David Kearns The Dream Body Coach

🌟 Menawhaat??? 🌟

Meet my incredibly awesome client, Sue. Can you believe she’s 53 and has been going through menopause? You’d never guess, right?! That’s because we have such a skewed perception of what’s achievable for a woman’s body after 40.

I hear it all the time:

“Ah, I’m feeling my age...”
“I’m too old for this...”
“The middle age spread got me...”
“My metabolism has slowed down...”

But listen up—I’m not here to offend, I’m here to inspire! It’s time to change the way we think about fitness in our 40s and beyond. It’s not all over; that’s a ridiculous lie. Stop listening to the naysayers. If you surround yourself with people like Sue, you’ll stop blaming your age or hormones for holding you back.

As long as you’re not heavily medicated or suffering from a severe illness, and you have all your moving parts, you can achieve your dream body in your 40s, 50s, and beyond.

What’s crucial is personalizing your journey to fit your unique needs and challenges—not trying to be a 20-year-old version of yourself or following every fad 8-week challenge out there.

Now, back to the lady of the hour! Well done, Sue. I am so incredibly proud of you.🙌

She did it! 🙌🙌 (this is a very proud moment for me as a coach)

We all have moments in life where we have to be brave, we have to take courage, we have to overcome fears and rise to a challenge! Well let me just say that this girl did that and more. 🙌🙌

Yesterday Ella, took 1st place 🥇 in all her divisions (4 of them) and stole the show by winning the Overall Bikini division at the Omara Classic!

What an amazing show and what an amazing result!

Congratulations Ella! 🎉

You were the stand-out physique! I am so proud, happy and excited for you! You have a wonderful journey ahead of you!

🙌 Results Are In🙌

As Forest Gump wisely said, “Life is like a box of chocolates, you never know what you’re gonna get.” We all resonate with this, as life gifts us moments of joy, love, and laughter, but also challenges us with hard times and pain. Ironically, it’s in these challenging moments that we discover our true strength and capabilities.

Today, I am so excited to celebrate the incredible journey of someone who exemplifies resilience and growth. Swipe right to discover how Leanne not only transformed her body but as she says is now “elevated on all levels”. 🚀

Leanne, your journey is an inspiration. Your strength through life’s tests is commendable, and I’m incredibly proud and happy for you! 🎉💪

Finding the motivation to stick to a fitness routine can be a challenge, but the results are worth the effort! Here are some tips to keep that motivation burning and crush your fitness goals:

1️⃣ Set Realistic Goals: Define clear, achievable goals. Break them down into smaller milestones to celebrate your progress along the way. Success breeds motivation!

2️⃣ Mix Up Your Workouts: Keep things interesting by trying different exercises. Whether it's a new class, outdoor activities, or a change in your routine, variety can reignite your passion for fitness.

3️⃣ Create a Schedule: Treat your workouts like important appointments. Schedule them in advance, and stick to the plan. Consistency builds habits, and habits keep you on track.

4️⃣ Find What You Love: Discover activities you genuinely enjoy. Whether it's dancing, hiking, or weightlifting, doing what you love will make exercise feel less like a chore.

5️⃣ Track Your Progress: Document your journey. Take photos, keep a workout journal, or use fitness apps to track your achievements. Seeing how far you've come is a powerful motivator.

6️⃣ Buddy Up: Having a workout partner or even better, a coach, can make exercising more enjoyable and keep you accountable to the goals you have set for yourself.

7️⃣ Reward Yourself: Celebrate every success when reaching milestones. It could be a spa day, a new workout outfit, or even a short holiday. Rewards reinforce positive behavior.

8️⃣ Visualize Your Success: Imagine yourself achieving your fitness goals. Visualizing success can boost motivation and help you stay focused on the bigger picture.

Remember this, motivation needs fueling! It's normal to have ups and downs, but by incorporating these tips, you can keep fueling the fire and burning desire to achieve your dream outcomes.

Achieving your dream body physique is a journey filled with dedication and hard work, but the real challenge lies in maintaining it! Here are some tips to help you stay on track and keep your dream body shape:

1️⃣ Consistency is Key: Don't let your efforts go to waste. Stick to your workout routine and healthy eating habits. Consistency is the secret sauce to maintaining your dream physique.

2️⃣ Mix Up Your Workouts: Keep things exciting by switching up your exercises. Try new workouts to challenge different muscle groups and prevent boredom. This also helps avoid plateaus in your fitness journey.

3️⃣ Continue to Balance Energy: Even at maintenance calories, you still need to track or follow your established energy requirements. Mindless eating will steal your progress.

4️⃣ Stay Hydrated: Water is your best friend! It aids in digestion, metabolism, and overall health. Plus, it's calorie-free.

5️⃣ Get Enough Sleep: Your body needs time to recover and build muscle. Aim for 7-9 hours of quality sleep each night to support your fitness goals.

6️⃣ Include your Favourite Foods: Continue to see food as fuel and include all your favourite ones, in order to keep a guilt-free relationship with it.

7️⃣ Monitor Progress: Keep an eye on your progress to catch any deviations early. Regular check-ins with yourself or your coach will help you make necessary adjustments to stay on the right path.

8️⃣ Find a Support System: Surround yourself with like-minded individuals who understand your fitness goals. Whether it's friends, family, or a workout buddy, a support system can keep you motivated.

Remember, maintaining your dream body is a lifestyle, not a temporary fix. Embrace the journey and enjoy the benefits of a healthy and active life!

When you have a goal, dream, or vision, can see it clearly in your mind's eye, and understand the impact it will have on your life once you achieve it, you won't believe how incredibly easy it becomes to do the work required to bring it to life! Without passion and purpose, it is impossible to achieve anything!

I want to share Abbie's journey with you today, as it's a story of determination, transformation, and growth. 🙌

She wasn't always at her Dream Body you see today. Less than a couple years ago, she was feeling unhappy, lacking energy, and struggling with her self-esteem. She knew she needed a change.

That's when she contacted me, and her transformation began, as we set out to achieve her Dream Body for Life. I started to guide and assist Abbie by helping her form a brand new relationship with food, taught her how to sculpt her body with targeted resistance training, and helped her realize her warrior mindset. It wasn't easy, and I'm sure there were days when she wanted to give up, I bet. But she kept pushing forward.

As the months passed, we began to see significant changes in her body and mindset. she became stronger, more confident, and healthier than I'd ever been before. It's been incredible!

Today, I want to say how proud I am of you Abbie! You have inspired so many people!

Now, If Abbie can do it, so can you!

Are you ready to start your own fitness journey or take it to the next level? Let's connect and book your appointment now https://linktr.ee/thedreambodycoach, set goals, and work together to achieve your dream body!
Remember, your journey is unique, and I'm here to guide you every step of the way. Let's make your dreams a reality!

With warmer weather comes more sweat, which means our bodies need extra water to stay hydrated. But did you know that drinking water isn't just for quenching thirst - it provides loads of benefits?

Water helps deliver nutrients to cells, carries waste products away, aids digestion and makes us feel more energized. The best part? It's zero calories!

Not drinking enough can lead to headaches, fatigue and even muscle cramps. Staying hydrated also supports metabolism and workout recovery.

So aim to sip water regularly throughout the day. Need a reminder? Set alerts on your phone or flavor it naturally with fruit.

Staying hydrated will support your fitness goals! Are you ready to commit to drinking more H2O? ✅ Book your consultation now at https://linktr.ee/thedreambodycoach and I'll help you create a custom fitness plan.

Remember - a well-hydrated body is a happy and healthy one. Let's do this!

Fitness is not about being better than someone else; it's about being better than you used to be.

Your fitness journey is uniquely yours. It's not a race or competition with anyone else but a constant quest to surpass your own limitations. Celebrate your progress, no matter how small, because every step forward is a victory.

Let's focus on becoming the best version of ourselves, not just physically, but mentally and emotionally as well. Remember, it's not about being the best; it's about being your best self.

When it comes to achieving your fitness goals, exercise is like the engine, but nutrition is the fuel that powers it. Here's why it's absolutely crucial:

✅ Fuel for Your Workouts: It's like putting premium gasoline in your car. The right nutrients give you the energy and stamina needed to conquer your fitness routines.

✅ Recovery and Growth: Imagine your body as a construction site. After your workout, it needs the right building blocks (nutrients) to repair and build muscle, making you stronger and leaner.

✅ Weight Management: Think of nutrition as your navigator, helping you manage your weight and body composition. It's a crucial part of your journey to your fitness goals.

✅ Overall Health: Your body's like a well-oiled machine, and nutrition is the maintenance routine. It impacts your overall well-being, which is vital for staying consistent and injury-free.

So, let's cherish every bite we take, knowing it's as important as the sweat we put in during our workouts. Fuel yourself with intention, and you'll be on the path to achieving your fitness aspirations. 💥🥗💯

Now, let's make it personal! Share your favorite nutritious meal or snack that keeps you on track with your fitness journey. I'd love to hear your tasty and healthy ideas!

Congratulations to the incredible Zowie! 🎉🌟

At 57 years young, she's not just redefining what's possible; she's setting the bar high. 🏋️‍♀️ From 105kg to under 60kg, and with multiple injuries to overcome, she's proof that dedication, resilience, and a dream can overcome any obstacle.

Taking 3rd place in her over 50 category at a bikini competition, Zowie is an inspiration to us all. 💪💫 Age is just a number, and she's showing that there's no limit to what we can achieve. Keep shining, Zowie! 🌟✨

🙌Have you ever met someone who smiles all the time?!

Meet Zowie!!! My wonderful client who is just on another level with her energy and positive mindset. 💯🎉

When she sent me this photo in her jeans today to show me her progress, I thought, I have to share it with everyone. 😃

The first pic is from April this year, and this is her now. Such Impressive results! 💪🏻

And we’re not even there yet!

Keep pushing Zowie! Let’s get this!

A grateful heart is knowing that everything is a blessing!

This weekend we got our 2 youngest a bike each, and had such a good time watching them ride on our family walk yesterday!

This photo is so amazing! Only one missing is our precious , who was behind the lens of course.

New week, new goals! Lets go🙌

🎉 Celebrating Every Step! 🎉

I am beyond thrilled to share the incredible journey of my client who, despite facing incredibly tough emotional battles, has achieved her dream body fat levels! 🌟 This girl is an absolute rockstar, and I couldn't be happier for her!

But guess what? We're just getting started! Now, it's time to take things to the next level, and together, we're going to rock it! Our plan is to increase her calorie intake, build some killer muscle, and unlock her inner strength. The transformation continues, and I can't wait to see what lies ahead for her!

If you're itching to achieve your own dream body and crush those amazing goals, even with a hectic and stressful life, fear not, my friend—it's absolutely possible. 🏋️‍♀️💪 I totally get it—life isn't all rainbows and unicorns. But when you have a personalised strategy and 1:1 accountability, you can achieve incredible things, even in the midst of life's storms!

Here's why I know this:

🔹 Been there, done that: I understand that life can be tough, and reaching your fitness goals can sometimes feel like scaling Mount Everest. But don't you worry, I've been in your shoes! I know the ups and downs, the struggles, and the constant decision to keep pushing forward.

🔹 Expert Guidance: No more sifting through confusing and unreliable information. I've got the precise knowledge and expertise to guide you on this journey. Say goodbye to the guesswork and say hello to proven strategies that actually work.

🔹 Sustainable for life: Quick fixes and crash diets? Nope, not here! I'm all about finding a sustainable approach that fits YOUR world. Together, we'll create a plan that allows you to enjoy the foods you love while still smashing your goals. Balance is the name of the game!

🔹 Total Support: You won't have to go it alone. As your coach, I'll be your biggest cheerleader, keeping you accountable to your dream outcome, and your go-to source of support. We're in this together, and I'll be there to celebrate every victory and help you navigate any obstacles along the way.

So, if you're ready to embark on your transformative journey, slide into my DMs right now! 💫

🌟 Finding Freedom in Flexible Eating! 🌟

Let's talk about one of the reasons I love my Sweet Spot System. It allows you to be flexible, eating anything you want, as long as you achieve your targets. 🍔🥗

Here's the benefit: it teaches you to have a healthy relationship with food, because it proves that there are no "bad" or "junk" foods, all food is fuel, as long as you don't over fuel, you can enjoy eating any food while still achieving or maintaining your dream body🍽️

On this day, I ate pizza, and a dessert. How can I stay in shape doing this? I have learned how much fuel my body needs, so as long as I stay on target, I can enjoy ALL THE THINGS! 😁🙌

No meal prep, now anxiety, no worries!

🌟 The mind is an incredible force. It possesses the power to build us up or bring us down. Therefore, it is crucial that we nurture our minds by consciously choosing attitudes that serve us well. 😊🌱

One such attitude is gratitude, which goes beyond being a mere feeling. It is a deliberate choice we make. Despite our circumstances, we have the power to stand firm in an attitude of gratitude. 💪🙏

Developing a strong mindset requires us to intentionally select attitudes that foster personal growth. Even in the midst of busyness, exhaustion, overwhelm, or stress, we can still choose gratitude, discipline, and patience. It all boils down to the choices we make. ⏳⚖️

Let's remember that a mindset is essentially an established set of attitudes. And who has the power to shape those attitudes? We do! We are in control of what attitudes form the foundation of our mindset. So, if you desire change in your life, start by cultivating the attitudes that will shape your mindset. 💪🙏

Who’s grateful for family?

🌟🌱

"Dream Body Results! 💪🔥"

To achieve the shape of a fitness model and help someone attain their dream body, my main focus is on their body composition. This can be achieved through consistent nutrition tracking and body-specific resistance training. By providing this information to clients, they can apply it with ease. ✨

Today, I would like to celebrate and share a snapshot of her incredible progress on the program we worked on together. While the image shows a remarkable transformation of her body into a lean fitness model shape, it only scratches the surface of the progress she has made. Her knowledge of training and ability to execute complex movements has completely changed, and I am excited to see how much further she will go! 💯🎉

Self-Love explained! 🔥

We are all a product of what we do!

But what we do is a result of our thoughts.

We think and so we are!

That means that emotional eating, self-sabotage, and destructive behaviours are a result of our thoughts, and in order to change these behaviours, we need to take hold of these thoughts.

The wonderful thing to understand is that we all have the power to choose our thoughts and anyone can change a negative thought process into one that SERVES us better.

Self-love is therefore a process of thinking about how truly valuable you are, that you matter in this world and that you are strong enough to change in order to reach your highest potential.

We think and so we are!😁

Question: How does a mother of 3 children achieve this transformation, without giving up ice-cream? 🧐

Answer: Because when calories are in your sweet spot targets, you can eat any food. 🙌

Main point is this: If you focus on sustainable eating patterns and behaviours, having the right relationship with food, training and yourself, you can do amazing things with your body when you understand how to find your sweet spot.

🧐Did you know that there are several things that you can do to support your metabolism and achieve your dream body?

Let’s take a look…

✅Eat enough calories: Skipping meals or drastically reducing your calorie intake can lead to metabolic adaptations that slow your metabolism as your body tries to conserve energy.

✅Eat enough Protein: Protein is an important nutrient for maintaining a healthy metabolism, as it helps to build and repair tissues and enzymes in the body. Aim to include protein-rich foods, such as lean meats, poultry, fish, beans, and nuts, in your diet.

✅Get enough sleep: Sleep deprivation can disrupt your metabolism and make it more difficult to maintain a healthy weight. Aim for 7-9 hours of sleep per night.

✅Exercise frequently: My favourite is intense resistance training, daily or at least every other day. Not only will you feel amazing, but you will build a shapely figure.

✅Reduce stress: Chronic stress can disrupt your metabolism and make it more difficult to maintain a healthy weight.

😁Just like our amazing Warrior in these photos, when you give attention to all of these elements you can achieve some incredible results.🙌🙌

There’s a saying I’ve heard, “Only 5% of people are successful!”

But, I don’t believe this statement gives enough context to be accepted as absolute truth!

Because, I do believe that 100% of people can be successful, it just depends on the task.

The question then is this: How can 100% of people be successful if the task seems impossible to 95% of them. My answer…. Give them a purpose!

Having a compelling reason is how! So that when anything tries to stand in their way, they do not get distracted, or discouraged! They just never give up!

Shout out to Emma for her inspiring determination and focus to achieve such an incredible transformation! I am extremely proud to watch her incredible journey! Well done .fitnesscoach

🛎️Women over 40!!!

If you don’t believe that age is just a number, 🧐 then keep reading.

This year my amazing client you see in the photos turns 50. That’s right, at 49 years old, she has achieved her best body yet! 🎉 🤩 and she keeps getting better!

After years of yo-yo dieting, and struggling to achieve any lasting results, she now walks around looking like this. 🙌

Best part is…… she doesn’t starve herself, or deprive herself anymore, because she learned how to find her sweet spot and, has watched her body transform since.

Amazing right!?! 🎉🙌👏

If you would also like me to help you find your sweet spot, DM me the word ‘Sweet Spot’.

🎉Client Success!

Have you ever thought that achieving any goal is mostly determined by what you believe is possible!🧐

It’s the mind that conceives the dream, the vision, the outcome, and only what we believe to be possible, will be possible, likewise, what we believe is impossible, will be impossible.
It starts with what we believe.

I want to celebrate Katrina in these photos, showing an incredible transformation in 2022,
and especially displaying what we believed was possible after having her baby.

If you would like me to show you what I believe is possible for you, follow the link below and apply to work with me.

https://info596128.typeform.com/to/du6xkZ

👋Question: Have you ever wondered what fitness models do to achieve such shapely, firm glutes? 🍑

They must have a secret right? 🤔

What if I told you that there is a secret? But, it's probably not what you may be thinking, and it doesn't have to stay a secret, because anyone can learn what works best to achieve better strength, shape and tone to their glutes. 😳🤷‍♂️😁

That's right, you can actually lift and shape your glutes to be as attractive as the models you see on the socials and in the media.🥲🙏

It does mean however that you need to stop wasting your time doing the wrong exercises and commit to making changes to your training strategy and exercise techniques. 👌🏻

If you currently spend most of your time doing cable kickbacks, unweighted bootyband exercises and group fitness classes like bums and tums, you need STOP 🛑

🙅‍♂️This stuff won’t cut it!

✅Your training strategy should not only target the right problem areas of the glutes that causes the most frustration for women, it should also force adaptations ie; they must be effective in their ex*****on. Basically deliver results!

FYI: Not all exercises are equal!

🙌But guess what, because I know how to solve this problem so easily, I’ve designed a Glute Training Guide to help get you started.

🙌You will learn 4 exercise modifications and the specific techniques for them, with detailed coaching that I use and have used to create Fitness and Bikini model Champions. They say that "fitness competitions are won from the back", so you can be sure that this stuff really works!

Direct Message me the word “Glutes” to have your free copy sent to your inbox!

🍎🍔🏋️‍♂️There really isn’t any reason to feel confused about fat loss!

The thing is, it's not as complicated as you might think! 🤔The key is understanding the balance between the calories you consume (🍎🍔) and the calories you burn (🏋️‍♂️). Your body needs a certain number of calories per day to function properly, this is known as your basal metabolic rate (BMR), and a certain number of calories to perform additional tasks which include movement and exercise.

To maintain your weight, you need to consume approximately the same number of calories as you burn. But If you consistently eat more calories than you burn, you will gain weight. If you consistently eat fewer calories than you burn, you will lose weight. That's where the balance comes in.

Now, I must add, that not all the weight you lose will be 100% body fat, there are other components like how you exercise, protein intake, the degree of the deficit that all contribute to the percent of fat loss you achieve. You also lose lean body mass, which may include muscle mass.

But, as you can see, there is no secret to losing fat, the bottom line is that you have to eat less calories than you burn. 🤷‍♂️👌🏻

🤔The secret that we all need to learn is, how do we lose fat, without losing muscle, or even gain muscle? And strength, and performance, and shape!

I call it the Sweet Spot! 💥🔥

Can you believe that 2023 here! 🙌

What I really love about Jan is the energy for change, improvement and growth in all of us. Its like another opportunity to reflect on our current position and think about where we want to be in the next 12 months. Which means what? GOALS! We all start to set NEW GOALS! 😁

Here’s how to set goals so you always achieve them.

Things to do before setting your goals:

✅Most importantly YOU MUST BE THE ONE TO CHOOSE your goal.
Never choose someone else’s goal for you.

✅You must really BE CERTAIN that you want to ACHIEVE this goal. If you are only half in, you may fail to even start, let alone finish.

✅Ask for HELP! Most people fail when they try to go at something on their own. Get support and especially get it from someone who ACTUALLY KNOWS a lot about achieving your goal.

Practical thing to do to prevent yourself failing.

✅Make sure you can measure your progress. Knowing exactly where you are at the start, knowing exactly where you want to be at the end, and having a way of tracking your journey so you guarantee reaching the destination.

✅Don’t try to eat the whole elephant at once. What this means is don’t bite off more than you can chew. Ie; Set mini-goals inside the main goal and celebrate every milestone achieved.

✅Prepare yourself for set backs, but have realistic expectations. That means, you have patience when things try to get in your way.

Today I celebrate a Jess 🥳🙌🎉 in these photos, who has applied all these goal setting and achieving principles for her photoshoot, and fitness competition to come. Well done Jess, you are a Warrior.

For help setting your 2023 goals, apply to work with me through the link in my Bio!

🎉Merry Christmas from me and my tribe! 🎉

I hope you all had a wonderful celebration with family and friends and I wish you a wonderful remainder of 2022!

I also want to thank everyone 🙏🙏for all the love and support we've received this year and I can not wait to see what 2023 has in store when I launch my brand new version of my Dream Body 4 Life Coaching Program. It's exciting to know that even more lives will be changed with all the transformations to come, which is going to make me a happy coach. 😁

I wish you a wonderful, safe and festive time during this final week of the year. 🙏