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Ralph Roseus | Online Coach

@liftwithralph

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followers

881

following

I'm here to motivate, simplify your fitness journey and make you laugh sometimes.
⬇️Start here⬇️

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They make you funnier too 🤷🏽‍♂️

#gym #fitness #humour #relatable #relationshipcoach by @liftwithralph

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15 days ago

Send this to bro that needs to lock tf in 🔒

#fitness #motivation #gym #shred #summer by @liftwithralph

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20 days ago

My client @balkanbustaco has lost 14kgs in 12 weeks. And it’s not even the weight he lost. It’s how he managed to do it in his 30s, working 6 – 7 days a week and being a full time dad to his wife and kids.

Prior to the program:
❌️Inconsistent with training
❌️Was unfamiliar with counting calories
❌️Snacking on processed foods without knowing the full consequences long term
❌️Low energy levels from overall lifestyle habbits

Ever since finishing my program, he's:
✔️Re-established a good relationship with food
✔️Energy and confidence have reached an all-time high
✔️Has had the flow on effect on his family and they have now started their own fitness journeys
✔️Found structure and consistentency with training and nutrition
✔️Now trains with the correct intensity and intention

Alex has literally pushed the boundaries of what’s possible in such a short amount of time whilst juggling non-negotiable commitments like keeping his family financially secure and being the husband and father his family deserves.

I cannot be more proud of you brother. I know you'll keep inspiring people along the way. To more wins 💯📈

#beforeandafter #clientwins #coaching #health #fitness by @liftwithralph

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25 days ago

Rule of thumb to optimise weights and reps 💪🏾

Stay locked in fam 📈

#gym #fitness #gymtips #motivation #workout by @liftwithralph

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a month ago

Ab bangers to save for later ✌️

#gym #fitness #workout #abs #core by @liftwithralph

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a month ago

When I first started working out, I always felt like my chest lacked development when compared to my other muscle groups.

Every guy wants a good chest so let's keep this simple. There are 3 parts of your chest: upper, middle and lower.

If you want to grow your chest, do a press and a fly excercise for upper, middle and lower.

This is literally as simple as it gets lol.

Anyway DM me "Lock in" if you're tired of staying in the same place.

Peace ✌️

#workout #fitness #health #gym #training by @liftwithralph

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2 months ago

Stop making excuses. It's never over 🔒📈

#gym #fitness #motivation #mindset #health by @liftwithralph

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2 months ago

10 foods that support healthy testosterone levels

1. Oysters
2. Lean beef
3. Eggs
4. Salmon
5. Sardines
6. Pumpkin seeds
7. Spinach
8. Avocado
9. Extra-virgin olive oil
10. Beans/lentils

Whilst the food above is rich in nutrients, it's important to highlight no single food will significantly increase your testosterone. What really matters is meeting the right calorie intake, a healthy body composition, resistance training, sleep and correcting nutrient deficiencies.

Just do the work. Simple. 📈📈📈

DM me "Lock in" for 1 on 1 coaching.

#gym #health #fitness #nutrition #diet by @liftwithralph

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2 months ago

🖖💯

#gym #health #vibes #fyp #fitness by @liftwithralph

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2 months ago

Life hack: Have brothers that lock in with you 💯🤝

#gym #fitness #motivation #beforeandafter #brothers by @liftwithralph

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2 months ago

1. Skipping meals

Skipping meals can lead you to overeating later. You're also prone to make worse decisions when you're starving. To top things off, this is completely unsustainable and can lead to missing your protein targets and lower energy. This can be easily avoided if you trust your process and just follow through. If it's good, it will work. No need to do anything extreme.

2. Changing workout programs regularly

Changing programs regularly makes it harder to progressively overload which is key for muscle growth. Just keep in mind, it's possible you might already be doing the right thing but you just haven't implemented it for long enough. Follow the process first and assess for potential changes/improvements once you gather enough data on how it's effecting your body.

3. Cutting carbs completely

Unless you're on keto, carbs are our main source of energy. I used to think cutting carbs completely was needed for fat loss. This is incorrect. In fact, this can hinder your training and performance and can be harder for some people to sustain in the long term. Instead, eat within your daily carb limit and use it to fuel your workouts. There's no reason for you to feel bad about eating carbs provided it's within your daily limits.

4. Relying on the weighing scale.

The scale can be a good indicator of how your overall fitness is tracking but don't forget, your weight fluctuates daily and can be influenced by things like your water retention, sleep, simultaneous fat loss and muscle growth etc. Instead, read the scale as a moving daily average rather than a sole daily indicator. How you look in the mirror and how your clothes are fitting should outweigh wat the scale says.

5. Starting over on Monday

This all or nothing mentality held me back significantly purely because of the amount of time I've wasted giving myself a start date in the future as opposed to starting now. It's simple, when you slip up, get back on track ASAP. Waiting just further compounds bad decisions. This will keep you more on track in the long run.

DM me "Lock in" for 1 on 1 coaching.

#gym #fitness #gymtips #health #mindset by @liftwithralph

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2 months ago

Happens daily 😅

Am I alone here?

#gym #relatable #funny by @liftwithralph

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2 months ago