DB Physique Specialist

2025 was fun 🫡

“It’s all about the journey not the destination”

Enjoy the process !

If you are struggling to reach your fitness goals drop me DM so we can book a call and get you moving in the right direction 📩

City that never sleeps

Dirty Thirty

Thanks for all the bday love 🥳

Motherland dump ☘️🇮🇪

3 of the biggest things that I see that let people down when it comes to making progression

- Letting the scales dictate if they’re making progress or not
- not tracking anything (food, lifts, steps etc)
- Not making themselves accountable

Scale weight is just a number, yes it can help let us know we are on the right track but there is 1001 things that will dictate what number comes up (stress levels & sleep hygiene just to name a few) Best thing to do is to take pictures to see the visual difference, are our clothes feeling abit looser? Do we have more energy then before? Use these to help see progress

Especially in a fat loss phase it’s essential that we track whats coming in vs going out, if we’re not weighing our food how are we ever going to know that we’re in a calorie deficit for prolonged period of time? Tracking steps and things like that is a great tool as when progress does eventually stall at least we know where we are at and things we can do more of to get the fat loss moving again

Progress will always plateau at some point on your journey it happens to everyone but a lot of people seem to just give up when it gets tough, understandably it’s very hard to keep yourself accountable when trying to do your journey solo and this is where a coach would usually step in but if you still choose to do it by yourself you have to make sure you have a good support network of people around you to help keep you on the right track

Enough babbling from me now 🙃

Click link in bio for coaching enquiries 📥

How badly do you want it?

When Jim come to me he was hitting the gym 6-7 days per week but not seeing the changes he wanted

Busy individual with 2 jobs but was still making time to train but not getting to where he wanted to be

We reduced his training frequency to allow more rest and recovery, sorted his nutrition out to allow him to see the changes on a weekly basis and his confidence shot up 🚀

Even though he enjoyed his training the one thing that was holding him back and that I see holding a lot of people up in the gym is their training intensity

The gym is a great social place but we come to work so we don’t need to be in there for no longer than 90 mins. Also learning how to push yourself, and this does not necessarily mean chucking more weight on, this can be done by doing set intensifiers, shorter rest periods etc

When it comes to chucking more weight on the thing I say to a lot of people is use a scale of 1-10 (1 being easy 10 being hard)

If you come out of your set and it’s not near the end of that scale (between 8-10) then we’re not pushing ourselves hard enough to force the changes you want

If you are ready for a transformation like Jim DM me the word ‘CHANGE’ 📥

First Month of 2024 ✅

Question is

Did you do the things you said you was going to?
Did you hit the goals you set?

If you didn’t, do you know what steps to take to do them this month?

I ask this because having a goal is great but you’ll get nowhere if you don’t take action

One thing about everyone in this pic? They took action, they knew where they wanted to be and how they wanted to feel and as they say the rest is history 🤪

“Nothing changes if nothing changes”

If you need someone to keep you accountable so you take action drop me a DM starting with “Action” and I’ll help you get there 😆

That time we got in shape

We went from 78KG to 74KG which isn’t a massive shift in terms of scale numbers and that’s what I want to cover on this post

It’s a numbers game - you will always be tryna chase a number if you only focus on what the scales say!

I tell clients all the time there’s 3 key factors I look at before I think about what the scales say

- Visually do you look better then the week before?
- Are you starting to fit back into old clothes better? - Most Importantly, are you feeling more confident in yourself?

If I get a positive response to them then a shift on the scales is just an extra bonus

Furthermore, I do not starve my clients 😂 they all enjoy their food same way I do so I try keep it as high as possible and adjust expenditure first so scale weight won’t shift drastically week to week anyway

But as you can see with only 4KG shaved off visually we look 10x better, felt 10x better in how she felt about herself and was able to keep gym performance to a really high standard

Last thing as well, when it comes to weighing yourself and getting an accurate measurement 3 key things to factor in

- same time and day each week
- need to be in a fasted state so I’d say do it as soon as you wake up in the morning
- minimal clothing

Coaching slots are available, click the link in my bio which will direct you straight to my WhatsApp where we can discuss your goals or drop me a DM with the the word “Coaching” 📥

92KG ➡️ 82KG

We started at a 36” waist and we are down to a 33” waist now.. One thing to bare in mind when you come and work with me is make sure you got some spare cash for a new wardrobe 🤑

10KG down in 12 weeks for my client Sonny who came to me not feeling the most confident in his look and needed some help and structure

Busy working man with 2 kids so finding the time to look after yourself can be hard so having a plan and making a routine are 🔑

First time he has ever done any resistance training and the results show how hard he’s been pushing himself, each week we’ve got stronger and now we look better then ever

One thing you have to drill in your mind when you want to change is you have to be relentless and a bit selfish sometimes to get what you want

No one will do the work for you, get a plan in place and get to work

If you want a physique transformation like this, click the link in my bio which will lead you to my WhatsApp where we can put things in place to get you looking the best you ever have!