Ryan Anthony Personal Training

Coach

Strength and Fat Loss Coach, working with clients in person and online to achieve their body composition goals, using healthy, sustainable methods.


Strength and Fat Loss Coach, working with clients in person and online to achieve their body composition goals, using healthy, sustainable methods.

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TRANSFORMATION FILE: Rochelle STATS: 16 Weeks 18.5kg (40lb) Weight Loss (82.5kg to 64kg) 15% Body Fat Loss (37% to 22%) Vegan Diet When Rochelle starting training with me, it was clear from the beginning that she was incredibly determined to make a definitive change in her life. She wanted to lose weight, get leaner, be stronger, but more than anything else, Rochelle was focused on simply feeling better. As she described, she knew her body just wasn’t healthy. TRAINING 💪 Rochelle trained with me 3 times per week. Our main focus to begin with was creating stability. When trying to build muscle, it’s important that we have control over our movements and are able to stabilise ourselves through the full range of each and every rep, to maximise tension on the muscle we are trying to build. Rochelle was a little shaky at the start, and couldn’t complete a squat with her own body weight. Fast forward 16 weeks later and she was repping out full sets of squats with 30kg on her back! This was all down to Rochelles dedication to doing anything asked if her. I gave her corrective exercises to do at home, step targets to meet, and pushed her hard in her workouts, teaching her how to work with her body instead of against it. Her willingness to learn to feel each muscle as it works and focus internally instead of externally is what makes her one of the hardest working clients I have ever had the pleasure of training. NUTRITION 🍲 Rochelle had been a vegan for 3 years before she came to me, but in her own words, “there’s still a lot of junk food out there for vegans”. Many people imagine it’s not possible to gain weight on a vegan diet, but if not managed correctly, any way you eat can be made unhealthy. Before Rochelle and I started working together, she had been taking on a huge amount of extra hours and night shifts in work, and living largely on toast and peanut butter. She was malnourished, struggling with energy, not sleeping well, and her body was paying the price for it. Her digestive health wasn’t great so we started with an elimination diet combined with some digestive aid supplementation and probiotics. She lost 5lb in the first 5 days! Largely just from not being bloated anymore. She felt an immediate improvement in her energy, mood, focus and digestion. I think this is an incredibly important aspect of starting any transformation, most people need a sudden change, to make sudden improvements, this way you notice the drastic difference of how you feel and it’s makes you buy in to what you’re doing. Don’t ease into things, push hard right from the start and tell your body that the change it happening and it better catch up! Rochelle used vegan protein powder, tofu, soy yogurt and lots of protein rich vegetables to increase her protein intake. And until now she still focuses on getting most of her protein from food instead of having to drink it. She took it upon herself to learn more and more about nutrition and how it works within a vegan lifestyle and honestly if she wrote a vegan diet book tomorrow I would buy it. Rochelle is a wonderful mother to 3 of the most polite (and really smart) kids I have ever met, like seriously, I met them, they’re some great kids. Rochelles story is something I think all parents will understand. She was working herself into the ground to provide more for her kids, but broke down her body so much to do it. I train a lot of parents who amaze me with what they do for their children, and how hard they work for them. But when they start to take care of themselves and their own health, it makes a real difference to their families. Remember, put your own mask on first... Rochelle trains 4-5 times per week now and has learnt how to push herself in her own workouts. If you think these results are amazing, just wait to see her “after/after” photos...
7 days ago
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5 months ago
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TRANSFORMATION FILE Barbara Cairns Not all transformations need a before and after photo. This is Barbara completing her goal of lifting her own body weight (60kg) in a squat. This was achieved after 18 months of an amazing journey of strength and hard work. And here’s why: Several years ago, Barbara was diagnosed with MS (Multiple Sclerosis). A degenerative condition which attacks the Central Nervous System (CNS). As a result, most patients lose control over a lot of movement and muscle function, as the CNS is what controls this. As a result of several relapses, Barbara has had to re-learn how to walk in hospital. After her most recent relapse (5 years ago), Barbara decided that it was enough, and was determined to beat this disease. Her philosophy, which I still maintain as one of the smartest ideas I’ve ever heard, was that if she became as physically strong as she could be, then the next relapse couldn’t bring her down as far. Once she was able to walk again, she began getting fitter, using Pilates at first, fitness classes, and when she felt ready to build some serious strength, she found me. When we first started, Barbara wasn’t able to complete a body weight squat, the MS had made a serious impact on her muscles ability to contract with force. This is what makes her journey so impressive, because at the time, when she couldn’t move down and up in a squat by herself, she decided that her goal would be to be able to do everything with her own body weight (60kg). She wanted to be able to squat and deadlift 60kg, and be able to do at least one pull up. It was a long journey, with ups and downs. Because of the nature of MS, Barbara had good days and bad days in her physical ability and strength. I could never tell when she was having a bad day though because she always had the biggest smile on her face when coming into the gym. I soon learned that this wasn’t a brave face she was putting on, Barbara loves to train, because she knows how much better she feels when she is strong and able, to this day she will still let nothing get in the way of her training. Completing 3 strength training sessions per week, and attending Pilates and circuit classes every week, with such incredible determination to not let the disease beat her, I had no doubt she would succeed. After 6 months, Barbara was able to deadlift 60kg with ease, and can now lift over 100kg. In less than 1 year, she was able to do several pull ups from a dead hang. And after 18 months, she built the strength to squat her own body weight of 60kg! Which I have posted a video of below. Barbara, you are always a delight to train, you are one of the most remarkable people I know. I hope that others can take something from this message, it doesn’t matter what is holding you back in life, nothing can stop will power and determination.
7 months ago