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In Here You Will Find The Latest For What Works For Our Clients And How They Are Getting Amazing Results. Including The Latest Hints And Tips For Achieving Best Results In The Quickest Time. Plus Don’t Forget To Download Our Most Proven 7 Day Meal Plan By Clicking The Button Below

Ditch 7lbs in 7 Days

Download Our MOST PROVEN 7 Day Meal Plan, That’s Helped 100’s Of Busy Local Cardiff “Over 30’s” Men & Women 

Is it worth it? Absolutely

Is it worth it? Absolutely

  Is it easy? - NoIs it worth it? - absolutely 🔥We know that life is busy, kids have events, you’re trying to work full time and run a house while trying to find time for YOU. To work on YOUR goals. The ones you’ve been promising yourself you will start on for...

There is only 1 reason that you’re reading this…

There is only 1 reason that you’re reading this…

  You still have not got the results you wanted... QUICK QUESTION 🔥Is it the gym you currently attend that stops you from getting the results YOU want❓⭐️ You see, I see sooo many of you jumping gyms, changing due to offers or just leaving as you haven’t got the...

Sunny weekend ahead…

Sunny weekend ahead…

  How is your week going so far? Rumour has it, it's going to be a sunny weekend...🌞 You might be going for a weekend away and find yourself in the beer garden  Or, you might treat yourself to ice cream at the beach  Remember, that-is-ok!  We all deserve to treat...

Are you seeing results?

Are you seeing results?

  It is very easy to get carried away and expect big results in minimal time But, it is important to remember that although there will be subtle changes over time, you have to give yourself a longer period of time to see big results If it has been a few months,...

Karen invested…are you ready?

Karen invested…are you ready?

  Are you ready to invest some money and time into your health? £20 a month gyms are great if you’re going to use them. However, a lot of people don’t see good results because they need direction and accountability, things you don't get in a £20 a month gym. This...

3 Rules of DKnine Fitness

3 Rules of DKnine Fitness

  DKnine Fitness is a little different to a normal gym or slimming club For the simple reason, we are neither of the above To start we ONLY work with men & women over 30! For the simple reason that the whole program was based around what my mum would need...

Check out this video

Check out this video

  Last week, I talked about a guy who wanted us to tell him why he should join DKnine Fitness over a typical gym This week, we have got him to record a video for you 🙌 Check it out: https://www.facebook.com/DKnineFitnessCardiff/videos/306696526858912/ David :)...

[WANTED] 7 Guys From CARDIFF That Are:

[WANTED] 7 Guys From CARDIFF That Are:

  [WANTED] 7 Guys From CARDIFF That Are: ? Busy [with work, family and stuff] ? Tired [with everything] ? Out Of Shape [not eating the right foods] Sound like you? Then come and join our 6 Week "Over 30's" Body Transformation Programme. Here's what's included: ✅...

Why DKnine Fitness over a typical gym?

Why DKnine Fitness over a typical gym?

  A few months back we had a guy come in who was super suspicious about us After all, who is DKnine Fitness? a tiny fitness business with only 4 employees compared to a PureGym with 100’s of locations and 100’s of employees And this was his exact questions to us...

5 Simple Food Tips For Weight-loss

5 Simple Food Tips For Weight-loss

  Food can count for as much as 70-80% of your overall results...get your food right and everything can change That's why at DKnine Fitness, we try and find the perfect yet simple steps that work for you Here are 5 of those simple food tips for you 🙂 1) Eat...

My youngest is 31, that’s how long it has been….

My youngest is 31, that’s how long it has been….

  One of the reasons DKnine Fitness is set up is all based around making time for yourself   Because we 100% get that having a busy life, with work, family, kids, and much more going on, that you often put yourself last   This is the case for one of the guys who...

The simple steps to weight loss…

The simple steps to weight loss…

  The next time someone tells you that they just can’t lose weight, more often than not, that individual is over-eating. So, where is the happy medium? The place that you can still eat and lose weight? A lot of our clients simply use MyFitnessPal. It’s FREE, it’s...

You DESERVE it!

You DESERVE it!

  You DESERVE it!   In case you didn't know why DKnine Fitness was started   Let me give you a quick insight 🙂   We started back in 2015   100% focusing on working with 1 type of person....   My MUM   She cooked for us, worked full time, cleaned, took us to...

All I Need Is The Support

All I Need Is The Support

  Does any of this sound familiar… ? Walk into a gym and then realise you have no idea what you do ? Start a diet and have no idea if you are doing it correctly Then it sounds like all you need is a little guidance and support You see WE ALL KNOW what we need to...

More Than Just A Gym

More Than Just A Gym

  Yesterday we were busy getting everything ready for the next few months You see, DKnine Fitness is a little different to walking in a BIG Commercial gym where everyone is looking at you Making you feel anxious and completely out of your depth What we have been...

How Does This Sound….

How Does This Sound….

  We are 2 weeks into January   And those new year resolutions have probably slipped❓❓   I was talking to a lady today, who had stayed strong up until Friday night when they had the belated Work Christmas Party   That ended her dry January   But like I said to...

Have you met Margret?

Have you met Margret?

  We put a post up on Facebook yesterday about one of our AMAZING clients ?   Now before I share the post with you…   I want to tell you a little about this AMAZING lady   She drives for a living   Driving as far as Scotland to pick up a car, deliver it to...

Why Following Slimming World ISN’T Going To Help ?

Why Following Slimming World ISN’T Going To Help ?

  Don’t get me wrong, Slimming World does a great job and helps 1000’s of people each year lose the weight Then a few months later, they have to head back to slimming world to start all over again. This can become a vicious circle for the simple reason… FOOD...

I Walked In, Paid, Then Walked Back Out

I Walked In, Paid, Then Walked Back Out

  This is a true story of a new lady that joined us this week.After Christmas, she was super motivated to get fit. She headed to a big chain gym to find out more and was pressured into signing up to a 12-month contract.However, on arrival, she saw a busy gym...

150 ways To Get A More Toned Belly…

150 ways To Get A More Toned Belly…

  Since the turn of the new year I have seen post after post on Facebook All talking about weight loss, toning up and getting 6 pack For most of us, just feeling confident in our own clothes is enough So, instead of me listing all the crazy 150 ways you could...

Simple Formula 2….

Simple Formula 2….

  Yesterday I shared with you the formula I am using this year to get me ready for my HolidayAnd the one a few of our Busy “Over 30’s” followToday another simple formula ?? You see we totally get that you have limited time in your life to follow any sort of...

They make it complicated to CONFUSE YOU

They make it complicated to CONFUSE YOU

  You are wanting to start your new fitness journey➡️ Holidays may be coming➡️ A health risk has got you motivatedSo you jump online at start checking out what’s best to do2 minutes in and you have already seen 3-4 different ways of doing it? All with complicated...

2019… The year you fail again ?

2019… The year you fail again ?

  So the first day of the new year, everyone is excited about starting their NEW YEAR-NEW ME routineYet there will be 1000’s if not 10,000’s of people already just a few hours in failing on their NEW YEAR-NEW ME routineWhether that be no Alcohol for JanuaryOr...

Today the day 8 Week for the price of 6 week ENDS

Today the day 8 Week for the price of 6 week ENDS

  The 8 Week Kickstarter Challenge??????We are looking for a small handful of dedicated Cardiff "Over 30's", who are ready to make 2019 the year ?✅ A year for BETTER ALL ROUND FITNESS✅ A year for SMALLER DRESSERS & TROUSERS✅ A year for MORE ENERGY FOR THE...

WARNING: Weight Loss Comes With Side Effects

WARNING: Weight Loss Comes With Side Effects

  As with everything in lifeWhat goes up…Must come down…The exact same for losing weightYes, everybody goes on about how great it is once they have lost the weightBut do they tell you, they then have to go and buy smaller clothes??Or do they tell you that extra...

Those bloody tasty Yorkshire puddings

Those bloody tasty Yorkshire puddings

  Merry Christmas first of all to everybody celebratingHope Santa was kind ?Now let’s talk about Yorkshire puddingsBecause if you like Yorkshire puddings like I doThen you could easily eat 3-4Thing is Yorkshire puddings are CarbohydratesCarbohydrates for short is...

It’s Christmas Jumper Day Down At DKnine Fitness

It’s Christmas Jumper Day Down At DKnine Fitness

  ne thing we pride ourselves on is being different to your typical gymThere are no hulk looking guysThere are no tiny girls checking themselves out in the mirrorWe are just a group of busy singles, husbands, wives, mums, dads, grandparents, shift-workers and...

Santa Belly Buster… Number 3 ?

Santa Belly Buster… Number 3 ?

  Today Santa need to make use of his Big Red Ball ? Here are 4 of my most popular exercises I get my elves to use The aim is to do 30 of each exercise, and keep going for 10 minutes       Contact Us Call us on 029...

Probably going to wait until after Christmas…

Probably going to wait until after Christmas…

  There is 6 days to go until the craziest day of the year is hereSo much to doAlmost no time to do anything else ?Would be a silly time to join the gym right??Well….We had a lady join us the other day who was telling us about this situationThat she was working...

You need to start BANKING ?

You need to start BANKING ?

  One of the biggest things we have been working on with the clients this week is being able to have a great ChristmasBy enjoying themselves, not missing out and even maintaining weight ?One way we have shown them is called BANKING CALORIESThe formula is simple,...

The Santa Belly Buster – Day 2

The Santa Belly Buster – Day 2

  Today Santa focuses on pulling the belly in and making the core nice and tight so it’s easier to fit down a chimney 3 simple exercises, doing 20 seconds on each and resting for 10 seconds. The aims is to keep going for 10 minutes:   [et_bloom_inline...

The Santa Belly Buster – Day 1

The Santa Belly Buster – Day 1

  Today’s workout is all about helping Santa steer the sleigh 4 simple exercises that he does on a daily basis to give more control and tighten his belly at the same time Ready to give it a go:       Contact Us Call...

Day 5: “Half a Stone” Christmas Challenge

Day 5: “Half a Stone” Christmas Challenge

  It’s the final day of the challenge So far we have shared with you some of the simple tips that get AMAZING results for our clients The final challenge looks at a part of a transformation that not many talk about, yet it could potentially play one of the...

The 10 Minute Leg Toner

The 10 Minute Leg Toner

  Male or Female, we all want a pair of more toned legs Todays workout is perfect for that It’s quick: Just 10 Minutes It works: You legs will burn when doing it It’s effective: Your legs will be feeling it tomorrow Set your stopwatch for 10 minutes You will be...

A Nice Little 10 Minute HIIT Cardio

A Nice Little 10 Minute HIIT Cardio

  Boosting energy levels would make a big difference to daily life, right? ✅ More energy to keep going after work? ✅ More energy to do more with the kids and family? Then look no further than this “Nice Little 10 Minute HIIT Cardio” workout You need to get 10...

The 10 Minute Belly Buster

The 10 Minute Belly Buster

  Welcome to the 10 Minute Belly Buster, a super simple straightforward workout that gets the results FAST Start by setting 10 minutes on your stopwatch You will need to perform 20 reps of each of the 3 exercises, and then repeating over and over again until you...

Day 4  “Half a Stone” Christmas Challenge

Day 4 “Half a Stone” Christmas Challenge

  Over the last few days, we have been talking about food and calories And how to work out how many calories you need What we haven’t talked about, is how to get rid of or burn extra calories By burning calories, this either helps put you in a deficit = Weight...

Day 3: “Half a Stone” Christmas Challenge

Day 3: “Half a Stone” Christmas Challenge

  We are half way already ?December and the first week into Jan should now organised & plannedYou worked out calories for the week on day 2Now it’s time to start planning your mealsDepending on how serious you are wanting to either maintain this monthOr even...

Calorie Calculator

Calorie Calculator

  Weight loss, weight gain, and toning up all come down to one main thing Getting your calories right ✅ Calories are without a doubt the reason the weight has crept on over the years, and calories, will also is the simplest and quickest way to getting the weight...

Day 2: “Half a Stone” Christmas Challenge

Day 2: “Half a Stone” Christmas Challenge

  How did you get on with yesterdays challenge? Getting organised and focused can make a BIG DIFFERENCE to your stress levels and the results you end up getting Therefore if you didn’t complete yesterdays task, I would 100% suggest you take a look at that first...

Day 1: “Half a Stone” Christmas Challenge

Day 1: “Half a Stone” Christmas Challenge

  Christmas is almost here, the parties have started and the stress is starting to buildThere is also that voice inside the back of your mind dreading the fact, that the average person gains up to 6lbs alone in DecemberWhat if there was a way to combat this?A way...

FREE DOWNLOAD: 25 Tips To Surviving Christmas

FREE DOWNLOAD: 25 Tips To Surviving Christmas

  Excited for Christmas?Christmas is fast approaching and there is going to be so much to do with work, family, shopping, parties, events and much more. Leaving little time to focus on yourself.The question we keep getting asked by our "Over 30's" clients is:"How...

When the kids have gone to bed… Give this a go ?

When the kids have gone to bed… Give this a go ?

  One of the biggest struggles we see with people who get in contact is that they don’t have time to train➡️ From working long shifts➡️ To running a household and kidsOne of the ways we have helped them get around this is by offering over 43 sessions a weekWe...

It’s all because of the kid’s leftovers ?

It’s all because of the kid’s leftovers ?

  We all know that food is the number 1 reason for weight gainThe more of it we take on board, unfortunately, the more weight we are going to gainBut what was annoying for a Dad we have on our “Over 30’s” ONLY program is that his food was always perfect? He...

From petrified gym goer to looking a million dollars

From petrified gym goer to looking a million dollars

  Last Friday night, we had the DKnine Fitness Christmas party ?You may have seen some of the pictures on the Facebook pageWhat we ❤ to see when we do these events is how far our AMAZING clients have comeAnd today's one is a very special transformationTo be...

How to waste £30 / £50 or even £100 per month

How to waste £30 / £50 or even £100 per month

  Almost every new client that joins us tells us this story of how they have been waisting £30 / £50 or even £100 per monthYou probably know people doing the exact same thingMaybe you are doing this thing yourselfYet, when you decided it would be a good ideaIt...

Miracles do happen ?

Miracles do happen ?

  Holly had a phone call from her sister this morning, telling her that she had just passed her driving testThing is, she was terrible when she first startedShe kept stalling, kept struggling to get the hang of itYet she kept doing the lesson6 Months later.......

What these 4 AMAZING transformations all had in common

What these 4 AMAZING transformations all had in common

  Monday the perfect day to start your transformation, your weight loss journey, the change you have been craving for, for weeks, months, maybe even years The exact same feeling almost all of our amazing clients go through before they join us And the first thing...

Get Back on Your Box ?

Get Back on Your Box ?

  Welcome to another Workout Wednesday ? This week you are going to need a box, as everything we are going to to is designed around the box. We are going to be working for 30 seconds, then resting for 10. Complete all 6 exercises, take a 2 minute rest. Then start...

Baked Tahini Squares

Baked Tahini Squares

  Tasty Tuesday ? The perfect snack to keep you going until the next meal ? With 9g of protein per slice, you can enjoy them guilt FREE! What You Need: ✅ 1 small ripe banana ✅ 100g oats (use gluten free if preferred), finely ground in a blender ✅ 40g vanilla...

And Breath! ?

And Breath! ?

  Monday Challenge ? And Breath! ? When it comes to getting serious… LIFE LONG results ?? You need more than just the right food and training, you also need to make sure you mind & stress levels are in the right place ??‍♂️ So here is a challenge for you to do...

Revitalising Soup

Revitalising Soup

  Soups are the PERFECT go to meal! Either in a rush or when you don’t know what you fancy, soup is the answer! ? This one will help get in loads of your veg for the day and keep you full to prevent snacking! ? Soup is also perfect to freeze and only takes...

The 10 Minute Kettlebell ?

The 10 Minute Kettlebell ?

  Almost everyone has a kettlebell lying around the house Some use it for door stoppers, other just collect dust in the loft Today… I want you to dust that kettlebell down and follow along with what I show in this video Give it a go, work up a sweet and...

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