Trainwithrahis

The habits we normalize today shape our health tomorrow.

In many families, eating more is seen as a sign of love. But when children are constantly encouraged to eat beyond their hunger, it can make it harder for them to build a healthy relationship with food.

This isn't about blaming parents or grandparents—they usually want the best for their children. It's about questioning traditions that may no longer serve us in today's environment, where calorie-dense foods are available everywhere and lifestyle diseases are becoming more common.

Healthy eating doesn't mean eating less.
It means eating the right foods, in the right amounts, while learning to listen to your body's hunger and fullness cues.

💬 Comment FOOD and I'll send you my complete guide to building a healthier plate and making better food choices.

Flat shoulders? Stop wasting time.

This 30-minute dumbbell shoulder workout is designed to hit all three heads of the deltoid for fuller, stronger, more balanced shoulders.

Train with intent. Focus on controlled reps, full range of motion, and progressive overload.

💬 Comment "TWR" and I'll send you my complete workout plan for every muscle group straight to your DMs.

Save this workout so you can use it on your next shoulder day. 💪

Your ancestors didn’t have a “diet plan”… they had a lifestyle.

They moved more, ate simpler, and their food matched their activity. Today, we kept the food but lost the movement.

The goal isn’t to go back in time — it’s to bring back the habits that made humans healthier.

Comment FOOD and I’ll send you the breakdown.

If I could only do 5 exercises for the rest of my life, these would be my picks.

✅ Squat
✅ Deadlift
✅ Bench Press
✅ Row
✅ Overhead Press

These compound movements train the most muscle mass, build real-world strength, and give you the biggest return on your time in the gym.

Master these first, stay consistent, and you'll build a solid foundation that carries over to almost every other exercise.

Which one is your favourite compound lift? Let me know in the comments. 💪

Comment "plan" if you want my complete workout plan, and I'll send it straight to your DMs.

The problem isn't always the weight you're lifting—it's often your exercise selection and the way you combine them.

This 30-minute dumbbell shoulder workout is designed to hit all three heads of the deltoid for fuller, stronger, more balanced shoulders.

Train with intent. Focus on controlled reps, full range of motion, and progressive overload.

💬 Comment "TWR" and I'll send you my complete workout plan for every muscle group straight to your DMs.

Save this workout so you can use it on your next shoulder day. 💪

Everyone talks about Haaland's strength, speed, and goals.

But one habit behind his performance has nothing to do with the gym.

It's something he prioritizes every single night.

Most people focus on training harder. Elite athletes focus on recovering better.

Sleep isn't just rest—it's when your muscles repair, your hormones rebalance, your brain recovers, and your body prepares to perform again.

If you're sleeping 5–6 hours and expecting elite results, you're making progress much harder than it needs to be.

Watch till the end to see the simple sleep habit Haaland uses—and how you can apply it to your own life.

What's your average sleep every night? 6, 7, or 8+ hours? Let me know below.

When your old client comes back for more 💀🔥. Legs are shaking, but the foundation is growing. Consistency > Everything.

Want to try our exact routine? Comment “LEGS” and I’ll send you the full week workout split! Let's get to work 🫵💪.

You don’t need a “perfect” breakfast.

Just a balanced one.

Protein high.
Keep it simple.
Stay consistent.

Erling Haaland doesn't eat like an athlete "should" — he eats like one who actually wins. 🥩⚡
6,000 calories a day. Eggs on sourdough + raw milk coffee to start. Seabass and veg to fuel the afternoon. Then dinner: ribeyes, tomahawks, liver, heart, raw honey — the foods nobody talks about but the ones your body actually runs on.
Recovery isn't an afterthought either — sauna daily, ice baths, red-light therapy, mouth taped shut at night, blue-light glasses before bed. Every hour of his day is doing something for his performance.
You don't need a home sauna or 6K calories to steal the principles: real food, real recovery, real consistency.
👇 Comment FOOD and I'll send you the full breakdown.

Still training one muscle a day and wondering why nothing's changing?

Your body grows when you train each muscle often enough and recover properly—not when you destroy one muscle once a week.

A well-structured split can make a huge difference in your progress.

Train smarter. Recover better. Grow faster.

💪 Comment JACK and I'll send you my complete 5-day workout plan.