D3 Performance

D3 Performance I help people Train Without Pain, Get Stronger & Move Better to reclaim their active lifestyle

LW RFC 25/26 🏴󠁧󠁢󠁷󠁬󠁳󠁿 First season of 🏉 in 5 years. Couldn’t have picked a better club to play for. Until next season…
29/04/2026

LW RFC 25/26 🏴󠁧󠁢󠁷󠁬󠁳󠁿

First season of 🏉 in 5 years. Couldn’t have picked a better club to play for.

Until next season…

🌅 🐶 🌊 ☕️
19/01/2026

🌅 🐶 🌊 ☕️

Last few months : ☕️ 🏉 🐶 🍲 💪🏼 🌅
08/10/2025

Last few months : ☕️ 🏉 🐶 🍲 💪🏼 🌅

A weeks recap : Fitness / Business / Personal Fitness : Back running (mostly) pain free distances now which is positive ...
22/06/2025

A weeks recap : Fitness / Business / Personal

Fitness : Back running (mostly) pain free distances now which is positive 👌 hopefully a final check up this week from the physio to give me the all clear 💪🏼🏃🏻‍♂️.

Business : Took on 2 more clients this week and looking to build back up steadily again but in a more sustainable way this time. In person coaching classes going down as usual and some early morning home pt visits in the sun too 🌞

Personal : Plenty of ☕️ consumed, lime bike cruising around Richmond with boys with and a couple 🍻. I’ve been a bit slack on the nutrition front recently and my energy has taken a hit because of it, so back trying to be an adult and planning/prepping food for the week, especially with a slightly busier schedule this week.

Lastly… A picture of a cute pup I saw this morning getting a coffee.

Cheers

Another week, another coffee pic and using the dog for likes 🐶
08/06/2025

Another week, another coffee pic and using the dog for likes 🐶

🐶 💪🏼 ☕️ 🚲 🔁
26/05/2025

🐶 💪🏼 ☕️ 🚲 🔁

Had this post on draft for a while.The past decade of my life/coaching story summarised into 10 slides: Over the last fe...
11/04/2025

Had this post on draft for a while.

The past decade of my life/coaching story summarised into 10 slides:

Over the last few years, I’ve gone from chasing rugby dreams → to coaching full time → to completely burning out…
…and then slowly rebuilding my health, mindset, and lifestyle from the ground up.

This post shares a bit of that journey—
The wins, the setbacks, and the real-life stuff in between.

If any of this sounds familiar, or you’re navigating your own version of it, my DMs are always open.
Not here to sell anything. Just here if you need a chat 👊

Happy Friday 🍺

Life lately 👍Had some time off socials which was also 👌
03/02/2025

Life lately 👍

Had some time off socials which was also 👌

Dan signing off 2024 🫡 Plenty of highs, a s**t tonne of lows, but here’s a highlight of the highs because it’s insta… Tr...
23/12/2024

Dan signing off 2024 🫡 Plenty of highs, a s**t tonne of lows, but here’s a highlight of the highs because it’s insta…
Traning 💪🏼
Travel 🌍
Flat whites ☕️
New work💻

Peace out ✌️

24 Million…That’s the number of people working full-time in the UK.With packed work hours, family time, and trying to ke...
05/11/2024

24 Million…

That’s the number of people working full-time in the UK.

With packed work hours, family time, and trying to keep a social life afloat—it’s hard enough as it is, let alone finding time to hit the gym.

Here’s the truth: Work-life balance doesn’t really exist. But work-life integration? That’s the goal—and it’s exactly what I help my clients achieve.

In my coaching program, we build a training framework that fits into your life. Shorter, more efficient workouts (30-45 minutes) that combine strength and fitness so they work together.

Because sometimes, life takes priority over training. And that’s OK. It’s never about “wanting it more”—it’s about finding the minimal effective dose you can manage right now, and adjusting as we go.

Consistency over time beats short-term intensity every time.

Your training should fit your life, not disrupt it.

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