RLC Performance

RLC Performance I Assist Busy Executives in Regaining Their Health Within 90 Days. DM "INFO" To Find Out How

Let’s be honest — no one eats “clean” 100% of the time. Not me. Not you. Not even your favourite influencer.💥 I train ha...
05/06/2025

Let’s be honest — no one eats “clean” 100% of the time. Not me. Not you. Not even your favourite influencer.

💥 I train hard. I eat well 90% of the week.
But I also believe in living — not just surviving off plain chicken and broccoli.

Here are 4 things I include in my week, without guilt, shame, or sabotaging progress:

1️⃣ Pizza once a week (homemade, tracked, and earned). Training hard physically and mentally gives me room to enjoy a slice without it affecting results.

2️⃣ Protein bars – I’ve got a sweet tooth. It's either that or a full-on chocolate bar. You decide what’s the better option 😅

3️⃣ Eating out or takeaway – Once a week to avoid diet fatigue and keep life enjoyable. Helps me stay consistent long-term, not just for 4 weeks.

4️⃣ Dessert – Yeah, I’m not skipping dessert. I just account for it. It fits my calories and my mindset.

🧠 The bigger message?
You don’t need to be perfect. You need to be consistent.
Enjoying food in moderation is not a lack of discipline — it’s smart planning.

If you want results that actually last, you’ve got to build a routine that’s realistic, flexible, and enjoyable.

If this helped you…

🔥 Drop a follow for more real tips you can actually stick to.

Eating healthy doesn’t mean eating boring.The problem? Most people think “being on a diet” means chicken, broccoli, and ...
22/05/2025

Eating healthy doesn’t mean eating boring.

The problem? Most people think “being on a diet” means chicken, broccoli, and misery. That’s where they go wrong.

It’s not about cutting out the foods you love.
It’s about how you build your meals — and what you use to make them.

✅ Higher protein
✅ Balanced macros
✅ Smart ingredient swaps
✅ And still damn tasty

That’s the game.

You can hit your goals without feeling restricted.
It’s in the details. It’s in the prep. It’s in choosing better without overcomplicating it.

Healthy eating isn’t hard. You’ve just been doing it wrong.

If you are looking to lose weight the right and sustainable way while allowing yourself to eat the foods that you love, DM me “READY” and let’s have a chat. I can share some tips, tricks and tasty recipes that will support your weight loss journey.

He weighs similar in the before and after photos. But he’s not the same man.Patrick was stuck.A full-time software devel...
08/05/2025

He weighs similar in the before and after photos. But he’s not the same man.

Patrick was stuck.

A full-time software developer.

A busy husband.
Trying to stay healthy, squeezing in workouts after long days — but the mirror didn’t change.

He wasn’t lazy.
He wasn’t unmotivated.
He just didn’t have a clear plan.
And it was breaking his confidence.

Until we changed his approach.

We stopped obsessing over weight…
And started focusing on what really mattered:
Losing fat, building lean muscle, and creating structure that fit his hectic life — not someone else’s.

In 4 months, he dropped 3.4kg of fat.
Then built himself back stronger.
Now? He’s similar weight — but looks a completely different person.

✅ More energy for his family
✅ More confidence in the gym
✅ More pride when he sees himself in the mirror.

This wasn’t about looking good for summer.
It was about becoming proud of his body and building his confidence back up.

And you can too.

If you’ve been putting in the effort but seeing no change —
this is your sign to do something different.

I recently re-released my Health and Nutrition Optimisation Program—
the same program that helped Patrick go from stuck and frustrated…To strong, lean, and confident.

DM me the word “HNOP” now to enquire.

Let’s build a body — and a mindset — that lasts.

I don’t usually share client’s progress before 8 weeks minimum, but here I just wanted to show you just HOW DIFFERENT yo...
08/04/2025

I don’t usually share client’s progress before 8 weeks minimum, but here I just wanted to show you just HOW DIFFERENT your body could look like in only 4 weeks following a plan that actually works 📝✅

Picture this…

You keep hitting the gym guesstimating your split, exercise selection, how much food to eat on a daily basis and seeing little to no results.

Which is actually pretty bad, because you’re consistent, you just don’t know what exactly you should do to see results.

If Jordon looks like this after 4 weeks, can you imagine in 24? (6 months)

Investing in my coaching is simply the difference between wasting your next 6 months or making them the most important of your life.

Jordon trains 4x per week - he’s an extremely busy business professional and even though he has a busy schedule day in/day out, he still creates space in his schedule for what’s important (training).

What I do for a living, is optimising your training, nutrition & lifestyle with the least effort for maximum results.

You’re going to get time back, as well as seeing meaningful changes in your body week after week.

This could be YOU in the next 12 weeks if you started next week.

-

Look around you.

How many people are in shape and how many out of shape?

The vast majority are out of shape - this is a process that only the people who value their time, health and fitness will do.

It simply depends on what YOU decide to value.

Interested in seeing what your journey and results could look like?

DM me the word ‘READY’ and let’s take your health, performance and weight loss journey to new heights.

A body transformation is the byproduct of your mindset shift.11.7 KG lost in total across 5 months it’s what the scale s...
11/02/2025

A body transformation is the byproduct of your mindset shift.

11.7 KG lost in total across 5 months it’s what the scale says, but the truth is, Kay, has built muscles during this time (so much actually) - which is literally what my body recomposition program does best!

Toning up !!! This means dropping body fat and building lean muscles instead. That’s it.

There isn’t a single chance you’ll build more muscles than you want, and there isn’t a single chance for you to look ‘masculine’ during this process.

In fact, this fear is exactly what’s holding you back from achieving the best shape of your life and looking your best ✨

Imagine having to shop for clothes you’ll love to wear and renew your whole wardrobe with new outfits that will represent your new, unstoppable self-confidence.

More energy, ZERO GUILT, being able to enjoy dinners out and drinks with your friends while STILL working on your fitness goals and only getting better.

These ☝🏼 are things worth investing in, and working towards.

Buying takeaways every week only drains your wallet and gives you more guilt each day - during this process you won’t sacrifice that either, you’ll simply do it as part of a well-balanced lifestyle and meal plan guide in a way that favours your progression.

Having close to a decade of coaching and having worked with so many people I can tell you that EVERYONE who keeps postponing their fitness journey are the ones who will relapse again, and I'll tell you why:

Life will always change, and there will always be occasions where you have to work around your circumstances in order to achieve life-changing results.

If you start when you think ‘you’ll be able to sustain it for a bit’ 👉🏼 you’ll lose your progress and go back to square one when things get challenging.

Kay has achieved this result during birthday parties, dinners out, holidays, job challenges, and loads of setbacks ➡️ Yet she never stopped progressing and…

She’ll never go back to where she was unless she works just as hard to reverse it.

If you’ve ever thought about having a chat with me about my online coaching program, and finally making THIS ☝🏼 a reality for you too, there

Fasted cardio won’t help you lose fat quicker than non-fasted cardio.⁣Exercising on an empty stomach burns more stored b...
21/11/2024

Fasted cardio won’t help you lose fat quicker than non-fasted cardio.⁣

Exercising on an empty stomach burns more stored body fat in the short term as you tap into body fat stores for energy rather than food you would have eaten before the workout. And studies assessing fasted vs. fed exercise find that rates of fat oxidation (i.e., fat burning) are higher when exercising in the fasted vs. fed state. [PMID:27609363]
⁣
However, when controlling for TOTAL calorie intake, exercise in the fasted state doesn’t affect body weight or body composition over time.
⁣
While fasted exercise does “burn” more fat acutely (you’ll tap into reserves of fat tissue for energy during exercise), this short-term change in fuel utilization will only cause fat loss if you’re in an energy deficit. Otherwise, acute increases in fat “burning” will be offset by fat storage later in the day.⁣
⁣
There’s nothing inherently wrong with exercising on an empty stomach. However, it’s often suboptimal for performance, due to the fat oxidation time to convert into energy. This will make your workouts sluggish and slow with some people experiencing brain fog as a result; at least if you’re accustomed to eating before exercise.⁣
⁣
However, some people prefer to train on an empty stomach. If you do so, I’d recommend having a protein-dense and high-carbohydrate meal or snack after you train.⁣
⁣
For long-term fat loss, focus on overall calorie intake throughout the day and the week.⁣
⁣
Not fasted cardio.⁣

Most people under consume:Nutrient-dense complex animal protein, single ingredient carbohydrates, and meals prepared at ...
13/11/2024

Most people under consume:

Nutrient-dense complex animal protein, single ingredient carbohydrates, and meals prepared at home.

Most people over-consume:

Liquid calories (Cappucinnos), multi-ingredient snacks or fast food, and caloric-dense foods that are marketed as healthy foods.

Here’s what you get when an entire generation grows up on diet shakes instead of whole, nutrient-rich foods.

When real, fresh ingredients are replaced with quick-fix solutions, and parents pass on outdated health advice and trendy diet myths instead of balanced nutrition.

Being an evidence-based coach is about digging for the real answers that truly serve my clients—not feeding egos, confir...
28/10/2024

Being an evidence-based coach is about digging for the real answers that truly serve my clients—not feeding egos, confirmation biases, or cherry-picked studies. It’s about refining methods and staying honest to deliver results that are effective, efficient, and built on substance. Real coaching is rooted in truth, not trends.

Every approach I use has a purpose: to support clients with methods that work and evolve alongside the science. I’m not here to validate opinions or follow what’s popular; I’m here to challenge assumptions, question results, and find the most reliable path forward.

It’s about serving clients, not my pride—because in coaching, the only goal that matters is their success.

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Richmond

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Friday 6am - 10pm
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+447500750735

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