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Rafiq Dan-Othman | Online Coach 🇬🇧🇬🇭🥚

@rdo.pt

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Busy professional in your 30s or 40s?
🏋️Lose fat & build muscle
🎯Drop 20-30lbs
❌No boring meals & endless cardio
⏳Transform in 90 days!
Apply here👇

POSTS STORIES REELS TAGGED

A day in the life of this quiet knee rehabbing bear 😁

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#discipline #dedication #diligence #fitness #personaltrainer

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What’s good my people?

Let’s talk German Volume Training 🇩🇪

Simply put we are doing 10 sets with 10 repetitions per set, hence 10x10 (100 reps). Typically you do it around 60% of your max but I went a little higher. YOLO. Enjoy!

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#discipline #dedication #diligence #fitness #personaltrainer

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What’s good my people?

Let’s talk legs specially the Hack Squat.

Great exercise for targeting the quads or glutes depending on your goal. Give it a try and let me know how it goes! 😁

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#discipline #dedication #diligence #fitness #personaltrainer

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What’s good my people?

How to guide: Plated leg press. A great exercise for the legs. Whether you’re trying to build your glutes or some overall strength in those quads the plated leg press is a great option.

Great ergonomically - majority of my clients and I prefer this to the fixed in variation.

Try it out today and let me know how it goes.

Message me for any help or assistance with your form or training!

Have a lovely one my people!

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#discipline #dedication #diligence #fitness #personaltrainer

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Time to sweat!
Quick 10 min workout challenge:
100 burpees (as demo/pressup optional) in 10mins !
Thats it......
Feel the total body burn! No equipment needed, just determination!
#mindreps #workoutchallenge #challengeaccepted #trythisworkout #hometraınıng

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What’s good my people? We have a MRT (metabolic resistance training) combo here. If you’re looking to maximise calorie burning, boost metabolism, and build strength simultaneously this is the one ☝🏿.

Dash in a little bit of EPOC and we have an exercise great for building that summer body. Try it out and let me know how it goes 🔥💪🏿

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#discipline #dedication #diligence #fitness #personaltrainer

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‘Row to Grow’, good old fashioned barbell bent over rows. A staple exercise for targeting your lats. Here’s a guide on how to do them. Enjoy! ☺️

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#discipline #dedication #diligence #fitness #personaltrainer

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YOU HEARD IT HERE FIRST! 🥇

Once upon a time, I was a strong potato.

I was smashing out PBs on weights, reps, learning new skills, on every lift, week on week. I was surprising myself everyday and honestly, the feeling was unmatched. It made me so hungry to see what I was capable of. And I never ever went for a 1RM to failure… so I know there’s more in the tank, I just never actually tried! You don’t know what you don’t know, right?

The gym community were hyping me up like no tomorrow & no doubt there were many occasions I could have tried for more… but I like to think I’m humble enough not to get drawn out 😂 I’d rather wait a bit longer than end up injured because who are you trying to impress???

So, is my public announcement, keeping myself accountable… that I’m about to level up this game!

PBs across the board about to be broken.

WATCH THIS SPACE. ⏳

@oneractive
@krissycela

#gym #weightlifting #running #calisthenics #strengthtraining

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My people come rack pull with me. A great posterior chain exercise for strengthen your lower back (erector spinae). My all time PR is 230kg which matches my conventional DL so they are a good exercise for building your overall deadlifts too!

Funny story…

When I had my lumbar puncture the initial doctor said my back muscles were too dense to distinguish bone from muscle. So this is your sign to try them out!

I prefer them to conventional deadlifting since I’m focused on strengthening my lower back. I also prefer them to back extensions. In terms of biomechanics (being tall) I prefer this. Try them out and let me know how it goes.

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#discipline #dedication #diligence #fitness #personaltrainer

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#discipline #dedication #diligence #fitness

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Some days the motivation doesn’t show up.

But I do anyway.

Didn’t feel like training today - but I’m learning that discipline is just another form of self-respect. Every rep is a deposit into my future, even on the days I’d rather skip it to be honest. 🤷🏾‍♂️

If you’re waiting to ‘feel’ motivated, you’ll keep waiting. If you want results, you show up especially when it’s hard.

If motivation or accountability is what’s holding you back, that’s where I come in. I coach, I push, and I make sure you don’t quit on yourself. Let’s lock in

Invest in you.
DM me today 📥📨

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#discipline #dedication #diligence #fitness #personaltrainer

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“What is fun?
Let me spell it for you,
F is for friends who do stuff together,
U is for you and me,
N is for anywhere and anytime at all,
Down here in the deep blue sea”

Yes I’m quoting SpongeBob, but it’s true. From personal experience the more fun you can make the journey the more likely you’ll stick to it.

Don’t just have a plan goal but a reason why you’re chasing better health or a better physique. Pair that with a little bit of fun and you have a sweet recipe for consistency!🥣♾️

So go create that gym playlist, warmup and get it done today! 🔥

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#discipline #dedication #diligence #fitness #personaltrainer

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