Team LRF

Team LRF TeamLRF provides the highest standard of online coaching available on the market today. With a prov

Another Pro Show Runner up for yesterday in France 🇫🇷 Again another super look which only requires minor tweaks to move...
09/11/2025

Another Pro Show Runner up for yesterday in France 🇫🇷

Again another super look which only requires minor tweaks to move up into the winning spot!

Alicia is still v young and with loads of time on her side her potential is endless!

We have done no cardio for over 2.5 weeks now leading into the show, keep Alicia look fresh and energy high!

We have run constant high days to really keep the look round bubbly and as full as a house!

The time will come when you are constantly top 2!


Your new British Champion A much improved package from the finals where she came 3rd and we will be even better for t...
02/11/2025

Your new British Champion

A much improved package from the finals where she came 3rd and we will be even better for the PCA Worlds in a few weeks!

Amazing work Donna! A true champ!


Super work from here! No shows but 10kg down, healthier and happier!We have gone from somewhat yo-yo dieting to a set s...
02/11/2025

Super work from here! No shows but 10kg down, healthier and happier!

We have gone from somewhat yo-yo dieting to a set structured approach where daily training day kcals are over 2500 a day.

Cardio is just 20 mins 4/5 days a week

And training also just 4 days a week.

Since stepping away from stage Diana hasn’t had the best of times with dieting and training but we have now created a super set routine which allows constant and consistent progress!

Great work Diana!


Real results of a well executed plan - The plan is just the start and the only thing I have any real control of as a coa...
31/10/2025

Real results of a well executed plan - The plan is just the start and the only thing I have any real control of as a coach.

The training plans we create for every individual need to be absolutely spot on because that is the foundation of growth.. and growth in the right areas as well

Having a few new clients who are experienced athlete like .bikinifitness and tell me how much more specific and ultimately better their training feels now is proof that it works and not all plans are equal.

The results will always speak for themselves, as an athlete make sure you have the right plan in place. If you not seeing results like the above… then either your plan isn’t right, your effort isn’t right or you need a bit more time!

Join the team today by sending a DM with “Coach” today


Pro Debut and Top 2 for yesterday at the We got some brilliant feedback from who confirmed nothing really needs to ch...
27/10/2025

Pro Debut and Top 2 for yesterday at the

We got some brilliant feedback from who confirmed nothing really needs to change - which is AWESOME!

Despite a heavy carb load dropped a kilo over night before the show. So on the morning of the show it meant lots of carbs and fat while keeping her midsection super tight!

In the end an outstanding look was delivered!

We know aim for France 🇫🇷 in 2 weeks time!


Awesome win for yesterday at the 2 bros show. This was the best class of the day for me, everyone in the class was v go...
26/10/2025

Awesome win for yesterday at the 2 bros show.

This was the best class of the day for me, everyone in the class was v good and was held on stage for a long time deciding the result!

Plans in place for the next steps now for better and better each show!


Natural Pro Debut Pending for A good solid 2-3lbs up from last year on any given day. Today is the first day of filling...
23/10/2025

Natural Pro Debut Pending for

A good solid 2-3lbs up from last year on any given day. Today is the first day of filling out before the show on Sunday

Debits are about seeing where we land next to the pros and then working up from there as required.

as always hasn’t missed beat here and it shows! Cannot wait to see Alicia finals look!

Note - this young lady is not even 25 yet, what a career she has in front of her!!!


A super important one for myself and - BRITISH CHAMPION!First full prep with Alice and it could not have gone better! W...
23/10/2025

A super important one for myself and - BRITISH CHAMPION!

First full prep with Alice and it could not have gone better! We dieted on more food and less cardio than ever before … and brought a MUCH IMPROVED package!

After coming a very tight 2nd at the regional we knew what we had to change to bring the winning formula and we did just that!

Like I said, I cannot ever guarantee a client the win BUT I can promise you will bring your absolute best package to stage!

I understand and know what it takes to achieve your goal, if that’s:

IFBB Pro Card âś…
British Champ âś…
Regional Overalls âś…
Class wins âś…

Then I know better the look which is required!


Please stop and this!!Just doing this simple thing of taking your time to find;A really solid daily routineRegular 7-8hr...
22/10/2025

Please stop and this!!

Just doing this simple thing of taking your time to find;

A really solid daily routine
Regular 7-8hrs sleep
Regular training days
And a few months to push your kcals up

Will make your dieting phase SOOOO much easier! So many people go from 0-100 and fail. Jumping in at the deep end doesn’t teach you how to swim!

Take things gradually, build up to the first prep with a few mini diets and growing phase… if you can do that, you will be soooo much better off!!

22/10/2025

client review

9 weeks between regionals and finals and brought a significantly improved package


IFBB Pro finishing top 3 at her pro show last Friday!We learned a lot after her first show stateside where we came away...
20/10/2025

IFBB Pro finishing top 3 at her pro show last Friday!

We learned a lot after her first show stateside where we came away with 4th but this time we racked up the first Top 3.

My goal for Vicky is for her to qualify for the Masters Olympia, something I know she is very capable of… even if she doesn’t think so haha

Amazing work from another awesome client!

Man like Calvin winning quality class at the this weekend and earning his PCA Pro Card!2nd last year wasn’t enough for...
20/10/2025

Man like Calvin winning quality class at the this weekend and earning his PCA Pro Card!

2nd last year wasn’t enough for us, we came back bigger, sharper and overall just better then ever!

Well done sir! Champion Mindset!

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