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With everything that is going on in the world right now, I know exercise for some is difficult. I know that some of you are in isolation, some are simply avoiding the gym and that is understandable, some are still attending but now lost because classes has been cancelled. I want to do my bit to give back to the community. I want to do my job and positively contribute to peoples health & fitness when they need it the most. Therefore I will be offering 2 x FREE Live Workouts per week until further notice. These workouts will be available for you to complete multiple times and even if you cannot make the live time, you will be able to complete at your leisure, no equipment or investment will be required. You will just need to have Facebook and a screen that you can see the workouts from e.g. an ipad, laptop or even better a smart TV.

Without further ado, to sign up click here and I will be in touch.

Let me add, if you are already working with me as a client you DO NOT need to sign up via this link.

I look forward to working with you.

Stay healthy, stay fit, stay positive.




Over the past 12 months I have developed a huge interest in hiking and I want to share with you why I believe everybody should give it a go. I will be sharing the positives that I get from it but also the benefits that it has given those that have attended with me.

I, amongst others that have joined me have conquered the following over the last 12 months Coniston Old Man, Snowdon, Scafell, Pendle Hill as well as a couple more. The first thing that I love about hiking is that I see it as an achievement, I see it as that I have conquered something. I make it competitive, in the sense of it is me against the mountain, my full attention at that time is on exactly that and nothing else. I can look back on those events and know that I achieved something that isn’t related to work, family etc but it is something absolutely personal to me. Having achieved that gives me positive energy which lends to improving the other areas of my life, if I am feeling fulfilled then the rest of my life will follow, it helps me be better for those around me. I fully believe it is important to achieve things that do not involve work or mundane day to day activities and you can do this through hiking. That of course is the long-term feeling but the short-term euphoria once you get to the top and then back down is worth every step of being out of breath and feeling uncomfortable, not to mention the pint in the pub at the end!

A knock on effect of having your attention solely on defeating the mountain also means that your mind gets a break from all the other stuff going on e.g. work stresses, family issues, relationship worries and even anxiety and depression. I am not saying it cures any of the above but what it does do is take your mind elsewhere, it diverts your attention onto something else giving you total reprieve of all of those things. I promise you that when you are working hard to climb the mountain whilst engaging with other like-minded people that you will not worry about any of this, that is the beauty of it.

Speaking of beauty, of course a benefit of hiking is that you get to see some spectacular views, you really get to see what this planet has to offer, away from the four walls of the office and your house. You get to experience something different, it can be breath-taking at times. On a similar subject, most of us do not get enough fresh air and sunlight because we spend our lives in air-conditioned environments and away from the sun. The majority of the western world are deficient in vitamin D and although the UK weather doesn’t always lend well to support this, we can certainly do more to get outside. I bet there are days go by that you do not step outside for any more time than getting in and out of your car? Hiking provides a huge opportunity to change that.

On the subject of the great outdoors, it is absolutely free, all of the above benefits you can get for free, what else in life could you say is true to that?

Then of course there are the health benefits that come along with it, what better way to improve your heart health, lung capacity and therefore improve your fitness than in the great outdoors with beautiful views? The bonus is that along the way you will burn a fair amount of calories too which will more than make room for the post hike pint!

The final brilliant thing about hiking is that it gives you a new challenge every single time, because as soon as you have completed one, it leaves you wanting more, it leaves you wanting a bigger more challenging climb next time, which is why my walks have progressed to the biggest in the UK. On March 28th myself and a bunch of people will take on Helvellyn ahead of Ben Nevis in June. Once that is complete I know that I will want to venture further afield hiking in different countries around Europe and beyond.

I am not saying you have to be the person that spends hundreds of pounds on a Rab jacket and the best hiking boots nor am I saying you have to come with me into Europe (of course you are most welcome if you wish to) but I am saying that you should give it a go. As humans we are not designed to be cooped up in an office slouched into our computers, we are not genetically engineered to do that so if you haven’t tried it, maybe it’s time to get out of your comfort zone and use your body for what it is perfectly designed to do. It is going to be tough at first, I wouldn’t lie to you about that, but it is worth it and like with anything you only get better by doing and taking action. Maybe it is time you did something just for you, something that challenges your beliefs, something that challenges you both physically and mentally, something that pushes you out of your comfort zone but something that is so rewarding that you will never look back. And the thing is, if you don’t try it, you will never know…

“A life without challenge is not only a life not worth living but also a life devoid of meaning.”

To check out some pictures from some of my previous hikes click the links below…



Coniston Old Man

Oh… and if you haven’t joined my exclusive daily emails yet, click here!

Personal Training Workouts Weight Loss

Get started with your Weight Loss goals in 2020 – Part 3 – Exercise

So here we go, it is time to talk about exercise and how to use it to help with your weight loss goals. Some of you may wonder why we have got to part three and we are only talking about exercise now, but if you have read the first blogs you will understand now the importance of setting goals first, working out how you will break them down before starting making changes to your diet and finally looking to exercise.

Weight Loss

Get Started with your Weight Loss – Part 2 – Diet

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So let’s start with the ‘diet’, now I have put this in inverted commas because the first question people ask is “Which diet are you on?” Maybe you are thinking you should try intermittent fasting or the ketogenic diet, or maybe Slimming World is for you. You might even have considered the Skinny Coffee’s of the world of Boom Bod because after all you want a quick fix and that’s what they SELL you on. The truth is, you don’t need to do any of these. What you need to do is the thing that all of these ‘diets’ have as the main principle, the reason why they work – THE CALORIE DEFICIT.

Weight Loss

Get started with your Weight Loss – Part 1


It happens every year, you tell yourself this is my year. This is the year I will finally achieve my weight loss goals and get into the shape I have always desired to get into. Although you can’t help but think, you have failed countless times before, maybe you made it through Jan and gave up in Feb or maybe lasted until March.

Weight Loss


Face-to-Face PT

It has to be one of the most common questions asked in and around gyms, via DM’s in IG, pretty much everywhere. I am going to give you the truth, I am going to answer so that you don’t ever need to ask or wonder again.


Jan 2020 Challenge

The 14 Day Challenge – #NewDecadeNewMe

– 4 Totally different 20 minute workouts that can be completed anywhere

– Access to the workouts via the Dale Wallace Personal Training app

Latest Courses

Invest In You – Feb 2020 Intake

Invest In You is a 6 week weight loss course like no other. It is not a 6 week shred or a short-term beach body fix. It is all about instilling positive habits that you can keep up in the long-term. This results in longevity and improved happiness that you can continue for good. If you follow my guidance, it should be the last ‘weight loss’ course you will ever need to do. Invest In You is an online based course but don’t worry, you won’t be alone. You will be placed in a group with other like-minded people on the course which helps massively with motivation. As your coach I will give you full support and you also have access to the private Invest In You Q&A’s where you can ask about anything you would like to know more about or anything you need extra support with.

The next course is on sale now and set to start February 3rd. There are limited places available, please contact me if you wish to find out more.

“I don’t usually write reviews but I can honestly say Dale’s Invest In You programme is one of the best things I have ever done.”

Karl Chambers

To secure your place now click the link below.