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RDFitness Enough is Enough! Stop making excuses, and start today to become WellFit! Online coaching tailored to you and your goals! Fat loss, get lean, get strong!

RDfitness was launched in order to help the public decipher what works and what doesn't when it comes to health and fitness. There is a lot of nonsense out there, in particular shake & pill diets! My job is to help you on your fitness endeavors through education, using correct nutrition and correct training principles for you, your body type and of course your goal.

Do you still train while on Holiday?-I made a post identical to this last year, and I think the same still applies. -If...
08/03/2022

Do you still train while on Holiday?
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I made a post identical to this last year, and I think the same still applies.
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If you like it, and you have it as part of your lifestyle , training is completely fine, and so is not training!
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Also, if you aren’t a runner and you decide to run while on holiday, good for you, but just know that it’s going to be hot as balls whilst running especially if you decide to run on the beach or outside!
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Not a bad spot for a bit of cardio pre walking around outside! Just wanted to get a bit of a sweat on this morning to he...
05/31/2022

Not a bad spot for a bit of cardio pre walking around outside! Just wanted to get a bit of a sweat on this morning to help the recovery process!
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20 minutes on the treadmill for a quick walk was essential!
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Day 3 ✅150 miles -Cumberland > Pittsburgh-The face of a man who is ready for a hotel bed and shower 👌-Twas 26-29 degrees...
05/31/2022

Day 3 ✅150 miles
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Cumberland > Pittsburgh
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The face of a man who is ready for a hotel bed and shower 👌
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Twas 26-29 degrees Celsius the whole day as well 🥵
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Sun setting over the city is beaut!
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It’s been a while since I’ve posted on this account! Time for a come back! -With rugby in the off season right now and t...
05/28/2022

It’s been a while since I’ve posted on this account! Time for a come back!
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With rugby in the off season right now and the uncertainty of sevens rugby for me, off season training is in full swing!
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Fitness, hypertrophy , strength and skill session (kicking for me) are upticked!
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Also challenging myself to another 150 mile bike ride this Memorial Day weekend!
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Managing volume around a sport ⚖️-It’s been a minute since I posted here on this account, but that doesn’t mean I haven’...
03/07/2022

Managing volume around a sport ⚖️
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It’s been a minute since I posted here on this account, but that doesn’t mean I haven’t been training! In fact I’ve been training a lot!
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Rugby season is in full swing with the first game coming up this weekend!
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Rugby training takes precedence but we still want to ensure we are strong, and ready for game day!
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Take this weekend;
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Rugby practice Saturday morning for 2.5 hours.
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Kicking practice for 1.5 hours this afternoon, and now im getting in a “light” deadlift session!
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Although rugby training is physical and intense , I ensure that there is enough time for me to recover between that and a weight training session!
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I’ve got an upper body session tomorrow, and then rugby training Tuesday!
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On game week I ensure that I have enough recovery time between my last training session (Thursday) and game day Saturday! It is always about managing how much and how intense!
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How do you manage volume?
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Month 2, Week 1 underway!-Was supposed to squat yesterday and bench tonight, but I had rugby yesterday so we got the squ...
01/26/2022

Month 2, Week 1 underway!
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Was supposed to squat yesterday and bench tonight, but I had rugby yesterday so we got the squats done tonight!
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The old saying with Squats is that they are the perfect analogy for life!
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“It’s about standing back up, after something heavy takes you down”
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It’s been a while since I’ve squatted more than 315lbs (142.8kg) but we are slowly working back to it!
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Top set of 270lbs for 9 with more in the tank.
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My PR squat is 405lbs (we are a long way from that) - but we grinding!
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Chips Ahoy for PWO coming in handy 🔥
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#531

The face of someone who is ready for cycle 2 of Wendlers 531!-Just finished the last deload session!-Rugby preseason is ...
01/23/2022

The face of someone who is ready for cycle 2 of Wendlers 531!
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Just finished the last deload session!
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Rugby preseason is 2 weeks away, and the first game is March 12th!
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Time to ramp up cardio and rugby conditioning!
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Cardio ✅(my little cardio section) I do have an air bike and an elliptical, but I’m getting rid of the elliptical!-Whate...
01/21/2022

Cardio ✅(my little cardio section) I do have an air bike and an elliptical, but I’m getting rid of the elliptical!
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Whatever your health & fitness goal, you need to be doing some sort of cardio no matter what!
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We should all know the benefits of cardio by now so I don’t need to harp on about it!
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Wanna lose weight great, do some cardio (although not essential- it will make it easier)
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Wanna get stronger, great cardio will actually help your ability to recover between sets
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Wanna improve your overall health, great cardio will help improve heart health!
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SSB for squat deload tonight ✅-Sometimes it’s good to have different “specialty” bars for certain things.-They have the...
01/20/2022

SSB for squat deload tonight ✅
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Sometimes it’s good to have different “specialty” bars for certain things.
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They have their place for sure!
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Plus it’s nice to dabble with them to Change it up a bit!
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Just a nice few sets of squats followed by some bench and abs!
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A deload is a deload right 😅
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Time for a Deload ✅-Cycle 1 (month 1)in the books back on the program!-With the increased volume of the big 4 lifts m...
01/17/2022

Time for a Deload ✅
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Cycle 1 (month 1)in the books back on the program!
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With the increased volume of the big 4 lifts my body is definitely feeling it especially with having covid over the festive period too!
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A deload doesn’t necessarily mean you have to stop training though, just bring back the overall volume and focus on recovery, ready to go again for cycle two
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Transitioning from a bodybuilding specific program, into a conjugate method program and now back into 531 it’s been an interesting couple of years of training!
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The only direction I had for training was rugby specific.
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What I enjoyed about Wendler and why I’m back on it, is that I don’t really have to think about it!
531 gives me direction regarding the weights to hit!
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The flexibility of the accessories allows me to throw in hypertrophy work and even throw in accommodating resistance with bands and chains!
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I lift 4 times per week and I condition 2-3 times per week!
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I ensure a minimum of 7500 steps per day as a non negotiable!
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Do you have a specific program you follow or do you just wing it? Do you deload sporadically or do you structure it as part of your program?
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Another 7500 minimum daily steps ✅-The best method to obtain the goals you set out is to improve daily. -An Atomic habit...
01/16/2022

Another 7500 minimum daily steps ✅
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The best method to obtain the goals you set out is to improve daily.
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An Atomic habit is a little habit that is part of a larger system. Atomic habits are the building blocks of remarkable results.
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Focus on improving the system and you will obtain better results!
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Tick off the daily’s that will get you to where you are. They don’t have to be far fetched daily’s either, for me 7500 isn’t hard to achieve but it still requires a bit of effort to ensure it!
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Programming is 🔑-Finding what works for you is crucial. It’s the key to success and results!- pre going in for Bench Day...
01/14/2022

Programming is 🔑
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Finding what works for you is crucial. It’s the key to success and results!
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pre going in for Bench Day / upper & a bit of when you add the accommodating resistance!
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Winter soldier & Capt overseeing things!
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