Dave Watkeys

Dave Watkeys Life changing transformations 🚀

09/06/2026

Three fat loss problems✅

All occur because most do not work the body and they try and force results.

They train harder, restrict more, overthink everything and then the journey becomes chaotic.

When you work with the body, use proven principles and have the correct ex*****on, the body behaves exactly as it should👊

Finally a solution 🙌🏻This client came to me eating 1200 kcal, binging on weekends (whilst under the guidance of a coach👎...
08/06/2026

Finally a solution 🙌🏻

This client came to me eating 1200 kcal, binging on weekends (whilst under the guidance of a coach👎🏼) and seriously considering taking a GLP-1, especially because many colleagues were.

Thankfully she gave me an opportunity and she is honestly one of the most impressive clients I’ve worked with.

It’s always intriguing to me how someone can go from complete chaos to dominating their journey, with the correct guidance, support and strategies.

Very often we have the desire and work ethic but our methodologies simply send us in the wrong direction.

This client was first running her own business and then stepped back into the corporate world in 2026 in a very demanding role. Both dynamics brought unique challenges but this client’s ability to be organised, proactive, and possess a high level of resilience is what sets her apart.

A high achiever in multiple areas of her life and now she has her physique matching that🚀

Honestly, she is a weapon😅

We worked through two fat loss phases to achieve the 12kg loss, with maintenance periods in between.

In the first fat loss strategy we built in maintenance weeks. In the second fat loss strategy we built a maintenance day into every week so she could maintain a healthy social life, achieve balance in a very demanding life and manage the deficit smartly.

I’m a huge believer in having maintenance weeks and/or days built into a fat loss phase. It breaks up a deficit, provides psychological relief, improves adherence, improves an individual’s skillset and understanding around nutrition and proactively introduces the idea of maintenance, which must happen post fat loss.

Many fat loss or coaching strategies focus purely on the short term, which incurs a cost and prevents many from sustaining results or improving long-term.

We now move into another maintenance/performance phase over the colder months in SA and allow a complete recovery from fat loss.

In the last quarter of 2026, her body and mind will be ready for one more fat loss phase and I’m confident in a 16kg net loss for this client.

Spots are open for new clients in June and July🫡

05/06/2026

Three exercises I use in my own training and clients programs that I don’t see many people doing✅

I think most just do a few sets of seated or lying hamstring curls but the hamstrings are an extremely important muscle group for the posterior chain👏🏼

Posterior chain work is imperative for long term health, strength and functionality✅

Watch the videos➡️😎
04/06/2026

Watch the videos➡️😎

03/06/2026

The next 10 years summed up in under 3 minutes😂👊

Huge shift🚀Down almost 20kg, completely different lifestyle and consistent for the first time in his life👊We have a litt...
02/06/2026

Huge shift🚀

Down almost 20kg, completely different lifestyle and consistent for the first time in his life👊

We have a little more loss to go in 2026 for Tristan and then it’s project BUILD, to fill out his 190cm frame👏🏼

Tristan and his wife Kirsten, whom we posted last week, have done a remarkable job; two people with very little experience generated enormous change between them.

They have come a LONG way since our first initial consultation and they were labelling themselves as ‘lazy’😅

Now strength training, going on walks, making quality nutritional choices and taking care of themselves is the norm✅

People tend to fall into the trap of being incredibly rigid and one-dimensional, trying to lose weight as quickly as possible. 12 months later, there is little change in body composition, lifestyle and mental state.

Tristan and Kirsten have done things the right way and after 12 months of creating the systems, habits and lifestyle, have set themselves up for an incredible future where they build, grow and thrive together 🔥

They enjoy what they get to do together daily and show up better not only for themselves but for everyone around them.

An incredible example of changing direction in life and taking responsibility for how they want to look, feel and function daily.

My hat goes off to you Tristan but we have more progress to make and I know we are going to do that😮‍💨🚀

Coaching slots for June are OPEN.

Visit my website, complete an application form and let’s DOMINATE the second half of 2026 together.

No shortcuts or BS, just high quality coaching and guiding you to your best👊

01/06/2026

Simple and effective😎👊

Your setup and starting position for most exercises is very important✅

You want something that is repeatable, simple and creates the right foundation for the movement.

Setup like this moving forward👊

Some Friday thoughts 💭
29/05/2026

Some Friday thoughts 💭

Worth reading Abdul’s story swipe➡️As Abdul said in the swipe, it’s hard to write about our journey and put it into word...
28/05/2026

Worth reading Abdul’s story swipe➡️

As Abdul said in the swipe, it’s hard to write about our journey and put it into words.

I know Abdul’s physique inspires many but it’s important to remember and understand what must accompany that physique.

Abdul really does encapsulate what a journey of personal development looks like.

It’s been an honour and privilege to watch this young man grow up and evolve.

I’ve seen him waitering in the evenings to pay for his studies, enter the corporate world, get promotions, buy his first car, go through terrible times—the list goes on.

Abdul has had a hard journey but that is the point.

In a world full of distractions, new and shiny things, and comfort, Abdul has stayed the course.

At such a young age, he has wisdom, experience and lessons that will stick around for decades.

Abdul has turned into a leader, an example and a great man.

I can’t think of a better journey to go on.

I am a proud coach and friend for life.

27/05/2026

The elephant and the schnitzel 😝

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