Dan Fallon

This year I was asked to speak at an fitness industry event.

Very humbled and feeling blessed 🥹

I traveled 🧳 up there this morning a little nervous as I never done anything like this before.

I thought that would have been the highlight of my day.

But.

It wasn’t.

What was the highlight of my day was spending quality time with these two beautiful human beings.

How we’ve laughed all day long.

Thank you Andrew Patterson and Bekki Bradley for always believing in me.

Fed up with algorithmic programs

Not worked on a project of this size since we opened the gym.

Heading back online to offer my services, I wanted to do it better than I did before.

Giving those that work with me complete support they need so they can achieve their desired and deserved goal.

Working with TylerJay Gibbons and his team has be EPIC and I hope this new concept is well received.

I’ve never done 12 week programs before.

Because my thinking is fitness and fat loss is long term.

So this is about teaching the skills and awareness to help people achieve a waistline that is maintainable.

This video is just a snippet of the work we have done so far.

Hope you like it folks.

Fed up with algorithmic programs

Friday is always my busiest day.

Literally back to back.

And this little diamond brings me a coffee. @sharl20

One step forward and two steps back

Yep.

In the great words of Old Blues Eyes ‘That’s Life’

We feel like we are making progress.

And.

Boom 💥

A smack in the face.

Left.

Right.

Goodnight.

The blow puts you on your arse and you didn’t even see it coming.

But it is in these moments that our character is truly tested.

Can we be resilient enough to come back stronger?

Can we look at life as happening for us, not happening to us?

You know.

S**t happens, can we grow from it?

Can we adapt?

Can we ask thought provoking questions like.

How bad did we really want it?

And for what reason?

Or if it’s s**t we can’t change, can we dissociate, let go and move on.

The promotion you didn’t get.

Is it because your heart wasn’t truly into it?

Is that another door opening to your dream job.

The business idea that goes in the toilet 🚽

Is that building you up for bigger success in the future?

Yo-yo 🪀 dieting all your life, swinging from one fad to another.

To then find a coach who fully listens and supports you with solid sustainable advice.

Like my little Nelly here.

My wife managed a bedtime routine, getting her down, sleeping a good few hours.

Then.

Boom 💥

Teething smashes all the plans you ever had of having a peaceful night in front of Netflix when you get in.

But.

We can’t just give in.

Stop hoping for peaceful nights again 😂

Like everything in life, we take one step forward and two steps back.

It’s whether we see the steps back as a opportunity to take a longer run up, to the bigger success that could be waiting for us.

Get Personal

I don’t write many posts telling other Personal Trainers on how to do business.

As quite frankly.

It isn’t any of my business.

I do my best to stay in my own lane as I am sure I could be criticised for a few of my own strategies.

That said.

Something that categorically bugs the s**t out of me.

Is.

PTs forgetting the ‘Personal’ in Personal Training.

Whilst I do understand we are not clinical psychologists.

But we are human beings.

The times now I have inherited clients from around the town, to hear the very impersonal experiences they have had frightens me.

Instead of seeking the latest technology or trendy methods of fitness.

I’d suggest, practice your listening skills and how to appropriately respond to feedback.

This should be, in my humble opinion, THE 101 in the PT manual.

Just saying.

😴Sleep is a Superpower
 
There is no denying this.
 
Sleep is the human superpower.
 
The evidence that supports what a good night’s sleep can do for you is astronomical.
 
Even Nelly and Bugsy, know this.
 
Nelly has a routine.
 
She can sleep up to 12 hours (especially when cuddled).
 
We can learn a lot from Nelly’s bedtime routine and could possibly apply her principles to our own lives:
 
• Nelly avoids stimulants like caffeine and ni****ne too close to bedtime.

It is said that caffeine may have an effect for up to 7 hours.

I always have a 1500 cut-off nowadays.
 
• Nelly exercises every day. Now she is learning to walk, which takes a considerable amount of energy.

She is sleeping much better after she has had a good day on her pegs.
 
• Nelly keeps clear of foods that may trigger an unsettled stomach too close to bedtime.

You know the types: a vindaloo is probably not the best choice.
 
• Nelly maintains a regular and relaxing routine.

Nelly takes a warm bath, does some light stretches, and has some mindfulness meditation playing in the background.

Nelly makes sure she hits the sack at the same time most evenings.
 
• Nelly makes sure the lights are low, she reduces screen time (you can set a timer in your settings for this) and switch screens off at least 45 minutes before bed.
 
Paying attention to these basic principles of sleep hygiene, Nelly found that even if her sleep was disturbed, I she still would sleep soundly (in our bed 😂).

Are you in control?

When I work with people to help them shift their old habits and replace them with new ones.

They often don’t understand why they self sabotage and overeat on various occasions during the week.

3 questions I might get them to ask themselves are:

1). Are you going to feel guilty after eating the food you are choosing right now?

2). Are you neglecting your deep and meaningful goal by making the choice you about to make?

3). Do you suffer with withdrawals symptoms from the foods you choose to self sabotage with?

These questions are thought provoking and to some maybe even uncomfortable.

But.

They could bring some awareness to why you just can’t get it together enough to make better choice towards your health and fitness.

Monday thoughts.

Life advice to my younger self

Today I start my last year in my 30’s (I know what you are thinking - hard paper round 😂).

And as I sit and ponder, what life has taught me I think of this:

1). Lifting heavy weights is a waste of time.

This is a lesson I’ve learned once again this year.

For most of my twenties I could lift a 300 lbs Bench on my off day and Deadlift double my bodyweight.

But.

Would walk around the planet in constant pain in some area of the body.

For me, and since my surgery in January, looking good and loving what I see in the mirror and moving pain free is more important than numbers in the gym.

I have discovered in my 30’s, lifting well, under extreme control and watching your calories and protein, achieves just that.

I’m 39 today and feel absolutely mega, even after surgery this year.

This year I’ve been lifting weights with more consciousness taking the weight right down and focusing on keeping the muscles under full tension through full range of the joint.

And gained great results.

2). Be more grateful to your mentors.

Throughout my life I have had some EPIC mentors.

All teaching me different values and helping me build my moral compass.

Carl Partis always springs to mind when I think of my life when I was around the age of 16/17/18.

Crucial years for a man to discover who he is going to be.

My Dad was under the care of HMP and this beautiful human being (along with his even more beautiful wife) took me under his wing.

I worked with him.

Ate with him.

Did almost everything with him always looking over me.

He was my best friends Dad, but at the time he was the friend and the mentor I needed.

So for that I thank him enormously.

I think I’ve said enough for today 😂

Enjoy your weekend peeps.

☝🏻The one habit that optimises your fat loss success

Habits.

We all have them.

Good or bad.

🧠 They are programmes that are stored in our brains that are on autopilot, until we challenge them.

Until, we take a moment and pause.

Breathe.

And ask the question.

Is this habit, serving my ultimate goal?

Ultimate goal of loving what you see in the mirror.

Loving being in your own skin.

Is this habit causing me pain and grief?

Pain and grief being, listening to that constant negative self talk.

‘You’re no good’

‘You don’t deserve to look great and enjoy being in your own skin’

I’ve spent quite a lot of time this year around people struggling with poor habits that have led to negative addiction.

People that are taking their recovery from drugs and alcohol very seriously.

As serious as life or death.

As serious as if if they don’t break these life threatening habits the consequences could be fatal.

One thing that I have learned most of all from this environment.

Is those that are successful in building their ‘clean time’ (time without using), focus attentively on build an environment around themselves that almost guarantees success.

They optimise their chances of resisting the temptation to use substances and seek more opportunities to build healthier habits, by been in the right environment.

This is what I encourage at all times.

To optimise your environment to encourage positive habit sacking.

Just like the guy in this photo.

Sit and think.

Is your environment sabotaging your progress?

Holding you back from having that body you deserve to see in the mirror every morning.

Is your environment helping you grow?

Or simply struggle.

Just some thoughts 💭

P.s absolutely mega proud of this online client achieving his desired and deserved goal.