DCFitness, Cosford grange, Shifnal (2026)

26/05/2026

PRE-OP➡️NO-OP

This is Lisa, she's been training with me for 1 year & 6 months now.

It's fair to say the sessions have changed throughout this time as she injured her hip causing a Labral Tear.

But...

Training didn't stop. Her training was reconsidered, re-evaluated and repurposed.

Lisa has effectively trained around this injury, resulting in the feedback she very graciously gave me above.

Due to the strength she has built, she's just enjoyed a bank holiday going on hikes, exercising and enjoying the sun ☀️ (with some DIY sprinkled in there 😅)

Exercise is supposed to build you up, give you freedom and allow you to function at your best capacity.

It's not about punishment. It's about thriving.

Now will always be your best time to thrive.

Dave
DCFx

12/05/2026

TOUGH DAY AT THE OFFICE? 🏢

Yes. Office workers, I'm looking at you.

I have experience here.

You spend 40+ per week at a desk.

Your shoulders hurt and each time you get up from your DSE assessed desk to use the toilet you go 'Ooooouuuhhhhhhh', because standing felt like enough exertion for one day.

You've probably tried Couch to 5K or some 12 week transformation you've found online, but it yielded few results.

You know if you move more and eat less you'd lose weight and gain muscle, but you've still not had success.

You've probably been tempted by targeted ads to use weight loss injections, but they scare you. And they should, if you're without the right care and robust plan to stop using them.

So the likelihood is not that you don't have the required knowledge, it's the accountability you lack, which means you keep falling back into the same rut.

Have a think about how much your health is actually worth.

You can:

A. Crack on and make the same mistakes time and time again as you likely don't have the time to plan and execute something that would work for you.

Or

B. Ask for help.

It's a big thing to reach out for help.

But, doing so will take away the guess work and put you in the hands of a practiced professional who can give you the answers and a means of achieving your goals.

It'll improve your mental health. You'll be less likely to injure yourself or become unwell. You'll have more energy to give to relationships.

On a personal level this could mean a happier family life with kids that see a role model who practices good habits.

On a professional level it'll mean you'll perform better each day and likely earn more money due to the enhanced energy levels and focus.

Just saying...

04/05/2026

DOES THIS SOUND LIKE YOU? ⬇️

You go into the gym and head straight for the changing room.

You glance into the gym and think 'I wish I could be like those people'.

You do a class and say to yourself, 'I'll go in next time, or in a month or so, when I'm fitter'.

Doesn't matter what gym you use, if you're paying for a membership and only using at most, 50% of what's available, your likely only going to see, at most, 50% of the results you could have.

With me so far?

This could be a game changer for you.

My Strength 101 class is for you.

It's to build the skills to take into the gym and use the facility independently.

Low volume music. Meaningful feedback. Progress.

The class is scalable to varied fitness levels, whether you're a newbie in the gym or you're fit in terms of your cardiovascular fitness, but you might have not done much Strength and Conditioning.

The gym is a place to learn and for personal growth, it's not a showcase.

Monday 08:00
Wednesday 08:00
Saturday 10:00

Let's face it, the work you're shying away from usually yields the best results...

See you there!

Dave
DCFx

29/04/2026

PROGRESS 📈

Really pleased with this one

Emma has been training with me for a while now, you may have even seen her in one of my other posts

She first came to me struggling to squat as her knees only allowed so much movement

Over time she has been very consistent, never misses a session

Consistency is a key factor in achieving any endeavour, in fitness, business or personal development

The exercises have become harder as her strength and competency has grown no end

All the hard work is pushing her closer to her goal of Hiking the Inca trail at Machu Picchu, which I'm fairly sure shes way more capable of doing this than she gives herself credit for 😅

We're in the final stretch now before she goes 🥾

But along the way and as a result of the hard work she puts in:

- She's returned to playing netball 🏐

- The times and distances or her weekly hikes have improved 🚶‍♀️

- She experiences less pain and more mobility in her knees, Achilles tendon and shoulders 🦵🙆

So in summary, you get out what you put in

Well done Emma, keep going!

23/04/2026

WINS 🏆

They all count, yes we all strive for something big.

But it's important to take note of all the improvements along the way.

They keep you focused. They keep you driven. Hungry for more and for better.

No one goes from 0-100 in their first week, or month.

Success is born from consistently putting in the work.

And in this post, we look at what consistency gets you.

If you'd like to feel more motivated and for it to breed consistency and then results, take a look at my above offer and get in touch.

I look forward to hearing from you soon.

Dave

DCFx

14/04/2026

SHOULDER HEALTH

A fair few of my clients have seen success with this one, most commonly known as the Lying Plate Around the World, or sometimes a Supine Plate Halo

It focuses on dynamic stability and shoulder mobility

Unlike a standard press or fly, it forces the shoulder joint to move through a large, circular range of motion while maintaining control. Ensuring the joint moves smoothly without impingement

If you're struggling with 'office shoulders' or looking for an injury preventative for lifting heavy, this exercise can be a lifesaver

By strengthening the rotator cuff and improving mobility, it helps prevent common issues like shoulder impingement and tendonitis

It encourages 'opening up' the chest and pulling the shoulders back, which counteracts the hunched-over posture many develop

It also helps to identify 'sticky spots' in your shoulder mobility where you might be tight or have weakness

If your struggling with any of the above issues give it a go and let me know how you get on, feel free to fire away if you have any questions and see my Spring offer at the end of the reel if you'd like to book in for one-to-one or group PT

Dave
DCFx

24/03/2026

PROGRESS 📈

Jade has had PT with me for a while now, for about a year and a half

If you've seen my videos, you'll know I've posted about her before

In this time, she's advanced a lot.

In the beginning, she was swinging around dumbbells, unsure of what she was doing and how to train effectively

Fast forward to today, she's bench pressing 36kg, Back Squat is 43kg with a great range of movement, RDL is 63kg and executing these movement patterns well.

Not only had she gained strength, but greater mobility in her shoulders which allow her the movement to perform a back squat comfortably

We've recently been covering exercises utilising a Barbell as she's recently got some near gear for her gym set up, which has changed our sessions of late, but she's making great use of the equipment

Jade's wanted to gain muscle, particularly in her upper body, and lot has been gained here 💪

Her confidence when training has risen, she tells me she's happy that her clothes fit better now and she looks forward to her training each week

Not to mention its made the physicalities of her work a lot more manageable

Stronger ✅
Confident ✅
Happier ✅

See my current offer at the end of the reel and get in touch if you'd like to see what you're capable of achieving

Dave
DCFx

16/03/2026

🌻SPRING OFFER🌻

Building a 'Summer Body' is good, but building a strong body that makes you feel great all year round, is far, far superior

£290 for your first 10 sessions

2 Bespoke training plans

2 Locations to choose from

DM me 'SPRING2026' to find out more about how I can give you not only the physique, but the knowledge to maintain it

I look forward to hearing from you soon 😊

Dave

DCFx

09/03/2026

DON'T FANCY TRAINING ALONE? 💪💪💪

That's no problem.

I offer group PT sessions, for groups of 2-4

What I love about running these groups is the comradery, the laughs and most importantly, seeing the progression of the group each week

What you get out of the session - the fun of being in it together, getting to improve yourself alongside family & friends, working towards shared and solo goals, and did I mention?

The prices are lower per person 🫰

So, if this is something you think yourself and a loved one would like to trial, reach out, I have a number of options available

You can chat to me here, at [email protected] or on 07505931435

I look forward to hearing from you

Dave

DCFx

11/02/2026

CLIENT REVIEW ⭐⭐⭐⭐⭐

I've been working with Tess since September and she's absolutely smashing it

Not only has she lost body fat but her strength has improved massively

How has she achieved this?

Not only does she show up on the good weeks as well as the bad to her 1 to 1 PT sessions, but she works on her fitness in the gym independently using the skills she has learned and also attends my Strength 101 class each week

If you'd like to see what you're capable of please reach out

Dave
DCFx

DCFitness

26/05/2026

12/05/2026

04/05/2026

29/04/2026

23/04/2026

14/04/2026

24/03/2026

16/03/2026

09/03/2026

11/02/2026

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