The Blog

In Here You Will Find The Latest For What Works For Our Clients And How They Are Getting Amazing Results. Including The Latest Hints And Tips For Achieving Best Results In The Quickest Time.

Make time for yourself…

Make time for yourself…

 You make time for your priorities 🙏🏼 You would never say you’re too busy to eat or drink, so why are you too busy to workout? 45 minute sessions are 5% of your day... It is easy to put yourself last with kids, work, friends & family  But in the long run, it...

The Problem With Cheat Meals

The Problem With Cheat Meals

 1. “Cheating” is a negative word The idea of cheating on your diet could lead to a negative relationship with food.  2. The purpose of having a cheat meal or day for many, is to eat what you want guilt free.  However, many people still feel guilty.  3. Its not...

Improve your day with a morning routine

Improve your day with a morning routine

 #Start the night before Don’t wait to plan your day until after it’s started! #Drink plenty of water #Eat breakfast within the hour #Actively seek motivation Read, write or listen to a podcast #Set your intention Negative thoughts don't lead to good things. Set...

Did you know we run challenges for our members?

Did you know we run challenges for our members?

 Did you know we run challenges for our members? Biggest Loser (% body fat) Most Work-outs Most FitBit Steps Member of the week The winners of these challenges receive a certificate and recognition from the whole community for doing such a great job and working...

How Accountability Increases Results

How Accountability Increases Results

 There are many benefits that come from having a support system in place. For example, goal achievement increases when you have someone to hold you accountable. It gives you a reason to get up and go. This is why we focus heavily on our Facebook Members Only...

Why Wait?

Why Wait?

  Why wait until Monday? Why wait until next month? Why wait until next year? WHY WAIT? If you're looking to make a change to your diet and lifestyle, FitFab30 is for YOU! Here at DKnine Fit Fab 30, we ONLY work with over 30’s. The reason for this is simple, WE...

Some Of Our Results…

Some Of Our Results…

  A review from one of our clients... 'It has only been 2 months and already feel like my life has completely transformed. I have no desire to go back to being the old me! I used to be the queen of faddy diets...you name it I'd tried it! I was the master of...

Happy Valentines Day! 💟

Happy Valentines Day! 💟

  We hope everyone is having a lovely evening.  Valentines Day is an opportunity to show your appreciation for the people you love in your life. It could also be another excuse to pig out on chocolate and wine. For others, it could be a night in the gym.  Strong...

Could it be the kids leftovers?

Could it be the kids leftovers?

  We all know that food is the number 1 reason for weight gain A dad on our over 30's only programme is that his food was always perfect He tracked it using MyFitnessPal as we suggest He uses the recipes books and meal plans that we give He planned his meals and...

Chocolate Chip Oaty Cookies

Chocolate Chip Oaty Cookies

  Ingredients: 90g oats (use gluten free if preferred)90g buckwheat flour (or use flour of your choice)a pinch of sea salta small pinch of baking powder1 egg white50ml cold water or unsweetened almond milk1 tsp vanilla extract45g crunchy peanut butter (or use nut...

Warning: Weight loss comes with side effects

Warning: Weight loss comes with side effects

  As with everything in life What goes up… Must come down… The exact same for losing weight Yes, everybody goes on about how great it is once they have lost the weight But do they tell you, they then have to go and buy smaller clothes? Or do they tell you that...

5 Tips for a Happy and Healthy Mind

5 Tips for a Happy and Healthy Mind

  1. Surround yourself with people who give you the opportunity to grow Sometimes, holding onto relationships which no longer bring you happiness can sap your energy and distract you from focussing on whats good for your mind. Its important not to be afraid and...

Did you know this about wine?

Did you know this about wine?

  In our member's area, we record 30-second quick tips videos A few days later, you will see them on our Facebook Page too The other day I recorded one about wine….. Now what I am going to tell you may be a little shocking Especially if you are a big wine drinker...

The Simple Steps To Weight Loss

The Simple Steps To Weight Loss

  The next time someone tells you that they just can’t lose weight more often than not that individual is over-eating. So where is the happy medium? The place that you can still eat and lose weight? A lot of our clients simply use MyFitnessPal. It’s FREE it’s...

‘You should never underestimate exercise as an antidepressant’

‘You should never underestimate exercise as an antidepressant’

  Last week we had one of our amazing clients post in our “Members Only Area“ on Facebook saying she was ready to give in to the voice in her head, ready to just go home, get into bed and cry about all the horrible things she was having to try and deal with this...

My youngest is 31, that is how long it has been…

My youngest is 31, that is how long it has been…

  One of the reasons FitFab30 is set up is all based around making time for yourself Because we 100% get that having a busy life with work, family, kids and much more going on that you often put yourself last This is the case for one of the guys who joined us...

Caramel Protein Bars

Caramel Protein Bars

  Ingredients: 30g oats (use gluten free if preferred) 30g pitted dates1 tbsp melted coconut oil50g tahini 35g vanilla flavour whey or rice protein powder (optional) or use natural sweetener of your choice, to taste 10g cocoa powder1⁄2 tsp vanilla extracta pinch...

5 Simple Food Tips For Weight-Loss

5 Simple Food Tips For Weight-Loss

 Food can count for as much as 70-80% of your overall results…get your food right and everything can change That’s why at FitFab30 we try and find the perfect yet simple steps that work for you Here are 5 of those simple food tips for you 🙂 1) Eat protein with...

All I Need Is The Support

All I Need Is The Support

 Does this sound familiar… 👉 Walk into a gym and then realise you have no idea what to do 👉 Start a diet and have no idea if you are doing it correctly If so, it sounds like all you need is a little guidance and support You see, WE ALL KNOW what we need to do to...

How does this sound….

How does this sound….

  We are 2 weeks into January   And those new year resolutions have probably slipped❓❓   I was talking to a lady today, who had stayed strong up until Friday night when they had the belated Work Christmas Party   That ended her dry January   But like I said to...

What Is The FitFab30 Inner Circle?

What Is The FitFab30 Inner Circle?

 I have had a few messages this week asking what exactly the FitFab30 Inner Circle is and how it could help them if they are not based in Cardiff where we have a gym. This made me think... I bet there are more people asking these questions. Therefore there is no...

Why Following Slimming World ISN’T Going To Help 😕

Why Following Slimming World ISN’T Going To Help 😕

  Don’t get me wrong, Slimming World does a great job and helps 1000’s of people each year lose the weight Then a few months later, they have to head back to slimming world to start all over again. This can become a vicious circle for the simple reason… FOOD...

I Walked In, Paid, Then Walked Out

I Walked In, Paid, Then Walked Out

  This is a true story of a new lady that joined us this week. After Christmas, she was super motivated to get fit. She headed to a big chain gym to find out more and was pressured into signing up to a 12-month contract. However, on arrival, she saw a busy gym...

150 Ways To Get A More Toned Belly…

150 Ways To Get A More Toned Belly…

  Since the turn of the new year I have seen post after post on Facebook All talking about weight loss, toning up and getting 6 pack For most of us, just feeling confident in our own clothes is enough So, instead of me listing all the crazy 150 ways you could...

Simple Formula 2….

Simple Formula 2….

  Yesterday I shared with you the formula I am using this year to get me ready for my Holiday And the one a few of our Busy “Over 30’s” follow Today another simple formula 🙌 😕 You see we totally get that you have limited time in your life to follow any sort of...

They make it complicated to CONFUSE YOU

They make it complicated to CONFUSE YOU

  You are wanting to start your new fitness journey ➡️ Holidays may be coming ➡️ A health risk has got you motivated So you jump online at start checking out what’s best to do 2 minutes in and you have already seen 3-4 different ways of doing it 😢 All with...

2019… The year you fail again 😢

2019… The year you fail again 😢

  So the first day of the new year, everyone is excited about starting their NEW YEAR-NEW ME routine Yet there will be 1000’s if not 10,000’s of people already just a few hours in failing on their NEW YEAR-NEW ME routine Whether that be no Alcohol for January Or...

Those bloody tasty Yorkshire puddings

Those bloody tasty Yorkshire puddings

  Merry Christmas first of all to everybody celebrating Hope Santa was kind 🎅 Now let’s talk about Yorkshire puddings Because if you like Yorkshire puddings like I do Then you could easily eat 3-4 Thing is Yorkshire puddings are Carbohydrates Carbohydrates for...

WARNING: Weight Loss Comes With Side Effects

WARNING: Weight Loss Comes With Side Effects

  As with everything in life What goes up… Must come down… The exact same for losing weight Yes, everybody goes on about how great it is once they have lost the weight But do they tell you, they then have to go and buy smaller clothes?? Or do they tell you that...

Santa Belly Buster… Number 3 🎅

Santa Belly Buster… Number 3 🎅

  Today Santa need to make use of his Big Red Ball 🔴 Here are 4 of my most popular exercises I get my elves to use The aim is to do 30 of each exercise, and keep going for 10 minutes   The FitFab30 inner circle The online program that helps "Busy Over 30's"...

Probably going to wait until after Christmas…

Probably going to wait until after Christmas…

  There is 6 days to go until the craziest day of the year is here So much to do Almost no time to do anything else 😓 Would be a silly time to join an online program right?? Well…. We had a lady join us the other day who was telling us about this situation That...

The Santa Belly Buster – Day 2

The Santa Belly Buster – Day 2

  Today Santa focuses on pulling the belly in and making the core nice and tight so it’s easier to fit down a chimney 3 simple exercises, doing 20 seconds on each and resting for 10 seconds. The aims is to keep going for 10 minutes:   The FitFab30 inner...

The Santa Belly Buster – Day 1

The Santa Belly Buster – Day 1

  Today’s workout is all about helping Santa steer the sleigh 4 simple exercises that he does on a daily basis to give more control and tighten his belly at the same time Ready to give it a go:   The FitFab30 inner circle The online program that helps "Busy...

Day 5: “Half a Stone” Christmas Challenge

Day 5: “Half a Stone” Christmas Challenge

  It’s the final day of the challenge So far we have shared with you some of the simple tips that get AMAZING results for our clients The final challenge looks at a part of a transformation that not many talk about, yet it could potentially play one of the...

The 10 Minute Leg Toner

The 10 Minute Leg Toner

  Male or Female, we all want a pair of more toned legs Todays workout is perfect for that It’s quick: Just 10 Minutes It works: You legs will burn when doing it It’s effective: Your legs will be feeling it tomorrow Set your stopwatch for 10 minutes You will be...

A Nice Little 10 Minute HIIT Cardio

A Nice Little 10 Minute HIIT Cardio

  Boosting energy levels would make a big difference to daily life, right? ✅ More energy to keep going after work? ✅ More energy to do more with the kids and family? Then look no further than this “Nice Little 10 Minute HIIT Cardio” workout You need to get 10...

The 10 Minute Belly Buster

The 10 Minute Belly Buster

  Welcome to the 10 Minute Belly Buster, a super simple straightforward workout that gets the results FAST Start by setting 10 minutes on your stopwatch You will need to perform 20 reps of each of the 3 exercises, and then repeating over and over again until you...

Day 4  “Half a Stone” Christmas Challenge

Day 4 “Half a Stone” Christmas Challenge

  Over the last few days, we have been talking about food and calories And how to work out how many calories you need What we haven’t talked about, is how to get rid of or burn extra calories By burning calories, this either helps put you in a deficit = Weight...

Day 3: “Half a Stone” Christmas Challenge

Day 3: “Half a Stone” Christmas Challenge

  We are half way already 🙌 December and the first week into Jan should now organised & planned You worked out calories for the week on day 2 Now it’s time to start planning your meals Depending on how serious you are wanting to either maintain this month Or...

Day 2: “Half a Stone” Christmas Challenge

Day 2: “Half a Stone” Christmas Challenge

  How did you get on with yesterdays challenge? Getting organised and focused can make a BIG DIFFERENCE to your stress levels and the results you end up getting Therefore if you didn’t complete yesterdays task, I would 100% suggest you take a look at that first...

Calorie Calculator

Calorie Calculator

  Weight loss, weight gain, and toning up all come down to one main thing Getting your calories right ✅ Calories are without a doubt the reason the weight has crept on over the years, and calories, will also is the simplest and quickest way to getting the weight...

FREE DOWNLOAD: 25 Tips To Surviving Christmas

FREE DOWNLOAD: 25 Tips To Surviving Christmas

  Excited for Christmas? Christmas is fast approaching and there is going to be so much to do with work, family, shopping, parties, events and much more. Leaving little time to focus on yourself. The question we keep getting asked by our "Over 30's" clients is:...

Day 1: “Half a Stone” Christmas Challenge

Day 1: “Half a Stone” Christmas Challenge

  Christmas is almost here, the parties have started and the stress is starting to build There is also that voice inside the back of your mind dreading the fact, that the average person gains up to 6lbs alone in December What if there was a way to combat this? A...

Download Your FREE 7 Day Meal Plan

=> Absolutely Delicious Meals That Are Quick And Simple To Prepare

=> Get Out Of That "Diet" Mentality, Looking And Feeling Amazing Has Never Been So Tasty

=> Make Shopping, Meal Planning, Preparation And Weight Loss Easy!

You have Successfully Subscribed!