Recruit Ready Fitness

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I used to think rest days were for people who weren’t serious.If I wasn’t sore, exhausted, or crawling out of the gym… I...
21/02/2026

I used to think rest days were for people who weren’t serious.

If I wasn’t sore, exhausted, or crawling out of the gym… I felt like I didn’t do enough.

That mindset kept me stuck.

Here’s the truth most people ignore:

You don’t get stronger from training.
You get stronger from recovering.

Training is the stimulus.
Recovery is the adaptation.

If complete rest isn’t achieved, a few things happen:

• Your nervous system stays fried
• Your strength numbers stall
• Your speed drops
• Your risk of injury goes up
• Your motivation slowly dies

And then you think the solution is… train harder.

Wrong move.

A proper rest day means:
• 7–9 hours of sleep
• Enough calories (especially protein)
• Hydration
• Low stress
• Light movement at most (walk, mobility)

Not another “light” workout that secretly turns intense.

If you want to move up beep test levels, lift heavier, or perform better —
you need to respect recovery like you respect hard sessions.

Rest isn’t weakness.
It’s part of the program.

Train hard.
Recover harder.

That’s how you actually progress.

20/02/2026

The beep test doesn’t care how “fit” you think you are.

It exposes three things immediately:

💪 Poor pacing in the early levels
💪 Inefficient turns that waste energy
💪 Weak repeat sprint endurance

Most people train general cardio and hope it carries over.

It won’t.

To move up 2–4 levels, you need:

✅ Specific interval structure
✅ Turn mechanics that reduce wasted movement
✅ Controlled breathing under rising heart rate
✅ Progressive exposure to higher levels

That’s how I coach candidates preparing for police, military and academy fitness tests.

If you want the exact framework I use with clients, I’ve put it into a FREE Beep Test Blueprint.

Comment “BEEP” and I’ll send it to you.

19/02/2026

This isn’t a 7-day glow up.
This is what consistency looks like.

Top photo?
Tired. Frustrated. Doubting herself.

Bottom photo?
Stronger. Leaner. Standing taller.

But here’s what you don’t see:

The early alarms.
The days she didn’t feel like training.
The meals prepped when takeout sounded easier.
The sessions she showed up for anyway.

No shortcuts.
No magic program.
Just structure. Coaching. Ex*****on.

At RRF, we don’t just chase weight loss.
We build discipline.
We build standards.
We build women who don’t quit on themselves.

This is what happens when you stop starting over.

If you’re ready to become the “after” version of yourself

DM READY and let’s get to work.

19/02/2026

Keep showing up 💯

17/02/2026

Your rope extensions “don’t work” because you’re rushing them.

Too heavy.
No stretch.
No control.

And then you wonder why your arms aren’t growing.

The overhead rope extension hits the long head of your triceps. That’s the part that gives your arms real size.

But only if you do it right.

⭐ Full stretch behind the head
⭐ 2 to 3 second controlled negative
⭐ Hard extension and rope split at the bottom
⭐ 3 to 4 sets
⭐ 10 to 15 reps
⭐ 2 to 3 times per week

Stop chasing weight.
Start chasing tension.

Most people don’t need a new program.
They need better ex*****on.

If you’re serious about building stronger, bigger arms the right way,

DM READY TO START YOUR JOURNEY 👊

People see the result.They don’t see the reps.They don’t see the early alarms.The sessions you didn’t feel like doing.Th...
13/02/2026

People see the result.
They don’t see the reps.

They don’t see the early alarms.
The sessions you didn’t feel like doing.
The meals you planned instead of winging it.
The weekends you chose progress over excuses.

Hard work isn’t loud.
It’s boring. Repetitive. Consistent.

But stack enough disciplined days together and suddenly it looks “impressive.”

This body? Earned.
This mindset? Built.
This confidence? Paid for.

You don’t get this by wishing.
You get this by working.

12/02/2026

Most people don’t fail the beep test because they’re unfit.

They fail because they’re unprepared.

The beep test isn’t just “run until you’re tired.”

It’s:

✅ Pacing control
✅ Breathing discipline
✅ Efficient 20m turns
✅ Staying calm when the beeps speed up

If you start too fast, you burn out.
If your breathing is shallow, you gas out.
If your turns are messy, you waste energy every shuttle.

Small technical mistakes cost levels.

The good news?

All of this is trainable.

We put together a simple Beep Test guide that breaks down:

✅ How to pace properly
✅ How to control breathing
✅ How to train specifically for shuttle fitness

If you’re serious about improving your score,

Comment BEEP and we’ll send it to you.

10/02/2026

Most people lose because they think too far ahead.

They worry about the year, the season, the outcome, and forget the work that actually matters.

You don’t win the year in January.
You don’t win the season in one big moment.
You win it by doing what needs to be done today.

Train when it’s scheduled.
Eat properly even when no one’s watching.
Show up on the days you don’t feel like it.

Handle the morning properly and the rest of the day gets easier.

Stack enough good days together and results stop being a guess.

This isn’t motivation.
This is discipline.

09/02/2026

A lot of people believe they can just wing it.
Train hard, Google a few workouts, and hope it all clicks.

But when you’re preparing for the ADF—or chasing any serious fitness goal—guesswork turns into stalled progress real quick.

That’s where she was.
Already putting in effort, already showing up.
But unsure what to prioritise, how to structure her training, or how nutrition actually fit into performance. Results felt slow, and confidence hadn’t caught up yet.

Then she committed to RRF.

Three months later ⬇️

✔️ Training with direction – every session had a clear purpose
✔️ Education that made sense – no fluff, just what works
✔️ Ongoing support – real coaches, real accountability
✔️ Tangible wins – stronger, fitter, and confident enough to pass her ADF pre-fitness assessment

This is the difference between trying to figure it out alone
and following a system that’s already proven.

At Recruit Ready Fitness, we train with intent.
Not just to get fit—but to prepare you for the demands of service.

Strength beyond the gym.
Confidence beyond the test.
Progress with a reason behind it.

Purpose-driven results. Always.

MilitaryFitness TrainWithPurpose BuiltThroughDiscipline PerformanceTraining ConsistencyWins MindsetMatters StrongerEveryDay PreparedNotLucky

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Spring Hill, QLD

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