Daniel Ridgley

Fitness didn’t just change my life. it gave me life. The gym became the place where I rebuilt myself. Where I learned who I was. Where I learned who I could be. If you’re reading this feeling lost, stuck, or empty… Let this be your sign. Start. Not to be perfect. Not to impress anyone. Start to reclaim your strength, your time, your life. Start to discover who you are beneath the doubt, fear, and noise. Start today because waiting only keeps you stuck, and every small step forward is proof that you can. ITS MORE THAN FITNESS 💪🏽❤️‍🔥

3 things I regret VS 3 things I’m proud of During my break up 💔❤️ Breakups change you. I’ve done things I’m not proud of, but I’ve also done things I’ll always be proud of. I stayed true to myself. I didn’t run to alcohol, drugs, girls, or false pleasures to numb the pain. I faced it. I felt it. I stayed disciplined. I worked on myself. I learned. I spoke. I opened up. I went through every emotion and I didn’t hide from any of it. So don’t be afraid to feel, brothers. Go through it. Sit with it. Understand it. The pain will hurt, it’s meant to. But don’t give up on yourself. Keep moving forward, one day at a time. Because eventually, You’ll see the purpose behind it all🗣️❤️ #MORETHANFITNESS

Everyone sees the highlight reel. But not everyone knows the story behind the man. This is my story so far, the wins, the heartbreaks, the lessons, the rebuilds, the nights I didn’t think I’d make it through, and the mornings I decided to try again anyway. I’ve fallen. I’ve lost myself. I’ve escaped through alcohol, drugs, parties, and pain. I’ve rebuilt from nothing, more than once. But every time I got knocked down, I learned something powerful 👇🏽 No one’s coming to save you. You have to save yourself. This life has broken me. But it’s also built me. And every single piece of that journey has made me who I am today. If you’re reading this, wherever you’re at, just know this, You’re not too far gone. You’re not behind. You’re just being shaped. Keep showing up. Keep fighting. And trust that the pain is building the man you’re meant to become. Your story isn’t over. It’s only just beginning ✨❤️‍🔥 #MYSTORYSOFAR #ALLIN

Hill sprints 🏔️🔥 Hill sprints are one of the most powerful ways to naturally support healthy testosterone levels. Sprinting uphill forces your body to recruit massive amounts of muscle fibres through the legs glutes and core while pushing your nervous system to maximum output. This intense explosive effort can help stimulate anabolic hormones like testosterone and growth hormone. Hill sprints also help reduce excess body fat improve insulin sensitivity and build real athletic power and conditioning. Short intense explosive work. That is how athletes are built. Try this workout 👇🏽 20 Total Rounds (20 Mins) 10 Sec All Out Sprint 50 Sec Walk/Recovery OUTSIDE: Find a solid incline. Nothing crazy steep, but enough to challenge you. Sprint for 10 seconds ALL OUT. This isn’t a jog. This isn’t 80%. This is send it. Walk back down for 50 seconds as your recovery. Repeat for 15–20 rounds. TREADMILL OPTION: Set incline to around 6–7%. Pick a pace that is challenging but allows you to stay consistent across all rounds. 10 seconds hard effort. 50 seconds rest (step off or slow right down). Repeat. #NATURALTESTBOOSTER

Sunday lessons @kaungmyat93 🥗📚 Today was about teaching the young man on how to fuel the mind & body for health & performance 🧠⚡️ Shoutout to @gorilla_supplements_ for suppling us with the best protein powder in game 🔥💪🏽 #NUTRITION #REALFOOD #MORETHANFITNESS

My current training split 👇🏽 Monday: Lower Body + 10k Steps Tuesday: Cardio & Abs + 10k Steps Wednesday: Upper Body + 10k Steps Thursday: Cardio & Abs + 10k Steps Friday: Lower Body + 10k Steps Saturday: Hill Sprints + Upper Body Sunday: Rest Day + 10k Steps I’m following my new training cycle “look good feel good” on the strong & shredded plan. Day 1. Strength Day We’re lifting. Focus is progressive overload across the four weeks. We’ll prioritize traditional compound barbell movements building strength, muscle, and a solid foundation. On top of that, you’ll hit 10,000 steps. Day 2. Cardio + Steps No lifting. You’ll still get your 10,000 steps in, but we’ll add a 30–45 minute cardio session. This keeps fitness high, supports recovery, and helps you stay lean. Then we repeat. Strength. Cardio. Back and forth. Simple structure, high consistency, real results. Non negotiable: 10,000 steps every single day 🚶 Week 1 done and feeling GOOD! 💥 #TRAININGSPLIT #LOOKGOODFEELGOOD

Saturday Sprints & Charms 🔥 2km Warm Up: (Easy) “Hill Sprints” 20 Total Rounds 20 (Mins) 10 Sec All Out Sprint 50 Sec Recovery 2km Cool Down: (Easy) Chest & Arms @the.cult.rawai A.) “Chest” 4 Total Sets: 6 Bench Press *Rest 10 Secs; 12 Incline DB Bench Press *Rest 10 Secs; 24 Banded Chest Flys *Rest 2-3 Mins. X4 Sets! B.) “Triceps” 4 Total Sets: 6 Incline Bench Press *Rest 10 Secs; 12 DB Push Ups *Rest 10 Secs; 24 Banded Tricep Extensions *Rest 2-3 Mins. X4 Sets! C.) “Pump” 4 Total Sets: 30 Sec Max KB Gorilla Rows 30 Sec Max Tricep Bench Dips Rest 60 Secs. X4 Sets!

Quit overthinking. Start creating 🎬 @the.cult.rawai @cult.bodyshop @nikii_fabian

Friday workout 👇🏽 10 Min. EMOM: (10 Rounds) 5 Barbell Deadlifts Rest 5 Mins; B.) “Bodybuilding” 3x8 Barbell Front Squats 3x6 Barbell Bulgarian Split Squats 3x8 GHR *Rest 90 Secs Between All Sets Rest 5 Mins; C.) “Conditioning” 20 Minute. EMOM: (20 Rounds) 5 Dual KB Hang Cleans 5 Dual KB Push Press 5 Dual KB Front Squats *KB Weight: 24/16kg #LOOKGOODFEELGOOD #FINISHTHEWEEKSTRONG

Do something that You give a f#ck about ❤️‍🔥☝🏽 Happy Friday.

Power isn’t given, it’s forged. First He takes everything you lean on. Then He shows you what you really are. Most people break and stay broken. A few rebuild into something unstoppable…

My go to breakfast 👇🏽 100g Egg Whites 2 Eggs 5g Butter 1 Tortilla Wrap 300g Low Fat Chobani Yoghurt 200g Watermelon 200g Pineapple 100g Straw Berries 50g Frozen Beef Liver Calories: 762 Protein: 66g Carbs: 80g Fats: 20g