DG Coaching

Balance when dieting is key to long term success ⚖️

Earlier in the week I was speaking with a client about finding that balance between having a life and being consistent with dieting

Can you still have a healthy balance between enjoying your life and trying to lose weight?

Yes

Going in 100% clean dieting for a consistent period of time isn’t for everyone.

Simply making better choices when possible can and will help you reach your desired outcome

Swapping out the beer for a tequila soda lime or vodka etc can save you a decent amount of calories for example

If you’re struggling to find that balance drop me a message and I’ll see how I can help you reach your goal

Stop wasting your time in the gym doing junk volume and not seeing any results 🗑️

You know who you are

Ten sets on one body part with diminishing returns

Here’s the problem

You’re confusing being tired with actually working a muscle group to failure or as close to it as possible

Here’s an approach myself and my clients have been implementing recently

2-3 working sets, completing the first set to complete technical failure. 2nd set try to match the reps you hit on set 1. If you can’t and hit 8 when your goal is 12, take a few seconds, shake it off and go again until you hit 12 reps. This could take 2/3 attempts with each one being classed as technical failure

This approach works because of just one set to failure we get 3-4 sets of going towards failure

Now we all know going to failure sometimes (not every set btw) is hugely beneficial in growing muscle

Instead of choosing 10 exercises, spending hours in the gym. Maximise the time you spend in there, choose 4-5 (max 5) that hit everything you want to hit. Take them to failure and if you can still do more then chances are you didn’t hit failure

The main takeaway I want you to take from this is to work smarter but also harder. Stop wasting your time spending hours in the gym putting in half an effort to get limited to no results.

If you would like to discuss this further or want to optimise your training get in touch. DM’s are always open 📭

Couple of pints with the day one 💙

FULLY BOOKED ✅

Just a quick one here guys and would’ve filmed a video but I’m s**te at that but I’m currently fully booked for 1-2-1 pt

I’m eternally thankful to each and every one of my clients past and present who have helped me get to this point 💙

This is the only the beginning of greater things to come ☝🏻

Celebrating the only I know how with a cold frothy Guinness ☘️

2 spaces still available for online clients so apply within if you want to join the team 🤝

Let’s talk about body dysmorphia 🧠

We all experience it from time to time, you either think you’re too overweight, too skinny or just unhappy with your general appearance

It’s something I suffer with almost daily and it’s a battle not looking at the mirror and not liking what you see

I’ve been working on killing this bad habit over the past 5 years ago when my sole goal was to be able to take my shirt off when I was on holiday

I’d usually go in the pool with my shirt on just to cover myself up because fear of judgement

The reality is, it’s something we all deal with on a daily basis but self affirmations have helped me and I hope these can help you too if you struggle with this

• Your self worth is determined by what kind of person you are; not a number on a scale or how you look undressed

• You are a work in progress, change takes time so be patient with yourself and treat yourself with kindness. Your body is capable of amazing things so learn to love it for that reason amongst many others

• The people you see on social media who are shredded or have the body you want are not the norm. They make up a tiny percentage of the population so comparing yourself to others devoid’s yourself or any joy in your own achievements no matter how big or small

You are worth more than how you perceive yourself on the outside

6 week lean gaining phase results from my client Adam 💨

During this initial phase we’ve implemented smart training strategies that don’t have him in the gym for hours on end and maximise the time he is here whilst hitting macros almost perfectly on the daily

Weight has increased from 62 to 65kg in this time whilst getting leaner and adding in some quality lean muscle tissue

Couple more months before Adam goes travelling and by that time we will be in even better condition with the aim of getting up to 70kg whilst maintaining his lean physique

Stuck with your training and are in need of structure?

Hit the link in my bio and let’s have a chat about how I can help you get the results you’ve always dreamed about 💪🏻

“You have to be perfect in order to progress”  
 
I know from experience through my clients and probably you reading this have had this thought at some point.  
 
The “all or nothing” mindset 
 
A lot of people think it’s just chicken broccoli and rice or fish and a rice cake (IFYKYK) 👀 
 
What I usually hear and see from people is they cut their diet in half separating the “bad foods” from the “good foods” which often leads to total disaster and binge eating episodes which leads them feeling like absolute s**t and guilty  
 
If you fall into this category do me and yourself a favour and read this next line until it’s sunk deep into your brain  
 
BAD FOODS DO NOT EXIST 
 
Some foods carry a higher density of calories so probably shouldn’t be consumed as often, that’s the short and thick of it.  
 
Calories are simply a form of fuel. Nothing more, nothing less.  
 
You can still enjoy the foods you like but it’s about moderation. You can still make big changes in your lifestyle without being completely devoid of joy.  
 
Do I still eat chocolate on occasion? Yes ✅ 
Do I enjoy a beer every now and again? Yes ✅ 
Do I beat myself up every time I do? No❌ 
 
You’re not a machine, you are a human and cravings will come and go, the difference is willpower and knowing that one bad day does not equal a total disaster.  
 
You don’t need to be perfect to progress, you simply need to moderate your eating habits and heal your relationship with food.

Beat the winter blues 🥶⁣
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Due to the lack of natural sunlight and poor weather it’s normal for our mood to dip hence why mental health upkeep during the cold and dark winter months is massively important ⁣
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Here’s a few tips which can help ⁣
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• 10 minutes of natural sunlight a day. Supplementing vitamin D coupled with this will help with mood drops and overall productivity.⁣
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• Talk out any emotions or negative thoughts you have. Bottling stuff up doesn’t work, a problem shared is a problem halved.⁣
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• Remain active and don’t give up on your goals. Exercise has been shown to improve mood drastically with endorphins being released into the brain. Whether your choice of exercise is weightlifting, running etc just keep going.

Your results won’t please everyone ⁣
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People will want to see you fail ⁣
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They won’t agree with your body goals ⁣
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F**k them ⁣
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Your goals are your own⁣
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Be consistent ⁣
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Get results ⁣
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Your happiness means more than any external validation

“How do you stay motivated?” ⁣
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I don’t⁣
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Motivation leaves every once in a while. You will lose track of my goals but one thing should stay consistent : Discipline ⁣
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Routines are set which are non negotiable.⁣
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Make a plan and stick to it ⁣
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I’m sure we can all relate to these thoughts ⬇️ ⁣
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“Awww but I can’t be arsed going to the gym” ⁣
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Or ⁣
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“I’ll just have a day off plan” ⁣
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As harsh as it may seem, your feelings don’t get you results. Your consistency in a good routine does. ⁣
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Never rely on motivation to get you anywhere⁣
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Leaving things to chance or how you’re feeling on the day won’t garner the results you are “motivated” to achieve ⁣
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As boring a cliche as it is consistency delivers results ⁣
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Excuses don’t 🤷🏻‍♂️

Gratitude ⁣
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noun⁣
the quality of being thankful; readiness to show appreciation for and to return kindness.⁣
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10 years ago I didn’t think I’d ever see the day I’d be celebrating my mum being fully clear of breast cancer but here we are and I am grateful.⁣
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Roll on the next 10 💙