Ryan Frankland @RJFfitness

Ryan Frankland @RJFfitness
๐Ÿฃ๐Ÿฅ๐Ÿค Body Transformation Coach
๐Ÿ‹๐Ÿป๐Ÿšด๐Ÿ‹๐Ÿป Fitness
๐Ÿ๐ŸŒ๐Ÿ Nutrition
๐Ÿ”‘๐Ÿ“๐Ÿ”‘ Consistency
๐Ÿ…๐Ÿ†๐Ÿ… Rewards
๐Ÿ“ฑ๐Ÿ’ป๐Ÿ“ฑ Facebook.com/RJFfitness
๐Ÿ“ง๐Ÿ“จ๐Ÿ“ง RyanFrankland@email.com
http://www.RJFfitness.co.uk/

Posts

51

Following

396

Followers

701

Ryan Frankland @RJFfitness

- HOW WAS FOOTY ON TODAY -

Never the less we won 10-1

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Ryan Frankland @RJFfitness

- MY PERSONAL 12 WEEK CHALLENGE - ----------------------------------------------------
Pushing myself to the limits throughout the next 12 weeks to achieve the transformation I dream of.
Testing my physical and mental strength throughout to eventually reach 1. A great body and 2. My Reward - A relaxing holiday abroad.
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The Rules? * No Alcohol * Weight Train x4 Per week * Follow Macronutrients * NO CHEATING
LET THE FUN BEGIN!

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Ryan Frankland @RJFfitness

- MCDONALD's HOT SPICY WRAP - - HEALTHY? -

Yes/no/maybe
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This all depends on your visual aspects of healthy eating, do you believe that simply because this wrap has been produced by McDonald's that this may be unhealthy? Yes/no/maybe
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Do you believe that because I post this on Instagram it means you can eat it? Yes/no/maybe
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Do I eat this everyday? Is this healthy for you?
My overall opinion, yes opinion, is that this is simply a grilled chicken wrap filled with hot spicy sauce, onions and lettuce, and this simply has no negative effects on my body, so for me personally, with it successfully fitting into my macros daily, I can happy eat this every so often.
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For you, this may differ, it's all dependent on the individual and the individuals goals, either way, a chicken wrap, considered healthy in my opinion will not serve any long term damage to your body.
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Per wrap: (Grilled Chicken)

Carbohydrates - 39g
Proteins - 26g
Fats - 8.5g
Calories - 344

WELL WORTH A TRY ๐Ÿ‘

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Ryan Frankland @RJFfitness

- LEG DAY SMASHED -

Awesome workout with training partner Bryan today! Very happy with the progress made over the last few weeks!
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Strength aswell as energy is very high, and I seem to be constantly hitting new personal bests.
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Today smashing 340kg 1 rep max on the leg press, destroying last weeks effort by 30kg ๐Ÿ˜ฎ. So much more to come this year and cannot wait to see the well deserved results!
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Anyone wishing to train with me, wherever the location throughout England, simply send me a message and I'll try and smash a session with you within the month!
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Ryan Frankland @RJFfitness

- NEW PERSONAL BEST -
Today's PB, very very happy, form is slightly off but never the less it's progress!!!

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Ryan Frankland @RJFfitness

- NEW PERSONAL BEST -

Very very happy with today's session, a massive thanks to training partner today Justin Ross, a very strong chest and arms session ๐Ÿ’ช๐Ÿป This is the first heavy chest session I have attempted in around 4 months, previous this I have been doing more crossfire type training to get back into the swing of things (i.e, 10 sets 10 reps), due to my previous shoulder injury.
Today I smashed it!

40kg 1x8
42kg 1x8
44kg 1x8
46kg 1x4
50kg 1x2

I didn't want to stop! Very pleased and even celebrating it tonight with a lovely Nando's ๐Ÿฃ๐Ÿฅ๐Ÿฃ HAPPY WEDNESDAY ๐Ÿ˜Š

Video of today's personal best with be uploaded shortly ๐Ÿ†

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Ryan Frankland @RJFfitness

- WEIGH IN DAY -
Been following my weekly meal plan pretty much to 80/20 perfection, hitting macronutrients daily and training has been spot on. 3lbs lost in my first week, whilst maintaining energy and not struggling with hunger, pretty good start, but there is plenty more to come before the shredzz come.

Time to push on, starting with a session this morning with old work colleague Justin!
TIME TO SMASH IT ๐Ÿ’ช๐Ÿป๐Ÿ’ช๐Ÿป๐Ÿ’ช๐Ÿป

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Ryan Frankland @RJFfitness

- MY LEGS ARE IN PIECES -

I personally go for the whole round physique approach to training. I woke up this morning in fucking pain! My legs are certainly destroyed from yesterday's workout!
I see so so many individuals, turning up day in day out, concentrating predominately on upper body workouts, whilst have a large upper body, you then lower your eyes to very skinny legs - Whilst the upper body may be very well proportioned, looking at the overall look of the individual just didn't sit right with me. It's like anything, don't do it, or do it right! There's not room for half job Harry's!
THE ALL ROUND APPROACH
DON'T CRY, JUST DO IT ๐Ÿ‘

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Ryan Frankland @RJFfitness

- SIMPLE -
No words are needed ๐Ÿ’ช๐Ÿป

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Ryan Frankland @RJFfitness

-MEAL PREP -
Gym - Smashed
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Work - Ongoing
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Meal prep was all completed for the day this morning. What are today's meals?
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Meal #1 - 1 Cinnamon and Raisin Bagel + 20g peanut butter.
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Meal #2 - Chilli Con Carne (150g Brown Rice, 200g Extra lean mince Beef, 100g Chopped Tomatoes + Spices). ----------------------------------------------------
Meal #3 - 3 x Whey Protein + 5g Creatine. ----------------------------------------------------
Meal #4 - 150g Brown Rice, 1x Tin of Tuna 20g Light Mayonnaise + Greens.
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Meal #5 - 300g Greek Yogurt, 80g Oats, 50g Banana, 15g Peanut Butter and Cinnamon.
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FAIL TO PREPARE, PREPARE TO FAIL!!!

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Ryan Frankland @RJFfitness

My top 3 Motivators and why?
1.) Jamie Alderton - Highly knowledgeable in his field, down to earth, hustles and attempts Challenges out of the ordinary.

2.) John Cena - Yes WWE may be fake, however the amount of consistent commitment he has placed into the business is unbelievable. The strength and progress he has made over the years also indicates his passion towards fitness.

3.) Connor McGregor - A loud mouth, confident, never backs down - Connor started from the bottom when nobody else believed he would make it, now he has become one of the best athletes within the UFC on this planet.
P.S - My final motivator - - IS MYSELF - - WHY? -

I motivate myself by proving the haters wrong, proving those that don't believe that when I reach the top, they will still be at the bottom, yet no longer hating but looking up and asking how? How did you do it? And that's when I offer help and support to change others lives around me ๐Ÿ’ช๐Ÿป.

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Ryan Frankland @RJFfitness

- THE 12 WEEK YEAR -
Cannot wait to dig into this, I've heard great things and hopefully it will teach me some valuable lessons to take away and apply to my business! Knowledge Bombs coming your way people ๐Ÿ’ช๐Ÿป๐Ÿ’ฃ๐Ÿ’ช๐Ÿป

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Ryan Frankland @RJFfitness

- CONSISTENCY IS KEY -
I cannot reiterate how much of an important factor consistency is too achieving the rewards and success you thrive for.

Consistency enables you to reach new levels in whatever it may be :- from losing weight over a period of time - to earning your first 5 figure some that you have always strived for - to finally being able to ride your bike without stabilisers, all off these consist of "consistency" progressing overtime, slowly but surely reaching where you want to be! To then go again and push even further ๐Ÿ’ช๐Ÿป STAND OUT, BE CONSISTENT, SHOW IT OFF ๐Ÿ‘Œ๐Ÿ‘Œ๐Ÿ‘Œ

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Ryan Frankland @RJFfitness

- EVENING LEARNING -
- PHIL LEARNEY ACADEMY -

Good evening learning about business and ways to improve on mine! Bring on lesson two ๐Ÿ˜ƒ

Invest in yourself ๐Ÿ’ช๐Ÿป๐Ÿ‘Œ๐Ÿ’ช๐Ÿป

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Ryan Frankland @RJFfitness

- TARGET AUDIENCE SURVEY -

Evening everyone, hope you are all well ๐Ÿ˜ƒ

I'm asking for a huge favour and a very much appreciated one, I feel like I am back at school doing homework ๐Ÿ˜‚๐Ÿ˜‚๐Ÿ˜‚ Please could you head over to my Facebook page and complete my target audience survey?

This would be hugely appreciated! Please free to share this post aswell ๐Ÿ’ช๐Ÿป๐Ÿ’ช๐Ÿป๐Ÿ’ช๐Ÿป #fitness #targetaudience #gym #workout #survey #consistency #motivation #2017 #goals

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Ryan Frankland @RJFfitness

- PB FOLLOWED BY PB -
Previous Best - 240kg
Today's 1st PB - 300kg
Today's 2nd PB - 310kg
First leg session back after 3 months ๐Ÿ˜ณ

And what an incredible first session back.

Currently awaiting confirmation for an x-ray on my knee yet I push myself to the limits on the equipment that works around my pain and produce results which I've not reached before ๐Ÿ˜ฑ๐Ÿ˜ฑ๐Ÿ˜ฑ Incredible session back and a huge thanks to training partner for today's session Georgie, working each other to our full potential!

GREAT TO BE BACK IN THE GAME

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Ryan Frankland @RJFfitness

- Tuna, Brown Rice and Green Beans -

Boring? Yes/No/Maybe
Eat what you enjoy not what you hate.

Is it healthy and full of goodness? YES

Is it enjoyable for me? YES

Does it fit into my lifestyle and will it have benefits?
YES
3 meals a day to 6! Yet still losing FAT (not weight) but Fat and maintaining muscle ๐Ÿ’ช๐Ÿป

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Ryan Frankland @RJFfitness

"MY MACRONUTRIENTS"

My current macronutrients that I will be following day to day for the next 2/4 weeks to see the changes that will occur, I may slightly alter these depending on the results, I.e if I am losing too much weight then I will be increasing calories and vide versa.
LETS GO ๐Ÿ’ช๐Ÿป๐Ÿฝ๐Ÿ’ช๐Ÿป๐Ÿฝ๐Ÿ’ช๐Ÿป๐Ÿฝ๐Ÿ’ช๐Ÿป

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Ryan Frankland @RJFfitness

- WEEK 2 CHALLENGE BEGINS MONDAY -

Join today, if you have a Fitbit simply add me as a friend "ryanfrankland@email.com" and try and and be in contention next week!
Great prizes up for grabs, also a great community spirit amongst us all ๐Ÿ’ช๐Ÿป THE FITBIT STEP CHALLENGE

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Ryan Frankland @RJFfitness

- LUNCH - CHILLI WITH BROWN RICE -

51g Carbs
81g Protein
28g Fat
862 Kcal

Amazing! Healthy! Full of Flavour!

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Ryan Frankland @RJFfitness

"GYM PLAYLIST RECOMMENDATIONS"

Boys and Girls, can anyone recommend some absolute tunes to fire me up even more at the gym on a daily basis, I love any genre of music except heavy metal, so get commenting ๐Ÿ’ช๐Ÿป

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Ryan Frankland @RJFfitness

"X-Ray"

Not so good news but it needs to be done, just been booked in for an MRI scan on my right knee due to an ongoing pain and injury ๐Ÿƒ

Let's hope this all happens fast, results need to be consistent this year unlike previous ๐Ÿ’ช๐Ÿป Never give up!

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Ryan Frankland @RJFfitness

"JUST DO IT"

No need for excuses if you want it enough

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Ryan Frankland @RJFfitness

"OH NO"

4 amazing days off from the gym and nutrition whilst partying with my best mates down from all around the world ๐ŸŒand now I'm ill :( resulting in forgetting to put my Fitbit on my wrist today - especially not good when I started the steps competition today, I have a lot of making up before the end of the week!
Game on! ๐Ÿ’ช๐Ÿป๐Ÿ’ช๐Ÿป๐Ÿ’ช๐Ÿป Currently sitting in last position in my own group ๐Ÿ˜ณ

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Ryan Frankland @RJFfitness

"LONDON"

Great day out in London
The 80/20 % Rule

80% Work my Fucking ass off!
20% Love my life and experience everything

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Ryan Frankland @RJFfitness

"LEARN"

What do you do to expand your skill set?

Why do you do this if so?

To increase your chance of a pay rise?
To be employed by another company?
To make yourself work harder and stress more?

To enter a job with the correct qualifications, correct knowledge, average pay and something that you love?
What do you think?

Thought of the day ๐Ÿค”๐Ÿค”๐Ÿค”

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Ryan Frankland @RJFfitness

"FITBIT HUSTLE CHALLENGE" *COMPETITION TIME*

Many prizes to be won.

How?

Simply beat my step count for the week (begins Monday), if you do this I will personally contact you and send you your prize!
Sounds easy eh?

Prove it... Game on ๐Ÿ’ช๐Ÿป Add me today on Fitbit : Ryanfrankland@email.com

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Ryan Frankland @RJFfitness

MALTA BOUND - FINAL MEAL

Delicious and filling meal out.

Chicken, Cherry Tomato and Pesto Pasta.

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Ryan Frankland @RJFfitness

MALTA BOUND - Final Day
A great new experience
Another country visited and one which be 100% be revisited ๐Ÿ‘Œ

Lovely week relaxing, now time to think about enjoying next week with my mates down from Ireland, Liverpool and Manchester whilst still hitting them fitness goals daily ๐Ÿ’ช๐Ÿป. Norwich here we come ๐Ÿค—

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Ryan Frankland @RJFfitness

"PHIL LEARNEY ADVANCED COACHING ACADEMY"

Invest in your business, Invest into your clients, Invest into yourself.

Very much looking forward to learning from a very highly experienced fitness progressional over the next year whilst I study in his advanced academy, so much more to learn and put into practice ๐Ÿ’ช๐Ÿป๐Ÿค”

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Ryan Frankland @RJFfitness

"F.E.A.R"

Actions speak louder than words.

Take risks, don't fear anything, be yourself.

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Ryan Frankland @RJFfitness

"If it fits your macros" (IIFYM)

Football Sunday ๐Ÿค—

Another great day in Malta, chilling whilst enjoying some lovely food and watching Super Sunday โšฝ๏ธ. Gym session smashed again - very consistent week, feel very well recovered and my mentality and overall mindset has improved massively!

Being able to enjoy a day where I am able to fit foods I enjoy into my macros, has made today, a good day ๐Ÿ’ช๐Ÿป๐Ÿ‘Œ๐Ÿ’ช๐Ÿป.

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Ryan Frankland @RJFfitness

"Mindset with Muscle" COMPLETE. "How to be Fucking Awesome" Next weeks goal to complete.

Great tips learnt from Jamie Alderton's Book, time to put them into practice ๐Ÿ‹๏ธ. I already know there will be some huge knowledge bombs in Dan Meredith's.
Let's Go ๐Ÿ‘Œ๐Ÿ‘Œ๐Ÿ‘Œ

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