RHP Testimonial – Megan Grandi – One-to-One Training Client
July 30, 2015

RHP Testimonial – Megan Grandi – One-to-One Training Client

I’m very happy to share a brilliant and inspiring One-to-One Personal Training Testimonial from horse-rider and aspiring fitness blogger Megan Grandi.

Meg was kind enough to write a few words to sum up her experience so far at RHP – take a look below.

Before being a part of the RHP team, what were 2-3 of the greatest challenges in your life at that time?

Before joining RHP one of the greatest challenges I faced was how unhappy I was with my body despite doing everything I knew in order to lose weight.

My biggest hurdle was my diet, I became obsessed with food and I was essentially starving myself in an attempt to be skinny. This left me undernourished, tired and I looked physically unwell, pale and gaunt.

I was training almost every night at the gym on the treadmill to try and burn off as much fat as I could, yet I was dissatisfied with the results I was getting from running myself into the ground (quite literally!)

How were the above problems impacting your life?

My unbalanced and obsessive eating habits took a hold over my life, I wouldn’t eat out in fear of not having a healthy enough option to choose, my diet affected me mentally as well as physically, my mood was low and I felt tired and lethargic all the time! It affected the people closest me too, I spent most of my time in the gym and when I did get a chance to spend time with them I was just moody and irritable, I wasn’t fun to be around anymore. I felt sick all the time with hunger and deprived myself of any food that contained carbs/sugar. I felt guilty for eating anything bad. I knew this had to stop but didn’t know how.

Working out so often also meant my social life was put on hold. I only saw friends who also went to the gym and this made me realise how selfish I’d become.

What finally had you say “enough is enough” that inspired you to work with Results Health & Performance?

I realised that I was making everyone around me unhappy and I wasn’t truly happy either! I knew that I wanted to get my body into good shape, not be unhealthily skinny and achieve that in a healthy way which fits in with a healthy lifestyle. Rich was recommended to me by another client of his and after seeing the incredible results they were getting, I jumped at the chance of a free trial session with him to see whether he could help me and I haven’t looked back since.

What have been your favorite aspects of Results Health & Performance?

I have always liked the idea of weight training and have seen people that have gained amazing results from lifting. Like many other women I felt too intimidated to approach the weights area and try weight lifting for the fear of being judged. The weights area of the gym is very male dominated and I think this puts a lot of women off (but it shouldn’t!).

My goal when I started training with Rich was to overcome this and that’s exactly what we have achieved. After training with Rich we have worked on building up my strength and perfecting my technique so I now have the confidence to go and do squats and deadlifts on my own.

Rich makes every session varied and fun! I am always greeted by a massive smile and Rich’s passion and enthusiasm fills the whole studio as you’re working out! I love it!

What has been the most valuable thing you’ve experienced at RHP?

The most valuable thing I’ve gained from Rich and RHP is that I now have a very healthy lifestyle, I do 4 workouts a week and I eat clean 5 days a week and the other 2 days I can eat whatever I like within reason. By putting my trust in Rich he has helped my get my life back on track!!

I feel 100% happier and I fit my working out around my own lifestyle – not the other way around! Rich tailors your programme specifically for you and a big part of my training has been involving corrective exercises to improve my posture. I have seen noticeable results in my back and my shoulders are significantly less rounded and I’m actually finding my lifting performance has improved because of it.

When I started with Rich my body fat was at 27.5%, and despite being under 8 stone at the time, my body fat % was pretty high – I was a classic example of “skinny-fat”. By starving myself of carbs my body had retained fat despite my attempts to burn it off!! With Rich’s expertise we have managed to drop almost 6% body fat in 3 months. And I am thrilled with my results not only on paper but the physical results I’m seeing too.

Since joining Results Health & Performance, what are some of the tangible results you’ve experienced in your life?

Since joining RHP I have massively gained in confidence; Rich has inspired me to start writing a health and fitness blog. I want to share my journey with others and my aim is to encourage other women to start weight lifting! Rich’s passion for women’s fitness has definitely rubbed off on me and I’d love to get more ladies on board at RHP!

Is there any other information, insight or feedback you would like to share at this time?

I ride and look after horses for a living and admittedly it isn’t the highest paying job in the world but I love it. I spend a good chunk of my wages each month on my RHP membership and it is worth every penny.

Rich is dedicated and passionate about training each client as an individual and during my whole experience I have felt cared for and with my health at the forefront of our training. Despite moving away to Nottingham for another university degree in September, Rich also offers a Online Fitness Coaching program with the RHP Training App which means I am still able to train at the RHP studio once a month whilst I am studying. I am thrilled that I will still be able to train with Rich whilst at university (even though it’s not as frequently as I’d like it to be); it means we can continue with my progress and hopefully aim for some competitions in the years to come!

Would you recommend the coaching process to others you know? Why?

Yes! I would 100% recommend Rich to anyone who wants to train with someone that’s more than just a trainer. Rich is so much more than just a coach that you work out with every week. With Rich’s nutrition advice, planned workouts for when I’m not in the studio and also the life coaching and support he has given me throughout my 3 month programme he has been invaluable.

On a scale of 1-10 (1 being “I can’t believe I signed up for this” and 10 being “The most amazing thing I’ve ever experienced”), please rate your experience at RHP. If it’s a 10, great. If it’s anything less than a 10, please let me know what would have needed to be in place to make it a 10 out of 10.

10!!

Would you be willing to provide a simple testimonial that I may use on my website so others can read about the benefits they too could experience?

Over the last 3 months, training with Rich has transformed my life. I have lost almost 6% body fat and gained 1000% in confidence. Sessions with Rich are fun, varied and motivating and worth every penny. I am happier because I am eating whatever I like within reason 2 days a week and working out 4 days a week which has made my fitness a sustainable part of my lifestyle!

 To see more Testimonials from happy RHP clients, –>CLICK HERE<–

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July 27, 2015

Get The Gloss publishes Rich’s ‘5 Ways To Increase Your Running Speed’

To see it –>CLICK HERE<–

Very happy that Get The Gloss has published my newest ‘5 Ways to Increase Your Running Speed’ article.

This is a fantastic resource for anyone who enjoys running for fitness, competitively or simply for fun – I hope it benefits you greatly.

Thanks for reading – if this article helped you, please share it right now with anyone else you know will benefit.

Feel free to post some of your own favourite ideas in the comments section below and on RHP’s Facebook or Twitter pages, too.

Rich

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July 9, 2015

Cosmopolitan profiles Rich & RHP’s ‘Stomach Vacuum’ exercise tips

To see it –>CLICK HERE<–

Thrilled that Cosmopolitan has profiled RHP’s ‘Stomach Vacuum’ exercise tips due to its positive feedback and popularity.

The ‘Stomach Vacuum’ is a little-known and excellent abdominal move focussing on tightening the right stomach muscles with a simple breathing exercise to result in a smaller, flatter and more taut mid-section.

Thanks for reading – if this article helped you, please share it right now with anyone else you know will benefit.

Feel free to post some of your own favourite ideas in the comments section below and on RHP’s Facebook or Twitter pages, too.

Rich

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Elle features Rich & RHP’s recommendations for the ‘Stomach Vacuum’ move

To see it –>CLICK HERE<–

Delighted that Elle has featured RHP’s recommendations for the ‘Stomach Vacuum’ move due to its positive feedback and popularity.

The ‘Stomach Vacuum’ is a little-known and excellent abdominal move focussing on tightening the right stomach muscles with a simple breathing exercise to result in a smaller, flatter and more taut mid-section.

Thanks for reading – if this article helped you, please share it right now with anyone else you know will benefit.

Feel free to post some of your own favourite ideas in the comments section below and on RHP’s Facebook or Twitter pages, too.

Rich

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5 major media outlets feature Rich’s tips on how to perform the ‘Stomach Vacuum’ abdominal exercise for a flat stomach

Excited that major Women’s Health & Fitness media publications Prima, Redbook, TheStir and Harper’s Bazaar have all featured my explanation of how to perform the ‘Stomach Vacuum’ abdominal exercise for a flat stomach, due to it’s popularity in other media coverage such as Cosmopolitan, Elle, Daily Mail & Get the Gloss.

Click here to see Prima publish Rich’s explanation of how to perform the ‘Stomach Vacuum’ abdominal exercise for a flat stomach.

Click here to see Redbook’s RHP article about the ‘Stomach Vacuum’ as an alternative to crunches.

Click here to see TheStir showcase Rich’s tips for performing the ‘Stomach Vacuum’ abs technique in a healthy & effective way for you.

Click here & here to see the Harper’s Bazaar feature on Rich & RHP’s ‘Stomach Vacuum’ core strengthening recommendations.

Click here to see Female Network cover Rich’s ‘Stomach Vacuum’ abdominal move recommendations.

The ‘Stomach Vacuum’ is a little-known and excellent abdominal move focussing on tightening the right stomach muscles with a simple breathing exercise to result in a smaller, flatter and more taut mid-section.

Thanks for reading – if this article helped you, please share it right now with anyone else you know will benefit.

Feel free to post some of your own favourite ideas in the comments section below and on RHP’s Facebook or Twitter pages, too.

Rich

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July 8, 2015

Daily Mail spotlights Rich’s Get The Gloss ‘Stomach Vacuum’ piece

To see it –>CLICK HERE<–

Very happy that the Daily Mail has spotlighted RHP’s Get The Gloss ‘Stomach Vacuum’ piece due to its positive feedback and popularity.

The ‘Stomach Vacuum’ is a little-known and excellent abdominal move focussing on tightening the right stomach muscles with a simple breathing exercise to result in a smaller, flatter and more taut mid-section.

Thanks for reading – if this article helped you, please share it right now with anyone else you know will benefit.

Feel free to post some of your own favourite ideas in the comments section below and on RHP’s Facebook or Twitter pages, too.

Rich

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July 6, 2015

Rich & RHP named ‘Fitness Expert Adviser’ to Get The Gloss – first article – Abdominal ‘Stomach Vacuum’

To see it –>CLICK HERE<–

I’m thrilled to be named ‘Fitness Expert Adviser’ to renowned Women’s Health website ‘Get The Gloss’.

Kicking off with a piece on the little-known and excellent Abdominal ‘Stomach Vacuum’ exercise.

Thanks for reading – if this article helped you, please share it right now with anyone else you know will benefit.

Feel free to post some of your own favourite ideas in the comments section below and on RHP’s Facebook or Twitter pages, too.

Rich

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July 3, 2015

Daily Mail features RHP’s Top 3 Post-Pregnancy Exercises

To see it –>CLICK HERE<–

Read below for the unedited version of my answers to the questions from the Daily Mail editor with all the extra info on top of what was included in the Daily Mail’s edited article.

Daily Mail: With all these celebrities sporting incredible bodies after just four weeks of giving birth, do you think it’s possible for normal mums to achieve this?

Rich: I have an enormous amount of respect for any woman that his given birth. It is an astonishing achievement to create, nurture and give birth to another human being and the changes to any woman’s body as a result are evidence of that great gift.

In short, how a lady looks soon after giving birth is primarily a result of the training and nutrition habits she has maintained throughout her pregnancy to preserve (and even improve) her pre-pregnancy health & fitness.

So, any woman who makes good health & wellbeing a priority before and during her pregnancy can achieve exactly what any celebrity can – they’re ‘people’ too.

In the museum world, there is a perspective that the ‘imperfections’ that develop in famous pieces over time become part of its history and therefore should be retained. This is a great concept for the body after giving birth.

The first 4 weeks post-partum should focus on rest, recovery and light restoration work (if appropriate doctor’s clearance is received) – this is not the ‘make-or-break’ period for honing your ideal post-birth body.

Daily Mail: What exercises would you recommend?

Rich: As a new mum, getting back to your pre-baby workouts – or a new routine altogether – could and should take some time. However, there are some exercises that can be done almost immediately to help your body heal well (providing your doctor gives you the go-ahead).

Try following the 4R Post-Pregnancy Protocol.

1. Rest
2. Recover
3. Rehab
4. Retrain

3 great exercises to help your body regain optimal function after having a baby focus on the ‘3rd R’, ‘Rehab’ section. This means regaining function of the body to avoid core and pelvic floor issues.

You can do Exercises 1 and 2 from the first few days post-birth. Add Exercise 3 after the first 10 days or 2 weeks postpartum, if you’re feeling comfortable and your doctor gives you the all clear.

Exercise 1 – Core & Floor Connection Breath

What to do?
– As you inhale, it should feel like your ribcage, tummy and the base of your pelvis are gently filling up with air.
– As you exhale, breathe the air out of the ribcage, the tummy, and the base of your pelvis.
– Do 2 sets of 10 breaths daily. You can do the breaths in any position; lying on your back, side-lying, sitting or standing (in ascending order of difficulty).

Why do it?
– It will help you regain tone throughout your entire core (post-pregnancy, this focuses on the diaphragm, abdominals, muscles that support the spine, pelvic floor muscles and the glutes).
– You will learn how to gain and release tension in the abdominals and pelvic floor.
– Your inhale breath will help to release tension, and your exhale breath will help to gain tension in those muscles and connective tissues.
– Doing lots of crunches or contractions of the pelvic floor (e.g. kegels) will not help you train the whole core.

Exercise 2 – Half-Kneeling Hip Flexor Stretch with Overhead Reach

What to do?
– Get into a short lunge stance on the floor, with both knees at a 90 degree angle and weight evenly placed on both legs.
– Squeeze your back leg’s glutes tightly, so you feel a stretch along the front, through the hip flexors and the quadriceps.
– Whichever knee is on the floor, reach that arm up in the air. Stretch your fingertips up towards the ceiling, and then take a gentle side stretch over the front leg side. You will feel a nice openness through the side of the ribcage.
– Do 2 sets of 6-8 reps each side daily.

Why do it?
– It teaches your body stability, as the position itself is a slightly unstable. You’ll really need to squeeze your glutes to feel stable over the back leg.
– It’s a great opening side stretch for the diaphragm and the ribcage which can become cramped and stiff through classic mother duties early on after a baby is born.

Exercise 3 — Squat

What to do?
– Stand tall and inhale as you prepare to sit back, into the hips.
– Think about squatting ‘between’ your legs. Your feet will be slightly turned out, and the knees will track outwards slightly following the line of the feet.
– Squeeze your glutes and quadriceps to stand up, exhaling as you return to the standing position.
– Do 2 sets of 10 squats daily.

Why to do it?
– You will maintain good mobility and movement through your pelvis.
– You will regain core stability through the whole core by controlling the movement as you lower into the squat and stand back up from the bottom with power.
– When you use the breath to inhale down and exhale up, the abdominals and pelvic floor go through the motions of undergoing a stretch and then a contraction.

Daily Mail: When do you think it’s too soon to be trying to get into shape?

Rich: Providing you have the right clearance from your medical professional, you can ease into the 3 exercises above in the first few weeks after giving birth.

There are steps and checks along the way with the doctor, (surgeon if applicable), the physiotherapist and a set timeline of when it is safe to return to certain activities.

Although your doctor may ‘clear you for exercise’ at 6-weeks post, be certain that this means light and gentle exercise and keep in mind that the healing process is not done at 6 weeks.

The types of exercise that will be beneficial at this time are, for example, breathing, walking, core restoration, and bodyweight exercises as outlined above.

The types of exercise that will not be beneficial at this time are, for example, traditional/advanced abdominal exercises, plyometric exercises, intense exercise/exercise classes (including running and heavy weight training), any exercise that causes bad pain or any exercise that your gut tells you isn’t quite right.

Daily Mail: What’s the hardest part of the body to get back into shape?

Rich: Typically, given the intense demands placed upon a woman’s core and lower back during the process of giving birth, these muscles are placed under considerable strain and must be eased back to full function gradually and appropriately.

The good news is that it is absolutely possible to regain great function and appearance of your core muscles after giving birth.

Be sure to liaise well with your medical professionals. Provided they give you the all clear, the tips and activities I’ve already mentioned can set you well on your way to a magnificent recovery in the early phase post-birth with firm foundations in place to hone the post-pregnancy body you want.

Thanks for reading – if this article helped you, please share it right now with anyone else you know will benefit.

Feel free to post some of your own favourite ideas in the comments section below and on RHP’s Facebook or Twitter pages, too.

Rich

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