EAT Personal Training

ONLINE CLIENT TESTIMONIAL:

came with a single goal, look banging on her wedding day!

We examined her work schedule, social calendar and free time in order to work out a program that allowed her to smash this goal, but also have as much of a normal life as possible. We wanted this to be amazing outcome for the photos but also to set us up for long term sustainability.

Juggling all of the above and wedding planning proved difficult at the start, but once she got her teeth into it there was no stopping her. She worked around her weekend social events by learning how to track ahead and allowing herself some wiggle room by banking calories during the week.

This consistent action, coupled with her asking plenty of questions allowed her to reinforce her understanding and progress smoothly.

I cannot fault her ability to make this work under all the outside pressures she had going on!

She came away with:

9.6kg drop in body mass⬇️

Improved her strength across all lifts.⬆️

Here’s what she had to say:

“I started online coaching with Dan in January 2026 after booking my wedding for August. I wanted to feel my best for the big day, but more than anything I needed some structure and accountability.

I’ve always been someone who goes through phases with exercise. I enjoy it, but I’d never really found something I could stick to that also gave me the results I wanted. My biggest downfall has always been weekends. I have a busy social life and would usually end up undoing all my hard work.

Dan has completely changed the way I look at it. He’s helped me make better choices without feeling like I’m missing out, so I can still enjoy weekends and have a life while making progress.

One thing I will say is that Dan genuinely cares. He’s always checking in, quick to reply and there whenever you need him. I think a lot of coaches say they offer that level of support, but Dan actually delivers. What he ‘offers’ is exactly what you get.

FAT LOSS FACTS:

After what I felt was a productive phase of adding mass over several months, I had settled at a comfortable, but soft, body weight. I’d added a good amount of mass and my lifts were progressing nicely across the board, but I was starting to feel a little sluggish.

Kuba (BSc & MSc) | The 4% Club & I decided it was time to enter a dieting phase, and strip back, to see what we had built over the last few months.

This time I wanted to dial in more of the details that I had left to chance, or, not paid a huge amount of attention to, over my last few cuts. Two of the key areas I wanted more attention on was food volume/ quality and steps. I’ll explain more in depth later in the post.

I managed to drop 6kg with the main decreases being my waistline and hips.

The key takeaways that ANYONE attempting to lose fat mass can take on board are:

CALORIE DEFICIT - It works, no debate, if the scales aren’t shifting on a weekly average (not singular), and you have stuck to it for more than 14-21 days without a hiccup, then your calories aren’t low enough or aren’t being tracked properly.

It’s an easy mistake to miss a few items here and there, or, have just ‘one day’ off plan that results in a 5000kcal over feed. These variables need to be controlled, as they matter, and those ‘small hiccups’ can stall fat loss for long periods.

VOLUME - food volume is something I really pushed hard on the dieting phase, and to say it made life easier is an understatement. Historically, I’ve always got away with minimal

fruit and veg and managed to suppress my hunger relatively well or work so hard I didn’t notice it. This fat loss phase, I dialled in at least 200g of vegetables per meal (lunch and dinner more so). The extra volume for minimal calorie trade off is definitely the key that allowed me to get to my leanest physique ever. It helped me push past previous sticking points by really helping to muffle the hunger signals.

STEPS - Previously I’ve considered 10,000 a day for fat loss a gold standard. These last fourteen weeks I’ve pushed my average to 15-20,000 depending on how busy my week is. These extra 5000 a day, on average, have allowed me to keep my calories at a slightly higher level than previously and made the cut more enjoyable.

HUNGER - Accepting hunger will be present, in my opinion, mentally prepares you for the diet. It is inevitable, if you are losing fat, it will be present and the leaner you get, the more it presents itself. Accepting it is there and will get worse toughens you to dieting. This isn’t “macho” it’s just matter of fact. If you aren’t hungry, your calories aren’t low enough and you probably aren’t losing fat.

INTENSITY OF TRAINING - Whether you are in fat loss or adding mass phase, intensity of training is a non-negotiable.

During a phase, if periodised properly, training intensity should build. It should be challenging at the start, and, as the weeks go on, it should become harder and harder until a deload is needed. Training won’t always be fun, it won’t always be what you want to do, but this intensity is what keeps the size and strength whilst dieting and allows you to achieve the physique you want.

GET A COACH YOU TRUST - I’ve worked with Kuba now for 2/3 years, he’s exactly what I need from a coach.

He gives me the harsh truths that I don’t always want to hear. He reined me in, and stopped me forcing my calories down, when bodyweight had stalled for more than three days (yes i do throw my toys out sometimes 🤣).

Allowed me space to reason my own theories and ideas. Feed them back to me, and allow me to be part of the decision making process. Something I do with my own clients.

In my opinion a coach should be a guide not a dictator and he was exactly that.

ONLINE CLIENT TESTIMONIAL:

Victoria Alana and I have worked together before, over time we brought her bodyweight down and got her leaner and stronger. This time she came to me with a different goal, she wanted to improve her nutrition for a triathlon, whilst also bring her bodyweight down to further improve her performance during the race.

The basics for fat loss were something Vik has nailed down before, this time we made some tweaks and focussed on her fuelling. We established a small deficit to start to bring her bodyweight down further, whilst still allowing a good amount of carbohydrates to fuel the training.

Once we reached her goal weight, we switched to higher carbohydrate meals for the days before her longer rides/ runs. This ensured she was firstly, fuelled for the longer periods of training but also to test if she could tolerate higher volumes of carbohydrates on race day, without upsetting her stomach.

She managed to juggle parenting, a social life and a hectic work schedule to crush her goals and come away with:

6kg drop in body mass

2” off her waist

A huge PB on race day!

Here’s what she had to say:

“After signing up for the Ironman 70.3 on a random afternoon and trialling my own training and nutrition alone, I knew it was time to speak to someone who could help (yes I’m absolutely clueless).

After working with Dan previously I knew he would be meticulous about the nutrition, and get me exactly where I needed to be, so I dropped him a message.

He’s been incredible, from looking through the training plan I had, to adding strength days and, of course, absolutely nailing my nutrition. I’ve been used to protein and a calorie deficit for fat loss, which I’m now pretty well versed in, but endurance was a different beast and Dan helped me every step of the way (even when I had to eat Jaffacakes in the bath)

He got me a huge PB on my half marathon time and I actually finished the 70.3 without almost dying! 10/10 would recommend.”

ONLINE CLIENT TESTIMONIAL:

reached out, with some major goals, she wanted to be considerably leaner and stronger. She made a big claim “I’m going to be one of your best before and afters ever”. And, I’ve got to give it to her, she delivered!

She showed what serious commitment, planning and discipline can do. The epitome of: “ “dotting the i’s and crossing the t’s”

Her weeks were mapped out, her food planned, she worked around EVERY obstacle, tweaked her food when cake was available 😂, smashed her 15/20k steps EVERYDAY!

A flawless 20 weeks resulted in:

12.8kg drop body mass - 20% of starting body mass!

15cm off her waist

10.5cm off her hips

5kg increase on squat

10kg increase on deadlift

Here’s what she had to say:

“I was sat on the beach in the Aberystwyth sunshine on the 15th May 2025 - the good old days before steps were life - listening to the CattleStrength podcast and came across this Southwalie, sweary, say it how it is guest, who loved the sound of his own voice so much they had to do a 2 parter, and it was then that I knew Dan was the bloke that would get me the results I wanted. I wasn’t wrong. My only regret is not starting sooner.

After ‘umming and arring’ and trying to do it myself for a while, I reached out to Dan and we arranged a call for 9am on the 14th Feb. A 44 minute Valentine’s Day date that changed my life. We discussed my current training which included 7-10 sessions a week between everything, my busy lifestyle and current nutrition. I shared my love for CrossFit WODs and running. We compromised, cutting down on my “fluff workouts” as Dan called them, incorporating 2 progressive strength sessions per week, and agreeing on rest days. We talked macros and calories and agreed daily targets that fitted in with my lifestyle - allowing an extra couple hundred on a weekend for a cheeky Corona. Turns out you actually can’t out-train a bad diet, and the best DO rest.

On the 21st Feb 2026 I’d just got home from a week on the slopes living off pastries, raclette cheese and bière à la pêche
and we hit the ground running. Dan was present, encouraging and supportive from the off. Yes - we hit peaks and troughs but Dan reassured me that’s OK - because consistency is better than perfection every time.

Every Monday I’d tell Dan I wasn’t going to eat the cake in the weekly faculty meeting - and like clockwork every Monday at 4.30pm he’d get a text to say how banging it was. “How many cals do we reckon? Track it as 400. Protein and veg for dinner”. That’s how we got the results we did. Dan made it easy for me to always be 100% honest. He was always straight talking, to the point, and that allowed us to limit the damage. For once in my life, I listened and did what a man told me to.

But it was easy to do that with Dan. I trusted him 110%. His knowledge and expertise in this field is undeniable. He says I asked all the good questions, but the truth is I asked ALL of the questions - and Dan ALWAYS had time to answer them with patience and detail - whether it was 7am or 11pm. His passion for this topic was clear throughout the entire process. This meant I NEVER felt unsure or alone. In fact, one of Dan’s traits I liked the least was always apologising if it took him longer than 20 minutes to respond to a message. He prides himself on quick responses, and even when away on the 62 stag do’s he’s been on in the last 20 days, he was there at the end of the phone when I needed him to be.

Dans attention to detail and reference to data kept me accountable throughout. No stone was ever left unturned - we discussed sleep, stress, periods and bowel movements, and I could never send a picture of my scran without being questioned on the “Macros?”. I’d receive twice weekly reminders of “Photo of the scales and update the app first thing please :)” every Tuesday and Friday evening to remind me to weigh and record in the morning so there was nowhere to hide!

Dan’s responses on official weigh days kept me on the straight and narrow more times than I can mention. The morning messages of “F**king yes girl”, “Smashed it”, “Epic bud” were ALWAYS worth putting the sweet treats down for. Dan’s care he has for his clients and their results is admirable. There were more than a handful of tired days that I felt that he cared even more than I did, and that “f**k it” voice in my head as I slammed the next biscuit wasn’t an option anymore. Not wanting to let him down kept me on track.

I was adamant that I didn’t want to damage my performance in the gym during the process, and while we chipped away and watched the weight graph trend downwards, the lifting snuck up. I didn’t retain my strength - I got stronger. Now at the end of a 20 week process, 2 stone or 13kg down (20% BW), I’m the leanest I’ve ever been, my hair is healthier and skin is clearer, I’m stronger on my lifts, faster on my runs, I move better through a WOD, and my self-confidence is through the roof. The person that looks back at me in the mirror is finally someone I’m proud of.

I feel truly lucky that I landed on that podcast all that time ago. Me and Dan gelled straight away and made up an absolute dream team. The journey has been enjoyable from start to finish and Dan has given me the knowledge, skills and confidence to fly the nest and maintain my new body composition that I am completely in love with.

Signing off,
A new and improved, jacked and tanned,
Kel Tom 🫡

ONLINE CLIENT TESTIMONIAL:

Ben goal was a leaner, more muscular physique, ready for some upcoming holidays he had planned.

We took a look at his work and social schedules and prepared a program that allowed him maximum training intensity and volume, whilst also allowing him to have some downtime to study for some upcoming exams.

We settled on a four day program, alongside small calorie deficit and a step goal for each day.

He hit some small hurdles along the way, but they never derailed him for more than a day or two at a time, he simply dug in and got back on course as quickly as he could. This allowed consistent progress across the board. He adjusted his daily schedules and feeding habits to ensure we got the best result possible.

He came away with:

9kg drop in body mass⬇️

Strength increases across all of his main lifts⬆️

Here’s what he had to say:

“Wanted to give a proper shoutout to Dan for the coaching over the last few months. Went from 92kg down to 83kg and, honestly, the whole process felt way easier than I expected.

What made the biggest difference was how simple everything was to follow, no overcomplicating things, just clear structure with the training and nutrition so I always knew exactly what I needed to do. Never felt like guesswork.

Training itself was solid, with proper variety in there, sled pushes, ski erg, the lot. It never got stale or boring, which usually kills consistency for me.

But the biggest thing was the support. Dan was on hand whenever I needed to check in, tweak something, or just needed a bit of accountability. That made all the difference on the weeks where motivation wasn’t quite there.

Genuinely couldn’t recommend the coaching enough. If you’re on the fence about it, just do it. Best decision I’ve made this year.”

ONLINE CLIENT TESTIMONIAL:

Elisha Regan has been a long term client, going through phases of needing me to ‘tune’ her training and nutrition, before letting her go it solo for a while, then returning for more tweaking.

Each time we have worked together she has improved her understanding of nutrition, also learning to ‘go harder’ in training.

The last several months we have really pushed towards her end goals of being as lean as possible, for several events across the summer. She hasn’t done anything overly complex, just nailed her calories and protein, been consistent with her training and kept her steps high.

This phase alone has been her best by a country mile, ‘trimming’ a huge 10kg to achieve her leanest physique yet.

Here’s what she had to say:

“Where do I start with Eat PT?

I’ve been on and off with Dan since 2021, and I honestly wouldn’t choose anyone else as my personal trainer. The reason I’ve stayed with him for so many years is simple—he genuinely cares. You’re never just another client to Dan. He takes the time to understand you, your goals, and what you need to succeed, and he’s always there to support you every step of the way.

No matter what goal I’ve had, Dan has helped me get there. Even when I’ve lost motivation or fallen off track, he’s never judged me or given up on me. Instead, he’s helped me get back on plan, kept me accountable, and reminded me why I started in the first place. That level of support is hard to find, and it’s why I’ve never wanted to train with anyone else.

His knowledge, encouragement, and commitment to his clients are second to none. He knows when to push you, when to support you, and how to get the best out of you. Every session is motivating, and you always leave feeling like you’ve achieved something.

I’ll always choose Dan because he keeps me motivated, accountable, and focused on becoming the best version of myself. I genuinely can’t imagine not being on plan and training with him. I’m so excited to see what we can achieve next and can’t wait for the next chapter of my fitness journey with Eat PT.”

ONLINE CLIENT TESTIMONIAL:

Jon had a clear goal, he wanted to drop some body fat and regain the habits he had formed previously with me.

Life is considerably different for Jon from when we last worked together. A more demanding job, a busy family life and social calendar, meant he had some obstacles to navigate.

We set a small calorie deficit, alongside a condensed training program. The latter allowing him short sharp sessions on his lunch break.

As expected, Jon’s previous experience with myself enabled him to quickly regain his ‘old’ routine. His tracking was clinical, training was dialled in and we hit the ground running! He did struggle to get the steps initially, but, after a few tweaks to his daily habits, those steps came through in no time - as the final piece of the puzzle.

He came away with an epic result:

13.4kg drop in body mass⬇️

13cm off his waist⬇️

8cm off his hips⬇️

Strength increases across the board ⬆️

Here’s what he had to say;

“Second time around with Dan - 7 years apart. And still every day I learn something new!

Dan is a fountain of knowledge, and not afraid to share it, as well as being a top man! Going back to Dan helped renew my focus, and re-educate me after several self-attempted stop/starts over the last few years.

Dan doesn’t judge, but is there with the constant refrain that ‘consistency is key’, and one ‘bad’ day (or weekend of weddings) doesn’t change the ultimate goal, it just delays it, and balance is key to sustainability.

I have now regained my mojo and foundational knowledge to continue my journey, as well as adapt my life overall.

I would recommend Dan to anyone, he’s an excellent coach and mentor, as well as being a laugh! He’s always available, and if he doesn’t know the answer (usually does), he will find it!”

ONLINE CLIENT TESTIMONIAL:

Lucy Robinson has worked with myself periodically for 3/4 years now. She started off brand new to the gym, and was really keen to educate herself on nutrition, and to learn how to look after herself long term.

Each time we worked together she refined her eating and training, becoming more consistent each time.

This last, extended period, has been one of the most productive, where she has really ‘dialled in the detail’ and pushed for her last dieting phase before we find a maintenance level

Her commitment to her food, discipline and serious graft resulted in her losing a considerable amount of her bodyweight, and completely changing her physique over the time we worked together!

I cannot find fault in her efforts and determination. Here’s what she had to say;

“Working with Dan has been one of the best decisions I’ve made. What I appreciated most was the approach from the very beginning. There was never any pressure to rush results or look for quick fixes. Instead, I was encouraged to trust the process, stay consistent and focus on longterm progress.

Throughout my journey, I always felt supported and guided. Even during times when progress felt slower than I’d hoped, I was reminded that sustainable results take time and It wasn’t just about achieving a short-term goal but building habits and creating a lifestyle that I could maintain.

The process taught me a lot about training, nutrition, and consistency, and I’ve achieved results that I’m genuinely proud of. More importantly, I’ve gained confidence and a much healthier relationship with fitness and food.

I would highly recommend Dan to anyone looking for someone who genuinely cares, provides ongoing support, and helps you achieve lasting results by playing the long game.”

ONLINE CLIENT TESTIMONIAL:

Ryan Eley knew what he wanted to change, he was clear, he wanted to get as lean as possible. I pointed out that the road ahead wasn’t going to be ‘twelve weeks’ and that it would take some serious graft. In addition he was probably going to have to be ‘lighter’ than he thought. I find this a common issue with most males, they don’t want to accept how much weight they need to lose, to be truly lean. However, Ryan took this onboard, and, towards the end really pushed the envelope further than I thought he would! Hats off to him for sucking it up!

Changing jobs, travel, and a few minor injuries along the way made this journey a little tougher. I cannot fault him for his ability to adapt, overcome and just crack on with it. Such set backs would have thrown many people off for weeks at a time but, at most, we had a few days before he was back on the wagon.

As the programme progressed Ryan became more and more aware that self sabotage, and the longer he ‘fell off the wagon’, the further he was away from his goals. Thus his off days become rarer, showing a real commitment to the basics, and discipline to stay focussed.

Time served and discipline allowed Ryan to achieve:

22kg drop in body mass

Increase strength across the board.

Manage his injuries and work around patterns that caused him grief.

Here’s what he had to say:

“A year ago I was carrying 22kg more bodyweight than I am today.

Dan has been there every step of this journey, answering the endless questions, keeping me accountable and telling me straight when I need reining in or if I’m slipping.

There have been times I’ve ignored his advice and ended up injured, and to realise he was right all along - I love to learn hard way as he knows 😂. Annoyingly, he’s usually right about most things, not just training👀.

Between two injuries, changing jobs, working away half the week and everything else life throws at you, we still got it done.

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