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Nathan rudman

@rudman_coaching

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🏋️‍♂️ Turn nerves into strength & self-belief
🌟 Strong body, clear mind — no crash programs
📩 DM "READY" for your gym confidence guide

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12 months. 40kg gone.

This wasn’t a quick fix, a crash diet or endless cardio.

It was learning how to train properly, build sustainable habits and stay consistent even when motivation wasn’t there.

If you’re tired of starting over every Monday and want a plan that actually fits your life, send me a DM with “READY” and let’s chat about how I can help you get started. by @rudman_coaching

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3 months ago

Mental fatigue is real.
Sometimes it is not your body that is tired, it is your mind. When your brain is overloaded, everything feels heavier, motivation drops, and even walking into the gym can feel like a battle.

Mental fatigue often comes from stress, poor sleep, constant decision making, work pressure, or even overtraining. The gym can actually be one of the best ways to reset your mind if you approach it the right way.

Here are 10 ways to deal with mental fatigue through training:
1. Lower the pressure
Not every session needs to be intense. A light workout is still progress.
2. Move first, motivation follows
You rarely feel motivated before starting. Action creates momentum.
3. Focus on simple wins
Pick 3 exercises and complete them well instead of overcomplicating your workout.
4. Use the gym as mental therapy
Treat training as time to clear your head, not just build muscle.
5. Prioritise sleep
Mental fatigue is often just sleep deprivation in disguise.
6. Control your breathing during sets
Slower breathing lowers stress and improves focus.
7. Reduce decision fatigue
Follow a simple routine instead of constantly changing workouts.
8. Fuel your body properly
Low energy and poor nutrition make mental fatigue worse.
9. Step away from your phone
Constant notifications keep your brain in stress mode.
10. Remember why you started
Your long term vision matters more than how you feel on one tired day. What do you do when your mind is exhausted but you still want to train? 💭💪. #gymmotivation #mental #fatigue by @rudman_coaching

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7 months ago

2 years of growth. 4 months of cutting.

This transformation means a lot to me.

The photo on the left was after spending over 2 years focused on building muscle, staying consistent, and learning what works for my body.

Earlier this year I committed to a 4 month cut before my holiday, and the photo on the right is the result.

No shortcuts. No magic. Just consistent training, structured nutrition, and showing up even when motivation wasn’t there.

Looking back reminds me how much can change when you trust the process and stay patient.

#Transformation #FitnessJourney #BodyTransformation #OnlineCoach by @rudman_coaching

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2 months ago

Your nutrition should help you feel stronger, recover better, and actually enjoy your training.

Signs you’re fuelling your body well:
Your energy stays steady throughout the day
You’re progressing in your training
You’re sleeping and recovering well
You’re not constantly thinking about food
You have energy for life outside the gym
Your mood and focus feel more consistent
💪 You feel ready to train again, not permanently exhausted

Good nutrition isn’t just about hitting numbers. It’s about giving your body enough of what it needs to perform, recover and thrive.

Fuel the work you’re asking your body to do.

#SportsNutrition #GymNutrition by @rudman_coaching

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a month ago

Build a bigger, stronger back with these essential exercises 💪🔥

Train smarter, improve your strength, and start seeing real progress.

Comment or DM me “BACK” now, and I’ll send you my complete week of workouts. by @rudman_coaching

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a month ago

Take action now.

Stop waiting for the perfect time. It doesn’t exist.

Make the change. Back yourself. Put in the work.

Become a better version of you.

Your future self will thank you for starting today. 💪 by @rudman_coaching

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2 months ago

In just 6 months, Stacey has gone from 95.1kg to 81kg, an incredible 14.1kg down.

But the number on the scales only tells a small part of her story.

When Stacey started, a knee injury was affecting everyday life and causing regular pain. Fast forward six months and she’s moving better, feeling stronger and living pain free. 💪

She’s also:

⛰️ Built herself towards climbing a mountain
⚡ Gained more energy for everyday life
🥗 Developed a much better understanding of food
🧠 Worked through her relationship with food and built better habits
🏋️ Become stronger, fitter and more confident in what her body can do

This is exactly why progress should never be judged by the scales alone.

95.1kg ➡️ 81kg is impressive.

But getting your energy back, overcoming pain and being able to do things you once struggled with?

That’s life-changing progress.

Absolutely class work, Stacey 👏💙
#Transformation #WeightLossJourney #StrengthTraining #FitnessJourne by @rudman_coaching

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2 months ago

Start today. Stay consistent. 💪 by @rudman_coaching

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2 months ago

John’s progress is a perfect example of why fitness is about so much more than just the number on the scales. 💪

At 60 years old, he’s down 5kg, but the biggest win has been what his body can now DO.

When we started, a 10cm box jump was the challenge. Now he’s jumping onto a 60cm box. 🔥

We’ve focused on building strength, improving movement, balance, confidence and making everyday life feel easier.

The goal was never just to lose weight. It was to help John move better, feel stronger and build a body that allows him to keep doing more as he gets older.

60 years old and feeling younger than ever.

That’s real progress. 👏💙

#RudmanCoaching #ClientProgress #Over60Fitness #StrengthTraining #FitnessJourney HealthyAging by @rudman_coaching

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2 months ago

6 months doesn’t sound like a long time.

But 6 months of showing up, even when you don’t feel like it, can change everything.

You won’t see progress every day.
Some days will feel like you’re going backwards.
Some days you’ll question whether it’s even working.

Keep going anyway.

Consistency compounds.

Your body changes.
Your mindset changes.
Your confidence changes.
Your standards change.

You don’t need to change your whole life overnight.

Just give yourself 6 months of keeping the promises you make to yourself.

Then look back at how far you’ve come. by @rudman_coaching

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2 months ago

128kg ➡️ 109.8kg. 5 months. Over 18kg down.

But the biggest win here isn’t just what the scales say.

With Bernard, we put a massive emphasis on the education side of the process. Rather than just telling him what to eat or what exercises to do, the goal was to help him understand why we were doing it.

Learning how to manage his nutrition, make better choices, train effectively and build habits that work around his everyday life.

And the results are starting to speak for themselves.

Over 18kg lost, fitness improving, and now hitting a sub-30 minute 5K with a new PB of 29:46. 💪🏃‍♂️

That’s what I want coaching to create. Not just short-term weight loss, but giving someone the knowledge and habits to keep progressing long after the initial goal is achieved.

5 months of consistency and a completely different direction.

Plenty more to come. 👏

#RudmanCoaching #ClientTransformation #WeightLossJourney #FatLoss by @rudman_coaching

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2 months ago

How I achieve my fitness goals without trying to be perfect.

One of the biggest things I’ve learned is that you don’t need to be at 100% all the time to make progress.

For me, 70–80% consistently beats 100% occasionally.

I plan ahead. I know what my training looks like and what I’m aiming for, rather than making the decision based on how I feel that day.

Some days I feel great. Other days I don’t.

But turning up and doing something is always better than doing nothing.

I also don’t rely on motivation. Motivation comes and goes.

I rely on a plan.

And having that plan coached gives me structure, accountability and takes away a lot of the decision-making.

It doesn’t have to be perfect.
You don’t have to smash every session.
You don’t have to be motivated every day.

Have a plan. Turn up. Aim for 70–80%. Stay consistent.

That’s what moves me towards my goals. 💪 by @rudman_coaching

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2 months ago