Dale Burke Fitness

Now vs Last year 😁🙌

Swipe left to see the last week of the 12 week peak.

Where I and were both in the shape of our lives.
- dieting consistently for 12 weeks.
- crazy amount of steps (pretty sure David set out to do like 50k in one day)
- consistent training.
- minimal social events.
- tracked food religiously for 12 weeks.

This year?

Well tbh for me I was really happy with how I was looking and I knew I was going to be extremely busy with work and also knew I was going away a LOT this year.

This is the first year in around 6/7 year I haven't put myself into a dieting phase and it's actually been really nice to go out and really enjoy summer.

I have lived with a LOT of restrictions over those last 6/7 years to a point when that way of life becomes normal and it is actually pretty hard to come out of that.

This year my focuses have been very different:
- building a new business
- a new relationship
- more socialising
- travelling

I have been able to maintain a good shape all year round and I am bloody happy 😁

It's quite easy to look back on and awe yourself in class shape and be pretty harsh on yourself.

Sometimes you just need to have a little bit of balance in your life.

This year that has been the case for me ✅❤️

He gives me great hair cuts 💈
I give great results 😎🚀

These pictures do not even do him justice tbh because of his tattoos but we are both extremely happy with what we have been able to achieve in the last year.

The long term goals was to be in great shape for his friends wedding abroad.

We first had to work on gaining more structure back & consistency back to his training.

First 6 Months we focused on doing that and building muscle mass and increase performance as much as we can.

We then went into a small mini diet, back into a surplus and then for the last 10 weeks or so we put him into a deficit to strip back some body fat 💪🏻

He is looking great and definitely wedding and beach body ready ✅☀️

Looking forward to the next few months to working with to see where we can really take his physique 💪🏻

Enjoy your trip mate 🤝☀️

This day was one of the best days of the year last year for me!

This was when I and were deep into last year's 12-week peak🤣💪

To help us stay off the booze at the weekend we made the decision that we would commit to doing some form of activity at the weekend.

(even though it did sometimes result in a few skinny beers)

It was a great way to keep us on track and days like this were just CLASS.

This year we have hundreds of people taking part in the 12 week peak.

Not only am I buzzing to see all these amazing people get INSANE results but for them all to make memories that they will remember.

The friends they have made through this process.

The things they have learned about themselves that will change them forever.

The meet ups.

The activities and days they had doing things they wouldn't normally do to keep them off it at the weekend haha.

We are almost wrapped up for this year's 12WP and I am just buzzing to be part of this incredible community ❤️

8 days to go!!

Post physique after the busiest social month of my life with 2 big trips away.

This is something that will be quite common for a lot of you have been dieting hard for a holiday this year.

Not that I dieted hard btw but I was in much better shape before I went away 😂

Most people feel a bit lost and gutted that they have lost that condition you worked so hard for.

What calories do you go to?

What do you do about training?

Steps?

Water?

I am just back yesterday.

Here Is what I am doing over the next 3 weeks in the lead up to my next holiday to turkey 🇹🇷 ☀️

I am going to bring things back to base level with calories.

The past 2 weeks have been ZERO control with calories and ohh baby did I enjoy the deep fried food 😍

So the simple fact of me getting back to maintenance calories (for me is around 2600-700) and having some control back to my nutrition will allow me to drop some of the holiday fluff.

Next week - 2,400-500
Week after - 2,300

Training - I am going to get back to what I was doing before hand, following a program and for the first few days easy myself back into training so I am not wrecking my body then it’s go time!

Lay of the beers 🍻 #
Simply just get back to drinking more water!!

So if you have done a diet for a holiday or even if you haven’t, the best thing you can do is just get yourself back to base level let your body adjust for a few weeks.

See where your at in terms of your condition after 2-3 weeks then set some new goals or continue to get back to chancing the goal you had set before your holiday.

The point is after a overindulging holiday if you are able to gain back some control for a few weeks your going to be able to put yourself in a much better position to move forward.

Unless you are away in a few weeks time again like me then get yourself back into a deficit after a few days of maintenance calories 🤣🤣

Vegas baby 🎰

Fat loss is what we do.

SIMPLE.

I honestly believe you won’t find a online coaching company that produces fat loss results like

It’s not only because of the incredible coaches we have.

It’s not only because we provide unrivalled accountability.

It’s not even the thousands of fat loss clients we have worked with in the past.

But through the systems and structures we have created that can fit into anyones life who comes to work with us.

This is exactly why we created The Fat Loss project 🔥🚀

We use the exact same systems and structure to create the same amazing results you see in these pictures and endless results you see from

We are doing a summer launch with the FLP starting on 30th of May.

It’s an online program that takes you through step by step on how to get life changing results for a FRACTION of the price of our premium online service.

Head to the link in my bio to sign yourself up 📲

There is a little something extra with this launch 😎🤝 so don’t miss out.

There is a great quote I read from this book “the horse, the boy, the fox & the mole”

A boy and a horse are in the woods.

And the boy says to the horse, “I can't see a way through”.

The horse says, “can you see your next step?”

The boys says “YES”

The horse says “then just take that”.

This for me hit home immensely because when you deal with anxiety you are always living in the future.

It's a constant state of worry of things you don't even quite know what.

Even everyday tasks, the things we become overwhelmed about or feel anxious is always in the future.

For me this week it was that feeling of feeling overwhelmed at the thought of the backlog of work I had.

In this sense there is a lot of trees and bushes in the way, it might even seem near impossible to get to the end.

We even worry what happen midway through the woods of life.

But if you just focus on that NEXT step.

One step at a time you will get there and realise that it's not half as bad as you think.

So today what is the next step you can take?

Happy Monday ❤️🧠

First family wedding ❤️

Wedding ready 🤵‍♂️💪🏻

Outstanding result from my client

I have been working with Stephen since September and the goal was to get him ready for his wedding.

Theconsistency and hard work this man has put has been second to none.

Along with the lifstkye changes and habits an routines we have built has gotten him in the shape of his life!

95-82kg is a crazy amount of weight loss and he is now stag do, wedding & honeymoon ready 🤝🚀

What an absolute pleasure it's been to work with you mate 🤝

Getting in shape should be OBSESSIVE!

We are now into week 7 of the 12 week peak MTN] and when I think back about getting in this shape last year I was obsessed.

I was obsessed about my steps.
I was obsessed with tracking my food.
I was obsessed weighing my food.
I was obsessed with my training.
I was obsessed focusing on my recovery.

Why?

Because that’s what it takes to get to places you have never been before.

Balance is a great thing and it’s what we should all strive for long term but we have to make the sacrifices and put in the obsessive work first.

Yes it is mind numbing at times and it’s really bloody hard but I promise you the outcome and the things you learn about yourself is worth it all.

But do you want to know what makes it a bit easier?

Having a coach in your corner 🤝
Accountability of a community 🏘
A structured plan to follow 📈

That's what we can offer you MTN]

I have the last few slots available for online coaching until July opened up.

Drop me a DM and we can discuss what you want to obsess over 📲🙌

Gaining muscle doesn't mean getting fat!

Here is my client after a 12 week muscle building phase.

He started at 67kg and is now at 70kg.

3 kilo heavier, leaner and clearly packed on a significant amount of muscle mass.

The aim is to grow muscle mass not fat mass.

Now granted if you have much more training experience and enter into a gaining phase you will gain some fat mass.

However, it should be minimal.

Slight surplus, consistent progressive training and focus on your recovery and you can achieve great progress.

I think a lot of males use the excuse of “bulking bro” to become complacent with their nutrition.

However, that being said I think it is more difficult to have more self-discipline when doing a controlled surplus but when done correctly you can get bigger, and stronger and ultimately keep yourself in a much better position for when you look to diet again.

If you are unsure about you goals or how to even go about achieving them, then I can help you!

I have a few online coaching slots that have become available since Alex has finished up.

Simply just drop me a direct message 📲 and we can book a call 🤝

As we evolve as a human race, the sense of disconnection between each other becomes more and more normal.

A true neighbourhood is pretty hard to come by these days, in fact, it's non-existent. You know where your neighbours look out for one another, help each other out etc...

Even in restaurants these days its all done ordering on your phone, quite literally forcing the table to be headfirst in their phone?

All these Instagram followers and likes but yet still can't trust and confide in anyone?

If you say hello and smile at someone you don't know on the street, you might get a funny look.

A lot of people would think depression would cause loneliness but it's actually LONELINESS that causes us to feel depressed & anxious.

This is why when we feel depressed and anxious we feel like we are the only one going through that pain.

But you are not!

We need a sense of belonging.
We need to feel part of a community.

This is how we have always been our full human existence.

This is why we need to speak out about how we feel, to let people know that they are not alone, to bring people together to feel that they are not the only person going through s**t and we can actually come together and become stronger!

Even if you think that your friend won't understand, just let them listen, speak about how you are feeling and you never know you might actually help the person you are speaking to?

Only we can do that.

So find your people, find your community.

I know mine❤️

Speak up 🗣 it might be the very thing that will help you!