Drew’s Commando Conditioning

🏃‍♂️ WHY ZONE 2 RUNNING SHOULD BE PART OF EVERY TRAINING PLAN 🟡⚫

Everyone wants to run faster… but most people spend too much time running too hard. 🛑

The biggest improvements in both 5K performance and HYROX often come from slowing down.

🔥 What Zone 2 actually does:

✅ Builds a bigger aerobic engine so you can hold faster paces for longer.

✅ Increases the number and efficiency of your mitochondria (your muscles’ energy factories), meaning you produce more energy using oxygen.

✅ Improves fat metabolism, helping spare glycogen so you don’t fade in the later stages of a race.

✅ Lowers your heart rate at any given pace, making running feel easier.

✅ Speeds up recovery between hard sessions.

✅ Allows you to train more consistently with less injury risk.

⚠️ Remember: The exact heart rate is individual. Two people can be the same age but have very different maximum heart rates, so training by HRmax is much more accurate than using age-based formulas.

💬 Save this post for your next run and tag or send to someone who thinks every run has to be flat out.

🧘🏼💪🏻 We’re really excited to announce our new partnership with Kasa Chiropractic! 💪🏻🧘🏼

-Kasa Chiropractic is offering all DCC members a FREE chiropractic consultation, along with exclusive member discounts and personalised advice to help you move better, recover well, and keep performing at your best.

-Whether you’re dealing with aches and pains, looking to improve mobility, or simply want to stay on top of your training, this is a great opportunity to get expert support.

📩 DM Kasa Chiropractic to book your free consultation – spaces are limited, so don’t miss out!

-A huge thank you to the team at Kasa for supporting our community and helping our members stay healthy, strong, and moving with confidence. We can’t wait to see the difference this collaboration makes! 🙌

🔥 🥵 Juneeeeee was HOT 🔥 🥵 everyone was working hard despite the heat and it’s great to see everyone locked in (mostly) on their goals.

☀️ The summer isn’t stopping our fat loss, strength and Hyrox journeys. We keep building week on week, everyone getting fitter and stronger, everyone pushing to be the best versions of themselves and constantly improving their mental and physical health! 🧠 🏃🏼‍♀️ 💪🏻

⭐ Great month DCC, let’s keep it rolling in July! ⭐️

🎯 Fat loss doesn’t come from one magic exercise, supplement, or cardio session.

The fundamentals always win.

✅ Focus on what works:

• Calorie deficit
• Resistance training (weights)
• High protein intake
• Daily movement (steps)
• Quality sleep
• Proper hydration

💪 Lifting heavy doesn’t magically “boost” your metabolism overnight, but it will help you build and maintain muscle while in a calorie deficit, support strength, and improve body composition.

🧠 When you consistently combine these habits, you give yourself the best chance to lose fat, maintain muscle, improve performance, and build a healthier you, inside and out.

⏰ Stay patient. Stay consistent.

Results come from repeating the basics long enough for them to work.

💧 Train hard. Fuel your body well. Move more. Recover properly.

The basics create the results.

🔦 💡 CLIENT SPOTLIGHT🔦💡

✨Kersha✨

📏Measurements ⬇️ Since MARCH 📆

-Chest 39inches ⬇️ 38✨
-Waist 39inches ⬇️ 33🌟
-Hips 42inches ⬇️ 38 ✨

👏🏻Kersha has been at DCC since January, she came in, always worked hard but maybe under sold her actual capabilities to me a little bit. But it was soon clear that she had a monster engine and bags of untapped into strength. In March Kersh decided to LOCK in, do some measurements, look at her nutrition and really start putting in the extra work at home…. 3 months later and she is GLOWING! Now we have Body recomposition in full swing 👏🏻🤝 she has shown that when you mix that hard graft in the gym with the right nutritional choices at home. You can literally do anything. Now don’t get me wrong , I still think she doesn’t truly know how strong she can be (and I will continue to push her) but she is absolutely killing it. I love training Kersh because she will just go and lift whatever weight it is I give her, (with a bit of a nudge) and then she throws those weights around like the super mum she is. We’ve already ticked off Deadly dozen last minute and she got it done and did a great job and now with hyrox on the agenda in October she is committed to getting even fitter and stronger. Keep going Kersh, keep pushing in the gym, keep lighting up the room with your energy, everyone thinks you’re amazing, bouncing off the walls and we wouldn’t have you any other way, anything you wanna do in the gym you will complete better than you ever expect. You’re a legend, I love to see all your amazing Work! LETS GOOOOOOO🌟

community

🔦💡CLIENT SPOTLIGHT🔦💡

✨🌟Lucy Bentley🌟✨

✨I could say so much about Lucy and her time at DCC, from her lifestyle changes, nutritional improvements and informative decision making. Her determination to be fitter and stronger. Her positivity that surrounds her and everyone she speaks to in the gym. The list for Lucy goes on and on….

🌟But the main thing as her trainer that I’m SO SO SO proud of is her improved mental health and self belief. I can’t stress enough about how many times at the beginning of her time at DCC I had Lucy close to tears (or crying) messaging me questioning herself, or unhappy with her performance in class or with her lack of confidence both inside and outside of the gym. BUT now I can safely say that Lucy is no longer that anxious, self destructive (at times) woman anymore. She is a bundle of joy, she is glowing not just physically but mentally too. She is everyone’s favourite member. Always bringing a smile to everyone’s faces. She is confident and strong and is generally a delight to have here at DCC. Her new found body positivity, her go get it attitude and her constant up lifting communication towards everyone else always lifts the mood in the gym.

✨🌟Her results more so than most are not just physical but as you see her body recomp is incredible and shows that with dedication you can change your physicality and your mentality. WELL DONE LUCY YOURE A FU***NG LEGEND KID! ✨🌟💪🏻