Rob Riches

The @fableticsmen January Drop is here. Which of these 3 styles would you pick first? 1. Training Day Tee (Acid Green) with the brand new Fundamental shorts. 2. Postgame Full Zip with Camo Fundamental shorts.... 3. 24/7 Tee with The Only Pant. Link in bio for all these looks and more. #fableticsmen #ambassador

Sure doesn’t feel like winter up here in Big Bear. I come here every year on my b’day to board (and get away from life for a day). Strange seeing less and less snow around each year Pink sweater (love this) by @fableticsmen - check out the link in my bio for more great apparel from them.

Weekend vibes It’s not all fitness wear all the time (well, mostly it is) but when I’m out - I like to stick to clean, simple styles. Hbu? How would you describe your style (outside of the gym)

Early morning garage workouts have become my new favorite thing. Fasted and a fast-pace means my HR is kept high, I’m pushing my my metabolism to burn more throughout the day, and I get the morning sun giving me the kind of energy I never get later in the day. Fasted training may not be for everyone, (for years I would always train later in the day after having at least 1-2 meals), but I find myself more committed to the workout this way, and get more done, rather than dig fo...r the motivation later in the day. 3 things about today’s Leg workout (which I just added in my stories): all by @fableticsmen (Baseline tights, Takeover shorts, Training Day Tee, and Courtside Hoodie). @powertecfitness @smartturf (testing out their new athletic turf)

When you love what you do, you never work a day in your life. #fitnessmedia #production #fitnessstudio

Motivation isn’t always the driving force. In time, discipline will start to become your driving force. It’s not always easy. It shouldn’t be easy. Your workouts should push you. Push your body. Your mind. Your beliefs of what you’re capable of. It’s all to easy to get comfortable within our training zones. The problem is that while we find ourselves putting in the time for training, if our output isn’t challenging enough, there won’t be the necessary factors for change. Wi...thout change there is no progression and only stagnation. Fitness isn’t easy. It’s ever evolving, both in knowledge and application. I’m still learning and adapting as I head into my 20th year of training (). Fortunately, @bluestarnutraceuticals and a team of committed athletes, writers, and videographers/editors, are continually putting out top-notch, cutting-edge information each week on their @youtube channel (link in bio). From short & intense home workouts, to full metabolic meltdown routines, there’s literally something for every body. Go check it out. Hit their subscribe button and notification bell, and start soaking up all the great knowledge and motivation you’ll need to keep climbing that !! by @baxtowner #bluestarnutraceuticals #betterbydesign

30 minutes is all you need for this all-out, full-body workout. HIIT (High Intensity Interval Training) workouts are great for a number of reasons, mainly for overall calories burned, and keeping your metabolism raised for hours after you've finished - ideal if your goal is to shed body fat, as this the preferred fuel source (during the 6-8 hour period after completing the workout). It's also very time efficient to get a lot of exercises in within a short space of time.... For this routine, I've combined two of my favorite pieces of equipment: The AirRunner Treadmill (by @assaultfitness) and the Workbench Levergym (by @powertecfitness). After warming up for 5 minutes of light running, and 5 minutes of foam rolling and stretching, I alternate back and forth between 60 seconds of all-out sprinting, and 60 seconds of resistance training on the Levergym. This is most definitely one of those workouts where you'll be doing some heavy breathing, and really feel the blood being pumped hard around your body. If you're not used to training at this level (as it can really push you to your limits), I'd recommend performing just 30 second intervals at first, and holding a steady run as opposed to an all-out sprint. Regardless whether you have access to these great machines, the principles are the same - perform a cardiovascular-based movement for a period or 20-60 seconds at close to your maximum output. Then - either rest for the same time before starting up again, or - as shown throughout this video, alternate your cardio movements with a resistance-based movement focusing on muscular endurance). You'll certainly be feeling the effects of this workout after completing it, but at least you'll be getting on with your day knowing you've put in the work and will be reaping the health benefits of improved metabolism, improved cardiovascular flow, and the efficiency of training your full body in as little as 30 minutes. More routines like this to come on my YouTube channel.

What a year right?? For all the bad (and maybe a little good) we somehow made it!! As we head into a new year, there’ll no doubt be many struggles ahead of us (both personally and as a community/population), but just like we push ourselves to do the best we can in the gym - focus on what you have control over, and try not to let what you don’t have control over keep you down. Cheers to everyone all around the

3 simple yet highly effective exercises to develop core strength and deep cut abs. One of the most effective ways to train my abs has been to pick 3 exercises that each focus on a shoulder raise, hip raise, and either a rotation or lateral flex, and perform 3 rounds of 30 reps each. Focus on proper breathing technique where you exhale fully upon each rep so as to really feel that deep contraction on the abs.... 3-4 times a week is plenty, and I’ll usually perform this in the morning (fasted) after cardio.

You’re stuck in the house all day, which sweat-combo do you wear? Comment 1, 2, 3, or 4 for which new @fableticsmen November collection drop you’d wear. See more of the new collection via my bio link, and grab 50% off any of these looks and more.... #fableticsmenambassador #sweaterseason

Our bodies are amazing! I don’t just mean aesthetically, but more so internally and how it processes and makes use or fuel - or what we like to call food. This pic was from a couple years back just after the Olympia. No, I wasn’t competing, but I do remember my nutrition game was strong, and while I did have a few shoots around that time, I was fairly depleted and on a low carb intake. My weight was only perhaps a few pounds heavier than I am now ~ 173lbs, but by the time thi...s shoot was taken the following week, my carb intake had shot up (from approx. 50-80g a day, to well over 300g) mostly due to a few cheat/re-fill days, and the fact that I didn’t have shoots so refueled my body with plenty of food as I was - depleted. There’s a window (of only a day or so) when the body in a depleted state will load up on all the excessive glycogen, filling up depleted muscle stores - and giving this swole appearance - just before it spills over, and you start to look soft. This photo must have been right on that day, as I remember not to long after the Olympia, I knew my conditioning and tightness had faded, and I needed to tighten up again on my nutrition game. I guess the moral of this post is by understanding the deep relationship between food and body, combined with knowledge of exercise and programming, you can really become the master of your physique by simply knowing what to do and when. Anyone else experienced this ‘Preakness’ just before spilling over? When was it? How did you feel? Did you get the timing right??

Next time you train legs, give these 6 dumbbell-based movements a try...

3 new looks from @fableticsmen December Collection Drop. Which one would you wear for your next workout? 1. Postgame Jogger & Hoodie 2. 24-7 Tee & Franchise Short... 3. Front Row Tee & Take Over Short All their new gear is on sale for #cyberweek - link in bio #fableticsmenambassador

Properly warming up before a workout can mean more than simply warming up the muscles. You're preparing your body to perform under stress for a duration of time. It's also a time in which I find myself mentally preparing myself to get into the right mindset. This warm up was part of a bigger video filmed around Dynmaic Leg Movement Patterns, which can be found on my YouTube channel home page.

You gotta have passion in life, and projects that - for little else, simply make you happy. For me, that’s cars! I’ve been into cars long before I ever picked up my first weight, and almost pursued Motorsport around the age of 16. I love the beauty and technology around cars. I love looking at them, talking about them, and above all else - driving them!... Over the years, I’ve filmed a few car videos - just for fun, which confidently, actually opened up some interesting doors. With the new year fast approaching, I’m going to pick back up my passion for being behind the wheel, and join forces with some very special people, car brands, and locations. I will say this - I’m well aware of many of the great car enthusiasts and hosts all out their doing there thing, and have massive respect for them. Again, this is a passion of mine. Just to be able to feel like a @topgear host in front of the camera and behind the wheel is enough for me - especially as it’s always been one of my childhood dreams - to be on Top Gear!! Bottom line, if you love doing something - find a way to make it work for you. More details coming soon. Credit to @momentum_productions for much of the video over the years, and @rezvanimotors for letting me be one of the first to get behind their awesome Tank!!

When it comes to cheat days, are portion sizes important? Interestingly, along with @bluestarnutraceuticals - we decided to look into this and shoot a full days eating around larger-than-life portions. As for the question of: Did he eat it all? You’ll just have to wait for the final video on Blue Stars YouTube channel soon to find out, including my workout for that day and how my weight changed from morning to night.... Which of these epic cheat meals would you pick (if eating it all didn’t effect your body composition at all)?? #epiccheatmeal

Let’s get down to business. Your gym can be anywhere. Do more with what you’ve got. Another great from my collaboration with @baxtowner x @bluestarnutraceuticals. Be sure to stop by their (Blue Star) YouTube channel for more #fasterfatloss workouts - link in bio.