Grace has lost a total of 49.5kg lost since we started working together — now 2 years ago.
In Grace’s own words: ‘Besides just the weight loss I’ve noticed I have way more visible muscle mass, and strength now too. Especially in the back and arms. When I am working towards my goals and caring for myself, I feel the best I have ever felt. Mental clarity and resilience. The gym isn’t a chore anymore — I actually enjoy it.’
Grace came to me with a history of all-or-nothing exercise, and a habit of eating too much or too little. Together we worked out exactly the right amount — of training, of food, of rest — to allow for real, sustained progression- incrementally increasing calories, and always explaining why it mattered. Not just direction, but the reasoning behind every decision.
Through that, Grace has built new habits, a clearer mindset, and overcome every hurdle in front of her — physical and mental — to get to where she is today.
I am so proud of you, Grace. This is what it looks like when you actually find love for the process, not just the outcome.
Jackie has achieved a total of 27kg weight loss since we started together, officially achieving her final weight goal. Her cholesterol has dropped, her overall strength has increased and Jackie is now at the weight she will maintain for life, while building further strength.
I often have people come up to me in the gym, who have seen Jackie transform in front of their eyes, and they are amazed. I am incredibly proud of what you have achieved Jackie. I am so blessed to have you as a client, and while you say you couldn’t have done it without me, the truth is you took on my guidance, showed up and did the work. Well done.
I often talk about getting to this point with my clients. This is what we do. Long term, life-long transformation. Setting an ambitious goal, breaking it down into steps, then backing that plan with consistent, sustainable action and accountability. Loving the process and yourself, not restricting yourself. Not short term results, extreme temporary changes and burning out.
I have posters in the gym with client transformations, and Jackie called me out yesterday- saying her photo needs an update. Jackie’s right and so I took this. My clients and I have been in the gym putting in the work, loving the process, getting results - offline.
Bing has achieved his initial ‘ultimate’ goal of 100kg, more fit, more energy- has been surpassed, and he is now in the 90’s. The road to 85kg, with increased muscle mass and strength is now underway.
Bing came to me because he wanted to lose weight. He stopped going to the gym years ago, had been making excuses and lost motivation. He struggled with tiredness, body aches, his diet and sore knees due to carrying excess weight. He wanted to lose his tummy and chin, to have more energy and not feel exhausted all the time.
From the get go, I instilled in Bing that we were going to achieve his goals. There was no other option. I promised as long as he followed my guidance, he would see results.
I am so proud of this man, he has lost loads of fat and gained so much strength and fitness. I have also had the pleasure of watching his confidence and energy grow.
He has gone from 121.2kg to 93kg.
He is going to be in the 90’s very soon. This is all done in a sustainable way with no crash diets. These are going to be lifelong results.
Fun fact; he can now plank with perfect form for 4 minutes and 20 seconds.
132kg to 109kg
This man loves pushing the limits during our sessions. He has completely changed his lifestyle- moving from the UK to Sydney. He went from drinking all the time to almost completely cutting alcohol, training extremely hard and eating very well.
Ed came to me to lose stubborn fat, to build strength, define his chest, quads and learn more machines. Ed has seen his chest and quads lose fat and gain muscle at the same time. He has gone from depressed, overweight, weak and lazy to much happier, healthy, strong and focused. Ed I am very very proud of the work you put in week to week and the results are well deserved.
“A long way to go but I’m fucking getting there mate!”
During our first session we went through a selection of exercises and found that Ed was not feeling the correct muscles during each movement. Unfortunately, this is quite common- people doing exercises such as a seated row or a lat pulldown and feeling their shoulders and triceps which shouldn’t even be in use… By breaking each exercise down into steps, Ed soon felt muscles working that he had never felt before.
I have had the absolute pleasure of coaching Danielle over the past 14 months.
She has now lost over 30kg of fat.
From wearing XXXL clothes to M clothes,
soon to be small.
An incredible amount of strength gain.
The gym has become her stress reliever. We have worked together very closely throughout this and I love every minute of it. The amount of growth I have seen in her makes me so god damn proud.
Lots of love and so fucking proud.
Due to body weight and tightness, with Dani’s very active job, she was constantly getting injured. When we met, getting to the gym was a hurdle so accountability was a must. Dani now trains 3-4 times a week, eats healthy foods with flexibility, and is an absolute BEAST in the gym. We worked around a number of injuries in the beginning, however we have had very linear progression and as her body weight has gone down, we now have little to no injuries.
Today, Dani is even getting hit on in the gym! You said you were very serious about achieving your goals and despite how hard it has been, you really have blown me away with your dedication. It has been so rewarding to see the progress you have made over the past couple months, and I’m very proud.
January to May this year.
4 months between these photos.
When we met, Adam had never been to the gym.
I provide him a personalised program, guide him on how to correctly train, and give nutritional guidance & accountability. Each week, we do 1 PT session, then he does the 2 other sessions individually- following the program. This is the visual difference (So far).
78kg to 69kg
65 years old and has completely transformed since the start of the year. The strength that Kim now has is nothing short of incredible. (See videos)
When we met Kim struggled with weight gain and loved chocolate. Well, she still loves and enjoys chocolate daily; but it is in moderation, alongside more movement and nutritious foods. A love for training and a routine built that I could NOT be prouder of.
Kim: ‘I can’t believe the difference, it doesn’t seem real.’
My natural journey of 8 years:
As a teenager I was overweight and insecure about my body. I would never take my shirt off at the beach and even in the locker rooms at high school, I would do my best to avoid being seen. I developed an unhealthy relationship with food, cardio and ab workouts. I got skinny and underweight; 62kg at 6'4. I ate a very strict diet and obsessed over food to the extent of watching people eat donuts and fast food on youtube in my free time.
It wasn't long from there before I ended up at the opposite end of the spectrum. I began lifting weights as hard as I could (With very little knowledge on form) as well as eating everything in sight. I gained 45 kg. I got injuries. It was evident that the high majority of weight I gained was fat.
Finally, after making a number of mistakes, I learned how to eat and train correctly to continuously improve. I fell in love with the process and stayed consistent. I transformed my body, confidence, mentality and overall quality of life. The gym went from a place I was intimidated by, to a place love and get to go improve myself in every day. Today I utilise everything I learnt throughout my journey, to help other people achieve their goals faster without the mistakes.
For anyone that may be interested, I provide full 1on1 coaching.
I'll show you exactly what to do, when and how to do it, as well as be by your side for every step of turning your goals into a reality.
Today Annie is constantly getting compliments on her legs, about how good she is looking, asking her what she has changed, and even complimenting her bum! Additionally, Annie has added significant strength overall, and has built up to a plank of 4+ minutes… 70 years old and stronger than most 20 year olds!
“I wake up feeling so strong and can finally see my lats and shoulders! Your knowledge in this field is invaluable and I know that you are truly concerned and care about my progress. You genuinely care. You have developed a program for me that pushes my boundaries and the results are now showing. I would ABSOLUTELY recommend you!!! No question there…Because you CARE…. And you PUSH ME!”
female lifestyle
transformation
Annie came to me with the goal of building muscle and trimming down, specifically in her arms, shoulders and back. She wanted to learn correct technique and be pushed, despite having hypertension. Through careful warmup and cooldown routines we have come a long way!
Male Lifestyle transformation
Prior to training due to low back pain, Zahi was unable to lift 10kg. Zahi had a number of issues we had to work on; constant neck and back pain, lack of sleep, feeling tired the whole day, laziness and just overall sore body. He also had the goal of losing fat and building lean muscle.
Today, Zahi has no pain in his back or neck and has completely transformed his body.
“I am feeling so much better, more flexible, more active and always full of energy. Everyone is noticing I have been going to the gym. People are accusing me of enhancements I've progressed so much in a few months... Completely changed my lifestyle. I encourage everyone to come train with Riley. One of the best coaches I’ve ever had!””
Aidan has seen some incredible numerical progressions and physical changes. He came to me with no previous experience and constant neck pain. His main goal was to increase overall strength and address the neck pain.
Today, only 3 months later:
- Bench +60kg
- Squat +100kg
- Deadlift +120kg
Additionally, Aidan no longer deals with neck pain and sees a big difference looking in the mirror. We are not done yet…
“From struggling with bodyweight squats due to mobility, to squatting 100kg+, and significantly increasing my overall strength. I've also noticed improved body build and increase in general health. Riley has helped me in a short time and has been very flexible with routine.”
Strength progress & male lifestyle transformation
Jayden came to me with the goal of losing fat, building muscle, gaining strength and being happy when he looks in the mirror. He was feeling sore, weak, tired, sluggish and had been eating close to nothing while remaining overweight. As a result of eating so little for so long and only doing cardio, he had dramatically slowed down his metabolism. His body was burning fewer calories than people about half his body weight. So with this in mind, the first step was to build his metabolism back up.
I put Jayden on significantly more food than he has eaten in a very long time. Basic, nutritious, protein-rich meals. We began strength training 3 times per week. I also ensured he was going to bed at the same time each night and getting up at the same time each morning, as well as drinking 4L water daily.
The idea was that he had to get over his obsession with the number on the scale throughout this initial phase, and instead look at the results in how he felt, the strength he was gaining, and the changes in his physique. This phase was about boosting his metabolism, building muscle and losing fat at the same time. He struggled to eat all the food at first and was still concerned with the scale for the first few days, however 1 week in he could see improvements in his posture, back & chest and told me he was feeling so much healthier, full of energy and actually finding himself hungry after all the meals!
Jayden weighs the exact same, has gained a significant amount of muscle mass and strength, is eating so much more food and has lost fat simultaneously. Jayden, when you called me a month ago, you said you would give it everything and you truly have. You have made amazing results in a very short time and I’m so proud of you mate. Seeing you have a clear direction; prioritising consistency, non-negotiables, routine and progression is so rewarding.
Progress
Oscar came to me to lose fat, build muscle and make some major changes. He was feeling held down, unhappy with his body and diet, and lacked energy day to day. Oscar being a bit of a party animal still goes hard on the weekends… however he absolutely shows up during our training sessions and as a result has still seen great results. He has managed to gain a significant amount of strength and make major changes to his physique in a short time period. Big things to come 🫡
This is a post to put some recognition, appreciation, & hype towards a girl who came to me to achieve consistency, build strength, learn form and to tone up.
2 months together, having seen her go from a complete beginner who struggled due to chronic fatigue, to a treadmill only gym goer, to having an interest in weights, to strength increasing, to training movements consistently and learning progressive overload, to learning to hype, have confidence and believe in her own ability.
Bronte for the first time in her life is genuinely enjoying the gym and looks forward to it, which is so special to me. Having no issues with consistency anymore, has doubled her strength on essentially everything and is now lunging 45 on her shoulders with ease. I’m very proud of how far you’ve come Bronte, big milestones to come.⚡️
ENjoying the process
Textbook Bulk
Andrew was years into lifting and still believed he couldn't gain weight. Due to his working conditions, he was burning many calories through his daily activities. This meant a large increase in calories and change in programming was necessary, but through consistency he has gained an undeniable amount of muscle mass and strength overall with a now 140kg squat.
Textbook Male Body recomp
Cameron came to me with the goal of losing 20kg and gaining muscle. He was already consuming low calories and not losing weight. His metabolism had greatly slowed down due to poor nutrition, which meant increasing calories through reverse diet and applying progressive strength training was the way forward.
A little over 2 months later, Cameron is down 5kg of bodyfat, has increased calories, increased strength and increased muscle mass. He is looking like a whole new man, with notable muscle development in the back and a much leaner face.