PT Ruprai

01/11/2021

Money in the bank

Imagine if training was like making money.

Every time you turn up to work you make 💰.

The more you work the more 💰 you get.

The smarter you are with your 💰 the more it grows.

The more 💰 you make the more potential you have.

The more you learn about 💰 the more secure you become.

Everyone starts with minimum wage but if you have a path to progress on you soon rise up the ladder.

DM me a 💰 if you want help getting on the training ladder.

25/10/2021

MONDAY SESSIONS

In 2019, my friend and I were both preparing for a physical test.

We had done similar things before, the difference being previously we were younger and had less responsibilities outside of training to get in the way or interfere with our commitment.

Fast forward 10 years and life had changed.

Work is 7am to 8pm. Time outside of work is more valuable with the need to balance family and general life commitments.

We knew we needed to train together, but finding an ideal time was difficult. We came to the realisation we just had to get it done, so we decided to meet at a squash court on Mondays after work.

Our philosophy was: get it done > leave.

On Mondays we would both do our own strength and conditioning sessions in the morning, work, then in the evenings we met at 8:30pm to train.

The actual training itself was based on skills, endurance and sparring. Basically make yourself as tired as possible and then beat the s**t out of each other.

My girlfriend came to watch once and said “Everyone thinks there's some secret magic formula to what you do, how you get better and stronger, but really it's simple - you just turn up and get it done..."

After training we would both feel great and so chilled - battered, but great. The rest of the week was so easy because nothing else was going to be harder.

Doing this training instilled a mindset of ‘getting things done.’ Even at our busiest with work and life, we were probably at our most productive because we just got things done.

Start the week as you mean to go on. Create a mindset that encourages growth and progression.

Get s**t done.

If you are ready to become proactive DM “MONDAY.”

04/10/2021

The Real Slim Singh

When I was 5 years old I used to go to a bouncy castle creche on Saturday mornings. Life was good.

Then one morning my Dad picked me up and said you are starting Karate next week. He took me and my brother upstairs to the Dojo, peering over the window all I could see was regimented lines of people going up and down the dojo and feel the massive energy coming out the front door.

The intimidation factor of being forced to do something outside of your comfort zone and something that you know is going to be physically challenging in every way was through the roof. Especially for somoene quiet and physically meek.

Being the skinny kid I was never very strong, meaning I was never fast either. This meant I spent most of my time getting beaten up and thrown around by everyone.

It wasn’t until I figured out I needed to get stronger and how to get stronger that this started to change.

First it started with doing push-ups and squats endlessly, then getting my first weights set and trying to figure out how to squat in my bedroom, reading Flex magazine and trying to figure out what a bent-over row is, to getting my first gym membership.

As soon as I started doing this, my attitude changed. Doing the extra training hardened my mind and my body.

I became physically more confident and successful. The extra physical confidence built through the mental discipline of applying yourself changed my whole character.

I wasn’t the one being thrown around or the quiet kid at the back anymore. I was the one leading the way.

Learning to build physical strength affects more than just the body. It increases your capacity in all aspects of life.

The only way to achieve this is by going through it.

If you want to get off the bouncy castle, DM “STRENGTH.”

02/08/2021

The Imitation Game

Are you copying what you see or do you know what you are doing?

Are you more worried about how you look than how you train?

Are you trying to be apart of the culture or embracing the process?

The fitness world is full of misleading information and marketing for men and especially for women.

In reality if you are imitating what other people do aimlessly without progression you are wasting your time.

What you need to do is learn how to get towards your goal.

This means building your database and changing your outlook on the process involved.

If you’re not willing to change and learn you will never see results.

One of the ideas you need to forget about is the time constraint of “12 week transformation plan.” Learning how to train correctly takes time, building muscle or losing fat takes even more time.

Be patient.

You are better off learning to do a push-up properly rather than benching 5kg with a plastic bar incoherently. Once you embrace the process of learning and improving push-ups soon become a bench press a kettlebell deadlift soon becomes a big deadlift.

Don’t be a clone, join the resistance.

Always a white belt.

22/07/2021

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05/07/2021

STRENGTH

Strength is an asset especially in today’s lifestyle where physical expenditure in day to day life is at an all time low.

Performing fundamental movements with a HEAVY weight and FULL ROM will develop a robust body.

Possessing strength is one of the biggest building blocks in the gym. Having strength allows you to train with confidence and allows you to train at a higher frequency.

One of the reasons people lack consistency in the gym is because they haven’t got the capacity physically and mentally to train regularly.

Strength provides you with the ability to train harder and recover quicker.

All of this transfers to life outside of the gym. The stronger you get the easier day to day tasks get physically and mentally.

Rather than endlessly chasing aesthetic goals focus on the process of building your strength and reap its rewards.

💪🏽

05/06/2021

The Road Not Taken

85kg 3X6

Don’t neglect your single leg work - easy progress to be made in overall strength and growth.

Try prioritising one lunge variation during the week as a ‘max effort’ style lift rather than as an accessory movement.

Especially if you suck at squats.

20/04/2021

NO RESULTS?

Tried every workout possible? Not seeing results? Done all the classes, HIIT, cardio...

Instead of restarting where you left off with things you know don’t get you results, try the way you might have been avoiding.

Learn how to build the body you want and get more confident using the gym.

Invest in improving yourself rather than expecting miracles.

Learn the fundamentals that will work for you.

If you want to make a change, I am looking for dedicated people to work with - send me a DM to find out more!

30/03/2021

Are you giving yourself a fair chance?

Fairness means you get an opportunity not an outcome.

When the gyms reopen it is a level playing field again.

I find most people won’t do anything unless it’s “booked in.” At home we don’t make the time for home workouts because it’s not part of our normal structure (and they are s**t).

When you have the gym you have to be somewhere, for a certain time. So it’s actually easier and more efficient to make time to train in the gym rather than at home in your living room.

You will have access to all the equipment you need, the environment to train in without distractions for more effective results.

You have the chance to rebuild, restructure, and restart with a fresh canvas.

Nows your chance to turn things around and have a positive outcome.

Get booked in.