Coach Rhani

20/12/2025

Mature age has blessed me with an abundance of patience and acknowledge 👑

I started a calorie deficit the end of August, i imcrease calories to maintenance calorie intake just to re-group give my body the vitamins minerals and carbohydrates it needs to revitalise and most importantly propery perform in the gym and outside.
My calorie deficit started at 1800 for two weeks to adjust

- calorie intake brought down to 1650 per day after that.

- Maintenance calorie for ME is 1900 per day (everyone’s different)

I was training 4 days a week very intensively on a calorie surplus - I got chunky! 😍

74kg - 5kg the pictures are the now.

This Is slow and steady.. ✅

Am i Satisfied ? Never!
hungry?
Fu***ng always ❤️💪🏼

04/12/2025

Train upper with me !! 💥

I added seated lat raises and for two sets as failure (meaning pushing every last rep) emptying the tank.

PLUS

Seated pec fly two sets AGAIN failure

All up 13 sets - a great time poor session and today I am

SORE!!!!!!!!!!

30/11/2025

Here are the essential seven!! ⬇️

sodium, potassium, calcium, bicarbonate, magnesium, chloride, and phosphate.

Calcium - found in primarily dairy products - intolerances opt for supplementation. 🥛

Sodium - Celtic salt, Himalayan 🧂

Chloride - seaweed , olives , tomatoes (think acidic)

Potassium - bananas , watermelon , spinach , sweet potato , coconut water. (Think fruits/vegetables)

Magnesium - leafy greens 🥬 some nuts , and brown rice and wheat.

Phosphate - poultry , seafoods , it’s and dairy.

Bicarbonate - fruits , vegetables , nuts and legumes.

26/11/2025

Any young teens / adults just starting out on their fitness journey please don’t allow body dysmorphia
(and obsessive scrolling on socials)
discourage your own natural ability to properly understand food and their benefits not just for daily function , also
performance and optimal metal health ,
REST - quality undisturbed sleep.
Training - weights and just be consistent.

AVOID PEDS whilst young

Love your body first , understand it!
males aren’t fully developed until til they reach TWENTY FIVE !!
Women! We have kids , our bodies CHANGE depending on when you stop 💥

🚨 The mirror doesn’t show you what’s happening on the inside. Carlochello, a fitness influencer known for his radical honesty about his gear use, found that out the hard way.

He built his following on transparency. He shared every detail of his "cycles."

But his quest for extreme size led him down a dangerous path. A path that ended in a medically induced coma.

The diagnosis was terrifying. Multi-organ failure.

His lungs were collapsing. His heart was under immense strain.

Doctors told him he was lucky to be alive. They said his body had simply reached its breaking point.

For years, he pushed his limits, thinking he was in control.

Now, he’s sharing a different kind of transparency.

He’s revealing the dark reality that often hides behind the perfectly curated physique photos.

His story is a brutal wake-up call for the entire fitness community.

It’s a reminder that the human body isn’t a machine you can upgrade endlessly.

There’s a price for everything, and sometimes, the cost of chasing mass is your life.

Carlochello is now on the long road to recovery. His priorities have completely shifted.

He wants his story to save others from making the same mistakes.

Here are the key takeaways from his harrowing experience:

1️⃣ No amount of muscle is worth sacrificing your long-term health.

2️⃣ Transparency doesn’t make the risks any less real.

3️⃣ Listen to your body. When it says “enough,” it means enough.

24/11/2025

Stress its inevitable at some point.

Don’t let your macronutrients and micronutrient intake suffer!

If you are truly struggling try adding supplementation or book a session with your naturopath and/or GP

28/10/2025

So what are accessories in a training program?
And why do we use them?

Accessory exercises are secondary lifts performed.

They’re chosen to:

Strengthen muscles involved in the main lifts - if desired though not necessary.
Improve technique , stability
Correct imbalances or weaknesses
PotentiallyIncrease hypertrophy (muscle size) that’s just on accessories- YES it can happen , very slowly.
My favourite here - Support injury prevention!! 💥

🏋️ Types of Accessory Exercises

1. Main Lift Variations
Slightly modified versions of the competition lifts to target weak ranges of motion or technique issues.
Squat variations: Pause squats, box squats, front squats, tempo squats
Bench press variations: Close-grip bench, pause bench, Spoto press, incline bench
Deadlift variations: Deficit deadlifts, block pulls, Romanian deadlifts (RDLs), pause deadlifts
2. Supplemental Compound Movements
These build general strength in the same or supporting muscle groups.
For squat: Lunges, Bulgarian split squats, leg press
For bench: Overhead press, dips, dumbbell press
For deadlift: Barbell rows, good mornings, hip thrusts
3. Isolation and Stability Work
Smaller, focused movements to strengthen specific muscles or joints.
Upper body: Triceps extensions, lateral raises, face pulls, biceps curls
Lower body: Hamstring curls, leg extensions, calf raises, glute bridges
Core/stability: Planks, hanging leg raises, weighted carries

21/10/2025

This is what I do! 👑

19/10/2025

A lot of shade is thrown on cleanses & forms of detoxification concerning internal health with our bodies.
Some work!
In comparison my most recent cleanse pictured above 👆🏼

I started a cellular, heavy metal , mould and parasitic cleanse roughly eight weeks ago using the blue and green bottle only.
The yellow para shield was added on week six.
The results -

👑 Better sleep
👑 Low bloating/none (even on time off month)
👑 More water consumption (yes you get thirsty) this is your body “flushing”
👑 I lost water weight roughly 1.5-2kg
👑 There were things leaving my body….. YES I could see them. 💯(stool)

But heres my personal favourite … ⬇️

👑My body is absorbing its food at a better rate - no flatulent symptoms.
Therefore my recovery has improved.

Would I recommend well… the results speak for themselves.

07/10/2025

Hey hey 👋

I’m
Rhani ✨

I coach a few ladies and gents over at the Rutherford Hub - units 19-26
Huge units can’ miss them!

The classes are complimentary.
Includes morning tea and crafts ✅

Everyone is welcome!
A light fitness class created to get YOU moving.

05/10/2025

Want to make change? Want to improve digestion and start burning fat faster.

WALK - every dam day ! ✅

29/09/2025

Morning , morning! ☕️
Absolute game changer. The smart measure. ✅
Online clients there is literally no excuse to not enter measurements

https://www.facebook.com/share/v/14G761QQ8Fs/?mibextid=wwXIfr