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Awesome Lower body Workout

A quick and awesome workout that can be done with no equipment at all ! Benefits  Improve leg strength Improve endurance Improve Core strength Target big muscle groups specifically (Quads, Hamstrings, Gluteus) Awesome for burning calories – Awesome for fat loss Awesome cardiovascular workout When to do the workout  Warm up (done slower) End of

James’s Story

  “I’d always been pretty healthy but after moving jobs a couple of years ago I was spending too much time commuting, sitting at a desk and visiting the vending machine! I put on a weight and felt really sluggish. So when my wife “suggested” we give the RMF program a go. I thought it
Learn how to do one of the best full body movements ! How to do the Dumbbell Thruster: Step 1: Hold the dumbells just above your shoulders with palms facing each other. Stand with feet shoulder-width apart. Step 2: Next, lower body down into a squat by bending knees and lowering hips down until hips are

Sweet chilli steak with edamame rice

This is literally one of the quickest simplest dinners ever when you’re in a rush or don’t feel like cooking! It’s high in protein and carbs and low in fat. Ingredients: 6 sprays of spray oil e.g. Fry light/rapeseed oil/olive oil 400g minute steak/steak bashed really thin  1 cup of frozen edamame beans 30g fresh corridander

Jonny’s Story

  “I grew up struggling with my weight throughout most of my youth, which was the result of a bad relationship with food. As I hit my mid teens I started to get into exercise and making an effort to reverse the damage done growing up. I was that person that was either ‘on it’

Goblet Squat Technique

The goblet squat is a great exercise that can be used in a variety of workouts. To get the most out of this exercise apply it in high rep range. ie 12 + Reps Some extra tips for perfecting the goblet squat Keep the feet flat Puff up the chest Brace the arms in against

Low fat creamy tomato and prawn pasta

Quick low fat and perfect post-training or after a long day at work ! Ingredients: 6 sprays of spray oil e.g. Fry light/rapeseed oil/olive oil 1 400g tin chopped tomatoes 1/2 a tub of Philadelphia Lightest low fat cream cheese 165g raw king prawns 50g/1/2 a bag chopped spinach 1/2 pack sliced mushrooms 30g fresh basil torn or chopped

Ilona’s Story

  Over the years I have tried every diet going, with varying degrees of success but never managed to stick to anything long term. I would get fit and healthy, run a marathon, and then go back to my old ways. Which basically I meant I was in a cycle of starvation and frustration! I

Ladder Workout

10 – 1 Ladder Workout  This is a great finisher for anyone to tag on the end of a session that won’t take up too much time but still gives a great combination of a strength and cardiovascular workout. Aim to attack the workout and complete it in the quickest time possible for maximum effect.

Skinny Spag Bol

If you’re looking for a quick and easy dinner try this healthy twist on a classic Spag Bol. Ingredients: 6 sprays of spray oil e.g. Fry light/rapeseed oil/olive oil 500g turkey mince (or lean 5% fat steak mince) 1 400g tin of chopped tomatoes 1 500g carton of passata 1 onion finely chopped 1 chopped garlic clove 1 tsp

Hayley’s Story

Six years ago I needed surgery to remove my appendix. Prior to my op, I had been making some bad decisions with my diet, and then the recovery period post surgery meant that I was unable to exercise, and I gained a lot of weight. I was fat, unfit and unhappy. I joined RM Fitness

Three Tips to Stay Motivated

1) Have a Goal / Target Find a North, find something to head towards. Lets just be clear “Yeah , I just wanna lose weight” is not a goal. Goal setting allows you to gain structure and accountability. Instead of unclear reasoning to do something, goal setting creates a defined finish line for a specific
Fat loss is very much generalized across the body. There’s no specific exercise or system to lose fat from a single targeted area. For example a tennis player has a dominant arm and shoulder that they repeatedly strike the ball with however if you was to measure the fat volume of both the left and
1) Nail Your Technique : People have been doing it wrong this whole time ! Main mistakes people make… Elbows in the wrong position: Next time your doing the pull up focus on forcing your elbows down and back, imagine that you are pulling your elbows towards your back pocket. When your elbows are too far in front of you

What Is Your True North ?

Find what you are working towards !                      The constant choice we face is optioned by two outcomes. We can choose stay where we are or we can choose to progress Do you want to move up or do you want to be safe? It’s a
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