Dan Gibbons

Building your dream physique and teaching you how to maintain it.

[Dan Gibbons @dangibbonscoach]

If not now, when?

It’s time to ditch the excuses and realise that ‘waiting for the right time’ is just a lie that’s keeping you average.

#readthecaption ⬇️

[Dan Gibbons @dangibbonscoach]

If you’re not seeing the results you want and you’re training 3 x per week, eating takeaways 2 x per week, sleeping 5 hours per night…

The answer to making better progress is not to add in a 4th session 🫠

#seethebiggerpicture

[Dan Gibbons @dangibbonscoach]

Hitting the ‘fxck it button’ and choosing to binge after eating a few biscuits, is about as rationale as getting a flat tyre and then proceeding to slash the other 3.

Going a few hundred calories over is an easy fix, going a couple of thousand over less so…

#keepcalmandcarryon

[Dan Gibbons @dangibbonscoach]

A lot of emphasis is placed on the sacrifices required to get in shape.

But what about the sacrifices you’re making by not getting in shape?

Sacrifices are unavoidable - suffer the pain of doing something hard now, or the pain of having done nothing hard later.

#pickyourpoison

[Dan Gibbons @dangibbonscoach]

If you want to get very lean, you’ll need to accept that at some point you’re going to feel very hungry.

The leaner you get, the worse it gets.

If you’re not willing to get over that fact and stay on track when the cravings hit, you’re going to have a bad time.

[Dan Gibbons @dangibbonscoach]

You’ll go through periods where everything feels easy.

You’ll go through periods where everything feels hard as f*ck.

The people who achieve the greatest things are those who continue to show up regardless.

#elitemindset 🧠

[Dan Gibbons @dangibbonscoach]

PSA : Trying something for a week and then giving up, does not count as trying.

Be in it for the long haul or don’t bother.

🤷🏼‍♂️

[Dan Gibbons @dangibbonscoach]

Your first training session will probably be sh*t.

The first time you run a 5k will probably be sh*t.

The first time you do ANYTHING will probably be sh*t.

Avoid the things you’re sh*t at, and you’ll be sh*t at them forever.

[Dan Gibbons @dangibbonscoach]

In almost all cases, combining 2 exercises into a single exercise is a dumb idea.

Do you know what’s better than performing a lunge / bicep curl hybrid? Performing a lunge by itself, and then a bicep curl by itself.

#stopdoingdumbshit

[Dan Gibbons @dangibbonscoach]

Two key things you need to have when setting a goal :

1) An understanding of what you’ll be required to do and sacrifice

2) A willingness to do the things and make the sacrifices

If your 1 and 2 don’t align, you need to go back to the drawing board ✍🏼

[Dan Gibbons @dangibbonscoach]

To achieve bigger goals in 2023, you’ll need to work at a higher level than you did in 2022.

Don’t expect to achieve more than you have before unless you’re prepared to work harder and more consistently than you have before.

New heights require new habits 🎯

[Dan Gibbons @dangibbonscoach]

A reminder that what you do this week is largely irrelevant vs what you do over the next 51 weeks.

If you wanna train, train. If you wanna track food, track food. If you don’t, don’t…

Enjoy yourself, recharge the batteries and then be ready to get after the next 51 🫡

[Dan Gibbons @dangibbonscoach]

Focus less on ‘just losing weight’ and more on building heathy eating habits and enjoying exercise.

When you’re eating well and training hard consistenly, you’ll find that weight loss (if that’s your goal) happens by default.

#habitscreateoutcomes

[Dan Gibbons @dangibbonscoach]

Success does not require perfection, it just requires you to chalk up more wins than losses over time.

Don’t allow your pursuit of perfect to keep stopping you in your tracks, or from taking action altogether.

#doneisbetterthanperfect

[Dan Gibbons @dangibbonscoach]

Christmas Eve, Christmas Day, Boxing Day…

Remove these 3 days from the equation, and you still have 57 opportunities left in 2022 to eat well, train hard, feel healthier, happier and more confident in your body.

Keep your foot on the gas and finish the year strong.

[Dan Gibbons @dangibbonscoach]

When thinking about progressive overload…

Remember that the goal is progressive STIMULUS, not just progressive WEIGHT on the bar.

More weight with worse execution is a one-way ticket to less gains and more injuries.

[Dan Gibbons @dangibbonscoach]

From time to time, you will mess up and fall off track.

Understand that the key to achieving positive outcomes is not about never messing up…

It’s about how long it takes you to get back on track when you do.

#nevermisstwice