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The RYM Method: Free Community

Public • 1.9k • Free

4 contributions to The RYM Method: Free Community
Why more muscle matters!
Today was my deadlift day, and I’ve set a goal of double my body weight for 10 reps. Today, I hit 130kgs for 8 reps, and next week, I’ll aim to add another rep before increasing the weight. One of the key focuses in the RYM Method is helping you build more muscle. You might look at me and think, "I’ll never lift what Kitty does," but you don’t need to. What matters is becoming stronger and more capable than you are now! When I met Craig, he helped me focus on what truly mattered for changing my body. For so long, I went down every rabbit hole, trying all sorts of things 🤣, but everything became so much easier when I simplified my approach and mastered the basics. When it came to strength training, I committed to the number of days I could realistically train. There’s no magic number—you just need to figure out what works for you and stick with it. You can get amazing results training just three days a week! Once my training schedule was set, I focused on: 1. Exercise selection: Prioritising compound lifts that would make the biggest difference. 2. Execution and effort: Mastering technique and pushing every set close to failure, doing two sets per exercise. 3. Progression: Each week, I tried to beat my calculated 1-rep max by at least 1 kg. Some weeks, I achieved more; other weeks, I didn’t—but I stayed consistent. I made sure my nutrition aligned with my goals and got into the habit of prepping food each week. Of course, life happened—there were weeks I couldn’t train because of work, sickness, or even breaking my arm! But I didn’t throw in the towel. Instead, I focused on where I could be in 12 months instead of just 12 weeks. You’ve got to stop chasing quick fixes and stay committed to the journey and who you want to become, even if detours come your way. And when shit happens, don’t throw the baby out with the bathwater—focus on what you can control and take consistent, imperfect action. When I look at all the amazing transformations in our program, the one thing they all have in common is that their journeys weren’t linear.
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Bellinda Boyd
Carey Hedges
Kitty Blomfield
Adjoa Quainoo
Robyn Chavez
New comment 3d ago
Why more muscle matters!
1 like • 3d
Fantastic!!! You are really inspiring me Kitty🤗
Squats
Melinda Davidson 10:51am Hi Kitty and @Craig McDonald I am really enjoying this space, I have changed up my weight program drastically and am happily making some gains, I winter in Antigua and have a small hotel gym to use, the only exercise I can’t do here is seated rowing. I have switched in hypertension with some weight, not a perfect switch I know but I figure I will strengthen lower back and hamstrings which won’t hurt? I am currently doing your 3 day split :upper, lower and full body.. I really like it but hate doing legs, always my weakest link. My main question is squats, I am have a hard time getting low enough, partly fear even though I use a smith machine with stops.. other issue is I am weak when I get into the lower squat…. Any suggestions as to what additional move I can do to help strengthen those ligaments and tendons in that area so I can lift heavier in the squat and go lower…
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Craig McDonald
Melinda Davidson
New comment 3d ago
0 likes • 3d
Thank you Craig, I was doing goblet squats and found that holding the 50 lb dumbbell was becoming awkward so I went to the bar squats however will change it up to holding the dumbbells in each hand by my sides and will go back to the bar squats with heels raised when I can’t hold the dumbbells any longer. Really appreciate your advice!
Food prep made easy and bloody delicious!
Each week I prep food, it doesn’t have to complicated or boring - I’m so excited for this! 4kg chicken thighs (skinless) marinated and cooked at 200 degrees for 30 minutes - 1 cup soy sauce (use tamari for gluten-free) - 1/2 cup honey (adjust to taste for sweetness) - 8 garlic cloves, minced - 1/4 cup rice wine vinegar (or apple cider vinegar) - 1 tablespoon fresh ginger grated Middle Eastern Kofta-Style Meatballs (this does about 500g) • 1 tsp ground cumin • 1 tsp ground coriander • 1/4 tsp ground cinnamon • 1/2 tsp allspice • 1/2 tsp smoked paprika • 1 tsp dried parsley or 2 tbsp fresh • 1 tbsp fresh mint, chopped I roll them into 50g balls cook at 200g for about 20-30mins. Then I made tzatziki and I’m obsessed with this salsa at the moment. - Cherry tomatoes - Fresh coriander - White onion - Fresh lime This will all keep in the fridge for a week. You can make loads of things out of these basics. - Soft shell tortillas with chicken or meat balls, salsa, tzatziki or with lettuce, tomato, Parmesan cheese, tomato salsa, red onion, low fat greek yogurt - Meat balls or chicken with white rice, tzatziki, salsa and I add fruit, juice or coconut water - Tonight having meat balls with airy fryer potatoes, tzatziki, salsa, oj and passion fruit juice. - Chicken with low fat jarlsberg, tomato, red onion toasted sourdough sandwich - You can also add salad or veg to any of these and other condiments There’s so many combos these are just my favs. If I’m tracking which I am at the moment because I’ve set myself a body composition goal for 2025 I don’t track any of the fresh herbs, spices or marinades as they have so little calories and I drain off the liquid from the chicken. With the tzatziki I only track the low fat Greek yogurt. Eg if I have 50g of tzatziki I put in 50g of yogurt as there isn’t a lot of other ingredients and they have so little calories. For the salsa I only track the tomatoes if I have a big serve if it’s under 100g I don’t track it. Makes the whole process so much easier when it comes to tracking and making different meals.
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Bellinda Boyd
Kitty Blomfield
Nicola Thomas
Vanessa Chrysanthou
Lexy Nairn
New comment 2d ago
Food prep made easy and bloody delicious!
1 like • 5d
Sounds delicious and makes the week of tracking easier. Thank you Kitty
Hello Everyone
I’m Melinda from New Brunswick Canada, I am 55 and have gained 15 lbs over the last 5 years. It’s been a struggle for me to lose this weight. Started weight training last year and have just switched my program to your 3 day program, I am excited to learn more!
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Kitty Blomfield
Heather MacNeil
Melinda Davidson
New comment 30d ago
1 like • 30d
@Heather MacNeil that’s great! You are right! Nice to have a fellow maritimer. Thanks for reaching out
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Melinda Davidson
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10points to level up
@melinda-davidson-7879
Retired, Mother, Wife, live in Canada, love to travel, workout, read, and eat good food!

Active 1d ago
Joined Dec 14, 2024
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