Coached by CD

Stepping out of her comfort zone and becoming the happiest, fittest and healthiest version of herself 👏🏼

From day one, she committed to making a change and the transformation has been so much more than just the 20lbs she’s lost.

She’s stronger, fitter, more confident and most importantly, feeling like the best version of herself again.

And she’s done it without putting her life on hold.

Holidays, weekends away, meals out and bottomless brunches with the girls have all still been part of the process 🍾

Because getting in shape shouldn’t mean saying no to everything you enjoy.

It’s about having the right plan, building better habits and learning how to find a balance you can actually stick to.

So if you’ve been telling yourself you’ll start when life gets quieter, after your next holiday or when the timing is “perfect”…

Stop waiting.

You can make progress AND still have a life.

DM “RESULTS” and let’s have a chat 📲

A little bit of everything from the last few weeks 📸

Surgery completed.
Recovery supported by tbJP Nutrition.
Fresh deliveries from .
Getting the steps in.
Slowly getting back in the gym.
A few adventures.
Quality time with loved ones.
Plenty of resting up.
And slowly building back up again.

Just enjoying the process, getting back to feeling like myself and making the most of it along the way.

Let’s see what the rest of August brings!

Most people think protein powder is just for building muscle but it’s not.

If your goal is fat loss, protein powder can make the whole journey much easier and a lot more sustainable.

Here are 5 reasons why which you may not already know…

1️⃣ Your body burns more calories digesting protein.

Protein has the highest thermic effect of all the macronutrients, meaning your body uses more energy digesting it than it does with carbs or fats.

It doesn’t burn fat but when you’re trying to lose body fat, every small advantage contributes over time.

2️⃣ It helps you preserve more muscle.

When you’re in a calorie deficit, you don’t just lose body fat and sadly without enough protein you’re more likely to lose muscle too.

Keeping your protein intake high helps you retain more lean muscle, meaning you hold onto more of the muscle you’ve worked hard to build as you get leaner.

3️⃣ It keeps you fuller for longer.

Protein is the most filling macronutrient.

Feeling fuller means you’re less likely to snack unnecessarily or overeat later in the day, making it much easier to stay within your calorie target.

4️⃣ It’s one of the easiest ways to hit your protein target.

Not every meal is going to be high in protein. A shake gives you 20-30g in seconds, making it much easier to hit your daily target, which plays a huge role in preserving muscle and managing hunger whilst in a calorie deficit.

5️⃣ It’s convenient when life gets busy.

Not every day goes to plan.

Whether you’re rushing to work, travelling, finishing the gym or just don’t have time to cook, you’ve always got a high-protein option ready in seconds.

That convenience makes it much easier to stay on track, which ultimately leads to a more successful fat loss journey.

At the end of the day, if it helps you in all these different ways, protein powder is one of the best tools you can have during a fat loss phase.

I normally stick with the same protein flavour on repeat but I’ve recently tried one of the limited edition tbJP Nutrition flavours and they’re honestly class 👌🏼

If you fancy giving them a go, I’ve got you ⬇️

Use my code DENHAM10 to save yourself a few quid and save your gains 💪🏼

I’m opening up 5 spaces for August 💪🏼📈

I’m looking for people who are ready to start making real changes and build results that actually last.

Whether your goal is to lose weight, build confidence, get stronger, improve your routine or finally stop starting again every Monday…

This is your sign 👊🏼

Swipe through and you’ll see what can happen when you stop guessing and get the right support around you.

Real people.
Real results.
No extremes.
No quick fixes.

Now my surgery is out the way, I’ve got capacity to help more people and give the support needed to make serious progress this year.

If you want one of the 5 spaces or just want to know more, DM me “RESULTS” and let’s chat 📲

Meet Alex 👊🏼🇺🇸

Busy professional, husband and Dad.

We kept it simple:
✅ 2–3 workouts/week
✅ Daily steps
✅ Calorie deficit

The result?
🔥 30lbs down
🔥 Confidence through the roof
🔥 Leading by example

No crazy plans. Just focussing on consistency and sticking to something that worked for him!

Alex achieved this in less than 12 weeks and you could too.

DM “RESULTS” if you’re ready to know more about joining the team this August 📲

The fitness industry loves to sell the big moments.

The transformation photo.
The big PB.
The magical six-week challenge.

The “one thing” that’s going to change everything for you and how you look and feel mentally.

But the truth is, none of those happen without the boring stuff beforehand.

✅ Going for the walk when the sofa sounds better.
✅ Tracking your food instead of guessing.
✅ Training even when motivation isn’t there.
✅ Getting to bed that little bit earlier.

None of those are glamorous at all.

But stack enough of them together and they completely change your life.

The habits you keep avoiding are probably the ones that will get you the results you’ve been chasing all this time.

Stop looking for the next shortcut.

Start mastering the basics.

Have a great weekend.

Most of you don’t need a new diet plan, workout programme or fitness hack to try out.

You just need to hear a few uncomfortable truths.

Some of these might annoy you.

Some might make you think.

And one of them will probably hit a little too close to home…

Make sure you swipe right to the end to see exactly why 👊🏼

Last night was a pretty good reminder that the game isn’t over just because you’re behind.

England down and could’ve let their heads drop but instead they stayed in it, kept going and found a way to win in extra time.

That’s what resilience looks like.

The same applies to you too.

Missed a week in the gym?
Had a bad weekend with food?
Lost motivation?
Fallen off your routine?

None of that decides the outcome.

The only thing that matters is what you do next.

Too many people convince themselves they’ve “ruined it” after one setback, when in reality the best results come from people who keep showing up after things don’t go to plan.

Your comeback doesn’t start on Monday.

It starts with your very next decision.

Happy Sunday 👊🏼