RD fit by design

24/10/2023

So proud of how far you’ve come on your journey and just pleased I could have help you 😊

Last week on mental health day, I promised to share some of my own mental health journey.

I’ll be honest, I started putting together a few slides and found it quite emotional, so stopped.

This here just came up on my memories… it was the beginning of my fight back post breakdown and I had the good fortune to be working with an amazing PT in

I will share the slides later. I’m ready and hoping it may help someone.

♥️

20/01/2023

Absolutely stoked as a trainer to see Clare working so effectively with her stability. Not a million years ago she was unable to even stand on one leg without losing her balance. With focused hip, glutes, feet etc we’ve managed to turn that right around. Today was the best form I’ve seen from anyone, kudos Mrs Milner!

A big element is that you must offset the centre of gravity as it moves and thus creates the stimulus for the supporting stabilising muscles to chime in. Concentrate on pushing your hips back whilst maintaining a flat back which gets those lazy glutes and hamstrings working.

Focus on that hip hinge people!!

Rob shared a post on Instagram: "Absolutely stoked as a trainer to see Clare working so effectively with her stability. Not a million years ago she was unable to even stand on one leg without losing her balance. With focused hip, glutes, feet etc we’ve managed to turn that right around. Today was ...

21/06/2021

Lembi superbly smashing out kettlebell swings.
A key element is that your centre of gravity is a lot closer to your heel placement if you push your hips back correctly which gets those lazy glutes and hamstrings working together during the the KB swing.. Focus on that hip hinge people!!

28/05/2021

Francesca’s functional session!..
Training doesn’t need to be excessively hard and thrashing your body isn’t always the best.
Focus on being effective in how you plan and develop your training and diet. Progress through a sustainable path that you enjoy!... And you’ll stick to it!

I’m now in a position to take on more online clients, so if you want to get the maximum results from the effort you put in then drop me a message and we can get you on your journey asap!.

17/05/2021

Here at rdfitbydesign we love working hard and push people to the next level and beyond.
Tom has been a massive success story over the last year and has overcome limited equipment in lockdown. Whilst still managing to develop huge strength gains through effective training that we’ve employed.
Here’s a little snippet of an ab exercise we did in his recent session.
So abs of steel time & Tom shows us just how todo it!, we’re focusing on the Re**us Abdominis (six pack).
Have a go and always ensure you’re focusing on the lower back arch (visualise shoulders back and chest up) as the legs go away. This will help engage the abs correctly and making sure you get the most bang for buck!

05/05/2021

Working with athletes is just fantastic, we can employ so many advanced compound and functional exercises, such as some of the movements in this session.
Here’s a snippet of a great session with one of our Rugby players!. .
Over the last few months Rob has increased his sprinting speed and conditioning massively by working on effective movement in multi plane exercises. Combined by lots of hard work and practice!.
Linking muscle groups together through movement enables us to be stronger, not just in sport but also life.
I’m now taking on more online clients, so if you’d like to take your training on to the next level then drop me a msg.

03/05/2021

A little snap shot into Megan’s arm focused session, with a sprinkling of legs thrown in for recovery!

I’m now in a position to take on more online clients, so if you want to get the maximum results from the effort you put in then drop me a message and we can get you on your journey asap!.

07/12/2020

Guys, let’s all get behind this as it’s a sad sad situation and we could make the difference!.. Share ASAP

with
・・・
This is Max. He was seen being pushed into a car by the people who stole him in my area!! St Albans. His owners are distraught. Please share this/ tweet/ Facebook anything that gets his face out there. Whoever stole him will find it hard to move him on if there is a lot of media around his disappearance!! Anyone or anything you can share this too would be so appreciated by me.... I promise to give you some amazing content if you do!!! Share share share!!! Repost!!! Please help. Let’s get this guy home!! Calling on all my followers and those I follow! Any affiliated...we can do this!
.co.uk .co.uk

04/11/2020

Fantastic to be working with “High50”.
A fresh view of the world and oozing with loads of brilliant content over the next few months, so watch this space!.
Here’s my little guide to help you get your home workouts focused without loads of clutter!.
Click or copy the link for the full article

https://high50.com/content/five-essential-pieces-of-kit-for-your-home-workout
Follow or contact me for some help getting yourself to where you want to be!
@ RD fit by design

01/11/2020

The devil is in the detail!!..

With more and more people reigniting their fitness and particularly running in these Covid times it’s more key than ever to understand the finer points to keep you going and injury free!

This is just a brief but very important part of a crucial area. There are other key elements such as hip, head, arms etc alignment to enhance your efficiency and engage the correct muscles

Your running gait, comprising of five phases, is the way your foot strikes and leaves the floor with each stride.

The five phases are as follows:
* Stance When your foot first strikes the ground.
* Loading From when your heel hits the ground to the moment your forefoot touches down.
* Mid-stance The point at which your heel starts to lift and the forefoot flexes.
* Toe-off When your foot leaves the ground.
* Swing The time between your foot leaving the ground and touching it again.

The foot has its own natural rolling movement, outwards or inwards, throughout the five phases. Injuries can occur when these rolling movements, known as pronation, become exaggerated.

•With normal pronation the foot rolls evenly, distributing the force of impact optimally, followed by an even toe-off. Those with normal pronation are often referred to as neutral runners.

•With over-pronation the foot rolls too far inwards, flattening the foot arch and stretching the muscles and tendons in the foot.

•With under-pronation there’s an excessively outwards roll, which places strain on the muscles and tendons that stabilise the ankle.
I’m now taking on more online clients, so if you’d like to take your training up to the next level then drop me a msg.

20/09/2020

Life can be scary at times!.. For me, this weekend was to put a very brave face on as I let him fly me around!
Sometimes, you’ve got to let go and trust in others ability. I kept reminding myself this as he popped the plane into 3 zero gravity falls and 3 engine stalls, just to test my resolve!.. But great to see him beaming with confidence that I can trust his level of flying.
I find this a lot with new online clients as well. Often very wise people who have trained themselves for years and are super content with what they’re doing. But just not getting the results they’d like and/or struggling with injury.
It’s such a wonderful thing, once we’ve completed even just one session and they can see how they can improve. Having someone unlock their potential and map their journey with continued support.
Don’t believe me, come and give it a try.. It’ll be the best hour investment you’ve ever made.. Remember.. You’re worth it!
Now taking on 5 more online clients, first come first served!. Drop me a msg to find out more.
# @ London, United Kingdom