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Dan Holland Fitness

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Dan Holland Fitness

I am a self employed mobile personal trainer from Staines working around the Surrey area.

31/07/2026

The UK government has ONE macro split for everyone.

Cutting, bulking, and athletes all need a different one. 👇

Swipe through for the real numbers — then save this, you’ll want it again.

Want your personal numbers instead of averages?

DM “SURREY” and I’ll send you a free breakdown — Only for first 3 that ask

30/07/2026

Here’s some clips of some padwork combos I’ve been working on with a few of my clients.

Reasons for Boxing training…

🔥 Torches calories during the session — then keeps burning after through EPOC (your body working overtime to recover)

💪 Builds real core strength — every rotation is working your midsection

🥊 Tones your arms and shoulders without a single dumbbell

🧠 Serious stress relief — hard to think about your inbox while you’re throwing hooks

📉 Supports fat loss as part of a calorie deficit

💥 Builds genuine confidence — nothing like nailing a clean combo

I’ll be posting the combos and boxercise sessions I run so you can copy the drills — no equipment excuses, no gym excuses.

So Who’s your mate that you’d let hold the pads for you?

29/07/2026

If I had to lose weight again, here’s exactly what I’d change in the gym 👇

Not more cardio. Not more hours. Just smarter exercise selection.

1️⃣ Compound over isolation — Deadlifts, Squats, clean and press all recruit way more muscle than calf raises or curls ever will. More muscle worked = more energy spent.

2️⃣ A) Full range of motion — half-repping a lift to move more weight feels productive, but it’s the stretch and the squeeze that actually cost you calories.
B) Slow it down - take up to a 4 second lowering phase, this will allow you to go deeper with more control.

3️⃣ Superset your exercises — pair a push with a pull (or upper with lower) and go straight into the next one. One muscle group works while the other recovers, so your heart rate never drops. Same 45 minutes in the gym, way more burned by the end of it.

Weight loss is still a calorie deficit — but how you train changes how much you get out of every session.

Want me to look at your current split and tell you what I’d change? Send me a DM.

28/07/2026

Stop Doing this for weight loss‼️

Read this If you’re Doing any of these 3 movements for weight loss.

All 3 exercises are great and serve a purpose,

But that purpose isn’t weight loss.

They are targeting small muscles that don’t require as much energy (calories) from us to perform them - compared to others

Calf raises are perfect for ankle stability/ strength and to increase the size/ tone the muscle

BUT - I would get my clients to ditch the calf raises and use more compound based (uses more than one muscle) exercises like a squat, Rdl or Leg press as they will create a bigger calorie burn over the time doing them compared to calf raises

The abductor/adductor machine is also great for targeting the side and outside of the leg. We can isolate the muscle here to help grow/ strengthen or tone.

BUT - This exercise doesn’t require a great deal of range of motion from the muscle meaning it doesn’t work to hard for to long on this exercise - I would give my clients a barbell or machine based hip thrust as this exercise requires more work for glutes/hamstrings which will raise our heart rates over the length of the set which will lead to a higher calorie burn by the time you’re finished your workout.

Lateral Raises again are a great excercise for targeting our Deltoids.

BUT - unless we lift really heavy weights here for a long set it will not require a lot of energy from us. I would programme a shoulder press or an upright row as they will incorporate the traps into those movements which is a much larger muscle and which will allow you to lift more weight per rep which will lead to a higher calorie burn.

We all know to loose weight we must be in a calorie deficit,

You can either approach this with Food in or increased movement or both.

The time you have in the gym is precious, don’t waste it on your phone, doing useless exercises or just not putting in the effort you know you should be.

Follow for more Tips

Now you’ve taken the above information in,
If you’d like to have a chat about your current plan I would love to speak with you and get you on a better track

27/07/2026

This is Charlie. 30kg down. 18 months. Zero shortcuts. 👇

When we first started talking, she had a desk job, long days, and a diet built around convenience — including two cans of fizzy drinks, every single day.

What changed wasn’t a crash diet. It was consistency: 3-5 sessions a week, without fail, mixing boxing for cardio with heavy strength work. She tracked her calories, cut back where it counted, and eventually dropped the fizzy drinks completely.

Somewhere along the way, “I have to train” became “I want to train.”

The best part? A few years after we finished working together, Charlie became a personal trainer herself.

If you’re where she started — tired, stuck, ready for a change — that’s exactly where this begins - Drop me a message.

📍Personal Training — Surrey

24/07/2026

A week on the gym floor. 👊

Every clip here is from a PT session this week - no reshoots, no highlight reel. It’s Just Boxing, Heavy Lifting & Circuit Training - whatever gets my clients closer to thier goals.

This is the unglamorous bit that actually gets results: them showing up, every session, every week - Improving one rep/plate at a time.

Thier consistency gets them thier results!

Never Tried any of the exercises from the video?

Let me know in the comments below👇

Ill Dm you a demo video with instructions on how to go about it.

If you like what you’re seeing from the video shoot me message to hear more about PT or online coaching.

OnlineCoaching PTLife

29/05/2026

It’s been a fantastic experience helping through his fitness journey over the last 18 months.

Ryan came to me completely new to the gym, he mainly wanted to grow his back and shoulders along with the rest of his body. We then began work cutting down his body fat and improving his overall fitness.

Ryan was a little bit shy in the beginning if we’re being honest, he only trained with me in our PTs. As time went on he began completing additional workouts outside PT through my coaching app and even started running solo 5km.

Watching him evolve into the gym goer he is now has been truly remarkable, he’s retained everything I’ve ever taught him about training and nutrition. He knows his exact calorie amount for bulking and cutting, he knows how much and how intense to train to maintain his muscle mass but more importantly the confidence he now has at the gym is amazing to see.

I’ve loved every minute training with Ryan, we developed a great friendship throughout our time together. We’ve attended a Coldplay gig, few 5kms, few brunches and a few gym socials along the way.

Thank you for everything mate, especially these killer before and after photos 😍

Hopefully this inspires you if you’re reading this to kickstart or fire back up your fitness journey and I would love to help you to!

28/05/2026

The annual cheese rolling event down Coopers Hill in Gloucester is one of the maddest things I’ve ever witnessed (Spectator only - F**k that 😂)

Thousands of people made it up the treacherous hills tree line to get a good spot.

Can’t recommend going to see it enough folks!
(You can just watch it from bottom of the Hill we did after)

26/05/2026

Run Away festival did not disappoint at the weekend ☀️ 🍻 🕺

12/04/2026

What a Great evening with these legends!

- Awesome night with and some of his other clients. Great to exchange stories about our journeys so far!

Thank you so much to for organising.

👍👌👌👍👍👍👌👌👊👊👊

Address

London

Telephone

07393912178

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