Weight Loss

Weight Loss – One Bad Meal Won’t Ruin Your Progress

Weight Loss  – One Bad Meal Won’t Ruin Your Progress

Whilst in a group session last week, I asked one of my clients how her week had gone to which she responded –

“It was going great until I ruined it and had a Domino’s last night.”

This is a mentality that I hear about a lot from clients and people who seek advice from me when it comes to weight loss and so I thought it’d be an important topic to share some longer form content on.

Thinking this way about your diet and your weight loss is a sure fire way to create negative feelings around food, your relationship with it and your relationship with your diet. It’s often known as the ‘all or nothing’ mentality – the thought that things must always be perfect and if they’re not perfect then everything is wrong and you’ve failed. It’s a very damaging psychological mindset and is something that I work on with my clients when they begin working with me.

Weight Loss

Why Weight Loss Slows Down

Why does weight loss slow down?

Often when people begin a new regime of weight loss they experience a fairly substantial loss of weight in the first couple of weeks. I think it’s important firstly that I address why this happens because often it can be misconstrued and can cause disappointment down the line.

Client Results Weight Loss

Ann’s Weight Loss Journey

I’d like you to meet Ann, a 65 years young Grandma who’s torn up the rule book and proved what can be achieved if you take your goal and grab it by the horns.

I’m about to share with you Ann’s weight loss journey. Spoiler alert, you might be a tad inspired after reading this…

She’s the mother of Sarah whose results you can read about here, Ann started working with me back in August 2020 alongside Sarah and since then Ann has lost an impressive 11kg.

I challenge you to find another 65 year old that’s in the condition that Ann’s now in.

Because when you get older you just put up with it right? That ‘middle aged spread’, the change in hormones and the ‘reduced’ metabolism just gets the better of you?

It’s impossible to lose weight and to maintain a healthy lean physique right?


Here’s the evidence that debunks all of these ‘stories’.

Client Results Weight Loss

Sarah’s Weight Loss Journey

To share these results of Sarah’s inspirational weight loss journey with you makes me incredibly proud of what she’s achieved. Sarah has defied social norms and proved that no matter what the obstacle, incredible results can be achieved.

To quote Ryan Holiday…

“The obstacle is the way.”

What was life like before making the change?

“Before making the decision to phone Dale, I was hiding behind baggy clothes and actively avoiding having my photo taken because I hated the way I looked. I felt ashamed of myself and wanted to hide in the background.

Client Results Weight Loss

Niamh’s Fitness Transformation

“I first contacted Dale after all the information he put out on social media during the lockdowns.  His enthusiasm and willingness to help people make the most of their health and fitness at that time really motivated and inspired me. I was impressed by his knowledge. His kindness and how much he cares about his clients was clear to see.  So I knew I could trust him.”

Back in March 2021 Niamh decided that it was time to start working with me. I’d known Niamh for a little while before that as we’d interacted in the gym and she’d followed my content. Niamh initially had one goal in mind…

To deadlift 100kg.

Her previous PB was 85kg but she wanted to join the 100 club. Our training commenced just before the gyms reopened due to Covid so we had the first couple of sessions outdoors before being able to hit the gym a couple of weeks later and that’s when the real work started.

Weight Loss


I can’t help but think that most people only associate exercise with weight loss or burning calories. They think that the only reason or the main reason to exercise is to simply expend energy so that they can lose weight.

It’s why the cardio machines in the gym are so busy on a Monday night, everyone is trying to exercise their way to weight loss or un-do the weekend. I recently completed a photoshoot which consisted of 16 weeks of preparation which resulted in me getting into what I can only describe as, the shape of my life.

Weight Loss

Weight Loss – How & When to Weigh Yourself

When people consider how to measure progress and set goals, the most common way of doing so is by simply weighing yourself. Now, the truth is, the scales in many ways get a bad rep because they are a fantastic measure of progress however we must be objective in the way we look at this

Weight Loss

3 Big Reasons You Keep Failing On Your Diet & How To Fix Them




When dieting people often focus too much time on the small things that don’t matter and don’t move the needle. They also focus on a particular type of diet and seek confirmation that it’s the ‘best diet’ compared to others which to be honest the reasons are purely individual because it’s always the best option that works for you and your lifestyle.

Weight Loss

Is Your Weekend Destroying Your Weight Loss Aspirations?

When your aim is weight loss you simply cannot ignore the weekend. Many people I’m sure can relate to the “I’ve been good Mon-Thurs” mentality. I mean it is pretty easy to stay on track with your nutrition whilst you are in routine and there are less distractions and desires to drink and consume a copious amount of junk food unlike at the weekend when temptation is at it’s highest.

I’m sure as you read this you will relate to what I’m about to say. You have what you deem a stressful job and by Friday (maybe even before Friday!) you are craving a beer/wine and a takeaway. Firstly I must make clear, there is absolutely nothing wrong with enjoying either of these things, but stay with me. People don’t fail because they drink beer/wine and eat takeaways. People fail because they lose all control at weekend.

Weight Loss

The Only Diet That Works…

I thought about titling this article – What’s a Diet? But then I figured that, the title doesn’t really insinuate that I’m giving you what you want – The answer of course…

However before I can tell you what I think is the only way to go about this, first we must breakdown what doesn’t work.

An important question to ask is…

If a particular ‘diet’ results in someone losing weight but then putting it back on, was it ever a ‘good diet’?