Urgency is everywhere; emails must be answered now, results must be instant, and fitness promises are sold in “30-day transformations.” But when it comes to your health and body, urgency can be the very thing that derails your progress. At our personal training studio, we believe fitness isn’t a hobby or a seasonal sprint—it’s a way of life. That’s why we help our clients shift their mindset from quick fixes to long-term sustainability.

The Trap of Urgency in Fitness

You’ve likely seen the ads: “Drop 10 pounds in 10 days,” “Get shredded for summer,” or “Lose belly fat fast.” These types of messages prey on a sense of urgency that can create unhealthy expectations. While they might deliver short-term results, they rarely lead to lasting change. In fact, they often lead to burnout, injury, and frustration. The urgency trap makes you feel like you’re behind, like you’re racing a clock. But fitness isn’t a race; it’s a relationship with your body. And just like any meaningful relationship, it takes time, patience, and consistency.

Why a Routine Mentality Wins

The goal isn’t to be perfect for a week, it’s to be consistent for a lifetime. We encourage our clients to view fitness as a part of their identity, not a phase. That means focusing on:

• Progress over perfection: A missed workout isn’t failure; it’s part of the process.
• Habits over hype: Regular movement, balanced nutrition, and recovery are more powerful than any short-term plan.
• Function over aesthetics: Strength, energy, mobility, and confidence are the true signs of health—not just what you see in the mirror.

When fitness becomes a routine (not something you do only when you “feel motivated”) it stops being a burden and starts becoming a part of who you are.

Crafting a Fitness Mentality

Building a long-term fitness mentality means embracing the idea that small, consistent efforts lead to lasting change. Here’s how we help our clients do that:

Set process-based goals

Instead of focusing solely on the scale or measurements, we set goals around behaviors: “I will train 3 times this week,” or “I will get 7 hours of sleep each night.”

Celebrate consistency

Showing up matters more than going hard. We highlight and reward consistency—because the client who trains steadily for 6 months will always outperform the one who goes all-in for 3 weeks and quits.

Educate for empowerment

We don’t just coach workouts, we teach lifestyle. Clients learn how to adjust their routines for life’s ups and downs, whether it’s a busy season at work, travel, or family commitments.

Build in flexibility

A good routine doesn’t mean rigidity. We help clients understand how to adapt, when to push and when to pull back so fitness fits life, not the other way around.

There is no deadline for becoming the strongest, healthiest version of yourself. That’s why we don’t do “summer body” programs or crash challenges. Instead, we partner with you to build a mindset that supports lifelong fitness. From the second you start your fitness journey with us, we work to ensure that each plan is personally tailored to you and your needs. Sign up today and experience how we do things differently; helping to ensure that personal training stays personal.

Avoid the urgency traps. Slow down. Be consistent. Trust the process.

The problem with being a personal trainer? Everyone feels the need to justify their food choices the moment
they see me—especially at the pub.
The other night, I bumped into an old friend I hadn’t seen in years. Before I could even say, “Hey, how’s life?”
he was already in full confession mode.
“Ricky, listen… I don’t normally eat like this.” (As he dipped a triple-fried chip into a bowl of garlic mayo.)
“I’ve been really good all week.” (While eyeing up the sticky toffee pudding.)
“It’s all about balance, right?” (Holding a pint so big it needed two hands.)
And look—I get it. We all love a treat now and then. The problem isn’t one pint, one burger, or one dessert.
The problem is when those “one-offs” happen five times a week.
But here’s the thing: eating better doesn’t mean you have to give up everything you love. It just means
making a few smart swaps so you can still enjoy life without undoing all your progress.
So instead of going cold turkey on takeaways (which lasts about 72 hours before you cave), try simple
swaps that don’t make you feel like you’re suffering:
🍔 Homemade burgers with lean beef instead of a greasy takeaway.
🍟 Air-fried wedges instead of chips drowning in oil.
🍫 Dark chocolate & Greek yogurt instead of inhaling a family-size Dairy Milk.
And guess what? You can still enjoy a pint. Just don’t let every night turn into a “special occasion.”
So, next time we catch up, don’t worry—I’m not judging. Just remember: you don’t have to eat perfect, you
just have to eat smart.
Now, someone get the next round in.

I don’t train at my own gym….weird I know
Yeah, I know. I literally own RB5, yet when it’s time for my workout, I go somewhere else. Sounds ridiculous,
right?
But here’s why…
RB5 is my workplace. It’s where I coach, chat with members, and make sure everything runs smoothly. And
as much as I love it, when I’m there, my brain is in “work mode.”
💭 “I should check in with that client.”
💭 “That dumbbell isn’t in the right place.”
💭 “I need to reply to that email.”
Before I know it, I’ve spent more time faffing around than actually training.
So, to give myself permission to focus 100% on me, I train somewhere else. And guess what? It works.
This isn’t just about gym owners—it’s the same for you, too.
🚨 If your gym isn’t working for you, change it.
💡 If your workouts keep getting interrupted, set boundaries.
⏳ If you keep saying “I’ll start next week,” get some accountability.
We all need to set ourselves up for success—even me.
So, if you’re struggling to make progress, ask yourself: “Is my environment actually helping me, or is it
holding me back?”
And if you need a gym where you can focus, get results, and not feel like you’re just making up workouts as
you go… you know where to find me.

Failure is an inevitable part of any journey, and fitness is no exception. Many people start their fitness journey with enthusiasm, only to face setbacks, plateaus, or even complete abandonment of their goals. The fear of failure is a common reason people don’t even get started on their fitness journey.
However, rather than seeing these as defeats, fitness failures can serve as valuable learning experiences and motivators to keep going. The route to your ideal body and fitness level is not an easy one and there’s no set plan, taking it one step at a time is the only way you’re going to see success. Here are some essential lessons you can learn from fitness failure.

1. The Importance of Setting Realistic Goals

One of the main reasons people fail in their fitness journey is setting unrealistic expectations. Whether it’s losing a large amount of weight in a short time or expecting to gain significant muscle overnight, unrealistic goals can lead to disappointment. Fitness failure teaches us to set SMART (Specific, Measurable, Achievable, Relevant, Time-bound) goals that allow for gradual progress.

2. Consistency Matters More Than Intensity

Many people start with an all-or-nothing approach—hitting the gym hard for a few weeks but then burning out. A failed fitness attempt often highlights the importance of consistency over intensity. Small, sustainable habits, such as daily walks, regular strength training, and proper nutrition, lead to long-term success.

3. The Need to Listen to Your Body

Injuries and burnout often occur when people ignore their bodies’ signals. Overtraining, neglecting recovery, or pushing through pain can set you back significantly. Fitness failures remind us to prioritize rest, proper nutrition, and self-care to maintain overall well-being.

4. Motivation Isn’t Enough – Discipline is Key

Motivation can be fleeting, especially when results take longer than expected. Many fitness failures stem from relying solely on motivation instead of discipline. Learning from failure teaches us to build habits and routines that keep us going even when we don’t feel like working out.

5. Adaptability is Crucial

Rigid workout plans and strict diets often lead to failure because they don’t account for life’s unpredictability. Travel, injuries, work stress, and family obligations can disrupt routines. Successful fitness journeys require adaptability—learning to adjust workouts, find alternative exercises, and maintain balance in nutrition.

6. Failure is Part of Growth

Every fitness failure provides an opportunity to reassess and improve. It teaches resilience, patience, and the ability to overcome challenges. Instead of seeing failure as an end, view it as a stepping stone toward better strategies and long-term success.
Fitness failure is not the end of the road—it’s a lesson in disguise. By embracing the setbacks, analysing what went wrong, and making necessary adjustments, you can turn failure into fuel for future success. Remember, every successful athlete or fitness enthusiast has faced failures; what sets them apart is their ability to learn and push forward.

We have never been a big fan of ‘before and after’ photos here at rb5. They’ve become the done thing in modern fitness, especially in social media, and it’s often difficult to avoid them. Whether in advertisements, social media posts, or personal testimonials, these images are often presented as powerful evidence of success, transformation, and even happiness.
There’s a clear inspirational appeal to these and they can certainly provide a reminder of how far you have come. On weight loss journeys, the difference can be striking and that immediate visual is really pleasing. However, despite their widespread appeal, these photos can be misleading and problematic in numerous ways and we try to get people to avoid them when starting their fitness journey. No fitness journey is the same and no-one has the exact same end result so getting out of the mindset of a tight end goal is really important. While there is no harm in celebrating those milestones, the perception of a set before/after can be damaging long term.

1. They Oversimplify the Weight Loss Journey

Weight loss is rarely as simple as the photos suggest. Many before and after images depict dramatic transformations but fail to show the months or years of struggle, setbacks, and emotional challenges that come with the process. They also neglect the broader context—such as the person’s lifestyle, support systems, or medical interventions—that may have contributed to the change. It’s rarely a case of point A to point B.

2. They Promote an Unrealistic Standard of Success

These photos often present a narrow definition of success: a thinner, more conventionally attractive body. This reinforces the harmful idea that weight loss is the ultimate goal and that a smaller body is inherently better. In reality, health and well-being are much more complex and cannot always be measured by weight alone. Also, a lot of these photos are often taken to stress a specific timeline, such as ‘look what I achieved in just 6 months’. While impressive, this is not realistic for all and your idea of success shouldn’t be tied to someone else’s calendar.

3. They Can Encourage Unhealthy Behaviours

Before and after photos can foster an unhealthy obsession with appearance and weight loss. People may resort to extreme diets, overexercise, or even disordered eating behaviors to achieve similar results. In some cases, the pressure to maintain an “after” image can lead to anxiety and feelings of failure if weight gain occurs later. There are ups and downs on a fitness journey. The pursuit of a clear image can lead people down dark paths and the before/after system presents what is essentially a milestone as the final stop. It doesn’t work like that.

4. They Ignore Other Health Markers

Focusing solely on physical appearance overlooks other crucial aspects of health, such as mental well-being, energy levels, strength, and overall happiness. A person may look thinner in an “after” photo but might be struggling with nutritional deficiencies, stress, or an unsustainable lifestyle. You may also not be losing as much weight as you might want but you may be finding your daily life much easier or having a better outlook overall and this isn’t easily reflected in an image.

5. They Often Lack Authenticity

As we said, these images are taken for social media. While this practice has slowed down, many before and after photos are staged or edited to embellish the contrast between the two images. Differences in lighting, posture, clothing, and angles can create a misleading sense of transformation and can lead you chasing fiction, not reality. With the rise of fitness influencers, these tactics can be used to sell supplements and fitness programs and this is why these sorts of images can be hard to trust.

A Better Approach to Health and Fitness

Instead of relying on before and after photos as a measure of success, it’s much healthier long term to focus on smaller achievements and holistic goals, such as improved strength, endurance, mental well-being, and self-confidence, which can provide a more balanced and sustainable approach to health.
Before and after photos may seem inspiring on the surface, but they often reinforce harmful narratives about weight, health, and self-worth. It’s time to move beyond these images and embrace a more inclusive, realistic, and compassionate view of well-being. To get help starting your fitness journey the right way, sign up for a 7 day trial and we’ll work with you to craft a fitness program specifically for you.