Malaly Muscle & Fitness LTD

🤩 £2000 RAISED - THANK YOU 🤩 🙏🏼

Thank you so much to everyone who has supported my first big charity event!

Every donation is massively appreciated ❤️

This money is going to an amazing cause helping men with their mental health & doing what we can to prevent male su***de!

is an organisation that genuinely makes a difference ❤️

This is only the beginning.

Good things are coming 😊

➖➖➖➖
Darren The Dad Coach
🧔🏻‍♂️ Helping Busy Dads
💪🏽 Get Stronger & Live Longer
🌐 18+ Years Coaching Experience
📲 WhatsApp - 07969130369

Another year older, another year wiser, another year cuter 💁🏻‍♂️😝

34 today 🎂

And I feel absolutely incredible ❤️

Life is amazing!

I genuinely feel like I am in the best physical, mental, spiritual & emotional shape I have ever been in AND I feel like I’m not anywhere near my prime or my max which is mega exciting!

I have grown & developed tenfold this year so far and this rocket ship is showing no signs of slowing down 🚀

I have so many amazing people in my life and am extremely grateful for the tribe I have.

Thank you for all the love and well wishes so far today and just in general the love and good energy I receive is incredible ❤️

Big love ❤️

Ps - calories don’t count on your birthday so best believe I’m eating like a fat bitch today 😝

➖➖➖➖
Darren The Dad Coach
🧔🏻‍♂️ Helping Busy Dads
💪🏽 Get Stronger & Live Longer
🌐 18+ Years Coaching Experience
📲 WhatsApp - 07969130369

🧐 FITNESS MYTHS DEBUNKED 🤩

“You need to spend hours on a treadmill every day to lose weight”

Let’s kill this myth once and for all 👇🏼

Too many men over 30 think fat loss = endless hours of cardio.

So they hammer the treadmill for an hour a day, sweat buckets, and hope for the best.

Here’s the truth:
🔹 Cardio burns calories while you’re doing it.
🔹 But strength training builds muscle which boosts your metabolism all day long.
🔹 Most fat loss actually comes from what you eat, not how much you sweat. Nutrition is the key!

So if your plan is:
✅ Treadmill + no weights + low calories + pure willpower…

You’ll burn OUT, not burn FAT.

Here’s a better approach =
✅ 3 - 4 short, focused weight training sessions per week
✅ Daily movement (walks, steps, active lifestyle)
✅ Sensible nutrition you can stick to long-term

Fat loss doesn’t need to feel like punishment.

You’re not a hamster. Get off the wheel.

Follow me for more smart, time-efficient fat loss strategies that work for busy dads.

➖➖➖➖
Darren The Dad Coach
🧔🏻‍♂️ Helping Busy Dads
💪🏽 Get Stronger & Live Longer
🌐 18+ Years Coaching Experience
📲 WhatsApp - 07969130369

MONDAY MOTIVATION!

“Chase progress, not perfection”

Too many lads get stuck waiting for the “perfect” time, plan, or circumstance.

Truth is, perfection doesn’t exist - but progress?

That’s real. That’s earned. That’s yours to chase every single day.

This week, aim to be better, not perfect.

One workout, one meal, one choice at a time.

Let’s get after it team 🥇

➖➖➖➖
Darren The Dad Coach
🧔🏻‍♂️ Helping Busy Dads
💪🏽 Get Stronger & Live Longer
🌐 18+ Years Coaching Experience
📲 WhatsApp - 07969130369

£1620 RAISED SO FAR 🙏🏼🤩

Huge thank you to everyone who has donated to my first ever charity event! Honestly every single donation from every single person has been noted & is immensely appreciated ❤️

Today was a monumental day in my life.

Scaling the mountain that my dad, Dr Nabaz Malaly, passed away climbing!

Doing it to honour his name & to raise money for an incredibly important cause 🙏🏼

I am filled with so much pride today & my heart feels full ❤️

I am proud because =
✅ I climbed the highest mountain in the UK
✅ I have raised money for Men’s Mental Health & Su***de Prevention (my first time ever personally raising money, just me on my own, not through work etc)
✅ I have more than TRIPLED my original fund raising target of £500, total currently sitting at £1620 as I type this post, thanks to all of my amazing friends, family & followers 🙏🏼
✅ I completed the entire climb from the visitor car park up and down in 5 hours & 18 mins, average time being 7-8hrs so smashed that time.
✅ I ran/jogged up & down parts of the climb which for most people just walking up it is hard enough, so I pushed myself and achieved an incredibly hard physical challenge
✅ I overcame a big mental barrier in the morning - when I woke up at 5am in Glasgow it was pi***ng rain, entire sky was grey and the weather was atrocious. Every instinct in my body was telling me I should reschedule, it wasn’t going to be a good experience due to poor weather conditions etc. the whole drive to fort William I was in such a bad mood and didnt want to do it. Thankfully I talked myself off that ledge cause when I got to fort William the rain had went off 🤣
✅ I made a conscious effort to smile and say hi to every other person on the mountain, clapping and cheering people on, making people smile, motivating strangers and giving out good energy wherever I could ☺️
✅ I completed a life long goal to “finish what my dad couldn’t do”. He went up that mountain the same as me - by himself, and he didn’t come home alive, I was able to come back to my mums and give her a massive hug ❤️
✅ Doing the whole thing by myself. Being independent without the need for company.

🏴󠁧󠁢󠁳󠁣󠁴󠁿 WEEKLY PHOTO DUMP - 14th JUNE 🏴󠁧󠁢󠁳󠁣󠁴󠁿

GLASGOW EDITION 😍

This week I spent a week back home in Glasgow seeing family & friends ❤️

✅ Precious quality time with my nephew
✅ Staying at hotel Malaly (my mums)
✅ Catch up with my brother from another mother
✅ Catch up training sesh with one of my most loyal clients and good friend .s.stewart
✅ More time with Zack 👶🏻
✅ 2 full tattoo days with my bro finishing off my full neck/throat plate 🛡️
✅ Sushi from the best place in Glasgow - NUKU NUKU 🍱

Now I’m gearing up for a massive event in my life scaling Ben Nevis & raising money for charity today- this will obviously have its own post so stay tuned for that!

Incredibly blessed & grateful for the life I have and the amazing people around me ❤️

Have an awesome weekend team - wish me luck on my climb today ⛰️

➖➖➖➖
Darren The Dad Coach
🧔🏻‍♂️ Helping Busy Dads
💪🏽 Get Stronger & Live Longer
🌐 18+ Years Coaching Experience
📲 WhatsApp - 07969130369

🧐 FITNESS MYTHS DEBUNKED 🧐

If you’re over 40 and thinking it’s too late to get strong, lean, or muscular - read this 👇🏼

You’re not past it.

You’re not broken.

You’re not stuck with the body you’ve got for the rest of your life!

Here’s the truth:
Muscle can be built well into your 30s, 40s, 50s and beyond - especially if you’ve never trained properly before.

What changes as you get older?

🔹 You might recover slower but you can train smarter.
🔹 Your priorities shift but that doesn’t mean your health comes last.
🔹 You don’t need to live in the gym you need a sustainable routine that fits your life.

✅ With the right plan, proper nutrition, and a bit of consistency you can build muscle, lose fat, and feel 10 years younger.

Forget “too old”.

You’re just getting started 😉

➖➖➖➖
Darren The Dad Coach
🧔🏻‍♂️ Helping Busy Dads
💪🏽 Get Stronger & Live Longer
🌐 18+ Years Coaching Experience
📲 WhatsApp - 07969130369

MONDAY MOTIVATION 💫

Every time you step into the gym and push through a hard session - you’re not just building muscle.

You’re building resilience. Grit. That quiet confidence that says, “I’ve handled worse.”

The weight doesn’t care how tired you are.

The set doesn’t care how your day’s been.

It demands focus, effort, and mental strength - the exact same qualities you need when life outside the gym throws a curveball.

When you consistently do the hard things under the bar, the hard things at work, at home, or in your head… start to feel more manageable.

The gym is your training ground for life.

Not just for how you look, but for how you think, react, and lead.

So if you’re feeling stressed, stuck, or overwhelmed today - don’t avoid the gym.

Run towards the challenge!

It might just be the thing that helps you handle everything else.

➖➖➖➖
Darren The Dad Coach
🧔🏻‍♂️ Helping Busy Dads
💪🏽 Get Stronger & Live Longer
🌐 18+ Years Coaching Experience
📲 WhatsApp - 07969130369

💪🏼 WEEKLY PHOTO DUMP - 7th JUNE 💪🏼

Another week dusted!

✅Morning hikes in prep for BEN NEVIS next week
✅Becoming a plant dad
✅Posh cinema trips
✅Easy clean convenient nutrition
✅Good gym sessions + obligatory selfie
✅Jiu Jitsu journey continues

It’s been a great week 😊

Very content right now and motivated to build my dream life!

It’s all happening for a reason!

Have an amazing weekend troops 🫶🏼

➖➖➖➖
Darren The Dad Coach
🧔🏻‍♂️ Helping Busy Dads
💪🏽 Get Stronger & Live Longer
🌐 18+ Years Coaching Experience
📲 WhatsApp - 07969130369

💒 6 MONTH WEDDING PREP 💒

Client has knocked his wedding transformation prep out the park 🔥

In just 6 months, he’s lost over 20LBS of body fat, built lean muscle and completely changed his life!

He came to me feeling stuck, low in energy, and frustrated with where he was at physically and mentally and he knew he could be doing so much more.

Now:
✅ He’s in the best shape of his life
✅ He’s full of confidence
✅ He has rock-solid discipline
✅ He understands how to train and eat properly for life
✅ He’s leading by example for his family

Craig didn’t find a quick fix. He found me and I showed him the real blueprint to success! He put the work in, stayed consistent, trusted the process and the results speak for themselves 🤌🏼

If you’re a busy lad who’s tired of feeling average, stuck in a rut, and unsure where to start - I’ve got you.

Drop me a message or click the link in my bio to find out more about my coaching services.

Quite literally - you can change your life within the next 6 months 💯

Well done again Craig, he’s now jetting off to Portugal to have the best day of his life with his incredible friends & family & fiancé and can do it all without any insecurities about how he looks or feels 🙏🏼

➖➖➖➖
Darren The Dad Coach
🧔🏻‍♂️ Helping Busy Dads
💪🏽 Get Stronger & Live Longer
🌐 18+ Years Coaching Experience
📲 WhatsApp - 07969130369

🧐 FITNESS MYTHS DEBUNKED 🧐

“You need to cut out carbs if you are trying to lose weight”

If you’re a dad in your 30s or 40s trying to shift the belly, chances are you’ve been told carbs are the enemy.

So you cut the bread, ditch the pasta, and avoid potatoes like they’re poison…

And yes you might drop a few kilos. But here’s the truth ⬇️

🔹 That’s mostly water weight, not fat.
🔹 You’re losing energy, not just pounds.
🔹 And when life gets busy (which it always does), you fall off and binge.

Here’s the reality:

✅ Carbs don’t make you fat.
✅ Eating too many calories does.
✅ You can enjoy carbs AND still lose fat - if you’re in a calorie deficit.

Carbs fuel your workouts, support recovery, and help you stay full and focused.

Cutting them completely usually backfires - especially if you’re juggling work, family, and a busy life.

If you want to learn how to eat properly get in touch and I’ll show you the way 💪🏼

➖➖➖➖
Darren The Dad Coach
🧔🏻‍♂️ Helping Busy Dads
💪🏽 Get Stronger & Live Longer
🌐 18+ Years Coaching Experience
📲 WhatsApp - 07969130369

👏🏼 CLIENT WEEKLY WINS 👏🏼

Real progress. Real people. Real life!

💪🏼 One client got himself into the gym the day after a big wedding - no excuses, just commitment to his goals.
🚴‍♂️ Another is feeling mentally and physically unstoppable, ready to smash a huge 320-mile cycle from London to Paris.
👖 And one lad had to dig out the belt because his trousers are getting too loose - what a feeling that is!

These are the wins that matter. It’s not just about lifting heavier or dropping kilos. It’s about showing up, feeling good, and building momentum.

Let’s keep pushing 🚀

➖➖➖➖
Darren The Dad Coach
🧔🏻‍♂️ Helping Busy Dads
💪🏽 Get Stronger & Live Longer
🌐 18+ Years Coaching Experience
📲 WhatsApp - 07969130369