TRANSFORMATION SPECIALIST 🌍 @ryan_spiteri

WBFF PRO | Co-Founder @onesthealth
.
✳️100% Custom
🚻Males & Females
🌍Worldwide
.
TRANSFORM IN 8 WEEKS
🔥GAIN CONFIDENCE
🎉was $416, now $79
⬇️ START NOW

ryanspiteri.com/boss-mvmt

3,657 posts 1,729,294 followers 465 following

Instagram photos and videos

My basic top tips to a healthier life!
⠀⠀⠀⠀⠀⠀⠀⠀⠀
A few simple fundamentals we can all do to increase general health and well-being.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
1. Walk at least 10,000 steps a day
2. Magnesium and Vitamin D are the most common deficiencies, assess blood work and supplement with them.
3. Get more sun.
4. Implement resistance training at least 3 times a week.
5. Supplementing with fish oil - Most of us don’t get enough DHA and EPA - a multitude of benefits.
6. Have more sex - it sounds funny, but it’s a great calorie burner (for some), and has lots of health benefits.
7. Consume lots of vegetables - Micronutrients, Fibre, Minerals, Electrolytes - all the good stuff.
8. Laugh more -> get a funny best friend like @meadesdaniel - Dopamine release!
9. Consume more water - I personally drink around 4-5L a day.
10. Sleep more, and correct sleeping problems if you have them.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
10 simple tips, that most of us can do easily and daily, combined with well-planned eating habits and you are on your way.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Most likely no surprises here for anyone, not a miracle list, just the truth, I sometimes think we all get caught up focusing on small modalities and can forget the big picture.
I not only try and improve my client's body composition but utilize these simple things, that sometimes get neglected. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
The benefits of being consistent with these simple 10, is not only physical but mental, something a lot of us could focus more on, it is much easier to build a healthy mind and physique simultaneously, then playing catch up later on.

10,490

🔥START YOUR TRANSFORMATION 👇HOW TO JOIN👇 📲Click the link in my bio @ryan_spiteri OR Visit RyanSpiteri.com ⠀⠀⠀⠀⠀⠀⠀⠀⠀
100% MONEY BACK GUARANTEE
Was $416, now only $79
⠀⠀⠀⠀⠀⠀⠀⠀⠀ ✅100% Custom ✅Males & Females ✅Flexible dieting ✅Carb Cycling ✅Choose your favourite foods ✅No meal timing ✅24/7 support ✅Perfectly calculated for you ✅Includes Macros & Calories ✅Cater for all intolerances ✅Money back guaranteed ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🚨GET STARTED 📲Click the link 🔗 in my bio @ryan_spiteri or Visit RyanSpiteri.com

1,858

START YOUR TRANSFORMATION
👇HOW TO JOIN👇
📲Click the link in my bio @ryan_spiteri OR Visit RyanSpiteri.com
.
100% MONEY BACK GUARANTEE
.
✅100% Custom
✅Males & Females
✅Flexible dieting
✅Carb Cycling
✅Choose your favourite foods
✅No meal timing
✅24/7 support
✅Perfectly calculated for you
✅Includes Macros & Calories
✅Cater for all intolerances
✅Money back guaranteed
.
🚨GET STARTED 📲Click the link 🔗 in my bio @ryan_spiteri or Visit RyanSpiteri.com

4,239

🔥FULL CHEST WORKOUT FOR GROWTH💪
👈SWIPE LEFT + BOOKMARK ↗️
📲TAKE MY 30 SEC PHYSIQUE QUIZ IN BIO @ryan_spiteri
⠀⠀⠀⠀⠀⠀⠀⠀⠀
✳️Sets: 4
✳️Reps: 8-10
✳REST: 90 sec
⠀⠀⠀⠀⠀⠀⠀⠀⠀
🔥LOSE FAT WITHOUT GIVING UP YOUR FAVOURITE FOOD
👇HOW TO JOIN👇
📲Click the link in my bio @ryan_spiteri OR Visit RyanSpiteri.com
.

29,592

🔥3 UNIQUE LEG EXERCISES TO TRY
📲TAKE MY 30 SEC PHYSIQUE QUIZ IN BIO @ryan_spiteri
⠀⠀⠀⠀⠀⠀⠀⠀⠀
✳️Sets: 4
✳️Reps: 8-10
✳REST: 90 sec
⠀⠀⠀⠀⠀⠀⠀⠀⠀
🔥LOSE FAT WITHOUT GIVING UP YOUR FAVOURITE FOOD
👇HOW TO JOIN👇
📲Click the link in my bio @ryan_spiteri OR Visit RyanSpiteri.com

5,409

🔥ADD THESE 3 TRICEP EXERCISE TO YOUR ARM WORKOUT💪
👈SWIPE LEFT + BOOKMARK ↗️
📲TAKE MY 30 SEC PHYSIQUE QUIZ IN BIO @ryan_spiteri
⠀⠀⠀⠀⠀⠀⠀⠀⠀
✳️Sets: 4
✳️Reps: 8-10
✳REST: 90 sec
⠀⠀⠀⠀⠀⠀⠀⠀⠀
🔥LOSE FAT WITHOUT GIVING UP YOUR FAVOURITE FOOD
👇HOW TO JOIN👇
📲Click the link in my bio @ryan_spiteri OR Visit RyanSpiteri.com
.

27,724

5,916

🔥TRY THIS HAMSTRING EXERCISE
📲TAKE MY 30 SEC PHYSIQUE QUIZ IN BIO @ryan_spiteri
⠀⠀⠀⠀⠀⠀⠀⠀⠀
✳️Sets: 4
✳️Reps: 12-15
✳REST: 90 sec
⠀⠀⠀⠀⠀⠀⠀⠀⠀
🔥LOSE FAT WITHOUT GIVING UP YOUR FAVOURITE FOOD
👇HOW TO JOIN👇
📲Click the link in my bio @ryan_spiteri OR Visit RyanSpiteri.com

4,385

The early entrepreneur Instagram grind
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Something many successful people have in common and preach?
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Getting up before everyone else...
Getting up before the sun rises...
The 3am alarms, the 4am alarms...
There is a “champion mentality” feeling of doing this
But this should only be done if one is going to bed early also!!
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Being sleep deprived is not cool
Being sleep deprived is not hardcore
Being sleep deprived will not be helpful towards your goals
⠀⠀⠀⠀⠀⠀⠀⠀⠀
So many priories training, diet, supplementation, recovery modalities but only get 3-4 hours sleep a night.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Something I preach is the importance of sleep - and I want all my clients getting as much sleep as possible.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
The benefits of sleep are endless, we all know this.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
There is still so much to learn about the mechanisms behind sleep, but it’s quite clear the quality of sleep is just as important as the “quantity”
I work late most nights, but I also arise around 9am ensuring I get at least 7 hours, but aiming for 8-9 is ideal.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
A few tips I utilize:
⠀⠀⠀⠀⠀⠀⠀⠀⠀
* Cut Caffeine/stimulants early in the day
* Get off your phone early, as LEDs may inhibit melatonin.
* Try reading a book, meditating or listening to some calming audio before you sleep.
* Use a sleeping aid supplement such as @onesthealth Thermoburn PM.
* Consume your daily water intake a good 3-4 hours before bed to ensure you aren’t up all night using the toilet.

34,580

23,594

START YOUR TRANSFORMATION 👇HOW TO JOIN👇 📲Click the link in my bio @ryan_spiteri OR Visit RyanSpiteri.com .
100% MONEY BACK GUARANTEE
. ✅100% Custom ✅Males & Females ✅Flexible dieting ✅Carb Cycling ✅Choose your favourite foods ✅No meal timing ✅24/7 support ✅Perfectly calculated for you ✅Includes Macros & Calories ✅Cater for all intolerances ✅Money back guaranteed . 🚨GET STARTED 📲Click the link 🔗 in my bio @ryan_spiteri or Visit RyanSpiteri.com

4,455

🔥FULL BACK WORKOUT FOR GROWTH💪
👈SWIPE LEFT + BOOKMARK ↗️
📲TAKE MY 30 SEC PHYSIQUE QUIZ IN BIO @ryan_spiteri
⠀⠀⠀⠀⠀⠀⠀⠀⠀
✳️Sets: 4
✳️Reps: 8-10
✳REST: 90 sec
⠀⠀⠀⠀⠀⠀⠀⠀⠀
🔥LOSE FAT WITHOUT GIVING UP YOUR FAVOURITE FOOD
👇HOW TO JOIN👇
📲Click the link in my bio @ryan_spiteri OR Visit RyanSpiteri.com
.

18,423