Rich Hill - RK Athletics

18/12/2025

The holiday season has officially kicked off and now's the time of year our habits need to come up clutch for us.

This is the time of year where office parties, christmas baking, booze and some late nights can catch up to you really quick.
The positive side of it - most weight gained during this time isn't actually body fat, it's just water retention.
The negative side of things - this is the time of year we can fall out of those habits we've been building all year long.
So here's some simple tips to help you stay on track this holiday season:

1. Set Expectations
This isn't the season to expect massive changes on the scale. If you know you're going to be eating out most nights, drinking more than usual, and a little less active - be okay with maintaining your weight. If you can stay within around 2-3lbs of your normal weight throughout the holiday season, that can be a big win. Don't beat yourself up if you don't drop weight this month.

2. Use Your Calories
No, you probably won't outwork the amount of sweets you're taking in - BUT you can put that energy to good use. If you're taking in more calories, you'll most likely have more calories/energy to use in your workouts. This is a great time to test out your strength progress for the year and try to hit a few new personal bests. Obviously, keep form as your main priority, but push it on the resistance side of things and maybe you can build a bit more muscle.

3. Take Imperfect Action
You don't need to be 100% on point with your fitness program. Can't make it to the gym 3x this week?​ Do an at home workout​, go skating with the family, or simply go for a walk after dinner (it's only -40, it's not THAT cold). Going to a party? Prioritize your protein, fibre, and water earlier on in the day so you're less hungry. Just because you can't be perfect doesn't mean you can't focus on the little things to make life easier for you.

4. Enjoy Yourself
Tis' the season to be jolly - so don't stress out. Eat some of your favourite snacks, catch up on some sleep, binge watch Lord Of The Rings again - do something for yourself this holiday season, and relax a bit. The world is a crazy place, so disconnect, look ahead to what you want to accomplish in 2026, and celebrate your wins from 2025. You deserve it.

17/12/2025

High protein doesn’t have to mean “high effort.”

Grab-and-go foods are the cheat code everyone ignores.

Lose weight, build muscle and get lean with the laziest nutrition plan you can use this year. No cooking, no supplements, just results. Grab The Fast Food Ma...

16/12/2025

You’re not “too busy” to hit your protein goal.

You’re just choosing foods that take too long.

No-cook meals will change your entire day.

Lose weight, build muscle and get lean with the laziest nutrition plan you can use this year. No cooking, no supplements, just results. Grab The Fast Food Ma...

15/12/2025

You can pass 150g of protein and stay under 2,000 calories without cooking a single thing.

It’s not fancy, but it works.

Lose weight, build muscle and get lean with the laziest nutrition plan you can use this year. No cooking, no supplements, just results. Grab The Fast Food Ma...

12/12/2025

Most people struggle with protein because they overcomplicate it.
You don’t need meal prep.
You don’t need recipes.
You just need a few no-cook staples you can grab and eat.

Lose weight, build muscle and get lean with the laziest nutrition plan you can use this year. No cooking, no supplements, just results. Grab The Fast Food Ma...

11/12/2025

Hitting 150g of protein doesn’t require cooking.

No stove. No air fryer.
Just smart grocery store picks.

If you can open a package, you can get shredded.

Lose weight, build muscle and get lean with the laziest nutrition plan you can use this year. No cooking, no supplements, just results. Grab The Fast Food Ma...

10/12/2025

If you've ever wondered how you can get 150g of protein in, without any supplements or any cooking - I've got the answer for you

Check out the video below for the full breakdown and see how easy it can really be

Lose weight, build muscle and get lean with the laziest nutrition plan you can use this year. No cooking, no supplements, just results. Grab The Fast Food Ma...

02/12/2025

Thank You!!

Over $1700 raised for mens health this Movember and I couldn’t be more grateful - well maybe after I finish the ~350 sets of stairs I have to do later this week 😅

The support means so much - and I hope it helps so many men struggling in silence

27/11/2025

I've been doing Movember for 16 years now - and it's been quite the journey!

During that time i've been fortunate enough to raise over $8500 for Movember - and I've changed a lot over the years.

So take a look back and enjoy the many moustaches of Movember - and make sure to comment on which one is your favourite!

27/11/2025

80% of the time be on track
20% of the time enjoy your life

If you’re not trying to be a fitness pro, this will get you where you want to be. Stop doing this all or nothing jazz it doesn’t work

26/11/2025

What’s the one exercise you do that makes you look in the mirror and say “damn” to yourself?

I’ll start:
Dumbbell Lateral Raises