PT Ruprai

PT Ruprai Propelling the ambitious to physically and mentally break down the wall I like to keep things simple and clear. It’s all about balance!

Whatever your fitness background, whether you’re:
- An experienced athlete looking to improve specific areas of your performance.
- Someone who works out regularly but in need of some direction to get the most out of your routine.
- A complete newbie to the fitness world with no idea where to start or anything in between, I will set you on the right track and work with you to reach your own, perso

nal goals. My background is in martial arts – specifically Shotokan Karate, which I have been training in since the age of 6 and recently achieved my own personal goal of reaching Yondan (4th level Black Belt). This style of karate focuses on setting examples and motivating people to be more disciplined and better themselves physically, personally and mentally. To get where you want to be, you have to work hard and have fun doing it. If you’d like to find out more, you’re welcome to give me a call or send me an email any time and I’ll be happy to discuss with you further.

INVISIBLE CALORIES One of the easiest ways to accidentally over consume calories?Drinking them.You can consume hundreds,...
02/09/2026

INVISIBLE CALORIES

One of the easiest ways to accidentally over consume calories?

Drinking them.

You can consume hundreds, sometimes thousands, of calories just by drinking them.

10 pints = 2000+ calories.

Drinking your calories, especially through alcohol, leads to the knock-on effects of binge eating, poor sleep quality, less energy… missing your workouts.

You don’t need to cut things out completely, but also don’t ignore the obvious.

If you’re not losing body fat and consuming large amounts of alcohol during the week, you either need to adjust your consumption or your expectations.

If you want a clearer, healthier path to follow, click the link in my bio to find out more about coaching.

30/06/2026

DARE TO BE DIFFERENT.

How often do you see women pressing 30kg dumbbells?

Almost never.

Most women are told to lift light because they’re scared of getting “bulky” and that light weights will “tone their muscles.”

That’s exactly why they stay stuck.

Strength builds confidence.
Strength builds muscle.
Strength changes bodies.

Stop training like everyone else if you want results like no one else.

💬 What’s the heaviest dumbbells you’ve ever pressed?

Testarossa
21/06/2026

Testarossa

21/06/2026

WEEKDAY BREAKFAST 🥣

Make a few jars at a time and keep them in the fridge ready for the mornings.

•⁠ ⁠40g oats
•⁠ ⁠10g chia seeds
•⁠ ⁠200ml almond milk (or 100ml almond milk + 100ml water)
•⁠ ⁠Cinnamon or nutmeg
•⁠ ⁠Pinch of salt

Leave for a few hours or overnight, then top with your favourites.

Serving ideas:
🍌 Banana, peanut butter & honey
🫐 Berries & Greek yogurt
🍎 Apple, cinnamon & walnuts
🍫 Cocoa powder, banana & peanut butter

Simple and filling.

Fuelling your body doesn’t need to be complicated 🤌🏽

Address

RISE Gym
Welwyn Garden City
AL86PZ

Telephone

+447876427955

Website

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