DMPT Body & Mindset Coach, Werrington Parish Village Centre, Peterborough (2025)

13/04/2024

For many of us Sunday is a day off so a day we have CHOICE…

where we go, what we do and who we spend this time with.

I can hear those of you with kids screaming ‘LIES’! 🤪😂

Weekends for me differ depending on where I am, how the weeks been and what I feel I NEED.

What I need is far more about what the need “means to me”.

Throwback to October 2022 when I was about to run a half marathon for the first time at the GER...

What did this mean to me?

Acheiving something I said I’d never do…

Experiencing being around like minded people in my home city…

Feeling part of a community…

Having the courage to give it a go…

Feeling proud to my efforts…

Feeling so ALIVE while out of my comfort zone!

I’m curious…

What are you doing Sunday?

What does it mean to you?

05/04/2024

*Over indulged this Easter? This is for you 🙌🥰

We had some great moments this weekend & some challenges...

Easter Sunday I woke up early hours with two main thoughts:

1 - 'F**k my head hurts' (that'll be the beer and wine)

2 - 'S**t, I can't believe I lost my phone'

The internal judgement was loud, part of me was really pi**ed off and could easily have spiralled and in the past I would have felt pretty stuck.

However, this time I allowed myself to be pi**ed off for a bit...

realising that continuing to beat myself up wouldn't help any longer calmed myself down by|:

* Cold exposure - finished my shower on cold
* Getting outside in fresh air and taking long exhaling breaths
* Reassurance - We will figure this out. We all make mistakes, it’s ok to make mistakes'

Then after a rather yummy breakfast I (well we) took action! 👊🔥

*Your opinion

PS - Pic is from Park Run at Watermead Country Park, highly recommend! 😎

27/03/2024

What is your lack of body confidence costing you? 🧐

I ask because the ego (our primal brain) hides consequences!

So we skip a workout that we planned to do…

Order a take away even though we had ingredients ready to make a meal fresh…

And justify it with things like:

- I was tired
- I’ve worked all day
- I’ll do it tomorrow

Believing this wont make a difference which of course in all honestly it wont, HOWEVER…

I bet like me sometimes you judge yourself, beat yourself up and…

repeat this vicious cycle over and over again which…

DOES MATTER!!

So firstly if the above happens remember….

It’s ok… we ALL miss workouts sometimes and order “junk food”.

Secondly:

Ask yourself if you felt 100% confident what would you do differently…

Would you go swimming with your kid(s)?
Take your top off on a summers day?
Buy clothes that fit properly?

Lastly I invite you to…

Close your eyes and IMAGINE:

You have the body shape you desire & you’re doing the things a part of you wants (not the ego part of course).

What does this feel like?

Let me know below 👇

Did you truly connect with what these changes would MEAN TO YOU? 🥰

In my experience thats REAL MOTIVATION! 💪

26/03/2024

"Winners Never Quit & Quitters Never Win" – Vince Lombardi

I used to have this written down & kept on my bedside table as a reminder.

Now I’d add…

‘Its ok to quit for a while, it’s just a matter of HOW LONG you allow that decision to manifest. You have the power to DECIDE when you go again!’

For me quitting (giving up) is something our primal brain (ego) will do to regain control… which is an illusion.

What I mean is...

what if a part of you perceives you aren’t in control of your weight (body shape) progress & judges it as not good enough...

or fast/fit enough it can regain control by…

QUITTING!

Make sense? 😁

Love to hear if this lands for you?

21/03/2024

Sleep deprived people are much more likely to gain weight! 😴

Sleep plays such a huge role in our health and body shape/weight.

It’s been a strong belief of mine for some time now and the reason it’s included in clients quarterly reviews! ☺️

From all my years of working with clients plus noticing my own habits/behaviours its been clear sleep plays such an integral role in our lifestyle.

I didn’t have numbers to back up how much lack of sleep affects us, UNTIL NOW…

In studies, Insufficient sleep caused:

👉 Signal of fullness to be reduced by 18%
👉 Hunger levels to rise by 28%
👉 People to consume 300 - 400 extra calories at meals
👉 People to Eat more - especially sugary, starchy & salty foods
So in other words if you don’t get enough sleep you’ll likely…
👉 Eat more regularly
👉 Eat more at mealtimes
👉 Eat more refined, low quality [nutrient] foods

Thank you for sharing these figures. I highly recommend you watch this recent podcast hosted by on diary of a CEO. Its fascinating! 🤩

So how do we sleep better?

I’lll share that with you next time 🤪

20/03/2024

“Why are you being rude to yourself?” 😳

Says Albert, my partners youngest.

“Why don’t you say please?” He says.

Oh my goodness, what a teacher!

I would like to point out at this point that he was referring to my phone alarm reminders which are usually…

Do this, do that.

I realised my “Intentions for today” (like a to do list) are also pretty bloody bossy! 😬

Like me in the past you may think this doesn’t matter but what if to a part of me (& you) it does?

I don’t do anything for anyone in our home without a please! 😂

I realise good manners are a big value of mine, my Mum drummed them into me when I was young.

Interesting that I’m not always so polite with myself…

So I’m now trying to remember to set more polite reminders and invitations to do things…

They Make me smile!

I’ll let you know how I get on! 😁

05/03/2024

You aren’t your habits or behaviours! 🙌🏼

Starting to understand & accept this will leave you feeling less judgemental…

towards yourself & others 😅

You can behave & perceive yourself as:

- lazy
- Greedy
- Stupid

In a moment but that doesn’t make you any of those things.

You can judge yourself to have behaved that way for a moment but you don’t become it.

Do you see the difference?

For me it helps… I’d rather do something stupid than actually be stupid! 😅🤣🤣

Separate who you are from your habits & behaviours so we can start observing them without the harsh judgement 🙌

04/03/2024

Use Mondays to beat yourself up for what you ate & drank at the weekend?

I get it, me too sometimes!

A part of me isn’t happy with what I drank yesterday…

Left me feeling a little groggy this morning.

Then comes the little inner critical voice…

‘You wont achieve X by doing that’

‘Call yourself a Personal Trainer, not a great example is it!?’

Argh

The trouble is this can keep us STUCK!

Whats happened at the weekend is in the past,

Today is a new day! 🙌😁

So HOW LONG do you want to beat yourself for?

What can you do RIGHT NOW to take a step towards your health & fitness goals?

What can you do TODAY?

Thank you primal brain (ego) for kicking my arse, this reminds me not to do this too often! 😂

PS - My buddy Gareth played no part in me drinking too much, I just love this picture! 😍

28/02/2024

To achieve change (a new result) - CHANGE your FOCUS & ENERGY! 🔥

It’s amazing how much energy we put into the things we DON’T WANT yet expect to change... this includes me at times 🙈

For example we might want to change shape & feel better but what I see a lot of is…

Getting on the scales, being fed up with the number and beating self up for what it says…

So a lot a of energy goes into what we don’t want.

When I achieved dramatic body shape change in *under 90 days my focus & energy went into what I DID WANT!

I’d be in the gym lifting weights and noticing them going up over time!

I’d eat freshly prepared food & notice how much I enjoyed it…

I’d drink water (not beer) in the week and notice how much energy I had as a result.

I also realised I enjoyed the environment & experience of the gym 😎

So what could you focus and put your energy into that will help you get what you DO WANT?

You’ll be surprised how quick you feel better as a result! 👊

- David.

PS - I’ve had many clients achieve quick results which is great but it can be hard to maintain so I now encourage clients to find a long term solution 🙂

27/02/2024

Are you living or existing right now? 🧐

...

Two nights away in the caravan with young Albert has been a GIFt 💝

🏃‍♂️Running at Sheringham Park & taking in the beautiful scenery

🃏Playing rummy before bed

❤️ Playing pool (& winning of course ;-) He is 11 but shhh lol)

🚶‍♂️Walking next to the sea & climbing a few rocks…. Don’t tell his mother! Ha ha

😎 Chilling at the caravan, cooking and washing up while he plays of course! :-)

This young man drives me crazy at times because he seems to want to just watch tv and be on his devices.

These past two days though I hardly see him on them, he was too busy playing at the park…

He only came back for food. This reminded me of my younger self! 🥰

Now I am back at ‘work’.

Approaching spring can be a busy time and there is a part of me that is so driven to help more people help themselves make changes & LIVE more!

Which is cool, maybe in the process I can live more too! 😁

So, which do you do more right now…

Live or exist?

26/02/2024

*I used to hate what I saw in the mirror & photos & very self conscious about taking my shirt off!

I don't want that for you which is I why…

I am on a mission to help people start to like what they see, get fitter & feel more confident.

I have a proven formula for change & the coaching skills to help you take the action you will likely not do without them.

Advice & information is everywhere, let me help you take the ACTION!

Better still, lets empower you so you only need my help for a short time starting with a free session of YOUR CHOICE!

It all starts with a quick chat where you get to:

🗣 Share your current circumstance & goals for the future

🙋‍♂️ Ask questions & you can ask me ANYTHING!

🙌 Choose which session you’d like to try for FREE

Ready?

DM or comment ‘Lets go’ below!

*I still experience negative thoughts at times, just a lot less often. I am human after all 😅

19/02/2024

Feeling stuck in a rut, or a cycle...

repeating patterns of behaviour over and over gain getting rather pi**ed off with yourself makes you...

human! 😅😆

You can continue to beat yourself up for it, I mean part of me still kicks my arse at times! 🙈

When you're ready I invite you to answer this questions?

How much longer wold you like to beat yourself for?

A different result will take different thoughts, words and actions and the best bit...

you get to decide when this happens! 🙌😅

PS Perdy is the latest edition to the pack and family, cute eh? 😍🥰

18/02/2024

Want change? Get INTENTIONAL! 💪 🔥

What do you intend to do tomorrow that will help you achieve the changes you say you want?

How can you set yourself up to succeed? (Instead of fail)

Put your energy into what you DO WANT…

Instead of worrying & complaining about what you don’t want.

That may sound harsh, it’s not meant to be…

I’m guilty of doing the latter too 😅

My intention is in the comments.

What’s your is? 👇

07/02/2024

Something special about stepping in the arena & feeling partly scared & partly excited 🤪

These were winning days so I felt great but the brutal Reality was often I’d blame myself or put myself down when I didn’t.

If you heard the language you’d feel uncomfortable. 😬

This still shows up at times as I’m human but with mindset work it’s happening a lot less.

Also means what I will accept from others has changed 😅

Don’t let anyone tell you, you aren’t good enough including YOU!!

Nowdays I’m learning to notice my efforts, I don’t need to Win to feel like I matter or good enough & I don’t need to fight to know I can protect myself! 👊😉

Its not so much physical anyway, it’s more about feeling safe inside my own mind…

Can you relate to my open share? 🧐

Do you show love for yourself unconditionally or only if you win? (achieve goal/result)

I’d love to hear👂

06/02/2024

“Workout like your life depends on it because it probably does”… really!? 😳

I can think of lots of reasons to workout but “life depending on it” to me sounds like provoking action through FEAR which I am not ok with! 👎

Over 2 decades ago I started using the gym & like most people (I think 🤔) I wanted some bodyweight & shape change!

That’s what got me started & now part of me is so glad I didn’t accept my appearance back then as exercise has given me SO MUCH more than body shape/weight change! 🥳

Not once though have I thought I better exercise cos my life depends on it! 🤦‍♂️

So here are some exercise benefits I’ve personally experienced & why I would recommend exercise (for most)…

🥰 The ME TIME is priceless. Part of me LOVES moving my body & allowing my thoughts to process.

🧠 Taking my mind off my own personal challenges. This is a little more intense than the above workout &/or more playful ie. Playing football or circuits ⚽️🥵

💪 The endorphins released from working out can make me feel so good 😊

🔥 Energy - my goodness do I notice how much more energy I have the days I’ve worked out

💬 Community - whether in a gym talking to fellow members, at a park run/club run or playing football with the lads there’s a part of me that LOVES being around people that automatically have at least one thing in common 😃

These are mine, I could go on… for a long time! 😂

Which of these resonate with you, if any?

Any you would like to add? 🙋‍♂️

01/02/2024

Can you relate to this..?

Going strong, eating well, exercising regularly & feeling good then.. boom 💥

You find yourself eating crap, doing nothing & feel completely unmotivated to get started again! 🤦‍♂️

Whenever people tell me they’ve just started their journey & things are smooth sailing I think ahh it’s the “honeymoon period”😂

I like to let my clients know from the start, will have days where you can’t be bothered, want to eat crap & feel like giving up. That’s all ok, I’ve got your back! 🙌🏼

To help reduce how often we do this something I’ve learnt & was reminded of yesterday is to ACKNOWLEDGE YOURSELF.

All us humans like to be acknowledged, feel appreciated & like approval.

What have you done to improve your health & fitness that deserves acknowledgement?

I love helping my clients with this but the only thing better... hearing them do it themselves 🙌🏼🥰

Recently I heard just that & I wasn’t sure who was smiling wider, me or them - what do you think? 😁

31/01/2024

Feel like you’re always tired? 😴 Are you getting enough good quality sleep?

For me this area is so easily overlooked when it comes to weight loss, fitness & health. I’m including myself in this btw, it’s easy to point fingers but I know in the past I’ve missed this too. It’s why I ask my 121 clients to score each area of their health including sleep & why my new program has it included as part of the journey! 🙌🏼

Here are a few simple tips to help you sleep better, and like anything new, just give one a try and see how you get on. ☺️

✅ Avoid eating 2-3 hours before bedtime

✅ Reduce bright lights including using your phone or other bright screens an hour or more before attempting to sleep 💡

✅ Aim for 7- 8 hours a night to sleep & don’t forget you may not sleep as soon as you get into bed 🛏

✅ Reduce caffeine later in the day. Typically I have decaf after 3pm now because the half life of caffeine is 6 -7 hours 😬

23/01/2024

Tried to lose weight (change shape) & get fitter?

Tried before… Maybe many times?

Then you Sir/Madam have my RESPECT! ✊

It takes real courage to try something, especially if you’ve tried and failed before!

Most of the awesome human beings I see (clients) have tried before and out of these people nearly all have weighed themselves regularly!

In my experience this has mostly had a very NEGATIVE AFFECT on them!

Here’s some wisdom from my time with Steve…

“I feel like I’ve got more energy & my clothes are looser…

So I don’t want to weigh myself incase it doesn’t say what I expect”

So…

He feels good

Has more energy and…

Can tell his clothes are looser therefore its fair to say he’s getting slimmer…

Unless he has the only washing mashine & tumble dryer in the world that make your clothes bigger! 🤣

Look, it’s up to you if you wish to weigh yourself regularly.

I did for YEARS!!

I’m not here to tell you what to do, however from experience of working with Steve & many other clients I ask you this?

How could you measure your progress/results without weighing yourself?

So you notice...

- how much EFFORT you have put in?
- What is going well?
- Give yourself praise for still trying &/or?
- Compassion if it hasn’t quite gone to plan?

What do you think?

To weigh or not to weigh?

That is the question😆

DMPT Body & Mindset Coach