Dom Rae PT

Labourers Holy Water 🤙🏼

Honestly my recommendation for having whole foods over protein shakes is always there.

However there sometimes simply isn’t the option for that whether it’s work or family life.

This is literally the best solution I’ve found with each shake being 30g protein, 90g carb and 7g fibre.

Is it the most optimal, no.
Does it aid a less optimal situation, yes.

🚀Are you looking to get in shape? 🚀

🍏 Need some extra guidance and adherence? 🍏

I can help! 💪🏼

I now have space for new clients opened up with January being out of the way!

All clients have access to my personal app in which your training, nutrition and data is all stored securely for you! With in app messaging directly to me, alongside a exercise video log, exercise log for each workout and a weekly shopping list based on your custom diet so you can take that with you when you go shopping!

Want to know more? Fire me a message! 🔥

Absolutely huge transformation by ready for her holiday to Bali 🍹 which she is now thoroughly enjoying.

Balancing regular life with also pursuing goals can be done and ocean is the prime example! A few hangovers and nights out were enjoyed prepping for Bali but it didn’t throw us off track!

I’m Excited to see where we can go from here when the shots stop flowing!

There’s just something about this Canadian beef.

Far from pretty, but it’s improving.

Sometimes the only competition you have is yourself.

My forever.

This next few months are going to suck without you physically by my side, but it’s a short term sacrifice for a better way of life.
Treat her well England, you’ve only got her for a few more months.

I love you Francesca.

Hopefully all this walking everywhere business gets me leaner 😂

T minus two days until transport ⚒

Class win and the overall. 🏅

365 Days.

365 days of relentlessly pushing her physique to new levels.

This woman can run into a fire, save someone’s life, get home and do an hours cardio and then go bench 100kg. I swear she’s not mortal.

Hard work, zero drugs and never have been (for all you people wondering) and enjoying the process along the way with many off plan meals.

We are 9 weeks out of her first ever show and I can’t wait.
We are also 9 weeks out of a very special life change ✈️

You’re one in a million, both as a person and an athlete. Let’s go champ ⚒

Nations Capital.

Improving knowledge and being a tourist at the same time.

Saturday spent well.





Kayaking next 🛶

HOLIDAY READY ✈️

has been an absolute trooper with smashing her goals in preparation for this holiday! Even with about 1000 christenings thrown into the mix.

Have an amazing time 🔥

27lbs down.

6 weeks.

Save me 💀

Are you struggling to plan out a workout?

Here are some tips below to help get you started along the right tracks.

1. Having an effective warm up is essential to progression and injury prevention. Having a functional warm up and actually going through the movement you are about to perform is a great way to effectively warm up and prime the body ready for the session ahead.

2. Having an isolation movement before performing a main compound will aid in ensuring that the muscle is fully primed ready for the main working sets but also that neurologically the pathways between the intended muscle contraction is prepared.

3. Having 1 or two main compounds per session which you can track and ensure progression with is a great way to standardise your sessions. Make sure the movements are repeatable and that you are correctly activating the intended muscle groups when performing the exercise.

4. Picking exercises which you can fully shorten and lengthen the intended muscle group is essential fo the continued and complete development of the desired muscle tissue. For example a leg extension set correctly for your height and thigh fixed firmly on the seat does allow full contraction and lengthening of the quadricep muscle.

5. Being selective with your exercises is essential for a sustainable and recoverable workout. You want to get the most 'bang for your buck' per say and work the muscle in multiple plains of motion however too many exercises can also act as a detriment.

6. Training your muscles across a variety of rep ranges will aid in the complete development and recruitment of both muscle fibres but also allow the muscle to be trained across all variables allowing progression to not just be sat in a liner format. Having a multi pathway progression model for hypertrophy stimulus is a great way to achieve optimal, sustainable and repeatable progress.



43 waist
47 chest
16 arms
23 quad

Progress so far with who hits the stage later this year.

From a successful powerlifting background to now competing in her first bodybuilding show I cannot tell you how immensely proud I am of her.

We have structured her training to address some tiny weaknesses but aside from that we have just aimed to get general muscle all around to allow her to sit comfortably in her category.

Diet wise she is on the most food ever fast approaching 3000 calories on training days. She is just a machine.

I can’t wait to see her on stage, but then again I’m a little biased 🥴

Check In - 22/02/22

Weight - 205lbs
BP - 119/47
BG - 4.3

A solid week in the books. Added in some more intensifiers into training block including some Deadstop reps and a few drop sets.
Still recovering from all and fatigue is manageable and not detrimental.

Still working on balancing out the front shot with the lat imbalance, it’s better but just not there yet.

Food wise, we are sitting in a good spot. Digestion has caught up and im eating food better, not feeling full on current food and getting hungrier after the meals sooner which is a good sign. BG reflects this and midsection does stay tighter.

Added in an extra 40carb and 20 fat in yesterday in last meal as towards the end of the day hunger is high.
Personally I stick to the lower fat end , however last meal is where I place the majority.

Reset done. Now We push up again.

I’m going to be documenting my check ins on here from now on each week. It gives an honest look behind the scenes when I’m not coaching other people and also to show I apply the same process with myself as I do my athletes.

Finally found a good groove with training.

That’s all from me this week.

I’ll be documenting my food etc in later posts.

A whole new Cartmell.

Our journey isn’t over yet, but I couldn’t not share this.

Couple of weeks before me and Chris started working together, to now.

This is why I do what I do, and it wouldn’t be possible without people like Chris trusting me to get them to where they want to be.

Chris, let’s make 2022 even better than last year. We go on ⚒

My new home.

So the rumours are true, I am now based out of

I will be here for 1-2-1 Personal Training and coaching so if you see me come over and say hi!

If you’ve got any questions about training, nutrition or anything fitness/training fire me a message and I’ll be happy to help!

➡️ INCREASE 10% PER WEEK IF YOU’RE JUST STARTING OUT.

Don’t go from 0% to 100% straight away. Take your time and allow your body to acclimatise itself to the new environment you’re putting it in!

19 weeks work with Dave.

A complete overhaul with training and diet. Also unassisted throughout.

Dave is incredibly meticulous in every aspect of his training, recovery, data collection and diet and it really shows.

Very excited to see where we can take his physique, maybe to a first timers stage near you ⚒

2 years down the line.

Couldn’t be prouder of jonbois progress so far. And we aren’t even done yet.

Proud of you brother 💪🏼

174.8lbs -> 202.6lbs.
25/06/2020 -> 25/09/2021

Ben will agree this year has been a battle. There have been a lot of changes for him and he has had to fight hard mentally. That’s his battle, and he’s winning. I’m happy I’ve been there to help him when he’s needed me.
The physical progress is plain as day. The mental progress only those who know him close will be clear to see.
Ben truly has embodied what it means to progress this past 12 and a bit months and I can’t wait to see where we progress to in the future.

WHY IS HAVING A PT WORTH IT?

Am I biased? Probably.
But why would I work in a sector which I don’t think provided value to someone?🤷🏼‍♀️

The main reason for me, is I can push you past the limits you think are reachable for yourself.
Both through education and motivation a good PT provides a quality service which aids the client through their transformation and the results will speak for themselves.

Find someone who can push you to achieve more. A good PT is out there for you. Might even be me 💪🏼