Dan Harding

Happy birthday beautiful 💕 you’re growing up so quick but I couldn’t be prouder of you

Happy Mother’s Day to two amazing mothers and for all the hard work they so do to provide for my children and support me, I personally couldn’t ask for more and am forever grateful 💕

My day 1! Happy Valentine’s Day babe! ❤️

Couldn’t get my Chest and Overhead press workout done in the hour I had booked Amaya into the gym crèche yesterday evening, so brought her up and gained a cheerleader to push me through the final 1/3 of the session!
Teaching her from an early age the importance of looking after your body through exercise

Day 2 of NYC 🌃 this place is teaching me to let go, nobody cares whether you think you look a dick or not, it’s not even on their radar, so the lesson im taking from day two in the city that never sleeps is, take pictures, smile more, do things you’d usually refrain from doing, be silly, experience things, be happy and enjoy the time you have here and love more, I’m so grateful to for this trip I’m learning more about myself every hour and discovering a person inside me I thought was lost under the pressure of other opinions 💕

Day 1 in NYC was a movie 🎥 🍿 walked 30k steps, went to loads of landmarks, ate pancakes, pretzels, Taco Bells, got hustled in time square, rained on, met soldiers, officers, phone run out of battery, got drunk in a couple Irish bars and honestly haven’t stopped smiling! This place is amazing 🌃💕 @ New York, New York

Body fat % was at 14.7% today, for a few months of let it slip without tracking any of my food, portion sizes and generally ticking over in the gym.

For the last month or so I’ve been tracking consistently adding cardio into my routine and working out with purpose.

The main thing for me is my attitude with my body image, i see it in a much more positive light, now I don’t compare myself with others, focus on myself and always fit in treats into my daily diet, demonising food will only alienate you and the people around d you especially if like myself you have a family.

The aim is to slowly reduce body fat whilst maintaining as much muscle as possible, until I get to about 9-10%, I’m thinking February then increase calories to about 2-300 above maintenance and in increase size slowly.

Your health and fitness is what you make it.

Adding bodyweight movements into your exercise routine can be more than beneficial regardless of your end goal.

If your a beginner, perfect! Working bodyweight movements will aid you in learning to control your body with core strengthening, stability, balance and many more aspects.

When bodybuilding exercises like pull ups are incredible compound exercise or the use of push ups at the end of a set can be extremely useful tool.

Athletes can benefit immensely from adding body weight to there program by introducing the use of plyometrics in by making the body produce high level of force enhancing the human neuromuscular function which can really help bridge the division between strength and speed!

So that being said, what’s your favourite body weight exercise?