About RH Personal Training LLC

All bodies are not created equal, and at RH Personal Training LLC we believe Personal Training should be just that, PERSONAL. Whether you are looking to get lean, stronger, build muscle, or just learn healthier habits, we are here to assist you on your journey to becoming your best self possible. Combining balance, flexibility, plyometric, and strength training, you will learn to unleash your inner athlete, and enjoy the process of challenging yourself mentally and physically, all while having fun along the way.


Specializing in weight loss, corrective exercise, and performance enhancement, we are here to help fine tune your body to perform at its highest level possible.


Services

1-on-1 Personal Training

  • Personalized monthly workouts
  • Video exercise demonstrations
  • Specific nutritional guidance
  • Face-to-face interactions

Group Training


  • Benefits of 1-on-1 training
  • Extra accountability
  • Workout with a friend / partner
  • Motivational environment


Online Personal Training

  • Benefits of 1-on-1 training
  • Virtual 1-on-1 meetings
  • Weekly check ins

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Interested in learning more? Fill out the information below leaving a brief but specific message as to what you want to achieve, why you want to achieve it, and when you want to achieve it by. We will be in touch shortly.

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The man. The myth. The legend 🫑 ‼️HUGE congrats to Eric for finishing his first 70.3 iron man race‼️ From telling me he wanted to run a 5k four years ago to accomplishing this today has been an incredible journey to watch!
HUGE shoutout to my client Eric for crushing the HYROX competition this weekend ❗️ - He finished with a 1:19:58 time, 7th in his age group and 108 / 354 overall. All within his first time trying the competition. - Super inspiring to see him and all the other athletes out there crushing their goals
Better Every Day
Some rings and balls action on a Friday
We’re putting in the work in 2023! January is half way over. If your fitness goals are already falling off let me help you get them back on track!
Some client progress videos over the last couple weeks - Banded assisted pull-ups, Shoulder mobility, Squat PRs, and Deadlift PRs.
HUGE congrats are in order for Eric on completing and dominating in his first Olympic triathlon. He has overcome a handful of injuries and obstacles but worked his ass off every single day to get it done regardless. Honored to have been able to help you accomplish this goal and I look forward to seeing what challenge you take on next @ironlung1472
My client Eric is getting close to that Captain America physique! Just in time for summer - Roughly a two year difference between these pictures. Two years of constant hard work and dedication. Even while working around injuries he is always putting in the work! - I cannot help you grow a beard this awesome, but I can put you on the same path Eric has taken. DMs are always open for questions!
If you aren’t doing hip thrusters, you’re doing something wrong - 4x10 Barbell hip thrust, single leg hip thrust, single leg hamstring slider curl - Leave the pancake butts in 2021
πŸ”₯Hamstring FinisherπŸ”₯ - Hamstring curls w/ the sliders + resistance band - These can be a nice variation / progression from a normal hamstring curl machine - If these are still to hard work up to them by using only the sliders and/or only the eccentric portion of the movement
πŸ”₯Shoulder Tap / Bear Crawl variation πŸ”₯ - Throw these in as a warm up or as a super set to blast your full body - The foam roller adds extra instability if they’re too easy without it - Keep hips as stable as possible and back as flat as possible. - As always DM me with any fitness questions or posts you would like to see!
πŸ”₯ 600lb sled push at 49 years young πŸ”₯πŸ’ͺ🏻 - This isn’t something we do regularly but it’s always fun to see how hard you can push your body - The sled can be an alternative to testing out max strength / power vs squat / deadlift / etc
Transformation Tuesday: @nadi_panchi has come a long way since we have first met! - From 169lbs ➑️ 145 lbs and 27% body fat ➑️17% body fat - It has been an honor to help guide you through the hard work and I look forward to seeing you contribute to progress!
πŸ’₯ Blast the core without doing hundreds of sit-ups πŸ’₯ - Single arm Row on Bosu - keep hips symmetrical and stable as possible - Dead bug w/ medicine ball - keep the ball trapped between an arm / leg at all times, pushing the two together as hard as possible until switching sides.
Core training doesn’t / shouldn’t consist of hundreds of sit-ups - Tossed a couple core exercises in Brendan’s push day today - Single arm floor press w/ feet elevated. Main focus is keeping the body stable and symmetrical while keeping the weight controlled - Modified Copenhagen plank on the BOSU. Main focus is keeping the body straight and hips pulled up towards the ceiling
Cost of 1 night out in Chicago > Cost of Personal Training - Personal Training doesn’t have to be expensive - The average night out in Chicago (according to eventbrite) costs $90 - With less than that you can work with a trainer 1x a month, receive a monthly workout plan, nutritional guidance, and have an extra accountability / motivation factor to help you achieve your goals - If becoming healthier is something you are serious about achieving there are always possibilities - If interested in learning more shoot over a DM and let’s get to work πŸ’ͺ🏻
Some lower body / hip warm ups for y’all to try out. Idk the names so might be making them up. - Fire hydrants - focus on squeezing the glute at the top and keeping the knee high throughout the movement - No clue what the second is called but again squeeze glute / hamstring at top of the movement, - Leg circles? Keep leg as high as you can throughout the movement (very humbling for me)
Fitness can be tough, but working with a professional who pushes you mentally and physically, gives you a step-by-step plan, and helps keeps you accountable makes it a whole lot easier - If that sounds like something you would benefit from shoot over a DM and let’s get you on the path to success - In person training, virtual training, and online programming all available
Goal: loosen up the shoulder joints and activate the posterior chain without having to do 1000 reps - Also idk why insta doesn’t allow music, but it doesn’t, so please enjoy watching in silence
In honor of making myself squat 3x a week again, here’s 3 stretches that I’m telling myself I need to do more but I hate stretching so we’ll see about that
Next Up
Hunched over a laptop for 10 hours a day? Here’s some rotational movements to help keep those spines healthy - T-Spine rotation: keep hips/ legs static, rotate one elbow through a full ROM between opposite arm and ceiling - Deep squat w/ rotation: sit between the hips, keep everything stable besides trunk during rotation, rotate reaching as far towards the ceiling as possible - Worlds Greatest Stretch: start in push up position, bring one foot forward as close yo hand as possible, reach that hand as far across your body as possible, then rotate it reaching towards the ceiling. Repeat 5x then switch or alternate on every rep.
Starting 2022 off with more momentum than a Kettlebell swing - One week into the new year and it’s already been a great one. Excited for what’s to come.
πŸ”₯Core activation / warmup πŸ”₯ - McGill Sit-up - keep back in a mostly neutral position, hold top position for 5-8 seconds, push low back into the floor - Side plank - stay as lateral as possible, push hips towards the ceiling - Dead bugs - keep low back pushed into the floor, slow and controlled movements - Use as a warmup before lifting or as a core finisher at the end of a workout πŸ‘ŠπŸ»
After 5 years in the health and fitness industry I am super excited to be taking the next step in my career by going independent and starting RH Personal Training LLC - Creating something that is my own is going to push me to consistently provide the best service possible to all of my clients and force growth upon them as well as myself - Training out of @foxtrainingfacility.ftf I will be offering a very personal training experience in a gym setting that is as Covid friendly as it could possibly be - Anyone in the Chicago area interested in learning more please feel free to reach out (anything posted before this post does not represent RH Personal Training LLC)
Shout out to my client Eric @ironlung1472 for completing his first Sprint triathlon and coming in 5th in his age group! *correction- 109th overall! - You’ve come a long way from telling me you wanted to run a 5k one year ago. Super inspiring, it was an honor to help guide you through the process!
32 chin ups to start the day - @davidgoggins where you at
10 swings, 50 jump ropes, repeat every minute. 15 min total - Do you not have time to workout or are you fearful of doing something tough - @whitesox sweeping the @cubs today 🧹 🧹 🧹
QUIT USING YOUR SHOULDERS - A couple movements I see people do in which the point is usually to isolate a muscle and instead they let their shoulders take over - Shrugs. By far my favorite way to do these. Use an incline bench to turn the movement more into a row and put the focus into your traps where it’s supposed to be - Bicep curls. Quit letting your elbow jet back past the midline of your body (these could’ve been a little better). When you start the curl push your elbow forward slightly to help isolate your bicep and not your front delt - Go @whitesox
Channelling my inner @tristan_wirfs74 this morning. Just need to add a couple hundred pounds to these jumps.
Still no weight belt, so we improvise.
Stole this from @niceandneatthepodcast - Do you want to be entertained or do you want to be in shape? - Don’t think I’ve never heard a more relatable phrase to fitness / training
My client @nadi_panchi has come a longggg way. From hardly being able to do any chin ups, to repoing out 5 with 50 lbs. A new squat PR of 285, and a deadlift PR of 330 lbs all at 145 pounds body weight. Keep it up man!
Working
Told myself I’d dunk a basketball by end of summer so here we are - Weighted jump squats 5x5 followed by non weighted jump squats 5x5 after about 5 sets of heavy squats
My client @nadi_panchi with a nice 2.5x body weight deadlift @ 385 - 400+ coming soon
Just having fun with it
Here’s Eric doing some 5 sec. eccentric + 5 sec. pause tsunami bar squats. Working on form and control while we take a step back from lifting heavy - Anything with the tsunami bar will put you in your place real quick, especially with the slow eccentric.
Said I was gonna rest the legs today - Here we are now
For those who “don’t have time” to eat - 2 scoops @redcon1 protein + 2-3 cups mixed fruit + Water = ~500~ calories, 5 min prep
Couple core exercises from our session last week - Paul here plays some sort of sport almost every day he has the time, so we’re always trying to find ways to work through different planes of motion and increase balance and proprioception.
Couple clips from yesterday’s workout - Once a week I try to do a lower intensity workout just focusing on balance/core work - The goal is to not slip and fall on any ice this winter. So far so good.
My client @nadi_panchi hitting a new PR of 355 x 5 @ 152lbs body weight on trap bar deadlift πŸ’ͺ🏻
Pistol Squat decline vs flat foot - First vid shows regression with foot at an angle, making ROM easier through ankle - Second shows normal stance - Back should be straightened out on both
Exercising without nutritional structure vs exercise with proper nutrition. No way around it. #clientprogress
It’s not always about lifting as heavy as possible. Walter demonstrating a single arm chest press variation superset with single leg hip extensions, both for sets of 15. Targeting upper body, lower body, and core/stabilization all in one.
Meet Eric. 48 years old. Knocking out 5 muscle ups. πŸ’ͺ🏻
Quarantine day 14 - Attempted to make a row machine today - Attempt 1: Band anchored on by a hoodie string, worked for about 5 min of rowing until the string snapped and band slapped me in the stomach - Attempt 2(video): A leather belt will be strong enough to not snap right? Wrong. Slapped in the stomach even faster than the first attempt - Done with fitness for today
Another simple workout for ya. Mostly posterior chain -Hip Ext x15 -Face Pull x15 -Row x15 -Bicep Curl x15 -RDL x15 -Sprints (not shown) 5 rounds, no break
Came to the realization that 99% of people probably don’t want to workout outside, so here’s a simple way to use bands inside your home - Take a drawstring off a sweatshirt (or shoelace, but the thicker the better) -Chug a gallon of Tropicana orange juice, keep the empty container -Tie the shoelace around the handle(DOUBLE KNOT!) -Secure the gallon around the opposite side of a closed door -Wrap your band around the lace, and adjust as needed P.S. I take no responsibility if your string breaks on you and I haven’t tried this yet sooooo if that happens, sorry 😬
No gyms open for who knows how long. Just ordered these bands for some at home workouts (coming soon). Stay healthy people!
CHICAGO PEOPLE! Come on down to the Merchandise Mart Lobby 7-2pm today and help us raise money for the Greater a Chicago Food Depository. 2 minutes is all we need. For every calorie burned we are donating 50 cents! See you all there!
I think I’ve found my new favorite Split Squat variation - These felt super stable for a split squat (the hand assist obviously helps) and I was able to load these much heavier than I would for normal split squats - Try it out and let me know what you think!
Busted out the bamboo bar today to work some upper body stabilization - Did a 3 minute hold at the top position with roughly 30% (90lbs) of my 1RM, and I think I have just found my new favorite upper body finisher - Sounded super easy in my head, until about a minute in when I was shaking like a scared dog - Never tried the bamboo bar before, come on into @rivernorthgym and give it a go
My client @nadi_panchi demonstrating a Paloff Press variation, with a 5 pound weight in the middle of the band - Punch the weight out and then stabilize it while it shakes around - We were using this to prime the core before heavy deadlifts
Added a little twist to today’s benching session - It was very humbling and surprising how much difficult this felt for a single with a little added instability, or I’m just getting weaker? Idk. - Heavy weight isn’t always needed to progress, instability can be a great tool to producing progress as well.
Another day, another leg workout - Working on explosiveness today with the first two movements - 10x2@30 sec rest Safety Bar Squat with chains - 10x2@30 sec rest Trap Bar Deadlift with chains - The whole purpose of the chains are the force you to quickly accelerate, as the weight gradually increases as the chains lift off the ground - 3x8 Landmine Reverse Lunges (use straps as your forearms will fatigue before your legs if you don’t) - 4x6 Hip Extenstion with 3 abductions at the top of each rep. Worst glute burn I’ve ever felt by far!
A couple clips from today’s upper body session - Floor press working up to a heavy single. The lack of leg drive and trying to start from a sticking point on these makes them much harder than it looks - Kneeling Single Arm rows 3x8@60 sec rests with a 50 rep burnout at the end of the last set with both arms - Last Pulldowns 3x20/15/10 @60 sec rests followed by a stretch and trying to hold on after the last one - Try some of these out and let me know what you think! As always feel free to DM me with questions.
500 pound sled Vs my client @nadi_panchi, and Nadeem came out on top - More than 3x his own body weight - Who’s up to the challenge and can push more than him?
Balance challenge coming at ya - Single Leg RDL ➑️ Single Leg Pistol Squat on a Bosu - I superset these with hang cleans, after deadlifts, and my glutes were on πŸ”₯
Push ups getting to easy? Try these out next time instead - My client Eric demonstrating a few different ways to do push ups with a resistance band - Try it out first with your feet on the ground - Progress to feet on stability ball - Finally to one foot hovering off of the ball
Switching it up a bit for the next month or two with some more proprioceptively challenging exercises, focusing more on balance, stabilization and more “functional” movements - Today’s session: A1 Snatch Deadlift (not shown) A2 KB SL Romanian Deadlift B1 KB SL SA Curl to Shoulder Press (yes that’s a pink dumbbell) B2 SL Box Jump C1 SL Hamstring Curl C2 Stability Ball TRX Row (probably a better name for that 🀷🏼‍♂️) - Bookmark and try some of these out next time you’re trying to switch up your workout.
Putting all that weekend food to good use on this Monday - 300x5 right after 295x5 for a little squat PR - 30 consecutive pull ups for some sort of pull up PR I’m sure, even though form wasn’t the greatest on these 🀷🏼‍♂️
Working on some more single leg and single arm exercises - Single leg box jumps 4x5 (each leg) followed by single arm kettle bell swings 4x10 each - Working on balance/stabilization and power by doing these. My form needs a little work but it’ll get there. If you can jump off one leg, you can jump even higher off two - Tips: •take your time between each rep •don’t let your hips shift outward •control the landing, make sure you are balanced before stepping down •keep your limbs in nice and tight
Messing around with some single arm landmine chest presses curtesy of @benbrunotraining (ignore the pit sweat) - These definitely feel different, and hit the core pretty hard as well. Try it out if you’re looking for a new cheat press variation - Tips: •feet hip width apart •hand and elbow stacked at bottom position •opposite arm off floor •keep everything else nice and stable
Been an off week with traveling and trying to get back on schedule with everything so I decided to max out today and somehow hit a couple PRs - 325 squat followed by, an ugly, 330 squat for a 1RM - Knees buckled on the 330 pretty bad, which leads me to video 3, Bulgarian split squats - Never programmed these in before (with a barbell at least). But hoping to gain a little extra stability by trying these out for the next couple weeks.
I dedicated this workout to George Washington in honor of Presidents’ Day - High Bar pause squats 4x10 up to 205. I feel like these have really been helping me learn to control the weight and keep my form clean. - Paused bench 4x10 up to 215x8 for last set. My hands felt off, and I chalked up and couldn’t get them comfortable. Judging by @taylorpanfil expressions she’s didn’t approve.
Couple clips from today’s leg day - Deficit Deadlift 4x10 up to 265 ss Superman’s 4x10 - Front squats 4x10 up to 155 ss Hip extensions 4x10 - Hamstring curls 2x25 ss Leg extensions 2x25
Starting the week off with some more squats per usual - High Bar pause squats 4x10 up to 195 - Paused bench 4x10 up to 205 - Not the best pauses, but oh well
Goodmornings to start the morning πŸ‘ŒπŸ» - I’ve never really programmed these in before, but hoping this will translate over to my squat and strengthen my low back / eliminate that forward lean - And naturally more pull ups because I like pull ups - Back squatted before all of this, everything 4x10
Quick Saturday workout at the ol’ 600 - 5x15 deadlift ending at 265 (tried double overhand but that didn’t work out) - Post workout meal - last nights leftover pizza
5x15 squat up to 215 πŸ€• superset with 5x15 chin ups - Depth was pretty iffy on these as I was just trying to get it over as soon as possible - Proceeded to lay on the floor for 15 minutes after this feeling nauseous, but then I found a Reese’s under the couch, so I’ll count this as a W
New year, new shirt, better video quality πŸ‘πŸ» - Today consisted of Front squats 3x15 - 5x15 bench up to 165 - Followed by a Dip AMRAP for 41, one better than last week πŸ™ŒπŸ» - Speaking of Dips, after roughly 5-6 years of tobacco use, just hit 4 months tobacco free! Good start to the year
Slowly but surely getting back to where I want to be - Deficit Deadlifts 5x15 up to 225. My sticking point on deadlifts always seems to be from the floor, so hopefully these will help with that - High bar pause squats 5x10 not shown - GHR 5x10 feeling super easy now. Rewind to a year ago and I could maybe do 2 of these
Time to get back to it - Workout for the day was front squat 3x15 - Bench 5x15 - Then a bunch of assistance work, ending with an AMRAP on dips. Was hoping for 50 but I’ll take 40(39 if you don’t count the last one)
A little power clean action for today. 5x5 up to 185. Form still needs a little work - I wasn’t feeling it today but got it done anyways. Nobody else is gonna do the work for you.
A little more deficit deadlift action for this Tuesday - 5x10 up to 265. Form feels a lot better this time around besides losing my grip around rep 7 (double overhand) - 5x5 SSB from yesterday at 230 which also is feeling way easier
Another day better - Deadlift 5x5 up to 305. Just trying to focus on form - 5x10 back squats w/ 18lb chains (idk why the video is slanted) superset with sled pushes πŸ€• - Try that last one out if you feel like torturing yourself
“Functional” warm up before today’s session - 3 sets total - 5 box jumps up to 54 in. - Medicine ball Slam, Wall Throw, repeat 5 each, switch sides - If there’s one thing I could tell my younger self about training it would 100% be to take the 15-20 min to warm up before hand
Explosive/conditioning day ft. @andrew_richards_fitness leg - Power cleans 5x5 up to 175. First time doing these since high school probably. Need to get hips farther back and lower but satisfied for now - Row machine 1 min steady pace, 30 sec sprint till I hit 5000 meters. Who can beat my time?
Throwing in some deficit deadlifts to the program since my weakest point in my deadlift seems to be from the floor - 5x10 up to 245 for last set. First time trying these so I’m trying to ease into it - Followed by hip extensions 5x10 up to 365 superset with seated hamstring curls 5x10 - Then back extension and an wheel each 5x10
First structured workout in about two weeks, and i can definitely tell. Conditioning and strength feel like garbage - SSB squats 5x5 @ 210 - Bench 5x10 up to 175 superset with pull ups 5x10 - Tricep Extension 5x15 + Face Pull 5x15 - Wishing I was still in the DR drinking a bloody instead
Quick Sunday workout before tailgate time - 240x3 for a Bench PR - Squat felt like shit so hit 305x1 and called it - Now time to watch DA BEARS smash the Vikings! - πŸ»β¬‡οΈ
Easy day despite sleeping like shit - 8x1 Bench up to 245 superset with 8x3 Chin ups up to 95lbs - 5x5 Bench at 225 after
5x5 Pause Squats up to 225 for today, after 12 sets of deadlifts - No sleeves, no belt, no problem
Another day stronger, and two more PRs πŸ™ŒπŸ» - Squat 300x3, started seeing stars after rep 2, but felt good overall. Followed by 5x3 @ 285 - Bench 235x3, which I failed last week, and it felt ridiculously easy this week. Idk what’s up with that but I’ll take it. Followed by 5x3 @225
Meh, not happy with the form, but 395x3 - Followed by 3x3 @375- - Then more squats
Little limited on time today so had to make today’s workout quick - 8x1 Bench ending at 240 - 8x3 pull-ups ending at 90lbs - 5x5 Bench @ 240 + Seated Rows - πŸ€˜πŸ»πŸ‘½
295x3, closing in on that 300 - Didn’t feel like training at all today, but did it anyways - No time for excuses
Let’s Fucking Go! - 385x5! - Yeah the form got sloppy, the bar got away from me on the 4th and 5th rep, and my upper back rounded - But low back felt fine the whole time and after, and I just really wanted to hit this - Turned 25 today so the old man strength must finally be kicking in
PRs all day - 5x5 Incline Bench ending at 205 (bad angle I know) - 5x8 Dumbell Bench ending with the πŸ’―s on the last set - Halloween candy = strength gains
Sluggish workout today, but ended at 205x8 for top set of pause squats - Used weight on the glute ham raises for the first time for 5x10 - And then I ate pasta and cookies post workout. Can’t complain.
Quick Saturday workout at @rivernorthgym 600 west location - Spoto press 8x3 ending at 215 for last two sets - Weighted chin ups 8x5 ending at 80lbs for last 3 sets - Followed by more benching and rows - Then I ate a burger and fries
Proven Fact. Listening to Biggie Smalls or Eazy E improves strength by 10-20% - Deadlift 5RM @ 355 followed by 5x5 @ 335 - Pause squats 5x3 (5 sec pause) working up to 205 - BW: 189 πŸ‡ΊπŸ‡Έ
Another awesome day in books, must’ve been the Halo Top I ate last night πŸ˜‹ - 5x5 push press ending at 175 superset with pull ups - BB Incline 5x5 ending at 195 superset with DB rows - DB Bench 5x8 ending at 90 for last two sets, superset with face pulls - Hoping I keep feeling this good for the following weeks
Another day, another workout filled with deadlifts and squats - 12x3 deadlift @ 275 superset with sets of 5 on the AB wheel (12th set shown) - 5x8 2 second pause squats ending at 185, superset with glute ham raises
Another successful day - Hit 280x5 for top set of squats (and then the video didn’t save...πŸ˜‘) Followed by 5x5 @ 265 (3rd set shown) - 220 x 5 for top set of bench (second vid) followed by 5x5 @ 210 - Then 5x8 Dumbbell Shoulder Press workin up to 75 for last set, superset with 5x15 chin ups - I need a nap
Feeling good! - Spoto Press (pause an inch from your chest) 8x3 ending at 205 - Weighted chin ups (neutral grip) 8x5 ending at 70 - Weighted Dips 5x8 ending at 90 for the last two sets - Plus some Machine rows, TRX rows, and probably some sort of other row thrown in the mix - 🍻 time
Finally working back towards some heavy weight - 5RM @275 for squat today, followed by 5x5 @ 260 - 5RM @ 215 for Bench(paused), followed by 5x5 @ 205 - 5x8 DB Shoulder Press working up to 70s, superset with 5x15 Chin ups - Now I feel like I’m dying, but feels great to be back.
It’s all about Balance - My body has just felt beat up the last couple weeks so this week I decided to not go any heavier than 50% of my Max on any lift - A lot of focus this week has been on core/glute strength (which I’ve been trying to strengthen for a while), and flexibility/mobility. - The fact that I can do these pistol squats from the floor makes me feel good about the coming training cycle - Still got a lot of work to do but everything is feeling good. Pumped to get back into it
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