Corrective Exercise Your Physique, The Rest of The Week : Are You Optimizing Your Time Without Your Fitness Coach?
April 2, 2019 R3 Coaching Team

Sooooo you’re working with a fitness coach, huh? Congratulations on taking that step towards bettering yourself! Of all the investments in the world, you know that your body should be towards the top of that list. Here at R3 Fitness we are committed to using the most effective methods to optimize your time with us in pursuit of your fitness goals. But what about the rest of your time? As we all know there are 24 hours in a day, and 7 days in a week, which = 168 hours per week to schedule time to workout, (some of that…

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Diet and Nutrition Protein: How much is enough?
March 26, 2019 R3 Coaching Team

Protein Intake Everyone has different goals: Looking to lose weight, build muscle, or just stay healthy.A complete protein is a source of food that contains all of the essential amino acids. (Meat, poultry, fish, eggs, and dairy)Getting 2-3 servings a day of complete proteins is a good place to start.For those of you who do not eat animal products, getting the proper protein amount through vegetables is very possible. As long as you have a wide variety of all kinds of quality vegetables.For INACTIVE people, the recommended daily amount of protein is 0.7-.8 grams of protein per per pound. If…

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Muscles Total Body Routines VS Body Part Splits: Which is Better and Why?
March 18, 2019 R3 Coaching Team

When it comes to strength training, there has been a long running debate on the topic of total body workouts versus body part splits. Here at R3 fitness, we are huge fans of total body workouts and strongly believe they are the most efficient and useful for our clients success. But before we dive into why total body workouts are superior, lets learn about the difference. Body Part Splits This method of training involves working a separate muscle group each day over the course of the week. A common split would look something like this: Monday – Chest  and triceps…

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Diet and Nutrition Low Carb Recipe!
March 14, 2019 R3 Coaching Team

BACON and MUSTARD CHICKEN Hello everyone my name is Karen and I am an R3 coach in Cheshire! I found this recipe to share with you from juliasalbum.com. Whoever tries this recipe, please drop us a comment to let us know how you enjoyed it. This recipe is low in carbs but high in fat. Soooo in order to keep the fat down all you need to do is use less bacon strips!!!! Yes I know how much everyone loves bacon so it’ll definitely be hard to use less!!! LOL Let’s get to the recipe! A healthy low carb recipe…

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Corrective Exercise Knee Pain and 4 Ways to Prevent it
February 27, 2019 R3 Coaching Team

Knee valgus can be a common reason for annoying pain. Knee pain can be a big hindrance for the athlete or weekend warrior and is something that can be annoyingly common in the fitness world. One thing we tend to see at R3 Fitness is a knee valgus which is where the knees collapse inward towards the midline of the body, or “knock knees”. This collapse puts a strain on the alignment of the lower body and can cause a myriad of issues such as: meniscus tearing, ligament damage, arthritis and patellar knee tracking as well as causing a host…

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Muscles TOP 9 CORE EXERCISES YOU SHOULD BE DOING
February 21, 2019 R3 Coaching Team

Core training is a pivotal part of any training program, and can be beneficial to anybody no matter what their personal fitness goals may be.  Many of us know the importance of core training and make attempts to train it on a regular basis which is awesome, but the one thing I notice is the lack of variety.  I find many people stick to the basic planks, side planks, leg raises, and different variation of crunches.  While these are not necessarily bad exercises, after a while they will either become easy or very repetitive and boring.  Today I am going…

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Fat Loss Top 4 Myths about Your Metabolism – BUSTED!
February 15, 2019 R3 Coaching Team

4 Metabolism Myths-Busted! Your metabolism can work against you even when you think you’re doing everything right. It’s time you took a good, hard look at how your metabolism really works. Check out the metabolism myths below and then use your new knowledge to put your metabolism to work… Myth 1: Metabolism Only works during the day like a 8am-4pm job. Your body’s metabolism does not stop working when you do. In fact, your metabolism works all day, every day. If it didn’t, you wouldn’t even have the energy to get out of bed in order to read this article….

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Diet and Nutrition The 5 Do-Not-Eats
January 19, 2018 R3 Coaching Team

The 5 Do-Not-Eats 1, Processed Foods – Processed foods are loaded with preservatives, sodium, and other harmful ingredients. Sodium, for one, has been linked to hypertension. It is best to “buy fresh.” 2. Sugar and Sweeteners – Sugars and artificial sweeteners are added to lots of drinks and foods. See a so-called “healthy” yogurt in a 100 calorie pack? Read the label! Chances are it is so loaded with added sugar that it’s like eating a 100 calorie candy bar. TOTALLY EMPTY! As for artificial sweeteners, studies show that people who drink diet sodas with artificial sweeteners simply crave sugar…

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Diet and Nutrition Top 10 Habits of Highly Effective Eaters
January 19, 2018 R3 Coaching Team

Top 10 Habits of Highly Effective Eaters Clean eating is all about forming lifelong habits that will get you to LOSE FAT and KEEP IT OFF. Here are 10 of the most significant habits you will need to develop in order to be a healthy eater Breakfast: Every Morning! -Breakfast sets the tone for the rest of your day. If you’re not eating breakfast, start making it a point to do so every day. You will be less hungry throughout the rest of the day and less likely to binge on snacks or overeat at other meals. Eat Throughout the…

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