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Roland Mubenga | Online Fat loss Coach

@roland_fbr

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PT @thirdspacelondon Helping professionals lose their gut 6-10KG in 90 Days without the hassle!
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On the left: 112kg (Depressed with no fitness routine)On the right: 85kg (my summer cut look- Structured routine and feeling good about myself). As you can see, it’s not always smooth sailing—I’ve struggled with bad habits, lack of motivation, and even depression. I know how hard it can be to stay consistent when life hits. But guess what? You can still achieve your dream body without sacrificing your lifestyle. 🙌 I’ve been where you are, and I’ve helped others do the same.Ready to make real, lasting change? Let’s create a plan that works for YOU!! Click the link in my bio to book your free call and start your journey! 🚀 by @roland_fbr

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2 years ago

Ellie’s 10kg Transformation! 🔥When Ellie started with me, she didn’t have the structure or knowledge of how to balance food and training. Now, she’s 10kg lighter, with a strong understanding of nutrition, macros, and structured workouts! & She’s mastered intermittent fasting and learned how to track protein, carbs, and fats to fuel her progress.This isn’t just a physical change-it’s a lifestyle transformation. If Ellie can do it, so can you! No more guessing, no more confusion-just results. Ready to become your best self? #BeforeAndAfter #FemaleTransformation#StrongNotStarving #YouCanDolt #WomensFitness #WeightLossJourney #ActiveAndBalance #fitbyro by @roland_fbr

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2 years ago

From 100m sprints to obstacle courses, the A&S Sports Day was nothing short of energy, laughter, and community vibes 🖤💛It wasn’t just about competition, it was about connection. And together, we managed to raise funds in support of Endometriosis UK 🙌A huge thank you to everyone who showed up, cheered, raced, and made the day a success. This is just the beginning… 💪Question: what event should we host next? #ActiveAndSexy #SportsDay #CommunityFitness #TeamActiveVsTeamSexy #EndometriosisAwareness by @roland_fbr

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a year ago

We kicked off Active & Sexy Sports Day with a community warm-up led by @roland_fbr 💪🏾Roland challenged everyone to name one thing they’d achieved that week (mental or physical). If you hadn’t ticked it off, that meant 5 squats 👀🔥It set the tone perfectly: positive, fun, and connected. A simple way to celebrate wins, push each other, and get ready for a day full of energy.#ActiveAndSexy #SportsDay #CommunityFitness #TeamActiveVsTeamSexy #KentEvents #PositiveVibes by @roland_fbr

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a year ago

POV: You show up for a ‘friendly sports day’ and end up in a 100m race for your pride 🏃🏾‍♂️💨😂📅 23/08/25 | ⏰ 1PM | 📍 Deangate Rec, Kent (ME3 8SS)All fitness levels welcome.Team Active 🟨 or Team Sexy 🖤 … choose wisely.”Registration link in bio 🔗#ActiveAndSexy #SportsDay #TeamActiveVsTeamSexy #KentEvents #FunFitness by @roland_fbr

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a year ago

No gym? No problem! Bodyweight dips are one of the best ways to build upper body strength! Hitting your chest, triceps, and shoulders all at once.⁠If you want toned arms and a stronger upper body, this is a non-negotiable.⁠Try 3 sets of 8-12 reps.⁠📍Park workout. No excuses.⁠🔥 Save this for your next outdoor session💬 Comment “Glow up” if you want help to structure these! by @roland_fbr

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a year ago

One year apart. Same dress. Different woman.This isn’t about weight loss — it’s confidence, energy, and self-discovery.Here’s what she did differently:• 🚫 Stopped chasing quick fixes & committed to a real routine• 🏋️‍♀️ Trained 3-5x a week with progressive structure• 🍽️ Ate more, not less — learned to fuel her body• ⏰ Built lasting habits• 😴 Prioritised sleep, steps & stress management• 🔄 Stayed consistent even when motivation dippedThis is the Glow Up Formula. Ready?DM me “Glow” — And we can get started on your journey🔥 by @roland_fbr

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a year ago

Shoutout to my client palichickpea 🌟From 72kg ➡️ 68.1kg in just under 7 weeks (April 13 – June 1) 💪🏽🔥But it’s not just about the scales — her confidence, strength & mindset have completely transformed.She’s feeling the best she has in years, and this is only the beginning.She started as a beginner, pushed through self-doubt, and kept showing up — even when it wasn’t easy. 💥📣 If you’ve been scared to start or feel like it’s too late — let this be your sign. YOU can do this too.Haya, I’m so proud of you — and you’re only going to shine brighter from here. ✨#ClientWins #FatLossJourney #BeginnerToBadass #StrongWomen #Transformation by @roland_fbr

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a year ago

How I’m cutting down for summer — no fads, just smart choices.Here’s what I’m cutting out to stay lean and energised:❌ Unnecessary snacking – boredom and convenience snacking adds up fast. If I don’t need it, I skip it.❌ Too much alcohol – not saying no completely, but I’m keeping it social and mindful. Calories from drinks creep up fast!❌ Eating more than I burn – tracking my food and staying aware of portion sizes.❌ Late nights – sleep is underrated. Poor sleep = low energy = more cravings and skipped workouts.❌ Skipping gym sessions – I keep movement locked into my week like appointments. No negotiations.❌ Not planning meals – when I don’t plan, I end up grabbing whatever’s quick (and usually high-cal).And here’s what I am focusing on:✅ Regular cardio – even 20-30 mins a few times a week helps with heart health and calorie burn.✅ High-protein diet – keeps me fuller for longer and supports muscle maintenance. Think chicken, fish, tofu, eggs, Greek yoghurt.✅ Resistance training 3-5x/week – weight training keeps my metabolism high and helps shape my physique.✅ Calorie deficit – not starving myself, just eating slightly less than I burn to encourage fat loss.✅ Good sleep – aiming for 7-8 hours a night. It makes everything else easier — energy, mood, hunger control.No magic tricks, just structure, discipline, and balance.Summer’s coming — let’s do this the right way. by @roland_fbr

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a year ago

HUGE shoutout to Karolina!From 102kg ➡️ 89kg and still going strong!She joined me in Feb at 97kg after already dropping a few kilos on her own — but since then, we’ve taken things to the next level.Why she’s smashing it:• Stayed consistent even when motivation dipped 📈• Balanced fitness with her busy lifestyle ⚖️• Learned to eat for her goals without giving up her favourite foods 🥗🍗• Trusted the process and never gave up 🙏🏾Her journey proves:You don’t need a perfect plan — just the right guidance and a lot of heart.Ready to be my next transformation story?Drop me a “READY” below or DM me and let’s chat about your goals! by @roland_fbr

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a year ago

💥 3 Tips to MASTER Hammer Curls 💪1️⃣ Grip the Dumbbells Correctly: Keep your palms facing each other throughout the movement to properly target your biceps brachialis and forearms.2️⃣ Elbow Position: Keep your elbows close to your torso—don’t let them drift forward during the curl.3️⃣ Control the Tempo: Curl the weight up with control and lower it slowly to maximize muscle engagement on both phases of the lift.✅ Bonus Tip: Avoid swinging your body—stay stable and upright for optimal results.🔥 Save this post for your next arm workout!💬 Do you include hammer curls in your routine? Let me know below! 👇 by @roland_fbr

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2 years ago

💥 3 Tips to MASTER the Seal Row 💪1️⃣ Grip Matters: Use a shoulder-width grip with your palms facing down. This ensures proper engagement of your lats and mid-back.2️⃣ Focus on the Pull: Drive your elbows back towards your hips, not out to the sides, to fully engage your lats and mid-back.3️⃣ Control the Movement: Lower the weight slowly and with control, keeping tension on your back muscles throughout the rep.✅ Bonus Tip: Avoid letting the weight slam into the bench—keep each rep smooth and controlled.🔥 Save this post for your next back day!💬 Tried the seal row before? What’s your biggest challenge with it? Drop a comment below! 👇 by @roland_fbr

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