Delrade Fitness

06/01/2026

Nice first Olympic weighting session this year. 90 and 100kg is moving well.

23/12/2025

Testing the power clean, squat clean and split jerk after a while. Something is still there!

19/11/2025

I find David’s approach to fitness pretty impressive.

By showing up 3 times a week in a gym (and running on top), every week, he demonstrates a simple insight.

Make your fitness a (1) priority - so nothing else beats the gym sessions in your diary.

And (2) consistency. We heard it many times but it’s such an important ingredient. Over time consistency creates a strong habit and that shapes who you are.

David hit yesterday another big milestone. He got below 100kg first time in years. He looks great.

But it’s not only about the weight loss. He built a solid amount of muscle mass, got fitter and feels so much better in everyday life.

Always very positive. Keep it up David.

Next picture from the Gladiators!! 😅

12/04/2025

Seasoned PTs who have done around 20,000 hours of personal training sessions, develop deep, practical wisdom that goes far beyond textbooks or certifications. Here are some of the key insights I gained:

1. Consistency Beats Intensity.
• Most long-term progress comes from showing up regularly, not go all-out occasionally.
• Sustainable habits trump short-term motivation.

2. Fitness Is Mental as Much as Physical.
• Our mindset, stress level, sleep, and emotions heavily influence results.
• Building trust with my clients and emotional intelligence is crucial for helping them break through mental blocks.

3. No One-Size-Fits-All Plan.
• Every body is different. Experience taught me how to read people’s movement patterns, energy levels, and recovery capacity.
• I have learned to adapt programs in real-time based on my client’s life outside the gym.

4. Most People Need Lifestyle Coaching, Not Just Workouts.
• Real transformation comes from addressing diet, sleep, stress, habits, and self-discipline.
• We, as PTs, often become informal life coaches, mentors, and sometimes even therapists.

5. Progress Is Nonlinear.
• Plateaus, setbacks, and fluctuations are normal. Over time, I have learnt when to push my clients and when to back off.
• I try to teach my clients patience because we want to play the long game.

6. The Basics Work Best.
• Fancy trends come and go, but time-tested principles like progressive overload, proper form, and balanced nutrition always work.
• Simplicity is powerful and effective when done consistently.

7. Relationships Matter Most.
• Clients stick around not just for results but for the connection. Communication, empathy, and genuine care are what create loyalty.
• As a trainer I try to build a sense of being there for my clients and accountability.

21/11/2024

Incredible!

I’m so proud, impressed and chuffed for Katie to achieve this amazing lifestyle change and body composition transformation.

This took us one year and 8 months but because it wasn’t a quick fix, it is more of a lasting and consistent lifestyle change in how Katie eats and trains. The choices she makes, etc. Incredible.

This is what can be achieved if someone finds and establishes their OWN routine. Routine that works for them.

And we are not stopping here either! Watch this space 💪

Once again, huge congratulations Katie 👏👏👏

07/10/2024

David started training with me in January 2024 and wanted to lose weight, get stronger, build some muscle mass and be overall more healthier.

Fast-forward to October 2024, he lost about 10kg body fat and gained lean muscle mass.

He consistently trains 3 times a week - we do weights because he understands the importance of resistance training.

No drastic diets, just some adjustments. We increased protein intake and reduced processed food, sweet/sugary foods and alcohol.

Over time he is getting closer and closer to the version he set himself to be.

David loves running, his 5k run times improved since he is lighter, stronger and fitter.

Well done David 👏

02/10/2024

People often tell me that they struggle to stick to their training program, diet or any fitness routine.. they struggle with staying CONSISTENT.

So here is my solution:

1. First solution in regard to consistency and one of the best way I know to stick to something long-term is to set a Minimum Effective Dose (MED) method.

- This method is based on identifying the most important areas of fitness you want to address and linking the most effective practices to each of these areas.

- Once you have the most effective practices, you figure out what is the minimum time you need to spend on each of these practices to achieve result.

- Then you schedule these practices (a new routine) to your calendar. It is far more likely to happen if it’s in your diary. You are set to go.

- This is a very “low barrier to entry” approach. It means that you feel easy about starting. You say to yourself “I only need 20 min doing this and 10 min doing that..”. It’s not too big in your head, it feels like “yeah, I can do that!”.

2. Another helpful and useful step is Habit tracking - this way you stay on top of your goals and activities you decided to work on. It keeps your focus on it.

3. Prior planning and scheduling is crucial if we want to be consistent. We need to be conscious, aware and focused on our regular new habits, actions or activities. By planning things ahead we are concentrating our energy to act on it.

4. Reward - And lastly reward yourself! After you accomplish certain amount of sessions or time and consistently sticking to these new habits and actions, acknowledge that by treating yourself with a trip or some useful product you always wanted. Have something to look forward to in a future!

If you feel you would do with some help to get this going, message me directly and describe your situation.

01/10/2024

Do you struggle to find an effective fitness routine which you could implement to your busy life? You can’t commit to fixed time slots with in-person PT but you still want someone to check on you?

Well, you have quite a few solutions:

1. APPS
You can use an online app for your training routines and track your progress. In addition you can use a habit tracking app like Streaks (I use it too) where you track habits you most want to solidify - consistently.

2. HOME GYM
If you don’t have an access to a gym, you can train from home where there is no excuse of commuting and getting stuck in traffic, wasting time commuting.

3. LOCAL GYM
If you have a local and convenient gym near you, you can train there in your own time following my training plan which I customise and it’s based on your goals.

4. MY ONLINE PT/ COACHING SERVICE
You can use my online fitness coaching where you will have a customised training plan to address your goals. Delivered via a mobile fitness app. You get weekly check-ins with me. Tracking your progress in particular aspects of fitness and wellbeing of your choice.

5. VIRTUAL FITNESS CLASS
There are many virtual fitness classes available online, including live and on-demand classes. This is a great way to get a group workout experience without having to leave your home.

6. FITNESS INFLUANCER
There are many fitness influencers on social media who share workouts, tips, and motivation. You can follow their workouts or use them as inspiration to create your own.

7. PARTNER TO WORKOUT WITH
Try to go to the gym with your friend or colleague over the lunchtime break or before/after work.

8. FINAL 2 TIPS
Set realistic goals and use Minimum effective dose method. Don't try to do too much too soon. Set small, achievable goals for yourself and gradually increase the intensity and duration of your workouts over time.

And listen to your body. Don't push yourself too hard all the time - if you're feeling tired or sore from the previous workout take a break, have some active recovery or just do stretching. I also suggest a regular sauna, cold shower and massage.

If working with me sounds like a best option, message me directly.

29/09/2024

Are you a former athlete who has fallen out of your athletic version?

Maybe you’re busier than ever with work, kids, or a new business. Maybe you’re recovering from an injury or just traveling a lot. Maybe you have recently relocated to a new city or even new country.

Whatever the reason, you’re ready and keen to get back in shape.

You want to look and feel stronger and fitter. Keep up with your kids or mates playing sports. You know it’s time to do something about your health and fitness.

You want something reliable, effective, consistent, and flexible. You want a solution that fits your current life situation and someone to keep you accountable.

That’s exactly where I come in.

I understand that you’ve tried other solutions. You’ve joined a gym but couldn’t stick with it. You’ve researched training plans but lost interest. You’ve even had a personal trainer, but the fixed times didn’t work for you.

That’s why I offer a different approach. I provide online personal training that is flexible, personalised, and accountable.

I’ll work with you to create a custom training plan that fits your needs and goals.
I’ll also check in with you regularly to track your progress and provide motivation.

Ready to get back in shape?

Act today by filling this short questionnaire and then we book a free consultation.

https://www.delrade.com/reset-program

19/06/2024

If you are going on a holiday or you just want to have a short workout at home, here are 3 simple 20 min workouts with just ONE DUMBBELL:

https://youtu.be/ChoQY2G75X0?si=ZNsLeGc9Eupoqcui

DUMBBELL WORKOUT 1. (around 20 min)A1) DBs standing shoulder presses, alternating, 3 x 16-20 repsA2) DBs static lunges, 3 x 8-10 reps, each side, bodyweigh...