legs.�A long way to go.

No race.�No rush.�Just the fells.

Fellbound.

Full length film now live on YouTube.�Link in bio.

Bangkok, beautiful organised chaos.
22/01/2026

Bangkok, beautiful organised chaos.

05/12/2025

Proud coach moment 👏

Anne has been training with me for over 5 years now and her consistency is unreal. When she first started, she could only press a 5kg plate overhead. She’s now onto 20kg! 💪

That’s not luck. That’s years of showing up, putting the work in and trusting the process.

Strength isn’t built overnight and Anne is the perfect example of what happens when you stay committed to becoming a stronger version of yourself.

Couldn’t be prouder. Keep going Anne, you’re inspiring more people than you realise 👊

The Yorkshire Dales is up there with my favourite places for trail/mountain running. The landscape is pretty epic. We ru...
29/11/2025

The Yorkshire Dales is up there with my favourite places for trail/mountain running. The landscape is pretty epic. We run all seasons, whatever the weather 😂💪🏼

How to Improve Your Gut Health 👇Your gut isn’t just about digestion, it’s directly connected to your brain through the g...
26/11/2025

How to Improve Your Gut Health 👇

Your gut isn’t just about digestion, it’s directly connected to your brain through the gut–brain axis. Around 90% of your serotonin (the neurotransmitter that affects mood, motivation and overall well-being) is produced in the gut.
So when your gut is out of balance, your energy, mood, focus and recovery suffer.

Here’s 3 ways to support it.

1. Eat more whole, high-fibre foods
Fibre feeds the good bacteria in your gut. A healthy gut = better digestion and better mood regulation.
Most people don’t get enough. The recommendation is roughly 30g of fibre per day.
Think: fruit, veg, beans, lentils, whole grains, nuts and seeds.

2. Add fermented foods.
Fermented foods help improve the microbiome because they deliver live beneficial bacteria and create conditions that support a healthier balance of gut microbes.

During fermentation foods like yoghurt, kefir, sauerkraut, kimchi, miso or kombucha break down food components and produce:
Short-chain fatty acids (SCFAs)
Organic acids
Enzymes
Vitamins (like B-vitamins and K2)

These compounds help reduce inflammation, strengthen the gut lining, and support immune function. Small, consistent amounts go a long way.

3. Manage stress & build routine.
Your gut and brain talk constantly. High stress disrupts digestion and neurotransmitter production.
Daily movement, breathwork, quality sleep and regular mealtimes all help calm the gut–brain axis.

You don’t need extreme cleanses or fancy supplements just simple habits done consistently.
A healthier gut = better mood, better performance and better results in the gym.

If you want help building habits that actually last, drop me a message 💬

I spent most of the run up here yesterday morning moaning to myself, “it’s freezing,” “my legs feel heavy,” “lunges are ...
18/11/2025

I spent most of the run up here yesterday morning moaning to myself, “it’s freezing,” “my legs feel heavy,” “lunges are hurting” One of those days where every step feels like an argument with your own head.

Then I reached the top… and saw this WW2 memorial standing in the wind.

Everything went quiet.

It’s crazy how fast your perspective can shift. One minute I’m complaining about being cold and tired on a run, and the next I’m looking at a tribute to people who went through unimaginable conditions, real danger, real suffering, real sacrifice. Men who didn’t get to choose comfort, who didn’t get to turn around when it got hard.

It made me realise how often we complain about tiny inconveniences, without having any idea what true hardship actually is. We get uncomfortable and act like it’s the end of the world. But standing there, with the flag blowing against the sunrise, it put everything into place.

Grateful for the reminder. Grateful for the freedom to run up a hill and call it “hard.” And grateful for the people who came before us, who endured far worse so we could have days like this.

A tough run, but a needed one.

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Total Fitness
Preston

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