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Dave Allen - Online Fitness Coach Hate fitness but still want to achieve results? I've got you covered!No fads,no BS -just results

Today I turn 35Normally I’d do some fitness stuff but I’m too old for that nowInstead here’s a few things which are also...
07/01/2026

Today I turn 35

Normally I’d do some fitness stuff but I’m too old for that now

Instead here’s a few things which are also 35

And just remember

Michael Scott was in his 40’s

Anyway my day consisted of the following

Ran a PB 5k
Ate a croissant
Had a take away
Spent time with the kids
Had a nap

Not a bad day!

Thanks for all the support and love ❤️

You’re either a goal setter or anti goal setterI love this time of the yearI enjoy the process of setting goals I enjoy ...
06/01/2026

You’re either a goal setter or anti goal setter

I love this time of the year

I enjoy the process of setting goals

I enjoy thinking about what I want to achieve and how I’m going to achieve them

I enjoy the motivation everyone has in January

I’ve set myself some goals this year to hit

I might not hit them all

But it won’t be for the lack of trying and organisation 🤷🏻‍♂️

Feel free to share what you’ve set out for 2026 below! Be good to know what you’re aiming for!

2025 was a decent yearI’ll be honest though More like survival than actually achieving anythingStarted off goodCouple of...
02/01/2026

2025 was a decent year

I’ll be honest though

More like survival than actually achieving anything

Started off good

Couple of PB’s in running

Football was going good

Strength stayed even though I didn’t train much .

But towards the end I dropped of quicker than P Diddys reputation in the hip hop world

End of 2025 was all about surviving

Just with life

Mobility was a non event

Running was just about a Coffee and a Croissant after Park Run

Gym was a guy in the pub I’d see (Jim get it?)

Nutrition went to 1 treat night per week

To every other night

But overall Nothing went wrong.

I just stopped holding myself accountable

But I had a bit of a wake up call

Probably when I did my health insurance and my price went up because of my fu***ng BMI!

Any no “new year, new me” bu****it.

No extreme reset.

No pretending I’ve got unlimited time - because I’ve got none!

Just structure.

Basics.

And doing the boring stuff which isn’t sexy and doesn’t sell

So let’s see what’s happening in 2026

Happy Birthday my boyYou’re bloody chaosYou have no fear Don’t understand risks Just want to catch up with your sisterWe...
29/09/2025

Happy Birthday my boy

You’re bloody chaos

You have no fear

Don’t understand risks

Just want to catch up with your sister

We love you keeping us on our toes

We love you

We love trying to keep up with you

Happy First birthday 💚💙💚

“Dad, phone, pocket.”That’s what my toddler hit me with this week.Not “I love you.”Not “You’re my hero.”Just a savage th...
03/07/2025

“Dad, phone, pocket.”

That’s what my toddler hit me with this week.

Not “I love you.”

Not “You’re my hero.”

Just a savage three-word takedown. And to be fair… she had a point.

I hate it when they’re technically right - she’s 2

I used to say “scrolling helps me relax.”

Turns out, real relaxation comes from connection, not consumption - Who knew?

So I made a few rules:
No phones at dinner.
No phones in her room.
Phone down during bedtime.

Now? We actually talk.
Like adults. Like parents.
Like people who used to fancy each other.

You never know you might enjoy each others company again 😂

Me vs 8 Month oldThey said “just wake up earlier”...So I did. At 04:30.Then he woke up too.A battle of Dad Bod vs Baby W...
13/06/2025

Me vs 8 Month old

They said “just wake up earlier”...

So I did. At 04:30.

Then he woke up too.

A battle of Dad Bod vs Baby Warfare.

This week I’ve been creeping downstairs like I’m breaking into my own house.

Coffee prepped.

Resistance bands in one hand.

Baby monitor in the other.

I feel like Jason Bourne…
…if he had a Spotify playlist full of Little Mix.

This is my Rocky comeback.

The return no one asked for.

Because the other day I caught myself in the mirror and thought:

“Dave… what happened to you?”

So I wrote a plan.

Garage gym. No distractions.

Just me, some dumbbells, and an iPad speaker.

(Playing Tupac obviously. Not Little Mix. Definitely not Britney.)

But my 8-month-old had other plans…

Day 1: I’m up early. So is he.
Push-ups to Miss Rachel singing about bubblegum.

Day 2 : I go earlier. 04:45.
Monitor lights up. Add some squats.

Day 3 : 04:30. Surely not
Nope. He’s in the cot like Kim Jong-un just won Battleships.

Day 5 : Brushing my teeth with a resistance band round my wrists, doing lateral raises like Gollum chasing the ring.

No influencer warns you about this bit.

“Just get up earlier.”

“Just go to bed later.”

“Just be more disciplined.”

Yeah. Try that when your baby’s got David Brent’s timing and Todd Packer’s humour.

Here’s what I’ve learned:

It won’t be perfect.

It won’t be pretty.

It might not even look like a workout.

But it counts.

Cold coffee. Miss Rachel. Scrappy reps.

This is how we win.

One messy morning at a time.

Not a bad week ✅Bought Poppy a balance bike Poppy waking Finn Had a bad bout on the mid week run Jade Birthday at the fa...
09/06/2025

Not a bad week ✅

Bought Poppy a balance bike
Poppy waking Finn
Had a bad bout on the mid week run
Jade Birthday at the farm
Shetland who was hunggggg
Finn being a good boy - We’re both on diets now
Weekly review of my runs
How the balance bike ended up

Peace

Happy Birthday to the best Mum/Wife in the world -  I honestly believe we wouldn’t cope without you keeping us all in ch...
04/06/2025

Happy Birthday to the best Mum/Wife in the world -

I honestly believe we wouldn’t cope without you keeping us all in check

You’re the one who soothes the kids when they’re upset

You keep the house fed

You keep us all organised

And you do so much more too

All with a smiles on your face

Seeing you become a Mum of 2 has been amazing and I can’t wait to continue to see how the rest of our lives turn out.

We all love you and happy birthday Jade

### ❤️💙🩷 xxX

I’m just gonna say it… I hate the gym right now.Could be because I don’t like people.Could be because everyone annoys me...
02/06/2025

I’m just gonna say it… I hate the gym right now.

Could be because I don’t like people.

Could be because everyone annoys me.

Could be because packing a bag, driving there, signing in just seems like a ball ache
Also whenever I leave the house these days whether thats 04:30, 05:00, 05:30, 06:00 or 06:30
I get an instant text

”Harveys awake”
Bloody great I think..

But mainly?

Yeah. It’s the people.

I know, I sound like a miserable prick.

That’s fair. I probably am.

But here’s the truth I’ve served my time like a prison sentence

Back in 2017 (or 2019, can’t remember)
I think I was close to maxing out my lifetime quota of gym motivation

I was up at 4am, every day, doing fasted cardio not because of science because I was on minimum calories and I wasn’t wasting them at 04:00.

I was so dedicate I made Homemade pre-workout that could’ve powered a small village - My heart still has palpitations

40 minutes on the Stairmaster watching some bodybuilding youtube like a complete tw*t if I do say so myself

All for one thing, the goal : the photoshoot.

And I smashed the goal - Not bad ey

I didn’t plan to get oiled up in front of 20 blokes in East London, but it made for a good story I think

But now?

If you told me to shave my chest and diet down again, I’d only commit to about 50% of that. I’ll let you pick

I’ve got other priorities.

These days, I get up at 4:30 just to drink coffee in peace before the kids go full energy!

Do I still train? Yeah, strength work in the garage.

Do I love it? Nope. But it keeps me moving and fit

Do I run with the dog? Yep and weirdly, I like that. Because right now, I’ve got a goal that actually means something to me.

So yeah… maybe I am a grumpy old bastard.

But maybe that’s the point.

You don’t always need to love the process.
You just need to care enough about the outcome.

Right now, the gym ain’t it for me.

But I still show up just in a way that fits where I’m at in life right now

Since becoming a Dad you’ve probably began to inherit the dreaded Dad BodIn 3 simple steps 1 - Embrace failingYour plan ...
28/05/2025

Since becoming a Dad you’ve probably began to inherit the dreaded Dad Bod

In 3 simple steps

1 - Embrace failing

Your plan will be thrown out the window when teething or tantrums come into play

2 - Flexibility is your best friend

It could be moving your gym session to early doors before they wake or after the bed time war zone

or gym bros cover your ears, you might skip it all together

3- Keep it simple

A training plan of 2-3 days does the trick

Hit your Push,Pull,Hinge,Squat movements and you're sorted!

These tips can be adjusted across whatever age range your little one is at

From Newborn to Toddler Warrior > These are completly different worlds!!!

I’m currently in the fight of my life surviving toddler stage
(but wouldn’t change it for the world)

Where are you at with your Dad journey and fitness journey?

And how can I help you survive?

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