RFit Physique

RFit Physique I can help you make both a mental and physical transformation that you can be comfortable and confident in while being incredibly proud �

When you’re in a place that you need to move on from for the sake of your future and your health it can feel daunting an...
10/09/2026

When you’re in a place that you need to move on from for the sake of your future and your health it can feel daunting and overwhelming.

Confidence is in the floor, day to day life is a struggle, your hormones are kicks your ass so the idea of a magic fat burning workout or pill is tempting because you’ve tried everything so there must be a secret that you’re missing right?

Wrong.

Victoria Disbury is an unbelievable example of how raising your standards with the basics and being willing to jump out of your comfort zone with both feet leads to life changing progress.

This has been a lengthy process and not one that could be rushed; the ability to delay gratification and find enjoyment in slow and steady progress accepting it as a new way of life is a must.

There’s been trips away and holidays, life lifeing and everything in between but here she is building muscle, getting healthier and moving towards the future she wants

09/09/2026

Haven’t popped up with an InstaJizzy reel in a while so here we go with a little bit of a run through of two exercises often messed up and shown too much aggression

Your set up is everything here and then the control you want to show to keep this isolation movement on the muscles you want to hit without too much involvement elsewhere

These should feel uncomfortable and challenging when trying to stay in position and part of the skill is learning how to do just that. Keep it light, focus on the connection with the hamstrings and quads independently and build it up

Nearing the end of fat loss for big man G, I want the leanest point for growing from and he wants to look banging for hi...
08/09/2026

Nearing the end of fat loss for big man G, I want the leanest point for growing from and he wants to look banging for his holiday.
So this serves us both 🙂‍↕️

My single biggest thing for anyone reading this is the fact that there is no magic or secret to this.
The hacks you’re searching for, the discomfort you’re avoiding, the repetitive meals, the improved sleep will always work.

Most people know this.

But it’s not exciting enough for people to buy into a lot of the time.
Since he’s started Graeme has been absolutely unreal; he’s tracked his food, sticking with very similar meals, sent training clips and implemented feedback, given brilliant check ins and even completed a half marathon, as you do 😂

The man’s an animal.

No two people are the same and different situations, environments, likes and dislikes have to be taken into consideration but there’s no getting away from the fact that chopping and changing your workouts, meals and routine is pushing you further from the end goal.

My team is growing, want in?
Send me a DM with the word “BASIC” for more info

07/09/2026

There’s very rarely a motivation issue, there’s more often than not too much on our plate (sometimes literally)

Making it near impossible to manage everything we need to do to progress plus survive adult life

So, we need to learn how to set boundaries and manage our time

Whether it’s early bed times and productive mornings, not saying yes to every single thing ever asked of us or repeatedly doing what’s required to progress until it sticks

It’s the biggest thing I’ve dealt with and see clients deal with and is ultimately what leads to people believing that they can’t make progress

Muffin top be gone ✂️ Theres only 4kg difference, and 11 weeks, between the photos with the “before” photos being a week...
06/09/2026

Muffin top be gone ✂️

Theres only 4kg difference, and 11 weeks, between the photos with the “before” photos being a week or two before entering the deficit at the height of “fluffy” after building food up ahead of the fat loss phase.

This has been the first time in a long time where I’ve felt I needed the diet, that look on the left was not the one.
Nor was how it made me feel, the photos on the right are from this morning.

Real talk; I felt like I was coasting.
Training wasn’t a huge vibe - I didn’t really want to be in the gym, appetite was all over the shop, I didn’t have a clearly defined goal as such and I just felt a bit lost.

But as body fat reduces, ⚙️ comes up, stress upon the body comes away and the physique comes to life wow do you feel a difference for it.
Training is flying and there’s a hunger there for it again.

The biggest lesson I can give you here is when you feel like you’re coasting
1. get a goal. Whether it’s fat loss, a structured timeline for a growth phase, a photoshoot - something that you can get your teeth into.
2. Stick to what you know. Don’t go MIA. Stick with your daily non negotiables, turn up for yourself, because the further from those you drift the harder it is to pull yourself back around.

A few more weeks of fat loss should set me up nicely for a productive period of growing

Fat loss > maintenance > growth phase (if desired)Not fat loss > get fat again > fat loss again on repeatBy nature fat l...
05/09/2026

Fat loss > maintenance > growth phase (if desired)

Not fat loss > get fat again > fat loss again on repeat

By nature fat loss, and living in a calorie deficit, isn’t supposed to be sustainable but the behaviours and habits you pick up along the way should be so that as you transition to maintenance calories you have the tools needed to keep your progress.

Can you eat out when you’re dieting?
Potentially.

Are you more likely to have more wiggle room for social meals once dieting is done?
Most likely.

I always like a larger meal with de Janeiro once fat loss has finished then I’m back into my groove and will have an off plan meal once a week if I wish to do so - something I don’t tend to do when dieting cause fat loss sucks and I don’t want to prolong it 😂

The approach that’s right for you may look different to mine but if you keep creating the same patterns, something’s not working and I can help

Those who say 8 week packages don’t work, don’t know ball 😏In the right setting, for the right individual, they’re a gam...
04/09/2026

Those who say 8 week packages don’t work, don’t know ball 😏

In the right setting, for the right individual, they’re a game changer that fires them into more and more progress long after the 8 weeker is done.

There are many reasons that rapid fat loss may out perform long, slower fat loss.
You can of course flip all this on its head and make a case for slower fat loss with a heavier emphasis on habit formation and some form of sustainability.

It’s context dependent, as everything is online, but those who come to me, blast their fat loss and work to maintain it thereafter find themselves in a solid position to build a lifestyle upon their progress

Farrah was probably one of the most consistent and hard working people that ever came through an 8 week block. Unreal from start to finish and even for a spell beyond.
When actions match the goal it’s an absolute pleasure to work with someone like that

Wanna know more?
Get in my DMs for a chat

There are many, many things that can, and at times will, impact your progress, but before you delve too deeply into thos...
03/09/2026

There are many, many things that can, and at times will, impact your progress, but before you delve too deeply into those do the things that will move the needle in, and outwith, the gym.

Are you eating enough fruit and veg? It’s recommended you need something like 30 plant sources a week, have you had more than 3 in the last week?

How many days have you hit your step count or avoided snacks before blaming your metabolism?

It’s not Karen from work’s job to help you stick to the plan, she probably won’t understand. Explain then do what you need to do.
And you’ll probably not only tolerate Karen a bit better but will also make more progress if you go to bed a bit earlier

Your coach isn’t there to be a yes man, they’re there to tell you what you need to hear. You’re welcome 😇

03/09/2026

The truth you need to hear but probably don’t want to hear

Your lack of progress in your physique might very well be impacted by your hormones and gut health but it’s more likely the fact that you have no intensity in the gym, your idea of a protein source being a Gr***de bar, your stress being through the roof leading to behaviours that hold you back… the list goes on

Before you wonder why you don’t have the physique you want address your daily actions and consistency

Another ☝🏽And Ash is a GRAFTER let me tell you.We’ve a way to go yet to be where she wants to be but boy are we miles fr...
02/09/2026

Another ☝🏽

And Ash is a GRAFTER let me tell you.
We’ve a way to go yet to be where she wants to be but boy are we miles from where she started in more ways than one.

This is what I love to see; a very busy professional and student who does not miss purely because she wants more, she’s always chomping at the bit.

From improving her work in the gym to nailing her meal plan she’s an absolute joy to coach.
This comes with finding the approach that suits her busy life and foods she can rinse without the need to think about it too much in amongst the madness of adulting.

Some weeks she’ll get 3 sessions, sometimes 4, because this is what works for her and allows her to work to a high standard.

We’ve more to come here so keep an eye out

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Thursday 5:30am - 8:30pm
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