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ryansmith_fitness, Marina de Lagos, Lagos (2026)

03/01/2024

I was stuck in life & acting like a fool

Looking from the outside it was hard to see

I was still in good shape

I had my own company

I had a couple of houses

Nice car

Decent income!

But at the same time I was also going out partying too much 🍾

I wasn’t mentally stable & I wasn’t living life on my terms

And in all honesty…

I really wasn’t happy!

I was living the life I thought I had to live in order to fit in with society.

I wanted to be the most ripped guy in the gym & at the same time be the one who could stay out longer than the rest 🦾🍾

I had a constant need to prove something to others

Looking back I was only proving I was the biggest idiot in the room.

Yes I was younger & I know many will say it’s part of growing up

But I’m now having conversations with people my age & older in similar situations to me that I know I can help.

In London just before xmas was the first time we’ve had a fair bit of alcohol in quite a while,
which actually wasn’t that much considering in my
D*ck head days I once drank 22 pints of Guinness on a session in Dublin 🤢

My drinking boots are well and truly hung up & I have no desire of claiming that status anymore.

Being the biggest drinker in your group really isn’t cool 😏

I’m now in a position where I can go out, have a few drinks & go home which wasn’t always the case.

I much prefer to wake up feeling fresh & ready to workout & not waste a day.

I’m in a place now where I’ve created the life I want through the choices I’ve made and I live with much more purpose.

I’ve had a lot of conversations with people lately who are stuck in the same position I was in for a long time.

A lot of people still masking it well & lying to themselves & those around them

And I’m going to be completey honest with you right now if you want to change

Cut the bu****it

Let go of the things that don’t serve you!

This is your life & you are 110% capable of so much more believe me!

I chose to change in order to look, feel and live the way I do today.

I wanted to build a life in another country & I worked hard on myself & made it happen.

And if you want help making that change this year?

DM me the word “READY”

03/01/2024

It’s the simple basic stuff that moves the needle

You can buy the best running trainers 👟

The fancy gym gear 🩳

Use the best brands of supplemts 💊

You can cold plunge in your ice bath 🧊

Download the latest fitness app 🤳

But if you don’t fix what’s going on inside your head and be consistent with your…👇🏻

Training 🏋🏻‍♂️

Nutrition 🥗

Sleep 💤

Hydration 💦

And recovery 🧘🏼‍♂️

You can scrap the idea of ever making long lasting results!

Doing the simple basics over and over again ARE and ALWAYS will be the things that get the Result!

The other bits and pieces can certainly help but are nothing but add ons that play a small role.

A lot of the stuff you need to do in order to take you a step closer to the person you want to become can be boring and monotonous.

But if you want the result they have to be done!!!

You can do the things that seem cool 😎

Or you can do what’s necessary?

You have to do a number of tasks each day that you might not love to do but they are necessary for the desired outcome.

Your commute to work in rush hour traffic, taking the bins out on these cold mornings…

If we don’t do these things there’s a negative outcome that follows!

Your body and your mind deserve that exact same amount of consistent dedication

Thst exact same amount of dedication you apply into your personal & professional life each day!

And don’t tell me you’re just not dedicated or diciplined 🙄

Don’t tell me you can’t build good habits and make them stick 😏

You’ve already proved you can

You’re doing it every day without even realising!

You’re just more attatched to the result of what comes with your current daily actions over the result what comes with the ones I’ve addressed above!

Your health, your body and mind are more important than anything else in your life but your priorities don’t show that!

Your choices ➡️ Your results!

Doors open this Friday and I’m ready to help you create unbreakable habits and dicipline that will take you further with your body, mindset and health than ever before.

DM me “READY” 📥

02/01/2024

Back to the grind 🦾

Happy new year Peeps 🙌🏻

That was a good Christmas I’ll tell you 🙌🏻

Plenty of downtime

Less time on my phone

Plenty of good food & drink

Loads of quality time spent with Laura

I feel completely recharged and ready for this year 🚀

But I’d be lying if I said I’m not feeling a bit watery and heavier than I did pre Christmas

But I’m cool with that 😎

Every Christmas I enjoy myself and let my body and mind recover

I know what to do over the next week to get myself back on track and back looking and feeling like I did in mid December.

But my question is…

Do you know what you need to do and do you know how to make that stick for the rest of this year ?

I know you’ve got an idea of what you need to do but how sure are you of your plan of attack been bulletproof in order to get you where you want to be?

Scrolling through your social media this week you’ll be be as full as you were on Christmas Day with the amount of “ How to lose weight in January posts”

I’ve already swiped past countless ads this morning with remedies on how to rectify the Christmas damage 🖕🏻

I’m spending all today getting our clients ready for the rest of this year not just on how to shift the Christmas baggage.

What you do now is going to set you up for the rest of the year

So going too hard to early or going to extreme dieting tactics is not the way to do it!

This Friday I’ll be opening up the doors for our first client intake of 2024 and I’ll be coaching each client to the most epic results they’ve ever made

But I’ll also be educating them on WHY and HOW to do things correctly from the start.

Here at RFS Fitness we do it once and we do it right

And that means even if you do put on a few extra pounds over Christmas you don’t have the need to go severe extremes to get it off.

You can enjoy that time and you’re straight back into routine and back on track in no time.

My inbox is open and I’m ready to show you how to do this the right way.

Eliminating guess work and putting in place all the key ingredients you need for SUCCESS 🏆

DM me the words “ READY” 📥

31/12/2023

Couldn’t ask for anymore ❤️💙

Happy new year Everyone I hope it’s a great one x

31/12/2023

Your time is now…

So here’s your chance and opportunity to reach new levels in body, business and mind

To make the one looking backing at you in the mirror proud

If you’ve finished this year on top then your job isn’t finished yet…

You’ve got more in the tank believe me

And if you’ve not quite reached your goals and ticked all the boxes this year

Then you already know what you’ve gotta do next year.

Im not here to tell you that you should do this or you should do that ?

I hate the word should!

Do what you want to do

But if you say you’re going to do it

Then f #%king do it!!!

You’re not going to win the war in the first two weeks of this new year so prepare for the battle ahead

There’s going to me more challenges that lay ahead and those who can stay consistent and weather the storms will come out triumphant!

So use the motivation to get you going by all means but make sure you build the dedication, discipline and resilience to keep you going.

If you really want to change both physically and mentally in 2024 then be prepared to play the long game.

There’s going to be a lot of you drop huge amounts of weight over the next week or so and feel you’ve cracked it.

Most of you now are going to be full of water and inflammation after over indulging in food and booze over the last two weeks and after a few sessions back in the gym, swapping wine for water and eating better quality food over cheesecake breakfasts, you might think you’re on the road to Mr Olympia.

Im not here to shatter your dreams but I want yo to understand that emotional stability when working on yourself is one of the key factors of success!

Your journey will never be linear and you need to understand that from the start

Get a plan that works for you

Follow the plan

And understand that your transformation isn’t permanent even if you drop 15kg in the first two month of this year.

It’s how you finish the year what counts.

You’ve got 365 days incoming to work on becoming the best version of yourself….

Make it count!

#2024

29/12/2023

Ryan was it is you do at RFS Fitness?

We do what it says in the tin ☝🏻

We get people READY FOR SUCCESS 🏆

Success isn’t a thing….

It’s not the amount of money you have in the bank

It’s not the 6 pack

It’s not how many designer tops you have in your wardrobe

It’s not the flash car or the big house

It’s a FEELING!

And our job at RFS Fitness is to get every single client feeling as good as they possibly can.

Full of energy

Feeling strong

Feeling confident

Feeling like they can take on any challenge thrown at them

That’s what SUCCESS is!

This year we’ve helped our clients get Abs even earn more money in their businesses but that’s just the icing in the cake.

It’s been so good looking back over these photos from this year of an handful of our clients who we coached to that feeling!

And what’s even better is building a community of winners you can share that with!

When you start out on any journey people usually ask…

What’s the best part ?

Is it the journey or is it the destination ?

Persinally…

I think it’s the company!

If I look back over my career as a professional rugby player and now to more recent times competing in hyrox.

Not of that would have been the same if I did this alone!

When you Connect with like minded winners and people who want to succeed you will always go much further.

Better Connections carry us forward 🚀

Sitting at tables with the right people

And be willing to break away from those who hold us back will sky rocket your progress!

Especially when you find people who have already achieved the things you want to achieve.

These guys wanted more for themselves and wanted to be better 🦾

Tbey took action and it happened within this last year!

Are you going to make that change and get READY FOR SUCCESS in 2024?

There’s no better feeling than the feeling you get from knowing you’ve worked hard on yourself to be better!

28/12/2023

What’s standing in your way of you becoming the person you really want to be in 2024?

What do you need to leave behind in order to grow ?

What areas do you need to start prioritising and stop procrastinating ?

How will you feel if you conquer all of the above ?

How will you feel if you don’t?

These are the questions I wrote down in my notes on Boxing Day.

Now as we approach the end of the year I’d love for you to answer this too ☝🏻

There’s going to be a lot of ambitious individuals running off the thought of reaching your goals whilst feeling bloated, sluggish and hoping the Christmas comedown won’t last too long.

But how many of you will actually tick those boxes?

How many of you have waited for the end of the year to pass before taking action

And how many of you are seeing a common pattern emerge this time each year?

We’ve had a lot of people over the last month reach out and 6 of them actually signed up to the RFS programme in December.

Crazy right ?

Or are these guys stepping into the new year on the front foot and already creating habits in a time when it’s more difficult which will actually make it easier in the new year?

The life you want is in your hands and I wish every one of you all the best for 2024 🙏🏻

But take the time between now and then to answer these questions and I truly believe some of you will step into the new year with a different vision, more clarity and a bit more spring in your step 🚀

27/12/2023

Try tell an ex pro rugby player to give up having a beer with the boys if they want to get in shape.

Try telling a buisness owner they can’t go out for another buisness lunch

These are the majority of people I coach & I myself fall into both these brackets & would not be willing to give up either

And the truth is in most cases you don’t have too.

I’m sure most of you have had your fair share of indulging this last week & you’re ready to go dry Jan & good on you if you feel you need too.

I personally do the things I want, when I want but overall live, lead & preach an healthy balanced lifestyle.

In order to be in shape year round & be able to perform at my very best I just remain 80% good 99% of the time.

I manage to keep my body fat at 10% or lower pretty much year round with ease.

However after the festive period & smashing left over Oreo cheesecake for breakfast the last 2 days I’m definitely a bit more watery compared to pre Christmas but I’m completey cool with that.

Second week in Jan I’ll be back where I was 🦾

Creating your rich healthy balanced life is a process.

It takes time & certainly more so at the start you have to be willing to tip that balance to create the necessary dicipline & habits needed to create a lifestyle which allows you to look & feel good year round.

And that’s what I’m most interested in for my clients…

Helping them create long lasting results & a mindset that allows them to be ready for anything.

Most importantly 👉🏻 Ready For Success!

There’s a few things that p**s me off in this world & one especially is people preaching to guys like yourself, you have to live an obsessive life of chicken & broccoli for the rest of your days if you want to be lean & healthy.

I’ve been there, I’ve done than & I’ve even coached that in the past 🤦🏼‍♂️

But like I always say I’ve learnt through every experience the right & wrong ways to do things

If one of the things that holds you back from ever getting started on your fitness journey is the belief that you’ll have to sacrifice far too much then I’m telling you it’s not the case!

Small sacrifices will have to be made of course but what you have to gain is 100% worth it 😎👊🏼

26/12/2023

It’s not the calories you consume between Christmas and New years

It’s the calories you consume between New years and Christmas

And the same applys with those workouts you missed the last few days.

If you’ve been pretty good all year looking after your health,

Eating well

Training consistently

And managing your stress & mental health

You might have jumped on the scales today & felt a little down or felt some anxiety creeping in like you’ve undone all your hard work.

But do yourself a favour…

Please Don’t stress!

I’ve been there & believe me it’s really NOT worth it!

Enjoy yourself!

However…

If you’ve gone into Christmas already not feeling your best & you haven’t been taking care of your health this year, then the chances are you’re going to be feeling even worse right now.

And my advice going into 2024 is this…

Don’t set goals with no specific targets, time frames or statergies.

If you want to lose weight, get fit & make sure next year you’re not feeling like you did this Christmas then do this 👇🏻

Set your goals but with more structure & purpose

You can’t be flakey with goal setting or it’s never going to happen!

Let’s say your goals are similar to the above.

Drop body fat, getting fit and so on…

Then If this is you 👆🏻I want you to do is this 👇🏻

Set yourself a target date to achieve your specific goals

If you’re going to start going to the gym.
Set the times & days you’ll go.

Give yourself some bandwidth but make sure those days are none negotiable!

If you’re going to start eating less calories & better quality nutrition set it up so you can be consistent at making it stick.

Will you start prepping your meals & if so what day & times will you make free?

If you’re going to outsource your food which company will you use and how many meals a day will you need?

Ask yourself if these goals are actually achievable & if you can achieve them off your own back?

Will you need a plan?

Will you need a coach ?

Do you know how to achieve your goals if you do decide to go alone?

And Finally ☝🏻

Don’t just say you’re going to do it!

Make a plan 👉🏻follow the plan👉🏻make it happen!

Need help making your goals a reality 👉🏻📥

25/12/2023

Last night I had my first full Portuguese Christmas with Laura and her family and we had codfish 🥴

Tbf It’s actually really good 👌🏻

The rest of my Christmas got even more random…

We both went for a Thai massage, put some furniture up and then I decided to take Laura for a very traditional British Christmas dinner…

So I took her to the curry house haha 😆

We’re sat cuddled up on the sofa enjoying Christmas in the new house watching home alone.

I told her we’d be in for Christmas and I didn’t let her down 🦾😎

Hope you’ve all had a great day with your loved ones ❤️🎄

Merry Christmas 🎁

25/12/2023

My Top tips for staying in shape this Christmas 🎄

Guy to be honest…

The Average life expectancy in 74 years of age

Thats only 74 Christmas’s you’ll get to enjoy.

If we really think about it…

It’s not that many.

Go eat the foods you want

Go have fun and be fully present with the people you love the most

A few days off really will not harm you at all especially if you’ve been pretty good the majority of the year.

Merry Christmas 🎄❤️

ryansmith_fitness

03/01/2024

03/01/2024

02/01/2024

31/12/2023

31/12/2023

29/12/2023

28/12/2023

27/12/2023

26/12/2023

25/12/2023

25/12/2023

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