Dnf Fitness & Wellbeing

Just 31 days to go now and the enormity of the challenge is really starting to sink in now but the donations are still coming in along with some incredibly warm and heartfelt messages from people who have also been under the care of Alder Hey Children’s Hospital and McDonald House. Your generosity is overwhelming and never ceases to amaze me and is taking us ever closer to the new grand total of £3000 and your heartfelt messages and words of encouragement remain a big part o...f the driving force that is spurring me on to smash this challenge. Last week was another good but hard week of training in preparation for the challenge and I find I am coming into training sessions still tired from the day before. I am fuelling well for the sessions and recovering well after the sessions and am eating like a horse right now, but I need to keep putting the calories in to enable me to train the body to store more glycogen and creatine phosphate in readiness for the big event. I’m heading over to Manley Mere today to get my ass in a kayak and get some coaching on technique and some advice and guidance for the challenge and I’m hoping they are up for some sponsorship and willing to loan me a kayak and a dry suit for the event. I’m hoping to get some air time on WireFM over the next few weeks to give the fundraiser one final push and smash the grand total, so if anyone from WireFM is reading please feel free to give me a bell and get me on air. In the meantime please keep sharing this message and raising awareness of these incredibly worthy charities and help us to push this grand total beyond the £3000 we have set as this is just a drop in the ocean for these charities that are mainly held together by funding.
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Just 38 days to go now until the big non-stop challenge. You’ll notice I have changed it from a 24 hour challenge to a non-stop challenge, this was after discovering a professional cross cyclist completed the West Highland Track back in 2014 and it took him 17 and a half hours!! I had originally estimated 12-14 hours for this section of the challenge knowing it was going to be a tough, but this has thrown a bit of a curve ball at me and made me re-evaluate, hence why I have... now called it the non-stop challenge. The aim was always to complete the challenge in one go, so if it now takes 30 hours then so be it, so long as I stay safe and arrive home in one piece.
Last week saw another good week of training, I managed nearly 70 miles out on the road and 40 miles teaching the group cycling as well as a few good strength sessions, these were shorter than I had hoped but I am still trying to fit things around my current workload and family life. Our baby girl is now starting to teeth and there is not much sleep going on in our house right now and this is having an effect on training, but ultimately this will be a good foundation for when I start the challenge understanding how my body and mind will react under fatigue and sleep deprivation.
I would like to say a massive thankyou to the Warrington Guardian for publishing our story last week and gifting us with almost a full page to raise awareness of the fundraiser which has reignited the donations and is taking us ever closer to the new grand total of £3000. Finally I would like to thank you the public, our family and friends for all your incredibly generous donations, support and kind words. I am amazed at the number of people who have also been in the care of Alder Hey and McDonald House who have donated and left heart felt messages. It is this that is helping to drive me forwards and prepare me for the challenge ahead. Please keep sharing this message and raising awareness of these incredibly worthy charities and help us to push this grand total beyond the £3000 we have set as this is just a drop in the ocean.
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Wow! Amazing news, with 8 weeks still to go before the challenge we have smashed through the £2000 target that was set and I am blown away with how generous people have been and we truly thank you from the bottom of our hearts. We were back at Alder Hey last week for a follow up appointment with the consultant and sadly he thinks the cysts are filling back up and he may have to repeat the original surgery but try to completely remove the cysts this time with a slightly more a...
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Great work from the Body Transformation group yesterday morning pushing hard and finishing strong 💪 well done guys see you Monday night 👍

Another session smashed yesterday morning in Gentleman’s Club 💪 outstanding effort boys this was another cheeky session but you nailed it 👍

Wow! We have just received another mega donation that has taken us over the original target we had set and we are so incredibly grateful and cannot believe just how generous people have been. We are truly humbled and will be eternally grateful to everyone who has donated. We still have 62 days left before the challenge and I would love it if we could now double our original target of £2000 so please keep sharing with as many people as possible to continue to raise awareness for these amazing causes.

Thank you so much Warrington Worldwide for sharing our story and raising awareness of the fundraising challenge

AMAZING! It's been only 3 weeks since I launched the fundraising page and already it has hit 81%, I really am blown away by the response it has received and just how generous people have been. I have received donations from friends, family and even strangers who have all been touched by the story and some of whom have their own stories to tell about the care they received from all the staff at Alder Hey. I cannot thank you enough for your kind words and generous donations and...
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Great work from the boys this morning smashing through the Buddy Tabata, great to see my old friend Paul Doherty aka Geezer who came down to join in the fun 💪 have a great weekend boys 👍
If you would like to come down and join the gang in these Saturday sessions just drop me a message, the good news is they’re absolutely FREE so what have you got to lose 👍

Wow! Wow! Wow! It's been another unbelievable week of fundraising and the total has already hit 78% which has blown me away and once again highlights the incredible generosity of the people who have donated so far to this amazingly worthy cause. Thank you all so much again for your generosity and please continue to share this with as many people as possible as I would not only like to hit the target of £2000, I would love to smash it. It's now only 11 weeks until I head up to... Scotland to take on this challenge and training is going ok and as promised here is week 2's blog of training. This week’s training started on Sunday morning at 7am with a ‘building blocks’ session on the Wattbike. This is aimed at building aerobic endurance, endurance strength in my legs and the need for sustained power to get ready for the climbing required when I hit the overland ride. It was a tough session and I’m struggling to achieve the required power output for the session but as my fitness builds so will my ability to achieve a higher power output. Monday was a strength day with some posterior chain exercises that will crossover into each of the components of the challenge and be required for the kayak component of the challenge, this included lots of stiff leg deadlifts, seated rows and straight arm pull downs. I finished the session with 100 Kettlebell clean and press to build shoulder and core strength. Tuesday was another Wattbike session and this time it was an ‘unders/overs’ session designed to build strength, increase endurance and burn some fat in the process. This was a shorter session taking 42 minutes but it packs in maximum effort in minimum time which allows me to still spend quality time with my family around my working day. Wednesday I only managed to squeeze 15 minutes training in due to work and family life so I did a Kettlebell session involving cleans and snatches that are great for improving functional strength through the shoulder and core complex. I was unable to get another session in until Saturday morning due to work and family commitments so I put myself through a HIIT session aimed at elevating aerobic and anaerobic fitness. The training has been tough this week but I am focused on the task ahead and excited to get it done. I know what needs to be done to enable me to complete this challenge within the 24 hour time frame so bring on week 3.
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Great effort from the boys this morning at Gentleman’s Club for this cheeky 2 part endurance workout 💪
If you want to kickstart your fitness and get ready for summer why not come down and join the gang, it’s just boys enjoying each other’s company while smashing a session out and it’s absolutely FREE 👍
If you’re interested just message me for more details today 🤙

Summer’s coming and for two lucky people a golden opportunity to join our small group personal training sessions has just become available. This does not happen very often and they get snapped up very quickly so take action today.
If you are looking to become a fitter, leaner, stronger version of yourself and join like minded people with 3 fully coached sessions per week, nutritional coaching and weekly body stat analysis, contact me today and start your journey to a new you.

Once again I have been blown away by the generosity of people who have donated to this incredibly worthy cause and helped to raise £1,320.00 in the first week. Your messages have been both heart felt and encouraging and my wife and I both thank you from the bottom of our hearts. Please keep sharing with as many friends and family as possible to help push this total even further and hopefully reach our target of £2,000.00.
As promised here is the first instalment of my train...ing blog to keep you up to date on my progress in preparing for this mega challenge.
I have a little over 12 weeks to prepare for this challenge and the support and encouragement I have received so far has been off the scale. The messages and words of encouragement that have been posted with the donations have touched my heart and only made me more determined to reach the £2,000.00 total and smash the challenge in the 24 hours I have set myself. I have managed to get my ass back on the road bike this week to start getting some miles into my legs and when the weather has been poo I have jumped on the WattBike at the gym and pushed myself through some tough endurance sessions. I am managing to squeeze some short strength training sessions in between teaching and training clients and going forwards into next week I will be visiting the local kayaking club to get some professional coaching on how to stay afloat and complete the 22.6 miles in one piece and in a good time. Striking a balance between work and family time has been tough and will only get tougher over the coming weeks, but my wife is both amazing and incredibly supportive and keeps telling me to ‘do what I’ve got to do’ to be ready for the challenge. I am mentally prepared for the challenge and now just need to get physically prepared and will keep you posted on my progress.
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Two rounds of Ski Erg golf each as a finisher 🤮😂💪

It was a short but cheeky workout this morning in Gentleman’s Club finished off with two rounds of Ski Erg golf 😱🤙
5-4-3-2-1 for time BB Stiff Leg Deadlift BB Squat Cleans... BB push Jerk Pull Ups
If you would like to join the boys on a Saturday at 7am just drop me a message and the beauty is it’s totally FREE 💪
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Wow! I am truly humbled at the response this fundraiser has received in just 3 days, I cannot thank the people enough who have donated and left heart warming and encouraging messages. The majority of donations have come from family and friends, but there are also anonymous donations and some from complete strangers who have all experienced the amazing care from all the staff at Alder Hey, so I thank you all so very much too. In the last 3 days your generosity has seen a total... of £1,015.00 raised so far so thank you all so very much again your generosity has touched our hearts.
Training has already started for the challenge and I will post a blog at the end of each week to give you an update of how things are progressing.
If you haven't shared this post already, please can I ask you to share it and help raise as much money as possible for these tow amazing causes.
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As some of you will be aware, our baby girl Harper was taken into Alder Hey Children’s Hospital last month at only 4 weeks old with breathing problems and over the course of nearly 3 weeks she underwent two emergency surgeries for what was later described as a rare and potentially life threatening condition. There were complications during the first operation which meant she had to be intubated and then spent 3 days in ICU with the first 24 hours on life support. After her ...second operation she had a further 24 hours on the HDU. My wife and I will be forever grateful to all the staff at Alder Hey hospital, especially our consultant Mr Donne, and Ronald McDonald house. I feel that ‘thank you’ will never be enough to repay the care that we received from all the staff involved and so have set myself a challenge to raise money to help keep these incredible services running long into the future. To learn about the challenge, read our story or make a donation, simply follow the link. Any contribution, big or small, will be gratefully received.
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This is the BB500 workout and the stats from the Myzone monitor I was wearing 👍