Strong SAMBA bodies

Sometimes you’ve just gotta pose in a door frame 🕺🏼

Hi! Reminder I have many how-to videos on my YouTube channel! All organised in playlists to help you in the gym 💪🏽

https://youtube.com/shorts/Tbf5Bj7fJg0?si=ky37RKkSxZfMrpCV

🙌🏽

I’ve been doing the same exercises for 25 years.

Sure, I alternate various movements and sometimes do different variations

But presses, pulls, squats, deadlifts etc never go away

No matter what your goal is, get comfortable with doing these core movements regularly

You’ll get stronger and better at each one of them

And the best part is that you’ll be able to look back and see how much progress you’ve made

That’s the kind of motivation that keeps you going and striving to be even better 💪

NEW 12 WEEK BLOCK STARTS NEXT WEEK 13th JULY

Prerequisites: clients who have previously trained with Dani for a period of 8 weeks or more and are proficient in the barbell back squat, bench press and deadlift.
This squad is for people who want to become STRONG and have structure in their training. This is not a quick-fix, lose weight or get fit fast program.
I am looking for serious, committed individuals who want to be BETTER.

WHAT DOES IT ENTAIL
The program will be a 3-day gym program consisting of 3 x Full body strength days. 1 x squat, 1 x bench and 1 x deadlift days with 4+ accessory exercises on each day. All main compound lifts (squat bench and deadlift) will be specific programmed weights (by % of 1RM) and all accessory exercises will have sets & reps provided, with weight determined by you.
The program will progress every week with intensity increasing slightly. Deload (active rest) weeks will be programmed also.
The program will be a shared google sheets document in google drive. The weekly program will be updated before Monday 5am every week.
Training days can be anywhere between Monday AM to Sunday PM.
It is not compulsory to follow the program on exact days prescribed but as close as possible is advised for best results.

PAYMENT
A one-time admin fee of $40 will apply. Payments are $20 per person per week and will be deducted via Ezidebit at a frequency of your choice; weekly, fortnightly or monthly. Conditions will apply. You may opt out at any time with written notice.

WHAT IT INCLUDES
✔️3-day weekly programming of squat, bench & deadlift + 3+ accessory exercises including links to Youtube demonstration videos.
✔️15 mins online coaching every week: to ask questions and get feedback on your lifting.
✔️PT sessions at a special rate

FAQs
These are answers to questions I think that you might have, if I have missed anything please contact me directly.
1. HOW MANY DAYS DO I NEED TO TRAIN IN THE GYM?
Preferably 2 or more. It will be dangerous to try and squeeze this program into less than 2 days as it will be taxing on the body and REST is very important for performance.
2. DO I NEED TO BE AN ANYTIME MEMBER?
No. Any of my previous clients who are currently members of a weights gym can be part of this squad. To train with me face to face you will need to sign-up to Anytime Fitness Bulimba.
3. WHAT IF I NEED A SPOTTER?
A spotter is definitely advised on bench press and heavier squat days. I advise training with a friend, or make sure you have all safety bars / face savers set up properly during warm up, and ask for a "hand out" on bench from another experienced gym member or someone to stand behind you on squats.

Please DM me for any further questions

I am NOT always in a fat loss phase and you shouldn’t be either. Focus on PERFORMANCE and the results will come 💪🏽

I recommend these items for weight maintenance, performance, muscle growth and recovery and satiety as well as during a fat loss phase ☺️

✔️plain Greek yoghurt: high protein and low calories. This is a great snack, addition to meals (I also use it as sour cream) and I like the plain flavour so I can add whatever I like to it and change it up every time; see my previous reel “healthier yochi”

✔️extra lean beef mince: higher protein and lower calories than regular mince and can be made into so many different meals; savoury mince, rissoles, Mexican bowls etc etc

✔️whey protein powder; I buy the dark choc as well to drink with water on its own, but I use the vanilla as an ingredient for recipes; protein pancakes, Oreo protein cheesecake and more (dm me if you want recipes)

✔️rolled oats: a great nutritious whole food and meal base. Very cheap also. I use them in smoothies, protein pancakes, overnight oats, baking and more

✔️ low fat milk: high protein and less calories than full cream milk, though this doesn’t mean you should avoid full cream milk. Milk has been demonised a lot but it has no affect on my body and I use it in coffee, smoothies, protein pancakes, cereal, overnight oats and more

❤️‍🔥Join my next FAT LOSS CHALLENGE to learn more about fuelling your body well during a fat loss phase. Details coming soon 💪🏽

💜Disclaimer: these are foods that are suitable for my dietary needs and energy requirements. Please see your health practitioner for dietary advice.

Come and learn the BEAT IT dance in my DANCEFIT class 😀

AF Newmarket: Tue and Thu 930am
AF Bulimba: Wed 630pm

45 mins duration
All levels welcome anytime 😀

When Michael Jackson filmed “Beat It” in 1983, many of the men on screen weren’t actors. Around 80 real members of rival Los Angeles gangs, including the Crips and Bloods, were brought together for the shoot.

After CBS Records refused to fund the video, Jackson reportedly spent around $150,000 of his own money. He hoped working together might ease tensions between the rival groups, even temporarily.

The gamble paid off. “Beat It” became one of music’s most iconic videos, won two Grammys and helped propel *Thriller* into history.