Richard Bruce Fitness offers you an experienced and professional service that is focused on your and your goals.

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BETTER HEALTH & WELLBEING

RICHARD IS AN EXPERIENCED HEALTH & FITNESS PROFESSIONAL FOCUSING ON FUNCTIONAL HEALTH COACHING THAT WORKS
TO ADDRESS THE ROOT CAUSE oF HEALTH & MOVEMENT ISSUES.


Working with Individuals unique biological and physiological needs, Richard provides Coaching on:
gut health, Natural health practices, Reducing Medication, Pain management, posture correction, functional movement & performance, Post-Rehabilitation management, gaining strength & muscle mass, weight management, increasing energy & endurance, nutritional planning, lifestyle coaching, stress management and more.

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Is exercise enough to thrive?

I came across the “New 24-hour movement guidelines” for Aussie children a few months back- 

“Sixty minutes of physical activity, less than two hours of screen time and around nine hours of sleep a night - that's what school kids need according to new national guidelines. Link here.

In my opinion, if this is what we’re aiming for, then we’re a way off creating fully functioning kids. 

The latest study, published in the Journal of Applied Physiology, found that one hour of exercise failed to improve lipid, glucose, and insulin metabolism measured the next day in people that have been sitting for more than 13 hours a day. That may sound like a lot of sitting but it’s easily done.

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Sleep Tips

Sleep is a wonder. When you get enough good quality restorative sleep life is much easier to navigate when the seas start to get choppy. On the other hand, good sleep can be elusive. Night after night it can be broken and frustration sets in.

Now I’ve mentioned in many previous blogs about the importance of sleep and how lack of sleep affects many aspects of your wellbeing from weight gain, weakened immune, reduced cognitive function, reduced happiness, blood sugar dysregulation and the list goes on. So, I’ve made a short list of some of the main actions to take when trying to improve your sleep without the jargon because if you’re sleep deprived you may want to get straight to the point.

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Fit It Together

This blog is designed to create lasting and successful behaviour changes. If your change your mindset and behaviours you’ll be able to fit in enough wellness measures into your day to see good health and fitness improvements in your life without necessarily needing more time.

Take this scenario-

I tell you to stretch your neck out daily because otherwise it will lead to lack of mobility, pain and possibly degeneration of the spine but then the thought goes out of your mind despite an email reminder and week in and week out you forget even though you mean to do it each week and it’s causing you discomfort.

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Top 20 HEALTH PROFESSIONALS TO FOLLOW

Being that I research daily on all health related topics I sometimes get asked what professionals I follow. The list is quite vast as I love hearing the many varying opinions on subjects but I’ve listed just a handful of them below with links to their websites. It’s worth mentioning that although I have catergorised them into separate health headings, there is usually a crossover with the other headings, for example, Chris Kresser has information on nutrition, sleep, movement and much much more.

I hope you find these resources useful.

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Boobs and Balls (you read that right)

Ok, so we’re surrounded by them- that’s a weird thoughts. And we need to look after them right. So does this mean that we should use clothing to hold them up and keep them from moving anywhere? The answer seems to point to no- not for most of the time anyway.

If you were to use a back support to help support your spine all day every day, what do you think would happen to your muscles around that area? Your body would assume they are no longer required and your muscles would weaken (atrophy).

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BALANCING EXERCISE AND ILLNESS: TWO SIDES OF THE SAME COIN

I’m actually writing this blog while being a little unwell. I don’t get sick very often but I had to convince myself, even with everything I know, that I should take the next couple of days off to rest and recover. It’s sometimes really hard to stop. You may say to yourself you’ll just sweat it out with a workout but when you read this article, you’ll find you’re not just wasting your time exercising when you’re unwell but hindering your recovery.

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Switch on life, not Netflix.

I see so many health and movement issues in my clients that are driven out of lack of movement or those who do single repetitive movements.  The simple notion of moving more feels too hard in the ever increasing demands on our free time.  All this busyness drains the brain which makes the body feel tired… yet the whole body hasn’t likely moved much at all! 

So ask yourself this - How much of you are you moving and how often?

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New Year's Resolutions Failed AGAIN??!

I never start the new year with resolutions to change. For me, starting to implement health changes whilst on holiday just isn’t going to succeed. Others do have good results with this focus but the evidence seems to point to those successful people are in the minority.

So when embarking on a new health kick here’s a few things to consider-

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P  GULF HARBOUR AUCKLAND