Drew’s Commando Conditioning

🔦💡 CLIENT SPOTLIGHT 💡🔦

✨ HALLE MEDDICK ✨

Where do I even start with Halle! ❤️

Halle is one of those people who brings energy into the gym the second she walks through the door. Whether she’s singing, dancing, laughing or chatting to absolutely everyone, she has this infectious personality that makes every class better just by being there.

But behind that bubbly personality is one seriously strong and fit young woman. 💪🏽🔥

From 110kg to 85kg (maybe not in the right way) is an incredible achievement and then from 85kg to 72kg at DCC makes it an even more unbelievable physical transformation! But what makes me most proud is everything that has come with it. She’s stronger, fitter, more confident and has completely changed her relationship with training and what her body is capable of.

Sport has always been a huge part of Halle’s life, especially netball, and it’s been brilliant watching all the work she puts in at DCC transfer onto the court — becoming stronger, fitter and building an engine that allows her to perform even better at the sport she loves. 🏐💪🏽

And she hasn’t stopped there. She’s pushed herself into new challenges too, becoming more confident with running, completing the Deadly Dozen and now having her first HYROX booked in November. 🔥🏃🏽‍♀️

Halle isn’t just a client at DCC anymore. She’s become an integral part of our community. She welcomes people, speaks to everyone and brings the kind of warmth and energy that you simply can’t teach.

And somehow, even when a session is absolutely destroying everyone, there’s still a dance move or a song coming from somewhere. 😂❤️

38kg down — but this journey is about so much more than weight loss.

Stronger. Fitter. Healthier. Happier. More confident.

Halle, you should be incredibly proud of everything you’ve achieved. I know everyone at DCC simply loves you.

Keep singing. Keep dancing. Keep smashing netball. And keep lifting heavy s**t. 😂💪🏽

Congratualtions so far from me and no doubt all of the DCC crew. 💖🗡️

💡🔦 CLIENT SPOTLIGHT 🔦💡

✨ Kerrie Reed ✨

An incredible part of the DCC team, watching her journey has been amazing, she’s got stronger, so much fitter and her confidence is glowing now as she can see what her body is capable of. But what makes Kerrie special goes far beyond what she achieves in the gym.

She’s one of those people who genuinely brightens up the room when she walks in. Always caring, always supportive and always bringing positive energy to the people around her. She’s brought her lovely family along for ride too and they’ve become a brilliant part of the DCC community. 🫶

More recently Kerrie has had to face an incredibly difficult and sad situation within her family. Yet through everything she’s been through, she has shown just how strong she truly is, both inside and out. ❤️

To continue showing up, supporting others and being the wonderful, caring and inspiring person she is says so much about her character.

Kerrie, everyone is so proud of you. Your strength isn’t just measured by what you can lift or how hard you can train, it’s shown in the way you carry yourself, the way you care for those around you and the resilience you’ve shown when life has been at its hardest.

A huge part of what makes DCC more than just a gym. ❤️💪

✨ Keep being you, Kerrie your amazing ✨

🔦💡 CLIENT SPOTLIGHT — TINA LLOYD 💡🔦

Tina, Tina, Tina… what a couple of years we’ve had!

We started with traditional strength training, where Tina consistently showed just how strong she can be. Since then, it’s been amazing to watch her training evolve. She’s stepped outside her comfort zone, embraced functional fitness and is now taking on a completely new challenge… HYROX in November! 💪🔥

But what makes me most proud isn’t just what Tina has achieved in the gym. Behind the scenes, she’s had to deal with some incredibly difficult times with family and life in general. Through all of that, she’s continued to turn up, train hard and keep moving forward.

That takes a different kind of strength.

Seeing her confidence, fitness and determination grow over the last couple of years has been an absolute pleasure. She’s proof that training isn’t always just about lifting heavier or getting fitter, sometimes it’s about having something that keeps you going when life gets tough.

I’m incredibly proud of you, Tina. Now we’ve got a HYROX to get ready for! 💙⚡️

November, we’re coming for you. 👊🏻

☀️ July ☀️ a really busy month, everyone locked in on their individual goals. Despite the hot weather everyone at DCC doing exactly what they have to to be the best that they can be! 👏🏻

🔥Well done guys, let’s make August and even better month and show everyone was the team at DCC is capable of 🔥

🏃‍♂️ WHY ZONE 2 RUNNING SHOULD BE PART OF EVERY TRAINING PLAN 🟡⚫

Everyone wants to run faster… but most people spend too much time running too hard. 🛑

The biggest improvements in both 5K performance and HYROX often come from slowing down.

🔥 What Zone 2 actually does:

✅ Builds a bigger aerobic engine so you can hold faster paces for longer.

✅ Increases the number and efficiency of your mitochondria (your muscles’ energy factories), meaning you produce more energy using oxygen.

✅ Improves fat metabolism, helping spare glycogen so you don’t fade in the later stages of a race.

✅ Lowers your heart rate at any given pace, making running feel easier.

✅ Speeds up recovery between hard sessions.

✅ Allows you to train more consistently with less injury risk.

⚠️ Remember: The exact heart rate is individual. Two people can be the same age but have very different maximum heart rates, so training by HRmax is much more accurate than using age-based formulas.

💬 Save this post for your next run and tag or send to someone who thinks every run has to be flat out.

🧘🏼💪🏻 We’re really excited to announce our new partnership with Kasa Chiropractic! 💪🏻🧘🏼

-Kasa Chiropractic is offering all DCC members a FREE chiropractic consultation, along with exclusive member discounts and personalised advice to help you move better, recover well, and keep performing at your best.

-Whether you’re dealing with aches and pains, looking to improve mobility, or simply want to stay on top of your training, this is a great opportunity to get expert support.

📩 DM Kasa Chiropractic to book your free consultation – spaces are limited, so don’t miss out!

-A huge thank you to the team at Kasa for supporting our community and helping our members stay healthy, strong, and moving with confidence. We can’t wait to see the difference this collaboration makes! 🙌

🔥 🥵 Juneeeeee was HOT 🔥 🥵 everyone was working hard despite the heat and it’s great to see everyone locked in (mostly) on their goals.

☀️ The summer isn’t stopping our fat loss, strength and Hyrox journeys. We keep building week on week, everyone getting fitter and stronger, everyone pushing to be the best versions of themselves and constantly improving their mental and physical health! 🧠 🏃🏼‍♀️ 💪🏻

⭐ Great month DCC, let’s keep it rolling in July! ⭐️

🎯 Fat loss doesn’t come from one magic exercise, supplement, or cardio session.

The fundamentals always win.

✅ Focus on what works:

• Calorie deficit
• Resistance training (weights)
• High protein intake
• Daily movement (steps)
• Quality sleep
• Proper hydration

💪 Lifting heavy doesn’t magically “boost” your metabolism overnight, but it will help you build and maintain muscle while in a calorie deficit, support strength, and improve body composition.

🧠 When you consistently combine these habits, you give yourself the best chance to lose fat, maintain muscle, improve performance, and build a healthier you, inside and out.

⏰ Stay patient. Stay consistent.

Results come from repeating the basics long enough for them to work.

💧 Train hard. Fuel your body well. Move more. Recover properly.

The basics create the results.

🔦 💡 CLIENT SPOTLIGHT🔦💡

✨Kersha✨

📏Measurements ⬇️ Since MARCH 📆

-Chest 39inches ⬇️ 38✨
-Waist 39inches ⬇️ 33🌟
-Hips 42inches ⬇️ 38 ✨

👏🏻Kersha has been at DCC since January, she came in, always worked hard but maybe under sold her actual capabilities to me a little bit. But it was soon clear that she had a monster engine and bags of untapped into strength. In March Kersh decided to LOCK in, do some measurements, look at her nutrition and really start putting in the extra work at home…. 3 months later and she is GLOWING! Now we have Body recomposition in full swing 👏🏻🤝 she has shown that when you mix that hard graft in the gym with the right nutritional choices at home. You can literally do anything. Now don’t get me wrong , I still think she doesn’t truly know how strong she can be (and I will continue to push her) but she is absolutely killing it. I love training Kersh because she will just go and lift whatever weight it is I give her, (with a bit of a nudge) and then she throws those weights around like the super mum she is. We’ve already ticked off Deadly dozen last minute and she got it done and did a great job and now with hyrox on the agenda in October she is committed to getting even fitter and stronger. Keep going Kersh, keep pushing in the gym, keep lighting up the room with your energy, everyone thinks you’re amazing, bouncing off the walls and we wouldn’t have you any other way, anything you wanna do in the gym you will complete better than you ever expect. You’re a legend, I love to see all your amazing Work! LETS GOOOOOOO🌟

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