Natalie Hanna Fitness

Dan’s last body composition update was January 2025, so this is a bigger picture check-in.

This is not his first phase of progress.

Dan has already been through a previous cut, a period of structured maintenance, continued training, social meals, holidays, and now this is his second structured cut phase.

That matters, because long-term progress is not just about losing weight once.

It is learning how to move through different phases of the same structured approach, without throwing everything away when the goal changes.

The February 2023 photos show the bigger picture. Three and a half years. 15.5kg down.

The February 2026 to June 2026 photos show this phase. 3.3kg down, while still supporting training, performance, and making weight for his Tai Chi Chuan competition without needing an aggressive cut to get there.

Huge congratulations to Dan on his gold and silver medals.

This phase alone, he has also hit an all-time low in body fat percentage.

Dan’s approach has never been about extreme rules, aggressive cuts, or starting from zero.

It has been built on tracking, consistency, performance-focused training, steps, better decisions, and knowing where flexibility can sit without losing the outcome.

That is the work people do not always see.

Not just the before and after.

The phases in between.

The shifts in goal.

The ability to go again without losing everything built before.

Really proud of Dan for how he has handled this phase and the bigger picture over the last few years.

This is what long-term coaching looks like.

T-minus 4 days till 44. Turning 40 was scary, and I’m actually at peace with 44. Yes I’m not old and getting myself back to my best self or creating that version of myself now. Locked in, health is wealth.

Invest in yourself. Anyway just some rambling this morning maybe the caffeine and lack of sleep, my sore body and my tired mind.

I’m grateful and fired up to have the best 2nd half of the year.

Big changes this year. Make or break me. I’m tough but I’m human. Just checking in and trying to help as many people as I can on the way!

20+ years in fitness and I’m not done. I’m a coach that creates. Join me along my way.

When your coach has spent the last 4 years rebuilding not only how she coaches clients, but how she coaches herself.

Post Covid I didn’t recognise myself I spent years running in circles and maintaining my own nutrition and training. Then what felt like I woke up and saw the damage I had done. This is a venerable post for me but I would not as my clients to do anything I wouldn’t.

This is not just a body transformation.

This is years of learning, adjusting, reflecting, rebuilding, and applying the same principles to myself that I coach my clients through.

Training with intent.

Managing nutrition.

Understanding my body.

Building habits that actually fit my life.

Learning when to push, when to pull back, and when to stop overcomplicating the basics.

The last few years have changed more than my body.

They have changed the way I coach.

Because I understand the process from both sides.

I have coached clients through change for over 20 years, but I have also had to coach myself through different phases, setbacks, standards, routines, and results.

That matters.

Because real coaching is not just knowing what someone should do.

It is understanding what it takes to help them actually do it.

This is why my coaching is built around structure, honesty, habits, data, training, nutrition, recovery and the bigger picture.

Not quick fixes.

Not extremes.

Not perfection.

A process that works in real life.

A year that changed his trajectory

June 2025 → June 2026.

27.4kg down in just over a year.

But this post is not really about the number.

This has been built through structure, habits, training, walking, nutrition, check-ins, and the daily work that most people never see.

No crash approach. No dramatic reset. No chasing a deadline and hoping it sticks.

Just learning how to live differently, one week at a time.

When I asked Clive how he felt about his progress, he said something that stayed with me:

“Previously I was looking after myself sporadically at best — a rollercoaster of ups and downs. Now I’m just showing up and doing the work each day. The progress is still happening, probably more reliably, but I’m not always noticing it because I’m comparing it to old thought processes and expecting it to feel more dramatic.”

And that is exactly what happens when structure and habits become your life.

Progress stops feeling grand. It stops feeling dramatic. It just feels like Tuesday.

That is not a sign it is not working. That is usually the sign it has finally stuck.

This is what sustainable change actually looks like.

Not just weight loss.

A person who stopped stopping.

The work continues, but this is a moment worth recognising.

So proud of you Clive. 🖤

Morning off, what do I do.. duh go gym. Why because it keeps me half sane.