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Richu Brar | Online Fitness & Nutrition Coach for Women

@coachrichu

13.9K

followers

1264

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Helping women lose fat & build muscle
Feeling stronger, confident & capable
20+ years coaching experience
DM ‘READY’ to learn more

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Basia didn’t need more willpower

She’d been trying for years

Running on machines, too embarrassed to touch the weights, scale stuck at the same number no matter what she did

If that sounds like your last few years

Then keep reading…

That’s not a motivation problem

That’s a strategy problem

So we fixed the strategy

We moved her from endless cardio to lifting weights

Calories she could actually live with, not a punishment plan

And when life got busy and she drifted (because it always does) I noticed, and pulled her back before “one off week” became three!

That’s the part you can’t get from a plan you bought off the internet

Someone watching

Someone adjusting

Someone who catches the slide before you’ve even named it

✔️ 33kg down
✔️ Size 20 to a 14
✔️ Same dress, different body

If you’ve been trying to do this alone; that’s the first problem

DM me “NEXT” to learn more about coaching

#fatlossforwomenover40
#womenover40fitness
#onlinecoachuk
#sustainablefatloss
#womenshealthcoach by @coachrichu

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4 months ago

Hey, I’m Coach Richu 👋🏽

You might be new here

So I thought I was share some about me

i’ve been in this industry well over 20+ years now

I’ve worked within Health, Fitness and Sport wearing many different hats

From Gymnastics to Personal Training and Rehab to Pilates…

I was here before instagram was a thing

I’m here to help women approaching 40 and beyond build strength, drop body fat and feel confident in the process

I am not into fads or gimmicks

I am into science and evidence

I’m a graduate sports therapist and certified nutritionist

If you’re looking for no nonsense advice

Then you’re in the right place

💗🙌🏽 taken in London, United Kingdom by @coachrichu

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7 months ago

“Richhh, miss got her haircut, do you like it?”

“Oh, you look like a boy”

Yep

That was me 😂

I was an absolute MENACE as a kid

Total daydreamer, endless energy, absolutely no filter and as a teenager an explosive temper.

Me and my older sister used to scrap constantly, and I definitely got myself into trouble at school a few times 💀

My mum always said she never worried about me because she knew I could look after myself

Which says a lot really 😂

Thankfully, I’ve developed a LOT more patience over the years

Anyone else a completely different person to the kid they were? taken in Sunbury-on-Thames by @coachrichu

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3 days ago

Becky knew she needed to make a change

At 40, drained and running on empty, she wanted to turn her health around

She wasn’t unfit through not caring   She was just exhausted

Tired and sluggish every morning

She’d been strict with the main meals, but the snacking crept in; a sweet tooth, a hard Friday after work, and the whole week could unravel 
And she genuinely didn’t know where to start, or how to train at home on her own
 When she reached out she said my page just resonated and that I was the kind of coach she’d been looking for  She knew she needed the structure and accountability to actually follow through 
So she backed herself and got started 
We tracked her macros and calories properly, so she learned what she was eating instead of guessing
We worked with what she already had at home  A walking pad and a set of adjustable dumbbells 
Helped her understand how to apply progressive overload so her strength had no choice but to climb 
She fell for the process so hard she’s now bought herself a bar to work on her grip strength  
Here’s where she landed, 10 months in:
71.3kg ➞ 56kg 16kg down Sleeping better, calmer around food, and far more energy
All coached online  
If you’re around 40 or the wrong side of it and don’t know where to start, that’s exactly where Becky was.   DM me “NEXT” to learn more about coaching  
#fatlossforwomenover40 #womenover40fitness #onlinecoachuk #strengthtrainingforwomen #fitat40 taken in London, United Kingdom by @coachrichu

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5 days ago

I’ve had a bloody good run 😂

My dad owned a nightclub when I was 4 and again when I was 15, so I was around that world pretty early on

By my teens I was going out to London garage clubs with people 10 years older than me

Then came pirate radio, early grime, recording studios, putting on my own events around 2006–2010… I’ve been around a fair bit and had some bloody good times in the years that followed too

But at 42, I think I’ve done my time 😂

I don’t drink anymore, I love my training, my sleep and generally just feeling good

These days I’d rather put my energy into my own health and helping other women feel good in themselves too

I’m not missing out

I’ve just had my fun

So I’ll happily stay boring 👍🏽😂

#womenover40 #millennials #strongwomen #confidence #womenwholift by @coachrichu

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8 days ago

Nobody talks about how hard muscle building season can be

When you’re losing fat there’s a finish line and the scale moves, so it’s easier to lock in

Building is slow, kind of boring, and for ages there’s nothing to show for it

And because you’re allowed to eat more, it’s so easy to let it slide and turn “eating more” into pizza or quick foods every night 🤣🙈

That’s where having a coach helps

Someone keeping you accountable, checking in, and pulling you back when its easier to start drifting taken in Sunbury-on-Thames by @coachrichu

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11 days ago

Who wore it better? 34 or 42 😂

I wore this dress last night for the first time since 2018

I was 34 then, I’m 42 now

Other than natural ageing and finally wearing my hair down, I don’t think much has changed

What has changed is my lifestyle

In 2018 I competed in bikini, but I also drank

Back then I think I needed alcohol to feel part of something, or like I was having fun

Now I don’t drink, and some of those calories have gone into more protein

I also train less, and nowhere near as hard 🤣

Because I’ve learnt what actually needs to be done, and what has to give for it to fit my life

Something also needs to be said for muscle maturity 👌

My results never came from a 6 week shred or a 12 week programme

They came from 2 to 3 years of lifting heavy and eating in a surplus to build muscle

Muscle won’t grow unless you give it fuel and a reason to

It’s hard to build and even harder to keep when you diet

So if the goal is to look “toned”, there needs to be something underneath to show

That doesn’t happen overnight, whatever you see online

Yes, beginners make quick progress, and some of the biggest transformations come from people starting with more body fat

But if you’re petite, or slim with a bit of a tummy, dieting harder usually isn’t the answer

You’ll likely need to train properly and eat around maintenance, or slightly above, to give yourself the chance to build

The magic comes later, when you’ve got something to show for it

Stay consistent, stay locked in, trust the process

You’re not failing

You just need patience and time 🌟

#womenempowerment #womensfitnesscoach #womenover40 #strengthtraining #alcoholfree taken in Sunbury-on-Thames by @coachrichu

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16 days ago

October coaching spaces are now open

I only work with a small group of women at a time

That’s on purpose

Some coaches have hundreds of clients - fair play

But I’d rather know my ladies properly

Their routines, their stress, what a hard week actually looks like for them

You get my full attention, not a template

This isn’t a 6 week fix - (it didn’t take 6 weeks to get here, so it won’t take 6 weeks to change)

I’m looking for women ready to commit to the next 12 months

Not to get back to who they were at 20 or 30

To become someone stronger than that 👏🏽

If fat loss is the goal, we work in phases

We get the result, then we learn how to keep it

Then we keep going, because the goal was never just a number

Holidays, birthdays, Christmas

They’re not reasons to wait

They’re part of the year, and the phases are built around them

Busy months, quiet months, we ride all of it together

If you’re ready to commit to the process, DM me the word “OCTOBER”

#womensfitnesscoach #fitnesslife #lockin #october #q4 taken in Sunbury-on-Thames by @coachrichu

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18 days ago

Stop caring so much about what people think of you

And stop waiting for the perfect time to finally start looking after yourself

Because I guarantee these are some of the mental blocks keeping you stuck…
Do I look good enough?
Am I fit enough to walk into that gym?
What will people think of me?
What if I start and fail again?
What if I invest in help and still don’t get it right?
Maybe I should just wait until life calms down…

You start

You stop

You tell yourself you’ll do it properly next month

Then it’s after the holiday or when work is quieter

When you feel more motivated or you’ve lost a little weight first

Or when you finally feel “ready” - whenever the fuck that is 🤷🏽‍♀️

Meanwhile, time keeps moving

You don’t magically become a different woman before you start taking care of the one you already are

And you certainly don’t need anyone else’s approval

Because the perfect time isn’t coming

There will always be stuff, stressful weeks and shit going on

Your body is ageing whether you take care of it or not

That’s not negative

It’s simply part of being human 🙏🏽

But how you choose to move through that ageing process matters

Because eventually your health might give you a reason to make it a priority

Why wait for that reason?

The best time to start might have been yesterday

The next best time is while you still have the choice

Comment “READY” below to learn more about coaching spaces from October

#womenshealth #womenwholift #fitnessjourney #womensfitness #strongwomen taken in London, United Kingdom by @coachrichu

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22 days ago

I’m 42 too, so yes, this includes me 😅

My cycle’s shorter. I’ve gone from permanently cold to permanently hot. Things change

And my sleep’s always been shit. Not because of my age. Because there’s always one more thing to do and I’m terrible at putting myself to bed.

What actually helped wasn’t willpower. It was getting my phones out of the bedroom. Work phone goes in my desk drawer, personal one lives on the hallway windowsill.

Took a while. Now if I end up with my phone in bed I feel weirdly guilty about it.

That’s the bit nobody tells you.

Do something enough times and it stops being a fight.

The old habit becomes the thing that feels wrong.

Same with training, food, all of it.

You probably don’t need another plan. You’ve got a folder of saved workouts you’ve never done and a plan you got ChatGPT to create 🤣

It’s not an information problem

That’s what coaching with me actually is…

Non of the “here are the only foods you should eat and the perfect workout”

More working out which patterns are running the show and changing them until they stick

Comment “READY” below to learn more about coaching

#womenshealth #womensfitness #confidence #strongwomen #transformyourlife taken in London, United Kingdom by @coachrichu

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a month ago

The Smith machine can be really helpful if you don’t have access to a glute drive machine or another decent hip thrust set-up.

Personally, I love a traditional barbell hip thrust, but it can be an absolute ball ache getting everything set up and loading all the plates on 😅

Smith machines make things a little easier while still giving you access to enough load to actually progress the exercise — especially if dumbbells are starting to become limiting.

And don’t get me started on those pre-loaded poxy barbells 😂 They can be so awkward to lift, shift and somehow get onto your hips.

One thing people don’t always realise with a normal barbell hip thrust is that the bigger plates actually make it EASIER to get underneath the bar. Smaller plates leave the bar sitting much closer to the floor, which can make the whole set-up even more annoying.

This is where the Smith machine can be really useful if you’re not ready for bigger plates yet, or quite frankly just can’t be arsed setting everything up.

Smith machines can look really different from gym to gym, so I’ll get some different versions recorded too.

Let me know below if you found this helpful 👇🏽

#womenshealth #womenwholift #womensfitness #hipthrust #gluteworkout taken in Kingston upon Thames by @coachrichu

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a month ago

this year I realised it’s okay to do both

one world is online

helping women slow down to actually get ahead

stop panicking about the scale and start changing how they live

food, sleep, training, the lot 💪🏽🌟

the other is in the studio, mic on
teaching movement to whoever walks in

all ages, all bodies, men and women
just helping people move

and reminding me what it feels like to be

present ✔️

off my phone ✔️

in the room ✔️

and most days are both

For today I taught some last minute cover, then met a group of my online clients in person for a technique workshop

movement patterns, form, where they’re at

one’s been with me a year

she used to live in F45 and on the scales, panicking when the number didn’t shift fast enough

she’s down 10kg now

but that’s not the bit she wanted to talk about

she talked about slowing her mind down
patience

feeling strong

a body more capable than it’s ever been

another only started last month

first time she’s ever got into training properly

before, she’d wander into the gym and guess, or do classes because they felt safe even if they weren’t specific

no real idea what she was meant to be doing
now she’s following a plan

today we went through the actual mechanics
wrist straps, RDLs, hip thrusts, using the cables properly

rib cage over pelvis work 👌

where the load should sit

first time it’s clicked that there’s a how, not just a do more

she’s put herself first for once

eating to fuel herself, not run on empty

finally tired in a good way at night

finally sleeping

two different points on the same road

one teaches patience

one teaches presence

turns out I needed both

honestly it’s got me thinking these sessions should happen more often

maybe not just for my clients (you down?)

and I’ve got so much more to share

Things I’ve been sitting on a while

Stay with me… it all coming taken in London, United Kingdom by @coachrichu

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a month ago