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Dave | Strength + fitness coach

@daveharvey17

44.2K

followers

564

following

🏉 Ex-pro rugby player turned coach
🙌🏽Helping busy dads lose 10kg, build strength, + show up for their family. DM “LETS GO” to start

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More time doesn’t mean better results!

You’re just wasting your time!

It’s the quality of your training that overrides the hours spent in the gym fluffing around and not training with an effective program and not knowing how to PUSH when needed.

A simple 45 minute session for you to save next time you hit the gym

12-15min

A) Choose a lift: deadlift, back squat, bench press

Work to an 8-9/10 and hit 4 working sets of 6 reps

Super set time 12-15min

B1) DB single arm row 4 x 8-10 each arm
B2) Bulgarian split squats 4 x 6-8 each leg

C1) DB incline bench 4 x 8-10
C2) Hanging knee raises 4 x 12-16

Finisher

8-10 MIn emom

Min 1: 16 DB snatches
Min 2: 30 second sprint on an erg

Save this for later and get after it

Need help inside the gym? Comment “lost” and let’s get to work

Follow for more value by @daveharvey17

32k

824

6 months ago

Subtle lifestyle changes is sometimes the only thing you need!

No counting calories here just an approach that works and works very well.

This is one of my boys @gerardmccallum whom I worked with re Nutrtion, mindset, lifestyle and training and now he is thriving energy wise and stiles body wise.

Stuck on your current plan or need one? Drop me a DM, I’ve got you by @daveharvey17

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10

a year ago

60 days to lock in, eat like this and burn belly fat!

It’s so simple!!

1️⃣ Build every meal around PROTEIN
Eggs. Beef. Chicken. Fish. Greek yoghurt.

2️⃣ Eat REAL carbs, not processed crap
Fruit. Potatoes. Rice. Honey. Oats.
No cereals. No pastries. No liquid sugar.

3️⃣ Add healthy fats, don’t fear them
Butter. Olive oil. Whole eggs. Fatty meat. Beef Tallow.

4️⃣ Eat 3 solid meals per day
No constant snacking.

5️⃣ Drink water like it’s your job
3+ litres daily.add salt for a little kick of electrolytes
Most “hunger” is dehydration.

6️⃣ Same meals. Repeated. Boring. Effective.
You don’t need variety.
You need consistency

What to cut for 60 days:
• Soft drink
• Alcohol
• Takeaway
• Ultra-processed snacks

What happens if you stick to this:
✔ Belly starts shrinking
✔ Energy goes up
✔ Cravings drop
✔ You look leaner without starving

IT WORKS!

This is how I fuel and I thrive!

Save this.
Try it for 60 days.
Then tell me your results.

#fitdad #fortitudedad #strongdadsproject #builtbydave by @daveharvey17

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8 months ago

Dads, you all have a choice and those choices are either getting you closer to where you need to be or even further away.

Your kids are watching
Your wife is watching
Shit you’re even watching

What choice are you making?

Looking to make better choices and finally start? Comment “start” and let’s see what we can do together by @daveharvey17

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6 hours ago

The only breakfast I eat Eggs, mince & banana!

Weird combo I know but its legit the best kept secret!!

High in quality Protien and fats and carbs from the best source!

Simplicity it key, the easier be eat the easier it is to make progress!

Looking to change the way you eat, train and live? Comment “live” and let’s get to work. by @daveharvey17

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3

a day ago

EP: 3

I don’t always feel like training!!! Motivation sucks!

I’ve been training for over 20 years? I’ve played professional rugby across five countries and I still have days where I’d rather not do anything but sit on my ass.

The difference isn’t how I feel, It’s what I do anyway!

Creating habits for myself it get in, get it done, show discipline and keep showing up to do hard things as that’s exactly what we need to do to keep teaching + showing our kids.

Stop waiting to feel ready and start building the habit of showing up.

That’s where it all begins, it’s magic! by @daveharvey17

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7

2 days ago

Sleep is the biggest life hack ever!

If it were a drug, it would be illegal.

Every client I work with, this is a focus for us in order to create better habits and get our energy in order, better sleep = better training output.

Same time each night
No screens before bed
No coffee after 2pm ( sad face )
Dark cold room
Magnesium

And we are set!!!!!

Save this and follow for more value by @daveharvey17

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10

3 days ago

Stop the BS!

“I’m too old for this now”
“I’ve got too much going on”
“It’s too late to start”

I’ve heard all the excuses, every version of this from Dads sitting exactly where you might be now, none of it is ever actually true.

The only thing that makes it too late is not starting at all, my eldest cleans is 68!!! He’s flying!

If you’re sick of making excuses comment “excuse” and let’s get to work by @daveharvey17

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4 days ago

EP: TWO

The biggest lie in fitness is that you need 90 minutes plus and a perfect schedule.

You don’t.

You need a plan built for the life you actually have right now and trust me those plans work!

45 minutes, min 3 days a week, the right plan/structure and accountability

This is the foundation I have used for a long time and the same foundation I use for all my clients who are killing it!

If you’re ready to actually do something for yourself and start to make a change comment “change” and let’s get to work by @daveharvey17

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2

5 days ago

Stop counting calories, start learning ingredients.

That’s how I start with all my clients and they all get results!!!!

You don’t need an app counting every gram.

You need a plate that looks like this, most meals, most days.

Half veg.
Quarter protein.
Quarter slow carb.
Thumb of fat.
Fruit for dessert
Simple beats complicated every time.

Save this, put it on your fridge if you have to.

Need help and structure with your lifestyle? Comment “structure” and let’s get to work by @daveharvey17

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4

7 days ago

EP: ONE

I’m 44 years old!

I’ve got 3 kids, wife, business to run, a body that’s been through professional rugby across 5 countries and a hell lot of life since.

I could make excuses, I’ve got a shit load of them!

Instead im documenting what’s possible when you refuse to let age become your reason to stop.

Training, nutrition, recovery, dad life…… all of it

Follow along for the journey!!!

This is episode 1 by @daveharvey17

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8 days ago

GET OFF YOUR PHONE!!!!!!!!

There is a direct correlation between you actually showing up for yourself, eating well, moving well, sleeping well and looking after yourself with being able to be present with your kids.

I see so many dads at the park who use it as their own timeout, they scrolling time to check on someone else’s life, a celebrities life who doesn’t given a S&*T about you.

Kids look all the time, they look over to see if you’re watching them, to see if you saw they silly but funny trick, to see if you saw them climb that rope, they are always looking but yet most have their heads buried down.

Start getting your head up, start looking after yourself and start being more present.

Ill change your life, I have no doubt about it! Comment “present” and let’s get to work by @daveharvey17

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10 days ago