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Dan Holland Fitness

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Dan Holland Fitness

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

30/09/2026

Last day ✅

It’s been a crazy 24 hours, packing up and saying goodbyes.

I can’t quite believe im leaving after so long but I am very excited for the next chapter of my career.

Anyone reading this that has either PT’d with me,
done a class, or has worked with me in some way you’ve contributed to my success and happiness at Puregym.
I’ve been so lucky to make numerous friends over the years through colleagues, members and clients.
To the people who we just nod and smile at each other in those early mornings where no words need to be said but it’s nice to see a smiley familiar face at work.
I just want to say a massive thank you to all - everything has contributed to making my time at Walton as good as it has been and you guys are what’s kept me there for so long!

Anyways Roll on leaving drinks Saturday night 🍻

27/09/2026

Another belter of a weekend for the annual River Wye trip with the lads. Nature, beers, bbq, good fishing and good company, can’t ask for much more. (Avoid The last pic if you don’t wanna see a fish! 😂)

13/09/2026

Was great fun spending time Friday with some of my clients outside of the gym and our PT sessions.

Couple hours playing some lawn bowls and then into the pub for some darts games and drinks. Was a fantastic night everyone was on top form.

Big thanks to for hosting us

I love doing these events and then seeing the guys interact around the gym and even become friends outside of it.

Or at least it’s another friendly face around the gym when you’re training.

Roll on the next one which will be the Christmas social 🎉

31/08/2026

Congratulations Mr & Mrs Wilson

Such an amazing wedding 🏴󠁧󠁢󠁳󠁣󠁴󠁿

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

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London

Telephone

07393912178

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