Results with Rio - Personal Trainer

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Results with Rio - Personal Trainer www.resultswithrio.com Instagram

I help men & women of different ages, goals and fitness levels, including pre & Post-natal ladies, to feel good both mentally & physically in a realistic way from the comfort of my private gym studio in Redhill, Surrey.

Father & Son training session & taking the sled for a spin 💪🏻 It’s not just about the Mama’s here 😎
16/04/2026

Father & Son training session & taking the sled for a spin 💪🏻
It’s not just about the Mama’s here 😎

Toxic trait: Being super proud you’ve achieved something, then telling yourself it’s not good enough🫣We all do it! But a...
30/03/2026

Toxic trait: Being super proud you’ve achieved something, then telling yourself it’s not good enough🫣

We all do it! But as I remind my clients we need to look at the glass half full & how far we’ve come🥛
Using the rest for motivation, not negativity💪🏻

So here’s my debrief for anyone interested:

🏃🏻‍♀️‍➡️ Pace was never gonna be great but it was so much better than it was

And whilst I’ve upped my running, it’s only been for 3 months.
I just haven’t put in enough work on it to expect it to improve more than that so I don’t have a right to be annoyed at my race day times.
Instead I’m happy with the improvement and then using the rest as a fuel to the fire🔥

You get back what you put in and I know what I need to do if I want to get faster/ better 🟰Hell of a lot more running 😅🙄

⛷️ Ski & Row🚣🏻‍♀️ I aimed for 5mins so getting 4.40 & 4.48 with steady form + still being able to run I was chuffed about before even seeing my places ☺️

🤾🏻‍♀️Burpees & Wall balls 🏀 are more of my strengths so I was a bit annoyed at my times (and 🆘 watch-gate during them🙄) but noticing my Places on those was the reminder I needed not to be so hard on myself 🤯🥈🥺➡️

🚶🏻‍♀️Managed Lunges unbroken so I’m happy

👩🏻‍🌾Farmers Carry- Again everything felt SO much heavier than doubles but managed about half walk / half run so I’m happy with that too

🛷Sled’s can do one tbh - deceiving b*stards 👊🏻
Felt SO different to doubles in Dec which clearly pulled me into a false sense of security🫣

Push - it just didn’t want to move at all which was mega unexpected despite training with heavier🤔

Pulls - My back (erectors) went into full spasm which nearly made me have to pull out entirely whilst I ran the next Km looking like I’d lost the plot smacking my back & leaning right over trying to do anything to release it whilst still trying not to stop & control my breathing 🤢🥴😵‍💫

So I’ll take those sled times and add to the pile of things to work on➡️No1 Priority avoiding back cramp 😅

“Roxzone”: Every in/out I grabbed water adding time but that will never change🥵🥤

Now 4.5 weeks to prep for heavier weights➕Marriage testing in Mixed doubles with M 😅🥳🔨

I’ve had quite a few people asking what actually is HYROX so here’s a summary ➡️ 💥You Run 1km between doing 8 stations: ...
30/03/2026

I’ve had quite a few people asking what actually is HYROX so here’s a summary ➡️

💥You Run 1km between doing 8 stations:
1️⃣1000m Ski
2️⃣50m Sled Push🏋🏻‍♀️
3️⃣50m Sled Pull🏋🏻‍♀️
4️⃣80m Burpee broad jump (burpee+jump)
5️⃣1000m Row
6️⃣200m Farmers Carry (kettlebells)🏋🏻‍♀️
7️⃣100m Sandbag Lunges🏋🏻‍♀️
8️⃣100 Wall balls to finish🏋🏻‍♀️
(NB: Total distance usually ends up being longer than 8k)

💥AIM: Complete ASAP - but there’s no time limit

💥PENALTIES: There’s lots of strict rules which carry penalties added on to your time
eg. Dropping bag on lunges, feet touching line on sleds, chest not to floor on burpees, knee not touching floor on lunges, must squat below knees on wall balls, not running together on doubles etc.

💥DIVISIONS are:

🕺🏻Male / 💃🏻Female
🏃‍♂️Singles / 👯‍♀️ Doubles / 👫🏻Mixed Doubles / 👯‍♂️👯‍♀️Relay (team of 4)
🏋🏻‍♀️Open / Pro
🏆There are then also different championships for Elites

💥For every division the order & distances are exactly the same for everything.
The ONLY thing that changes is the weight on those above with a 🏋🏻‍♀️ (see pic for kgs ➡️)

💥DIFFERENCE:

🏃🏻‍♀️‍➡️ Solo - You do it all

👯‍♀️ Doubles - You run together but can share the stations however you like

👫🏻 Mixed Doubles- Same as doubles BUT you both have to do the Male weights (equivalent of female pro weight)

👯‍♀️👯‍♂️ Relay - Take 2 runs & 2 stations each

💥 Anyone can enter OPEN or PRO divisions depending what weight you want to do

💥Race waves start every 10 mins so you will be running alongside hundreds of people but may not be in the same race/ wave

💥Ranking:
- There is an OVERALL ranking for everyone in that division both for that day and total over the week
- There is also AG (AGE GROUP) ranking which is split into 4 yearly groups eg. 25-29 / 30-34 / 35-39
- Top 3 in each AG at the end of the ENTIRE week get a podium spot & a Flag 🏁

💥 The top athletes from PRO can then qualify for Regional & world champs and the top 15 in the world for “Elite 15”

💥 EMEA Regional champs (held last weekend Olympia) can be entered by anyone in certain countries without the need for qualifying via usual pro route

Any Q feel free to DM ☺️

Day 2️⃣ 🏋🏻‍♀️🌊🍹First time M’s joined me in the gym on holiday = Bucket list ✔️ [Evidence attached]Followed by a 5.5km wa...
11/03/2026

Day 2️⃣ 🏋🏻‍♀️🌊🍹First time M’s joined me in the gym on holiday = Bucket list ✔️ [Evidence attached]

Followed by a 5.5km walk along the seafront to the beautiful surfers paradise town 🏄🏻

Also thank you so so much for all of your super lovely comments & messages. And getting THE most love I ever have on my stories - Clearly a lot of support for us getting a break and I’m here for it 😅😆🫶🏻

…except we clearly got a tad excited being kid-free + all inclusive a little too much yesterday which does mean being forced to relax and actually sunbathe today 🤪🫣

Day 1️⃣ Round up: Still getting my head around the fact this is real 🤯💛✈️👌🏻2 naps whilst travelling and in bed by 9pm fo...
10/03/2026

Day 1️⃣ Round up: Still getting my head around the fact this is real 🤯💛✈️👌🏻

2 naps whilst travelling and in bed by 9pm for 12 hours of uninterrupted sleep in a family size bed as we could barely stay awake at dinner🤘🏻 Sums up how much we needed this 😆🔋

Meanwhile of course the Grandheros are tag-teaming and experiencing very different scenes than we are used to… including uninterrupted sleep 👀🤯

08/03/2026

Tell me again training is the same as a parent 🥴😆❤️‍🔥

As much as love them joining in, it adds a completely new level of work 🧗🏻‍♀️

Constantly on high alert, added stress, a million convos & questions, coaching, stopping to help/ save them, watching their shows, breaking up fights… the list goes on.

Even on a Saturday night when they should’ve been in bed 🙃

It gets done but in a muchhhhh longer time with many more rest breaks, change of order, less reps, substituted exercises, reduced weight or completely switched session.

It’s never the same if I was training alone but it is what it is and that’s something I factor in to my goals and what’s realistic✨

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